Obligatory Year In Review - Sorry!

  


As much as it pains me, since I typically make fun of all cliches, I am embarking on my very own faux pas and subjecting you to my end of the year review. Now that you have been warned, it is time to close link and run while you can. Or you can just sit back and listen to the cool tune by The Black Keys!

Training for the year went incredibly well and I remained injury free (relatively) for the first time in years. It is amazing to think that I covered more miles biking, running and swimming than I did driving in my car. The difference is well over 4000+ miles. Now I will say that I only have a commute to work of about 1 mile. And yes, I drive it everyday. In my opinion, for what it is worth, I workout enough to be lazy and drive to work.

Here are 2013 totals:

Bike - 255 rides/ 8320 miles/ 387.84 hours/ 21.45mph
Run - 178 runs/ 1180 miles/ 145.40 hours/ 7:23 per mile
Swim - 147 swims/ 138 miles/ 67.79 hours
Total - 560 workouts/ 9638 miles/ 601.03 hours

My race season did not get off to a great start with a DNF at Ironman 70.3 Eagleman. This was my first mechanical DNF as I broke 3 spokes on my rear wheel. The rest of season improved with each race:

Happy Valley YMCA Sprint Triathlon - 10th overall
Brigantine Island Sprint Triathlon - 5th Overall
Keystone Sprint Triathlon - 2nd Overall

Then finally at the Quakerman Olympic Plus Triathlon, I achieved something I had yet to achieve in my triathlon career.....an Overall Win!!! Who would have guessed that I would have to wait till I was 44 years old to get my first overall victory. As they say.....

Faster As A Master! (maybe a good t-shirt idea for us old folks!?!?!?!?)

I am not going to set any training goals for this year as a lot of will depend on my results at Ironman 70.3 Eagleman. Obviously, these numbers will increase if I qualify for Kona and the Ironman World Championships in Hawaii! Maybe I should say when I qualify......that's not too overconfident, is it? If I should only qualify for the Ironman 70.3 World Championships then there really be no need to increase the volume of training but focus on more quality especially in the pool and on the run. So I guess by not specifying actual training goals, yet, I have given myself more opportunities to blog and keep you informed of my happenings! I bet the leaves all of you just overjoyed....Ha ha!

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

 

Kona 2014!

(In case wondering, I will race for caffeine, ice cream or beer!)

KONA 1997

Time To Start Thinking About 2014 Goals (Maybe!)

" With the sun on my shoulder
  And the wind in my back
  I will never grow older
  At least not in my mind"

My Morning Jacket - Wonderful (The Way I feel)

A day late but not a dollar short! (At least I hope not!)

After a week of holiday travel that included 10+ hours and 600+ miles of driving. it is nice to be finally home sitting on the couch, drinking a coffee (beers later for sure) and typing away this latest post for my loyal readers (if you are out there)! Our travels included the usual two family travels between North and South Jersey. Of course, we had to travel with our bullies (pictured below), the two best bullies in the world. They are the best road trip buddies we could ask for! That picture of Lucy and Snowy was taking on our trip during Thanksgiving and was not posed as it happened 10 miles into our drive. Of course after all the travels and family fun, they are sleeping away and probably won't recover for 2-3 days!

Between the time in the car and hanging with the families, the holidays also lend to some training in some new scenery. Trust me when I say, that the roads of Central PA can get old and boring real quick! My three runs were on a nice trail system through some woods in Morristown, NJ. The trails have some nice rollers and many options so you could avoid just out and back running. If you don't have a Garmin, the trails are also marked with every tenth of a mile.  Now thankfully, it was not an extremely cold week so I was able to get three rides outside during the week. The indoor trainer was not going to fit in the car for this week but at the same time it was nice to be outdoors all week. As I mentioned last week, there was no swimming this week as no pools were available on our travels but the school pool opens back up on Thursday. 

Sometimes hard to believe that there are just two more days on the 2013 calendar. Like most triathletes, the past month I have been working on building my base in preparation for the 2014 race season. Unlike most triathletes though, I am very slow to set a race schedule. I have to be honest and admit that I only have one definite race on my calendar - Ironman 70.3 Eagleman. I have other races in my mind but my race schedule will depend on what happens at Eagleman. What some may view as cockiness, I am going into the race with idea of qualifying for Kona, pretty much throwing all my eggs in one basket! Yes, I know if things don't happen exactly as planned it may screw me out of other races as so many are already sold-out but I only know one way to go about things. I guess I have two days to think about a potential schedule and be ready to blog next week. What is the date of the Ironman World Championships in Hawaii?

Aside from racing, a very big goal is to put a concerted effort into to building my personal coaching business. With  a week till my track & field teams return, I have some time to focus on that goal and get things rolling. Runners, cyclist and triathletes, if you are reading this and in need of a coach, feel free to message me!(Shameless plus, but it is my blog!!!)

No new rules this week as all the travels have left my brain blank and I am still feeling some of the holiday spirit  and feeling inclined to be nice! I am sure this will pass pretty quickly...Ha ha ha!

New Training Totals
Week
Bike - 4 rides/ 138 miles/ 6.92 hours/ 20.0 mph
Run - 3 runs/ 25.75 miles/ 3.27 hours/ 7:37 per mile
Swim - 0 swims/ 0 miles/ 0 hours
Total - 7 workouts/ 163.75 miles/ 10.19 hours

2013
Bike - 253 rides/ 8252 miles/ 384.66 hours/ 21.4 mph
Run - 177 runs/ 1171.25 miles/ 144.29 hours/ 7:23 per mile
Swim - 147 swims/ 138 miles/ 67.79 hours
Total - 577 workouts/ 9561.25 miles/ 596.74 hours

Goals This Week
Bike - 4 rides/ 145-60 miles
Run - 3 runs/ 25-27 miles
Swim - 2 swims/ 2 miles
Total 11-12 hours

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

My Gift To Triathletes This Holiday

 



Christmas came early today!!!!

