Tag Archives: trainer

Off-Season Update and Some Swag Nov 9 2015

Just a little update here on how things are going during the “off”-season. The rebuilding process is being established and I have been laying the groundwork for a solid foundation for the upcoming season.

Miracle Mornings…

After recently reading the book, The Miracle Morning by Hal Elrod, I have miraculously turned into a “morning person.” I have tried many times before, but it just never stuck. But by using the techniques in this book it is becoming a reality for me. I have now been waking up early every day for over a month now, including weekends. I believe that by focusing on the things that are really important to me as the reasons to get up early has made a difference. If you are interested in getting up earlier and being more productive with your days, I would highly recommend this book.

Pump!…You Up!!

So what am I doing with all the time I have during these early mornings? Strength training! If you have followed my training updates in the past, you know how strength work typically gets bumped first. Which is common in endurance athletes. Well, I have been working with Fernando Paredes from Fusion Fitness & Performance Studio to develop a solid functional strength program. So I have been fully committed to making this a regular part of my training and it is the top priority of my “Miracle Mornings.”

This new habit is becoming even more ??? since I am really starting to feel the impact it is making in my training. My run times are dropping and I am feeling more solid from the core when I run. I really believe this will be making a difference in my performance for the upcoming season.

The Pain Cave

Over the last 6-months I have been working on getting my “Pain Cave” in my basement up to snuff so I have a good place to train during the Winter months. I happy to report that things have come along quite a bit lately. I have recently had some Radon Remediation done in the basement so that I am not sucking down radon all Winter long. I just got the post-remediation test results back and they were < 0.3 pCi/L for a week long test (anything under 0.5 is considered fresh air), so that is good news. I also picked up a 43″ 1080p flat panel TV for my Zwift bike trainer rides which really puts you in the drivers seat. I moved my smaller flat panel over the treadmill, so now I have dedicated TV’s for each or I can watch a TV show on one while doing the Zwift ride on the other. Pretty sweet!

Pain Cave November 2015

Pain Cave November 2015

Ommmm

One other aspect that I have been working on is developing my mental fitness. A strong mind is essential in endurance activities. I have also been establishing a daily meditation habit with the help of the Headspace iOS app. Meditation seems to be quite the buzzword these days, but I hear more and more endurance athletes attributing a lot of their success to it. Through my early mornings, I now have been able to establish it as a new daily habit. I have to say it is pretty relaxing, but shutting my busy mind off is no easy feat some days.

I have also been reading Matt Fitzgeralds’ new book “How Bad Do You Want It?” which delves into the mental coping mechanisms that endurance athletes utilize to command amazing performances. It has been a pretty interesting read so far and I hope to post a review on it shortly as I wind down the last couple chapters here.

iThlete HRV Guest Post

I recently did another guest post on the iThlete HRV blog about my off-season and how my Heart Rate Variability has correlated with what I have been doing lately. Be sure to check that out. iThlete is also having a 15% off all sale on all HR sensors this month, so you may want to check that out too. I highly recommend the Finger Sensor for easily checking your HRV in the morning. They are also planning on releasing some new features to the iThlete Pro App this month which I am looking forward to as well.

Weight Loss in Endurance Sports

Runner’s world recently posted this article on How Weight Loss Affects your Running Speed?  In it they claim that you can drop 20 secs/mile for every 10 lbs you lose. Multiply that by 26.2 and you got a nice PR on your hands. Add that reduction to your watts/kg rating for a 112 mile bike and you just smashed your leg PR and probably an Ironman PR as well. Really provides a good motivation to drop those excess pounds during the off-season.

Unfortunately, this is one area that my “Miracle Mornings” have not provided too much help too. I have been trying to keep my net calories around 2100, but I am still hovering around the same weight. Unfortunately, I may have to cut that net figure down a few more hundred to see anything significant without increasing training load too much. What will make this more difficult is the holiday eating season is coming up too. Should be challenging.

So, since we are on the topic of weight loss affects to endurance activity, I dug up a few more articles on the topic that I thought were helpful….

What’s my Optimal Racing Weight? | TrainingPeaks

Why is Weight So Important in Cycling? Part 1 | TrainingPeaks

Why is Weight So Important in Cycling? Part 2 | TrainingPeaks

Trainer Season…

As we are now heading into Trainer Season, DC Rainmaker just published his 2015-16 Trainer Recommendations. I would highly recommend reading this if you are in the market for a trainer this year. I will probably be saving myself over $200 this season just from reading this and getting a new controlled trainer sooner than I planned to. Worth a look.

Some Macca Drama

Looks like there is a bit of drama going on with Chris McCormack over some accusations being made from surf legend, Sunny Garcia. I first heard about this over a week ago on the TRS Radio Podcast during the beginning of episode 62 with Gordon Ramsay & Lew Hollander. But I haven’t heard anything new since then until I saw this post on Slowtwitch today. Sounds like some pretty serious allegations so we will see how that plays out.

