Tag Archives: Tips

New Weekly “Swag Bag”-October 19 2015

So I am trying a little something new here. I am going to start to put together a regular weekly post containing some tips, websites, ideas, or anything I found interesting in the previous week. Hopefully, others may find these useful as well and  also it also forces me to develop a more regular posting habit. If you like this and get some benefit out of it let me know in the comments. I may play around with the day of the week it comes out, but for now I am shooting for Mondays.

My Miracle Mornings…

So, I have never been an early morning riser. I have always wanted to be and tried a few times, but it never lasted. One the rare occasions that I do get up early(usually for a race) I do feel much more productive for the rest of the day. I don’t want to jinx myself here, but I think I found my solution in the book The Miracle Morning by Hal Elrod. So far I have been up early for 6 of the last 7 days now and I am pretty confident that it is going to stick. If you have a desire to get up earlier and make your days a little more productive by attacking those things that always seem to get put off first thing in the morning, then I would highly recommend this book.

In keeping with that theme, I also came across these other posts that also provides some tips for making the most of your morning routines…

Create A Lasting Morning Routine by Making Two Changes
Why Your Morning Routine Isn’t Working, and How to Fix it

Oh Bananas…

I haven’t tried this yet, but here is an article about eating the entire banana peels along with the bananas. We eat a ton of bananas at home and our compost bin is full of them. This article shows you how you can utilize the whole thing and gain some added nutrition from them too. The B12 part kind of caught my attention since I supplement that daily.

People around the world are eating banana peels because they know something that Westerners do not

 

Time for Reflection…

Now that most triathletes’ seasons are winding down for the year, it is a good time to start looking back on what went well and what you need to work on for next season. Here is a nice article from Training Peaks that provides a brief outline on how to go about that in a SMART way…

Three Steps to Take Now to Plan Your Next Triathlon Season

Building the Foundations…

So, as we are reflecting on the past season and starting to turn our focus on the upcoming season, it is important to start laying down a foundation for all those long workouts. One of the ways I am doing that is to develop a very consistent strength routine during this off-season. I taking advantage of that extra time during my “Miracle Mornings” to lay the groundwork for a stronger foundation via strength training. While I am fortunate to have a great strength coach in Fernando Paredes at Fusion Fitness, there are a lot of good resources out there on strength training for endurance athletes. Here are few articles I came across that I thought were pretty good…

7 Hip and Core Exercises for Endurance Athletes

The Best Strength Exercises for Cyclists

One-Hour Workout: The Pros’ Strength Session

That’s all for this week and I hope you found something of use from these tips.

Thanks

 

 

Adapting and Readjusting Your Race Day Goals

An Ironman is such an unpredictable event. You never know what kind of things are going to come your way on race day. You try to mitigate as many possible issues as you can think of, but you can’t control everything. One thing you certainly cannot control is the weather.dartboard, target, bullseye, darts

Last year I competed in Ironman Lake Placid with the intention of going sub-12 and was faced with a brutal thunderstorm. The race officials eventually forced many people out of the water on their second loop of the swim and subsequently only counted half the swim and no T1 transition times. Since I felt I had lost some time on my first loop of the bike, I went a little too hard on the second loop of the bike to try to gain lost time and ended up hurting myself on the run. While officially my time was under 12 hours(11:52), I know that the real time was still a 12:40.

Heading into this 2015 season I signed up for Ironman Coeur d’Alene with the goal of a sub-12 time again. I have trained all season with this intention in mind too. I chose Coeur d’Alene because of its northern location and typically cooler climate which I prefer. Sometimes when you become so focused on a goal for so long, it becomes hard to give that up and change. Change is never easy.

Today we are faced with temperatures reaching solidly into the triple-digits in Coeur d’Alene, ID on race day. This is unheard of for this part of the country.  But, just like when you have a tire go flat or losing your bottle of nutrition, you must adapt. Therefore, my sub-12 hour goal has now changed to more like a sub-17 hour goal, or just plain survival. We can whine and complain about it all we want, but I think a true “Ironman” accepts the challenge in front of him/her and figures out how best to deal with it. The obstacle in front of us has changed, we must figure out how to deal with it. Speed becomes a relative term at this point. It may end up being our most demanding event ever and the one we will never forget for sure.

CdA 10-day Weather Channel Forecast

CdA 10-day Weather Channel Forecast

Dealing with the Heat

Nothing like an post-race ice bath! Ahhh!

Nothing like an post-race ice bath! Ahhh!

I am started thinking about some some tips and things to help deal with the heat, so here they are in no particular order…

  • Hydrate early & Often – start taking in electrolytes the day before the race as well as race morning. Severly limit or avoid alcohol too. 🙁 I will save that for after the race I guess.
  • No wetsuit if over 76.1 def F – Although it may be cooler in the morning, if the water temp is over 76.1 you risk dehydration earlier by wearing your wetsuit. Not to mention that you are inelidgable for any AG awards( I don’t really have to worry about this).  This was a lesson I learned from my coach who wore his at LP a few years ago and was dehydrated when he got on the run. No sense starting out with a large hydration defic
  • Extra salt pills or Base Salt – I usually never do anything new on race day, but I just heard about Base Salt from Base Perfomance from zentri-598-christine-lynch-and-time-trial-tips.html” target=”_blank”>Christine Lynch when she was recently on the ZenTriathlon podcast. I did previously use salt caps, but this is absorded quicker through the mouth which I think is more effective. Jury is out on this one, so we’ll see how it works.
  • Cooling Sleeves – I recently picked up a free pair of cooling sleeves from the Todd Wiley Lake Placid Triathlon camp I attended last month. I didn’t realize how essential these might become to reflecting the sun off my arms and also provide some material to keep moisture close to the skin. I will pick up water at each aid station no matter what and pour it over them and the rest of me.
  • Nathan Handheld Bottle for Run
    Nathan Handheld water bottle

    Nathan Handheld water bottle

    This is another ZenTriathlon tip(I am going to owe Brett some donations after this race). I will keep this bottle filled with ice water at each aid station and slowly drip it over me during the run. The coolness in my hand should also help keep my blood cooled too.

  • Jump in the Lake?! – The run course at IM CdA is on a path that follows the shoreline of the lake. Perhaps we will be able to just jump in the water every so often and cool off. Not sure if that would break any rules, but it might be an option.
  • Eat Amrita Bars! – Sorry I could not resist this one! But seriously though…it becomes very difficult to want to eat when it is really hot, but not doing so is a sure way to a serious bonk. Plus, Amrita Bars are even more yummy when they are soft and gouey!

Also, here is a great little Ironman Coeur d’Alene “Cheat Sheet” from Coach Jen Rulon

Be Safe out there! Any other tips are greatly appreciated too. Use them in the comments.