Last weekend, I was sitting on the couch watching 6 inches of snow fall in Central PA. And just a week later, I was able to get outside and ride the bike today. Now, I know these days to get outside, by my standards, are far and few between, so I had to take advantage. Now tomorrow is supposed to be warmer but it is also supposed to rain.....so getting outside tomorrow is about 50/50 right now.

Yesterday, I also completed my final session in the pool (unless a pool is open on our travels this week for the holidays) for 2013. The pool at school is officially closed and does not reopen until January 2nd. As much as it is my least favorite of the three disciplines, I hate the idea of not being in a pool for close to 2 weeks. I hope I don't forget how to swim during this time.

In the holiday spirit, here is my latest rule......

Rule #??? - Uphill Means Sit-Up 
This rule is a collaboration with a fellow triathlete (Chris Bailey) I train with as this boggles our minds at every race, or at least races with hills (not rollers, hills). Can someone tell me why, a good number of triathletes will insist on staying in their aerodynamic tuck up a hill while so many people pass them sitting up and spinning their pedals? How many people have to pass you before you realize you are doing it all wrong?  Yeah, you may catch back up to me by the next hill but after a few hills like this you will fall back and have no legs for the run. Trust me in this, there is no penalty for coming out of your tuck....just drafting!

As I know this bit of advice, may help some people beat me down the road, so I will consider this my Christmas gift to all!!!!

Happy Holidays!

New Training Totals
Week
Bike - 4 rides/ 149 miles/ 6.92 hours/ 21.5 mph
Run - 3 runs/ 26 miles/ 3.29 hours/ 7:35 per mile
Swim - 3 swims/ 3 miles/ 1.46 hours
Total - 10 workouts/ 178 miles/ 11.67 hours

2013
Bike - 249 rides/ 8114 miles/ 377.74 hours/ 21.5 mph
Run - 174 runs/ 1145.5 miles/ 141.02 hours/ 7:23 per mile
Swim - 147 swims/ 138 miles/ 67.79 hours
Total - 570 workouts/ 9739.5 miles/ 586.55 hours

Goals
Bike - 4-5 rides/ 145-165 miles
Run - 3-4 runs/ 25-30 miles
Swim - Not forget how to swim
Total -9-10 hours

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Sometimes I Just Can't Help Myself (You Make It Too Easy)

  

"Sitting with the lights off
  Waiting for my brain to storm
  Trying to work things out"
It's Thunder & It's Lightning by We Were Promised Jetpacks

The above lyrics describe a little of the process that goes into writing this blog each week minus the sitting in the dark. Sitting in the dark would make it a little tough to type. But I do seem to take a while to gather my thoughts and the hardest part is finding the appropriate song. Actually finding the song is the longest part of this process. It has taken me over hour in the past to find a song and the right video version of that song. I am not sure if people actually listen to the music but I guess, aside from my rantings about the state of triathlons I am also trying to expose people to what I believe are some quality bands/musicians. Just doing my part to help all triathletes be a little cooler or as cool as one can be since we run around in spandex  a good part of the day.

After a week hiatus, I am returning to my countdown of my triathlon rules. I was in the middle of writing one rule when I just saw something on Facebook that I could not resist. Sometimes people just make this too easy............

Rule #?? - Posting Pictures Of Training On Indoor Trainer In Race Kit .....NOT COOL!
In my mind, it is already an unwritten rule that training in race kits is not cool and frowned upon but wearing race kit on your indoor trainer and then posting pictures on the internet.......Where do I start but that has to be one if the biggest faux pas a triathlete can make. I know this rule may rub people the wrong way.....but what the hell were you thinking? Do you think it makes people think you are working harder than anyone else because you have that cool kit on? Do you think it makes you look like a professional triathlete because you have race kit on? I will answer both questions for you........NO!!!! Stop It!!

New Training Totals (Not to make me look better but just to motivate me)
Week
Bike - 4 rides/ 148 miles/ 6.70 hours/ 22.1 mph
Run - 3 runs/ 26 miles/ 3.30 hours/ 7:37 per mile
Swim - 3 swims/ 3 miles/ 1.41 hours
Total - 10 workouts/ 177 miles/ 11.41 hours

2013
Bike - 245 rides/ 7965 miles/ 370.82 hours/ 21.5 mph
Run - 171 runs/ 1119.5 miles/ 137.72 hours/ 7:23 per mile
Swim - 144 swims/ 135 miles/ 66.33 hours
Total - 560 workouts/ 9219.5 miles/ 574.37 hours

Goals This Week
Bike - 4 rides/ 145-60 miles
Run - 3 runs/ 25-28 miles
Swim - 3 swims/ 3 miles
Total - 11-12 hours

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

What The World Needs Now Are Some True Words Of Wisdom

"I don’t know what the world may want,
 But a good stiff drink it surely don’t.
 So I think I’ll go and fix myself a tall one."

"Teen Angst" by Cracker

What to blog? What to blog? 

I am already a day late and mind is a blank. Oh the horrors! OK let's think about this....hmmmmmm?

The weather???? Three days ago I am on my bike in 50 degree weather at 7:00AM and then today we are getting the old snow & ice combo that is typical of the river valley here...... Oh wait, last week I promised I would not blog about how much winter sucks! So weather is out......

Training??? Still boring as I am building my base. There won't be anything exciting about training for a few months as long and slow is not exciting. ....so no on that one.........

My 2014 schedule??? Different from most other triathletes out there, not much there as only one definite race (Eagleman 70.3) thus far and a bunch of other possibilities. Not sure how others have so many aces scheduled especially given the cost of some of them......nothing to blog there..........

