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!