Well, that is all I got for now. Hope everyone is enjoying the off-season and renewing their motivations for the upcoming season. Take care and happy training!

 

 

Ironman Pocono Mountains 70.3…My First Half Ironman?

I sat anxiously by my laptop on October 1st, 2010 while on vacation in Lake Placid, NY awaiting the 10AM start of online registration for the inaugural Ironman Pocono Mountains 70.3 Triathlon. I submitted my $275 which would then commit the next year to training for my first “Ironman”-branded event. I had been tossing the the half-iron distance around since it would be the next logical progression in my pursuit of a full iron distance. When I saw the ad in Triathlete Magazine, I thought that this was a sign that this was the race for me since it was so close to home. The eventual outcome was one I never expected.

From October 2010 until May 2011, I focused on building a solid base of endurance which ultimately ended totaling 2x the distance of each discipline in the half-iron distance per week : Swim 2.4 miles, Bike 112, and run 26. My wife and I were heading to Peru for 2 weeks at the end of May to hike the Inca Trail to Machu Picchu and then spend 4 days in the Peruvian Amazon exploring the jungle. Hiking at high altitude would be the perfect recovery before kicking training into high gear. Upon returning from Peru I turned my training over to my coach Scott at TriYourLimits . Scott would prescribe weekly workouts for me via Workoutlog.com and I log on each day complete the workout and upload my Garmin with my results. The training was very gradual with a recovery week thrown in every 4th week. Things went very smoothly and I did not incur any injuries as I had the previous season coaching myself. I knew I needed a coach to guide me because I would easily overtrain doing it myself.

The season flew by. I competed in the Patriot Sprint Triathlon in Bath, PA by Piranha Sports in July. That turned out to be a bit of a mess. The bike leg was cancelled due to last minute oil and chipping of the roads thanks to the idiots at PennDOT. The swim was really bad for me personally. I tried to get in the mix and got kind of freaked out. Water was VERY warm too. Never got into any real rhythm. Run was equally bad with concrete quads the whole time. Good wake up call though.

In September I competed in the Steelman Olympic Triathlon at Lake Nockamixon. This was a much better performance. Had a great swim, 0.9mil in 29 min, and I felt really comfortable. Probably was my best swim(33:04min/mi pace) so far and it was the longest(0.9mi) too. Bike leg was 18.8mph avg speed, which is ok for a pretty hilly course. I was trying to hold back a bit to save my legs for the run. The run was another story. The sun popped out and, with all the rain we had, it going very humid. I don’t fare well in hot humid conditions. a 58min 10k is nothing to write home about. Even had to walk a couple times.

The rest of the season was all training for Ironman Pocono. I followed my training plan pretty much to a T. 2 weeks prior I started into my taper and things really started feeling good then. I felt really fast(relatively) and had to hold myself back a bit sometimes. I was feeling like this could be a good race. I had a little bit of anxiety the week before, but when the rains started coming down that began to dwindle a bit. I was watching the current-level forecasts on the NOAA website for the Delaware River and it wasn’t looking swimmable. On Friday before the race they announced that the swim leg would be cancelled. Strike 1!

With the swim cancelled, my anxiety all but disappeared. I still wanted to have a good bike and run, but without the swim it just isn’t a triathlon. We headed up to the Fernwood Resort in Stroudsburg, PA on IMG_0675.PNGSaturday and checked in at the expo. I attended the athlete meeting and got the details. There would be a time trial start for the bike and they would just run down the rows in T1 telling each athlete to go every couple seconds. They had changed the bike course multiple times due to roads washing out. Forecast was for rain all night into the morning and cold. Fortunately the winds were supposed to be light. We ran my bike over to T1 and then dropped my run bag over at T2 at Stroudsburg HS. It was crazy with everyone driving all over the place to drop their gear everywhere. Logicstically it was not well thought out.

We stopped at Thai Thani on Rt. 611 for some lunch. Yeah Thai food for a pre-race meal…probably not a great idea. I had Masaman curry which is not very spicy, so it should not be an issue. We then checked into our room at the Fernwood. I had reserved a suite so I thought we would have a decent room atleast. The room stunk and was very musty. There was a heart-shaped tub and a sauna in the room. The tub was probably why the smell was so bad and the sauna didn’t even work. Place overall was kind of old and rundown. A bit disappointing. We stopped over to see some friends that also were competing and shot the breeze with them for a bit. I hit the pasta dinner later and there was no one there. It was pretty basic, but fine.