Another of my unofficial triathlete rules??? None this week as I have decided to only impart my wisdom when inspiration hits me..... Trust me, far from done though!!!!!!!!!

Alright now, why I am making this out like I am having a conversation with myself? I have only had one beer so pretty sure I am not drunk........

Maybe it is time to put it to you....what would you, my readers - if any exist, like to see me blog about in regards to endurance sports? Training, racing, entry fees, beer, coffee, food....you name it and I will try to keep it light and fun. Just trying to keep things real for all those who have gone a bit too far.....  

As with all blogs, here are my new training totals. I guess time for another beer! 

New Training Totals Week  
Bike - 4  rides/ 149 miles/ 6.80 hours/ 21.9 mph  
Run - 3 runs/ 25 miles/ 3.11 hours/ 7:28 per mile
Swim - 3 swims/ 2.5 miles/ 1.23 hours  
Total - 10 workouts/ 176.5 miles/ 11.15 hours

2013  
Bike - 241 rides/ 7817 miles/ 364.12 hours/ 21.5 mph  
Run - 168 run/ 1093.5 miles/ 134.42 hours/ 7:23 per mile  
Swim - 141 swims/ 132 miles/ 64.92hours  
Total - 550 workouts/ 9042.5 miles/ 563.46 hours

Goals This Week  
Bike - 4-5 rides/ 150-160 miles  
Run -3-4 runs/ 22-26 miles  
Swim - 3 swims/ 2-3 miles  
Total - 11-12 hours

People will often ask what am I on to complete my training?

What am I on?

I am on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Will Always Error On Side Of Common Sense

 

It is not officially winter yet but the official indoor riding season has started, at least in my mind. It has been over two weeks since I have ridden outside but in all honesty, I rather deal with a numb ass that a frozen ass. And as long as I am not being paid to be out there, there is no need to freeze on the bike. Give me a nice day during the next few months (35+ degrees) and I will get outside on the bike!

Now, before you ask or wonder, yes I do run outside but trust me, there is a considerable difference between running in cold, windy weather and riding the bike in the same conditions. The biggest and probably the main reason it keeps me inside is the additional wind chill you create for yourself on the bike. This additional wind chill you literally chill you to the bone.


Now this may also sound funny, but I will do everything to run outside as I find running for even just 30 minutes more tedious than being on the indoor trainer for 90 minutes or more. As a matter of fact, I have a 2 hour 15 minute ride scheduled and I am not depressed by the fact it will be inside but if you tell me I had to run on a dreadmill that long, I would want to kill myself!!! 

Rule # - There Is A Fine Line Between Badass & Dumbass
Maybe more of this rule is to justify my indoor training riding but sometimes a person's overall health should outweigh being macho and trying to prove that one is a  better athlete. Now don't get me wrong, rain or wind doesn't always keep me inside, but when my health is at risk or common sense says stay in.... common sense will always win out. There is also a point where weather conditions will adversely affect training rendering it basically useless. Plus, until some sponsor starts paying my bills and my career relies on me getting outside... my ass is staying risk free!! Now, this is not to say those who go outside when I stay in are crazy but I would like to believe at a certain point even they would know it is better to stay inside.Plus whether I am badass or not, my indoor training will still have me kicking your badass in the summer!

New Training Totals
Week
Bike - 4  rides/ 150 miles/ 6.90 hours/ 21.7 mph
Run - 3 runs/ 23.75 miles/ 2.94 hours/ 7:26 per mile
Swim - 3 swims/ 2.5 miles/ 1.38 hours
Total - 10 workouts/ 176.25 miles/ 11.22 hours

2013
Bike - 237 rides/ 7668 miles/ 357.32 hours/ 21.5 mph
Run - 165 run/ 1068.5 miles/ 131.32 hours/ 7:22 per mile
Swim - 138 swims/ 129.5 miles/ 63.69 hours
Total - 540 workouts/ 8866 miles/ 552.33 hours

Goals This Week
Bike - 4-5 rides/ 150-160 miles
Run -34 runs/ 22-26 miles
Swim - 3 swims/ 2-3 miles
Total - 11-12 hours

People will often ask what am I on to complete my training?

What am I on?

I am on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Cookies, Ice Cream, Steak & Beer Are Good All Year

Oh, how quickly winter weather can settle in here in Central PA!?!?!? I know many people in this area are thrilled for the cold and snow but I am not one of them. Now I promise, I will attempt to not bitch as much this year in my blog about living in Central PA and the harsh winters and contemplate why I still live here. Last year, I did a fair amount of complaining for all but I guess that promise is based on if the weather gets any worse..... I hope not!!!!!

Now, I will admit that with daylight savings and my coaching schedule I have basically resorted to doing the majority of my riding indoors. Yeah it can be boring but I am not a big fan of starting a ride in the ride whether I have a headlight or not. I will also admit that during base training and doing all of my work in the aerobic zone, I am not the biggest fan of extreme wind chills. In my defense, I am outside for my running as I will do everything to avoid the "dreadmill'!

Now indoor riding gives you time to think a lot since your not as focused on idiot drivers or debris that could ruin a tire. While riding indoors I can read Twitter once to pass time and like it often does it gives me inspiration for one of my rules. With so many people either starting base training or transitioning to their 2014 training it is funny to read about all the beer drinking and eating of so called bad foods that one might not eat during the "season". I find it funny at times. So without any further delay....

