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!