I woke up around 4AM on Sunday and had bagels & peanut butter and coffee. Deciding how many layers to put on was a bit of a decision. I took extra stuff with me and figured I could hash that out while waiting around in T1. I met our friends in the lobby and we jumped on the yellow school bus shuttle and headed over to T1 at Smithfield Beach in Delaware Water Gap. It was interesting listening to the conversations on the bus. I chatted with a couple guys who were next to me in T1 most of the morning in between taking a half-dozen piss breaks in the woods. The clouds actually broke for a few minutes while we waited but did not last too long. Finally they started calling people off to start and after over an hour we were on our way. River Road through DWG was very smooth and slick feeling. It had a major camber and made you feel like you were going to slide right into the woods. I hesitated to get in the aerobars. We hit the first big hill after a few miles and there was people walking their bikes all over the place. I dropped down to an easy gear and spun my way up. I told myself I was not going to take any chances and just wanted to finish in piece.

The next hour on the bike went pretty smoothly. I didn’t look at my time until after an hour and was surprised that I was averaging over 18MPH. I didn’t feel like I was going that fast. Hmmm….I could finish in under 3 hours?…Which was what my original goal was. They had a figure-8 configuration in the course and while cutting across the middle road I heard something metal against the road. I thought hopefully I just ran over something? Then a guy passed me and said “man you are dropping metal all over the road.” I looked down at my bottom bracket and my left crank arm was totally loose. I could see the teeth from the inside shaft that runs through the middle. Bottom Bracket“This cannot be happening” I thought to myself. I pulled over to the side and through my bike down. I walked back to try to find the pieces I was missing but no avail. About 20 people went by me asking if I was ok or needed anything. Yeah right! You are wizzing by me at 20MPH in a race…are you really going to stop? They were out of ear shot before they finished getting the words out. Save your breath people!

The walk back to my bike was a tough one. I was mad and disappointed. I could not believe it was going to end this way. All the hours of training I put in and it all comes down to my bike falling apart. I got back to my bike and tried to ride it some more, but it eventually would not even turn the chain anymore. I ended up walking a mile and a half until the SAG van at the cutoff crew was coming down the road I had covered earlier in the ride. He stopped to ask what was wrong and said he could not do anything about that. They loaded my bike in the van and the driver asked for my number. He then got on the race radio and called in the words that made it all sink in….”1769 DNF!!!” I could feel my stomach drop instantly. I felt close to breaking down.

There was another guy and girl in the van already. The girl sat in the passenger seat and seemed pretty upset. The guy was quite jovial and helped lighten up the mood a bit. We had to retrace much of the course I had already ridden following the last rider. He was stopping every few minutes and it was pure torture. It started getting late in the morning and I figured my wife was getting worried since I hadn’t been seen yet. The guy in the van had a phone so I left her a message. We picked up more riders as we went and eventually we filled up the van and had to head back to T2 early…thank god! The van became somewhat of a support group for DNF-ers. My wife eventually got the message and called me back. We eventually got back to T2 and there was major traffic jams in Stroudsburg due to the race and telephone pole being down. I grabbed my running stuff in T2, called my wife and headed towards downtown where she was waiting with one of our friends on Main St.

IMG_1111.JPGWhile walking towards town, athletes were coming past me with their finishers medals around their necks and the silver foil blankets on. That didn’t help! My wife came around the corner and things really hit home then. We collected ourselves and heard that we had to go back to T2 to get my clothes from the morning. We picked that stuff up and skirted downtown to get to our car. It was an early Bonefish Grill night. Finally I thought there is no way I am going to waste all this training I have done. I jumped on my iPhone and looked to see if there were any more Ironman 70.3’s this season…Miami on Oct 30th! Bingo!

My wife was all for it too and I began making arrangements that night. I had never expected to be going to Miami, but hey you never know what adventure lies around the corner. So the training will continue for another month. It should be a good race with a swim and a flat bike and run course. We are spending a little more than I had planned, but it should be a great experience. It could end up being the greatest thing to happen when you look back on it. Stay tuned for more on that in future posts.

The Flyers Game Brick Workout

Today I did a new workout called the Flyers Game Brick Workout. With temps in teens today, I was remanded to either the treadmill or the trainer. I struggle to not die of boredom on either of them for more than 45 minutes. The Flyers were playing the Devils today at 1PM so I thought watching the game would help to take some of this drudgery away. Even better, why not do a brick workout to coincide with the different parts of the game? So I did. I rode on the bike(on trainer) during the periods which allowed me to watch the game with out the bouncing up and down like when running. To add a little twist, I also did high intensity reps during commercial breaks. Fortunately Hockey doesn’t have too many commercials unlike some of the more boring, over publicized sports like Football and Baseball(dig!). During the intermissions, which typically last around 15 minutes, I hopped over to the treadmill and got in a 1.75 mile run. Good workout for adjusting those legs to the bike run transitions. The worst part of the workout was actually getting back on the bike after the 2nd intermission run, which is not typical in a tri anyway. My quads were just cramping up all over the place. I spun easy for a bit and they eventually worked out.

The was really great and it made the whole thing go very quickly with less boredom than your typical indoor workout. As I sit here writing this, I can feel the after effects in my legs so it must have done something.  Give it a try!