Rule # ? - Race Season Or Not - No Need To Eat Like A Rabbit (Unless your health is at risk)
I do know some people do have legitimate nutrition restrictions, whether it is because of diabetes or gluten intolerant, but if you don't have these restrictions.....why do you put them on yourself?  For as much as most of us workout, what is so bad about enjoying a steak? a cookie? some ice cream? a soda? a beer? Or why are they only bad during "race season'? If this is all so bad for you, why do you allow yourself to indulge in this stuff in the so called off-season? Take my word for it.......this stuff is good for you all year round.......especially ice cream and beer!

New Training Totals
Week
Bike - 5 rides/ 155 miles/ 7.28 hours/ 21.3 mph
Run - 3 runs/ 19 miles/ 2.33 hours/ 7:22 per mile
Swim - 3 swims/ 2.75 miles/ 1.33 hours
Total - 11 workouts/ 176.75 miles/ 10.94 hours

2013
Bike - 233 rides/ 7518 miles/ 350.42 hours/ 21.5 mph
Run - 162 runs/ 1044.75 miles/ 128.38 hours/ 7:22 per mile
Swim - 135 swims/ 127 miles/ 61.30 hours
Total - 530 workouts/ 8689.75 miles/ 540.1 hours

Goals This Week
Bike - 4 rides/ 150 miles
Run - 4 runs/ 23-25 miles
Swim - 2-3 swims/ 2-2.5 miles
10.75-11.0 hours total

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

 My pre-race meal!!!!

In My Opinion - Results Should Be Reflective Of One's Training

Today's post almost happened several days ago after reading an article, that somebody linked on Twitter. After reading the article, it reminded me of a post that I wrote probably about 6 or 7 months ago about training smarter not harder. I waited to post about it till now only because I was not sure what to title the latest rule. Here is the blurb (about some local competitors at a 70.3 race) from the article that got me going.....

" A typical training week for most 70.3 athletes is 16-22 hours with athletes swimming 5-6K meters in the pool, riding 200-250 miles on the bike and 30-55 miles of running. This level of training with a family and work schedule doesn’t leave a lot of “downtime”."

Now I know this rule may upset some but hey, these are my rules!

Rule # ? Don't Be A Mileage Whore (Train Smarter Not Harder)

Now some people will see this as harsh but as a coach, I believe that training volume should reflect your results. I see a lot of the same stuff on Twitter and I often wonder what some people think. I wonder when this will sink into to some of these people and I am curious where they get the time to complete all this as I know I could not and I have very flexible work hours. There is a point of diminishing returns if typical week is the mileage described above. My results in my return to triathlons have been similar to better than what was posted in the article and I have never topped 175 miles biking/ 27 miles/ 6000 yards of swimming or 15 hours in a week. I think some people need to focus on quality versus quantity. A lot of slow miles still equal slow times. Most importantly, this will leave you "downtime" to enjoy life and results (as I do)! 

New Training Totals

Week

Bike - 5 rides/ 150 miles/ 6.92 hours/ 21.7 mph

Run - 4 runs/ 21.5 miles/ 2.63 hours/ 7:21 per mile

Swim - 3 swims/ 3 miles/ 1.39 hours

Total - 12 workouts/ 174.5 miles/ 10.94 hours

2013 

Bike - 228 rides/ 7363 miles/ 343.14 hours/ 21.5 mph

Run - 159 runs/ 1025.75 miles/ 126.05 hours/ 7:22 per mile

Swim - 132 swim/ 124.25 miles/ 59.97 hours

Total - 509 workouts/ 8513 miles/ 529.16 hours

Goals This Week  

Bike - 5 rides/ 150-160 miles

Run - 3-4 runs/ 22-25 miles

Swim - 3 swims/ 2.5-3 miles   

 

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1-2 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Kona 1997

Aren't They All "C" Races?!?!?!?!?!

It is quickly becoming that time of year where more so than usual my training gets very boring for the average person. Hell, even for most triathletes my training would make for boring blog post.

I guess the most exciting part of this time of year for triathletes is scheduling the 2014 season. Everybody starts looking for their "A","B" and "C" races. Right now, some might be wondering what do all these letters mean?!?!? I think instead of a rule  this week, I will do my best to explain the difference between the three. Here goes.......

"A" Race - This is the race that will define your season.  It is the end all of all end all races. It is the race that you are willing to break the bank in order to do. Some will even plan vacations around this race and drag family and friends along. For many, it is either a Ironman or Ironman 70.3 race, which could cost you $300-$600 or more in entry fees. After you add travel, food and hotel you have quite a bill that you fear having a bad result. You will do a full taper for this race so you have no excuse for a bad result.  Quite often, a bad result in this race, no matter how well all other races of the year go, means that your year was a disaster.

"B" Race - This is a race that is somewhat important but you are not willing to break the bank to do. It can be a lead up to the "A" race or a race that finishes off a year. It is one that you can drive to the morning of a race to save some money. You may also pick this race because you have friends or family in the area and you can mooch a free room and food off them for a few days. Entry fees are nowhere near as bad as "A" races but still will probably cost you close to $100 or so. You will "train through" this race with just a slight taper so if you don't have a great result, you have the "training through excuse" and it was not your "A" race.

"C" Race - Basically these races mean nothing other than fitness test at certain parts of the season. You will not taper for these races so you fully have an excuse to do bad. A triathlete will spend enough on "A" and "B" races that you will cut every corner for these races to keep the cost to a minimum. Quite often these races end up being the small local races that are not sanctioned but have the best post-race spreads!

I guess a small rule is coming.... What I have explained above rings true for most triathletes, I have found, with some triathletes though, that at any point of the season any race can become a "C" race even if originally designated as "A" or "B", depending on the result. For some triathletes, a bad result equals "C" race and they can claim to anyone who will listen that they were "training through" and it was a "C" race.

You know me, nothing says "C" race like doing a 70.3 race and spending $700 to do it! 

New Training Totals
Week
Bike - 6 rides/ 177 miles/ 8.20 hours/ 21.5 mph
Run - 3 runs/ 15 miles/ 1.89 hours/ 7:33 per miles
Swim - 3 swims/ 3 miles/ 1.38 hours
Total - 12 workouts/ 195 miles/ 11.47 hours

2013
Bike - 223 rides/ 7213 miles/ 336.22 hours/ 21.5 mph
Run - 155 runs/ 1004.25 miles/ 123.42 hours/ 7:22 per mile
Swim - 129 swims/ 121.25 miles/ 58.58 hours
Total - 497 workouts/ 8338.5 miles/ 518.22 hours

Goals This Week
Bike - 5 rides/ 155-75 miles
Run - 3-4 runs/ 18-20 miles
Swim - 3 swims/ 2.75-3.0 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Keep Helmets & Bike Clean Of Numbers

"Let's get off this,
  And get on with it,
  If you wanna change the world
  Shut yer mouth and start to spin it"
Cracker - "Get Off This"

Championship season for my cross-country teams makes for crazy weekends, hence the day late post!

In case you might be wondering after mentioning that, my men's team won the title with just 22 points (setting a conference low score record for he championships meet) and my women's team improved 2 places moving up to 3rd place in the conference with 7 of our top 8 runners returning next year. For the men it was our 5th Landmark Conference Championship in the 7 year history of the conference. The men score 22 points by placing 2nd, 3rd, 4th, 5th and 8th with our 6th & 7th runners placing 9th and 15th.  Both teams running well and coming away with the most combined all-conference performers (8) made the 3+ hour drive back to campus more enjoyable. Now we have two weeks till the NCAA Mideast Regional Meet! (Just some shameless plugging for  the Susquehanna University Crusader Cross-Country program!)

Now to my next rule:

Rule # ? -Remove Race Numbers From Bike & Helmet After The Race
Race numbers are only for races. Remove all numbers, from bike and helmet, before your next training ride. Despite what you might think....it does not look cool when you show up to a training ride or your next race with old race numbers on your helmet or bike. If you want somebody to know you just did an Ironman or a major race, just wear the t-shirt! I will give you some advice, having a past race number sticker (especially an Ironman series race) on your helmet or bike won't intimidate your competition or raise your status at a race.  It will just make you look like a Fred!

Week
Bike - 6 rides/ 161 miles/ 7.57 hours/ 21.3 mph
Run - 4 runs/ 15.25 miles/ 1.93 hours/ 7:35 per mile
Swim - 2 swims/ 1.75 miles/ .85 hours
Total - 12 workouts/ 178 miles/ 10.35 hours

2013
Bike - 217 rides/ 7036 miles/ 528.02 hours/ 21.4 mph
Run - 152 runs/ 989.25 miles/ 121.53 hours/ 7:22 per mile
Swim - 126 swims/ 118.25 miles/ 57.20
Total - 485 workouts/ 8143.5 miles/ 506.75 hours

Goals This Week
Bike - 5 rides/ 150-60 miles
Run - 4 runs/ 18-20 miles
Swim - 2-3 swims/ 2+ miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Don't Be A Fred!

  

Fall may finally be here! (Unfortunately that means winter will be here soon......UGH!!!)

After a fairly mild September and October, cooler temps are now hitting Central PA. With the cooler temps also comes a constant wind that will stop sometime next spring or summer. As much as I like the scenery of the colorful leaves and hills of the area, I am not the biggest fan of the cooler/colder temps that are typical for this area. Every year as the temperatures change, in my opinion, for the worse, I question my move out of Vegas 12 years ago. Yeah, the summers could be get a tad hot but the ability to train outside all year round was nice. Now there will be a few days that I will get outside but the what seems like endless days on the indoor trainer are almost here. My coaching track & field and hosting numerous meets makes the winter months seem to go by a little quicker which helps make the days on the indoor trainer a little more bearable. Now before you think I am a complete wimp, I do get outside for my running and only move inside on to the indoor track when it calls for speed workouts.

Now time for my latest rule for all triathletes:

Rule # ? - Leave The Aero Helmet Home For Training Rides
Now, I agree that triathletes get a bad rap from cyclists but sometimes we do it to ourselves. One of the biggest things that draws attention and ridicule is wearing an aero helmet for a training ride. Simply put, unless you are competing in a time trial or triathlon there is no need for an aero helmet on a training ride. As cyclist say, don't be a Fred! And if you are not sure of what a Fred is...the urban dictionary defines a Fred as someone who does stupid, annoying or idiotic things. It is synonymous with dingle, jerk, riddler and idiot and none of us what to be one of those. (More fashion rules still to come)

New Training Totals
Week
Bike - 5 rides/ 162 miles/ 7.74 hours/ 20.9 mph
Run - 3 runs/ 15.5 miles/ 1.95 hours/ 7:32 per mile
Swim - 3 swims/ 2.75 miles/ 1.34 hours
Total - 11 workouts/ 180.25 miles/ 11.03 hours

2013
Bike - 211 rides/ 6875 miles/ 320.45 hours/ 21.4 mph
Run - 148 runs/ 974 miles/ 119.59 hours/ 7:22 per mile
Swim - 124 swims/ 116.5 miles/ 56.35 hours
Total -473 workouts/ 7965.5 miles/ 496.39 hours

Goals This Week
Bike - 4-5 rides/ 145-60 miles
Run - 23-4 runs/ 20-25 miles
Swim - 3 swims/ 2-2.5 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

 

Kona 2014!

Don't Be That Guy

               
  


A day late but as they say better late than never........

Yesterday was a hectic day as we hosted our Ashley Tomlinson Alumni Cross-Country Run and it was also our Homecoming weekend so that means a day of meeting with some great alumni all day. It is always fun to see the past teams interact with the current team and share stories of past races and training days. I enjoy meeting alumni that ran prior to my arrival at SU and hearing their descriptions of runs that we still do today.  Yesterday we had alumni from last year's graduation class to our oldest alumni this year who was from the class of 1963!

Rule time!!!!!

Sometimes it is the silliest things that give me motivation to write these rules but this one comes from a movie scene in the movie PCU. This one scene says it all and as with most of my rules it carries over to all endurance athletes.

Rule # ? - Wearing Race Day T-Shirts Must Wait 24 Hours
I know in the sport of triathlons there are many new participants each year and they may not know this rule but we must educate them. Maybe when an athlete gets their swag bag there should be a note on the t-shirt that says that it can't be worn till the next day. Here is an idea.....t-shirts should be in a sealed bag that can't be opened till the next day. As with the scene above, there should be no wearing of a previous year race t-shirt to that race. Despite what some may think, most people don't care that you did that race last year. I have discussed the different aspects of this rule with many athletes in the past and the majority seem to agree. If people follow the 24 hour rule, I will not need to go into my biggest pet peeve......Wearing the race day t-shirt during the race!

New Training Totals
Week
Bike - 4 rides/ 139 miles/ 6.86 hours/ 20.3 mph
Run - 3 runs/ 26 miles/ 3.17 hours/ 7:19 per mile
Swim - 3 swims/ 2.75 miles/ 1.38 hours
Total - 10 workouts/ 167.75 miles/ 1.38 hours

2013
Bike - 206 rides/ 6713 miles/ 312.71 hours/ 21.5 mph
Run - 145 runs/ 958.5 miles/ 117.64 hours/ 7:22 per mile
Swim - 121 swims/ 113.75 miles/ 55.01 hours
Total - 472 workouts/ 7785.25 miles/ 485.36 hours

Goals This Week
Bike - 4 rides/ 140-50 miles
Run - 3 runs/ 25-30 miles
Swim - 3 swims/ 2-3 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

I Could Not Help Myself With This Rule.......

 Ironman World Championship Day!!!

Like most triathletes today, I have been glued to either my Iphone or laptop since my teams completed their races today and we got on the bus for our trip home. Watching the coverage reminds of my two trips to Kona and it heightens my motivation to get back there in 2014 (as if I needed to raise my motivation). At the same time, I watch and like many "normal" people, I wonder what makes people do such an event?!?!?! If you asked the average person if they wanted to finish a 2.4 mile swim, 112 mile bike, 26.2 mile run event, they would ask how many days they have to complete it. Of course they would ask that right after they asked....are you nuts? I need not go any further....Watch the video.... It just might be a cult!

   

Given that it is Ironman week, I almost thought better to continue my rules and give it a one week break. Then I saw something at the meet today that I could not resist and so we move on to  my next rule...........(I just wish I got a picture of this)

Rule # ? 

Compression Gear In Public Does Not As Cool As You Think.........(Give it a break sometimes)

Why I know that the science says compression gear can be effective, but why do we as triathletes seem to take it to far. At first I thought it was cool seeing a few Ironman t-shirts and hats in honor of the day, but then I saw it..... my inspiration for today. As I walked towards mile 3, I saw a parent wearing an Ironman shirt but to my dismay I notice that he was wearing his compression socks with shorts. He was not there competing or did I.....he was just taking pictures. All I could was just shake my head and wonder why??? The obsessive use of compression gear is one the major reasons triathletes seem to catch a bad rap. I wonder at times that if triathletes do it in purpose hoping someone will ask why they are wearing it.  It is not just after races but also during races that its privileges seem to be abused. I even witnessed a competitor wearing compression sleeves on his arm for the swim portion of a race. Call me crazy but the last time I checked the swim was pretty much non-weight bearing to truly need the compression sleeves.... So for the sake of all triathletes everywhere please remember, compression gear is not some sort of badge of honor!

New Training Totals

Week

Bike - 4 rides/ 138 miles/ 6.46 hours/ 21.4 mph

Run - 3 runs/ 25.5 miles/ 3.21 hours? 7:32 pr mile

Swim - 2 swims/ 1.5 miles/ .58 hours

Total - 9 workouts/ 165 miles/ 10.25 hours

2013

Bike - 202 rides/ 6574 miles/ 305.86 hours/ 21.5 mph

Run - 142 runs/ 932.5 miles/ 114.47 hours/ 7:22 per mile

Swim - 118 swims/ 111 miles/ 54.63 hours

Total - 462 workouts/ 7617.5 miles/ 474.96 hours

Goals This Week

Bike - 4 rides/ 140-160 miles

Run - 3-4 runs/ 25-30 miles

Swim - 3 swims/ 2-3 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Know Your Audience

Transition phase is complete!

So now it is time to starting getting for the 2014 race season. Last night I registered for what I guess most triathletes would classify as a "A" race, Eagleman Ironman 70.3 on June 8, 2014. It may seem like a long way off to begin getting ready but I figured if I plan to qualify for Kona, it just may take some extra miles in the training plan once I do. I will say that this 3 week transition phase has left me feeling very refreshed and ready to start building some base. I think it is pretty funny that I think that cutting back to just over 10 hours of training these past three weeks was cutting back!

But I guess since there will not be much excitement to report in training, it is time to continue my unofficial rules for triathletes.

Rule # ?
Despite what you might think about what we do, the average person does not think what we do is all that awesome or bragging worthy . 

For the most part, and they may be right most of time, people think triathletes are insane! If you really think honestly about what we do....they are correct. What normal person gets up at the asscrack of dawn to torture our bodies like we do. To most people we pretty much exercise and not actually participate in sport. So before you go bragging about your training or racing, know your audience! (This rule applies equally to almost any endurance athlete). There only a few places where bragging is appropriate but I will save them for another rule!

New Training Totals
Week
Bike - 4 rides/ 132 miles/ 6.49 hours/ 20.3 mph
Run - 4 runs/ 26 miles/ 3.10 hours/ 7:09 per mile
Swim - 2 swims/ 1.75 miles/ .93 hours
Total - 10 workouts/ 159.75 miles/ 10.52 hours

2013
Swim - 198 rides/ 6436 miles/ 299.39 hours/ 21.5 mph
Run - 139 runs/ 907 miles/ 111.27 hours/ 7:21 per mile
Swim - 116 swims/ 109.5 miles/ 54.05 hours
Total - 453 workouts/ 7452.5 miles/ 54.05 hours

Goals This Week
Bike - 4 rides/ 140-60 miles
Run - 4 runs/ 26-28                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        

People will often ask what am I on to complete my training?
What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

1ST OF MANY RULES FOR TRIATHLETES

As I have been promising for a few months, this post will start my countdown of my unofficial rules for triathletes. These rules are a collection of my observations over the last 20+ years of competing as an endurance athlete. While these are geared at triathletes, I believe they can also be applied to cyclist and runners or any endurance athlete.

Since, I am officially done my race season for 2013 and I am in my boring phase of training, I figured I would make an attempt to entertain you to keep you reading my blog. You may find that these rules are silly and others make take offense but it is my blog....so who cares! 

There is no particular order to these rules at this point as I am not sure how many I will have but eventually it will culminate with the ultimate rule for triathletes. So for now I will just post rules and in the end rank them order of importance and publish the full list.

So without further delay.....here is one of my rules for triathletes and a good one to start with ......

Rule # ? 
A Beer Will Not Ruin Your Training

Have we forgotten about the days when Bud Light and Coors Light sponsored a race series? Back in those days beer and triathlons went hand-in-hand. Where did things go wrong?

Too often now,  I read on Facebook, Twitter or Blog Post, statements like, it is race season so no more alcohol......Are you kidding me?!?!?! 

I can recall back, in 1993, receiving  a beer bucket with 3 beers as my prize for an age group win. I thought it was the greatest prize ever.....of course until I won money at a few races. 

Now I am not saying go out and get drunk, but there is no research out there that shows that one should give up a drink to perform better. Hell, some recent studies have shown it may be just as effective as water in hydrating after a race! And you have to admit, it does taste and feel good going down after a hard effort in a race or workout. Also, don't mess around with crappy beers and drink real beers. If it is not brewed with malted barley or you need to put a lime or orange slice in it, then you are drinking the wrong beer!

I hope you have enjoyed my first rule and feel free to send suggestions. 

Now for the reason of the blog.....training totals

Week 
Bike - 4 rides/ 135 miles/ 6.55 hours/ 20.6 mph
Run - 3 runs/ 27.75 miles/ 3.43 hours/ 7:24 per mile
Swim - 2 swims/ 1.5 miles/ .71 hours
Total - 9 workouts/ 164.25 miles/ 10.69 hours

2013
Bike - 194 rides/ 6304 miles/ 292.91 hours/ 21.5 mph
Run - 135 runs/ 881 miles/ 108.16 hours/ 7:22 per mile
Swim - 114 swims/ 107.75 miles/ 53.12 hours
Total - 443 workouts/ 7292.75 miles/ 454.19 hours

Goals This Week (last week of transition)
Bike - 4 rides/ 135-55 miles
Run - 3 runs/ 24-28 miles
Swim - 2-3 swims/ 1.5 2 miles

People will often ask what am I on to complete my training?
What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

Beer & Blog - Excitng Evening In The Grove

Sometimes during these transition phases of training I wonder if I should continue to bore you every week as training during this stretch is quite boring. All my training at this point is pretty much just a maintenance of what I have built up since January and speed workouts are basically non-existent at this point. Looking at the meet schedule for my cross-country teams, I have decided to take this transition phases to October 6th. At that point, I will start a 2-3 month base building phase with the idea of qualifying for Kona in 2014.

Today, I finished my second week of transition. I kept volume to about 10 hours of training and 9 workouts not counting my functional core routine that I have added to my training schedule twice a week. Since August, I have been very consistent about performing this specific routine and I have felt its benefits in my last few races. I have introduced my cross-country teams to this routine and they are swearing up and down about it and it is showing in their results. As I moe up age groups and get old (45-49 in 2014), I will need to maintain some strength.

I have also decided that I will continue to blog each week but to add some life to it I will start a countdown of my unofficial rules for all triathletes. These rules are based on my observations over the last 20+ years of competing as an endurance athlete. These rules may nit be for the thin skinned!

New Training Totals
Week
Bike - 4 rides/ 135 miles/ 6.51 hours/ 20.7 mph
Run - 3 runs/ 25.75 miles/ 3.12 hours/ 7;16 per mile
Swim - 2 swims/ 1.6 miles/ .68 hours
Total - 9 workouts/ 162.25 miles/ 10.31 hours

2013
Bike - 190 rides/ 6169 miles/ 286.36 hours/ 21.5 mph
Run - 132 runs/ 853.25 miles/ 104.72 hours/ 7:21 per mile
Swim - 112 swims/ 106.25 miles/ 52.41 hours
Total - 434 workouts/ 7128.5 miles/ 443.49 hours

Goals This Week
Bike - 4 rides/ 135-55 miles
Run - 3 runs/ 24-28 miles
Swim - 2-3 swims/ 1.5-2 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!

The countdown begins next week!

Kona 1997

Between Seasons - Time To Work On My Official Triathlete Rules (Rule #1 Don't Be A Douche!)

It feels somewhat weird to know that the 2013 race seasons in the books. Minus the bike malfunction at Eagleman, it was a very good year as I had 4 top 10 finishes in the four triathlons I competed after Eagleman. I also ended the season with my first ever triathlon victory to build some motivation as I start to prepare for the 2014 season.

This past week started a two to three week transition period until I start building a base for the 2014 season. I am looking to start my base training a tad earlier than last year as I may (hopefully not) actually have to do a full Ironman to qualify for Kona.  If that is the case, I may need a few more miles under belt....just a few! Hopefully all goes well at Eagleman in 2014 I won't need to kill myself 4-6 weeks later at an Ironman event!!!

The training over the next few weeks will be more of the maintenance variety. I am not looking to put in high mileage or extreme workouts. I have some very easy goals for these weeks but definitely want to maintain all the cardiovascular benefits I have built over the past two year of training. I also plan to to put together a race and training schedule over the next few weeks. Lastly, I will also have my unofficial triathlete rules complete over the next few weeks. If I have not pissed all triathletes off now, I will by time I publish them!!

New Training Totals
Week
Bike - 4 rides/ 136 miles/ 6.64 hours/ 20.5 mph
Run - 3 runs/ 24 miles/ 2.95 hours/ 7:22 per mile
Swim - 2 swims/ 1.5 miles/ .67 hours
Total - 9 workouts/ 161.5 miles/ 10.26 hours

2013
Bike - 186 rides/ 6034 miles/ 279.85 hours/ 21.6 mph
Run - 129 runs/ 827.5 miles/ 101.60 hours/ 7:21 per mile
Swim - 110 swims/ 104.75 miles/ 51.73 hours
Total - 425 workouts/ 6966.25 miles/ 433.18 hours


Goals This Week
Bike - 4 rides/ 135-155 miles
Run - 3 runs/ 23-27 miles
Swim - 3 swims/ 1.5 -2.0 miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

 

That's what I will be on in 2014!

Kona 2014! (The work begins soon)

Faster As A Master - Hell Yeah!!!

"Poor man wanna be rich
  Rich man wanna be king
  And a king ain't satisfied
  Till he rules everything"

Badlands by The Boss

It took 21 years but it finally happened......My first overall victory in a triathlon!

Now I have won races before but only running races or duathlons. I guess it goes to say that if you stick with something long enough something good has to happen. I just find it funny that it finally happened at age 44 in my last race of the season before I bumped up to 45-49 age group next year. Damn I am getting old!!!

Today I competed at the Quakerman Olympic Plus Triathlon. The distances in the race were .6 mile swim/ 39.6 mile bike and 6.2 mile run. They are kind of odd distance given the short swim but it made for a fun race. The weather was ideal in that it was cooler and sunny but at times on the bike there was a good wind in the open farms.

Swim - .6 mile in 17:05
Water temperature was announced at 71 degrees so like everyone else I decided to go with a wetsuit. I will admit it probably was not needed as the water felt warmer than the 71 degrees that was announced. I figured with the longer bike and run compared to the swim I would go with the wetsuit. I would have plenty of time to catch the fish out of water even if I wrestled a little with the wetsuit in transition. The swim was uneventful and a little slower than I wanted but overall I was pleased with it. For me it is always just survive the swim with a decent time.

T1 - 1:32 - not bad even with wetsuit!

Bike - 39.6 Miles - 2119 ft of climbing - 1:49:23 (21.8mph) - Fastest bike split of day
Bike course
I knew the bike was going to be challenging looking at previous results. Looking at a profile on line I knew there would a good amount of up and down throughout the ride. Going in I figured I would get out on the first loop and see how long I could stay in the big chain ring. I was pleasantly surprised that given the climbs and some wind I was out of my big ring for maybe 2 miles of the entire bike. As I got ready to enter back in to the park for transition, I was not sure how much I had moved up but I knew it was a good ride. I entered into transition with another competitor and they announced that the first two competitors of the Olympic Plus Race just entered transition. Initially I thought... "Where did everyone go?"

T2 - :31 - getting the hang of it again

Run - 6.2 Miles - 40:54 - 6:36 per mile - Fastest run split of day
I left transition about 5-6 seconds behind the other guy I entered the transition area after the bike. I would say with the first 200-300 meters I ran by him and he said this is all yours. I have to say it was a weird feeling for me to be in the front and know it in a triathlon. I had know idea if any one had entered transition yet. I just focused on running a steady pace over the hilly course. As the day warmed up, it was nice that there was a good amount of shade on the run course. I pretty much stayed between 6:30-40 per mile for the entire run and finished as strong as I felt in the first mile.

It was a great feeling to cross the finish line first but in mind today all it did was set the tone for what will be a huge 2014. That is the reason for the music choice this week. The highlighted lyrics say it. As satisfying as it was to win, I will be most happy and satisfied when I get back Kona in 2014! Trust me though I have been enjoying the victory with my Samuel Adams Octoberfest!

New Training Totals
Week
Bike - 5 rides/ 160 miles/ 7.55 hours/ 21.2 mph
Run - 4 runs/ 28.5 miles/ 3.27 hours/ 6:53 per mile
Swim - 3 swims/ 2.25 miles/ 1.07 hours
Total - 12 workouts/ 190.75 miles/ 11.89 hours

2013
Bike - 182 rides/ 5898 miles/ 273.21 hours/ 21.6 mph
Run - 126 runs/ 803.5 miles/ 98.65 hours/ 7:22 per mile
Swim - 108 swims/ 103.25 miles/ 51.06 hours
Total - 416 workouts/ 6804.75 miles/ 422.82 hours

Goals This Week
Bike - 4-5 rides/ 150-170 miles
Run - 3-4 runs/ 25-30 miles
Swim - 3 swims/ 2.5-3 miles

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

That's what I am on!

Kona 2014! (The work begins)