Monday, April 30, 2012

Monday, the Wrap Up

I am going to work on posting once a week at a minimum in hopes that drives me to be accountable to train more frequently (all three disciplines).  So, how did this past week go?  Not bad, not great, but not bad.  I managed to get out and run three days and swim three days.  Also, I did a tremendous amount of yard work which counts for something.
  • Monday - Nothing, rested
  • Tuesday - Swimming - 1,500m
  • Wednesday - Running - 4 miles....very slowly, except for the 3/4 mile on the track, sub 8 min/miles
  • Thursday - Swimming - 1,800m
  • Friday - Running - 4.5 miles - a bit faster, 1/2 mile on track at 7:50/mile pace
  • Saturday - Visit to my 'rents, they hadn't seen the girls in two months (soccer in the AM, no time to run/bike)
  • Sunday - Running 7 miles - I felt really good and am ready (or at least as ready as I will ever be) for the Broad Street Run (10 miles).  After my run, I had to spread 5 cubic yards of mulch, cut the lawn, and then it was out the door to coach my 6 year old daughters soccer game (and watch my 9 year olds game as well).
It was a long week and I'm still trying to get back into the training groove.  I really need to put my bike back on my trainer and just get on it a few days a week.  I haven't had time to get outside and ride the past few weeks, so that means I better get on the trainer and pound out some minutes in my basement.

I am going to sign up for a few triathlons in the next week or so (LavaLove in early June and NJ State Triathlon in late July....both Sprint Distance) and then have to find a few more races for August and September.  I am thinking half-iron distance in September with the possibility of  doing Ironman 70.3 Pocono Mountains.  It is important that I sign up (AND pay) soon so that I will have to get a training plan in place that I will have to follow.  I miss being 190 lbs and fast, it is no fun being 200lbs and blah.

Have a great week everyone!

Monday, April 23, 2012

April Update

I have been a horrible blog-guy for the better part of the past year.  I just don't have the I write this now, I still don't have the time.  Here is what has been going on for the past month or so:
  • Family - Everything is going well.  My wife just went back to work after six months off to be with our baby.  My two oldest daughters are doing really well with soccer and dance.  My oldest plays travel soccer and is gearing up for tryouts this week.  I am coaching my middle daughter's soccer team and we are having a great time.  My littlest one just turned six months old this past Friday and is a big girl, loves to eat and sleep.  She has been the perfect baby; my wife and I thank God everyday for her.
  • Job - Things are ~OK~ at best.  I am not all that thrilled with work actually.  I have posted for a couple internal positions, hoping that one might turn out (one is in London and would be an absolute dream opportunity, but that is a long shot).
  • Training - Ugh, not going so well, but I have dropped some weight and I have started running more lately.  I have the Broad Street Run in two weeks (10 miler down Broad Street in Philly) and I have no fears that I won't be able to complete the distance, it is the speed at which I will complete the distance that has me worried.  Two years ago I ran it in 1:12:00, last year I was at 1:19:45, this year....I hope to get in under 1:25:00.  I really need to get my training volume up as well as my intensity.  I have been swimming at least three days a week for the past month or so which is a definite plus.  I just need to get on the bike more.
  • Miscellaneous - Overall life is good.  Of course, I wish I was happier at my job, I wish I had more time to train, I wish I had more money, blah, blah, blah.  Overall though, the important things are very good, my family is healthy and happy.
That's it for now.  Oh, I am going to be making some purchases soon:
  • Garmin 910XT - I think all of the kinks are worked out of it.
  • Race Wheels - Not sure what kind, but I have a budget that is respectable.

Wednesday, April 4, 2012

Rules to being a Triathlete

I found the following "rules" while reading the forums on Slowtwitch today.  Very accurate....and I am violating quite a few of the rules (especially the "flip turn" rule). 
 As I stumble around the internet from time to time I come across a variety of interesting sites. The other day, one in particular caught my eye that posted the rules of their sport. Now, this isn’t your run of the mill rules, like Section 3; Article 2: Contestant shall remain behind the foul line..blah blah blah, but rather rules to live by. Rules that will keep you in good graces with the rest of the tribe. So after a couple of moments of contemplation, I thought that some rules for us tri-geeks were in order. So here we go….

The Rules:

#1. Not everyone thinks what you do is awesome. Most think you’re a bit nuts, and they’re right. Remember that at your next cocktail party.

#2. No race jerseys of races you haven’t raced in, especially if the distance is longer than you’ve been. T-shirts are exempt. If you roll up in an Ironman France jersey, be prepared to explain how you handled the Cole de I’Ecre.

#3. Only refer to courses/segments/people by their nicknames. Highway 19 is unacceptable. It’s called the Queen K, and Crowie owned it. And Macca before him. Don’t let this happen again. Pay ‘N Save Hill. Look it up.

#4. Training in rough conditions makes you tough. A little rain or heat won’t make you melt, buttercup.

#5. A reality check should be performed once per year. MIT is not going to test the effectiveness of brick workouts. The rolling resistance “expert” uses a 100 pound sac in his garage for testing. Not all wind tunnels can even record data at the slow speeds we ride. Not everything that glitters is gold.

#6. Gadgets are strongly encouraged. An old pair of shorts and some Keds are not our gig. You absolutely need every item that is out there. Afterall, we invented aerobars. If we stop with the gadgets, who the hell would cyclists copy?

#7. Feelings are for Oprah, use your data. If you own a heart rate monitor and/or a powermeter, yet train just by RPE, then you either don’t know how to use it or you’re embarrassed by what it’s telling you.

#8. If you’ve raced the distance, it counts. If you’ve trained the distance, it doesn’t. Nailing a training day is one thing, nailing a racing day is quite another. Please don’t confuse the two. Ironman/marathon/etc. only counts if you are in there mixing it up. I’m the heavyweight champion of the world if we don’t have to actually compete.

#9. The number of logos allowed on a race kit are equal to that of NASCAR. In other words, go nuts. Only Wimbledon and the ITU restrict logos to the point of communism.

#10. Ironman tattoos are perfectly acceptable. You just finished one of the toughest days of your life. A bit of ink is just fine. Don’t let douche bags rain on your accomplishment.

#11. No buckets. It’s doesn’t matter how well thought out your transition is, don’t bring a bucket unless you plan to paint parking lines on the concrete or are going fishing after the race.

#12. Shave. You’re representing a group of people generally regarded as some of the fittest in the world. It’s a hot, sweaty, sometimes muddy sport, that keeps clothes to a minimum. Hanging out all day with gorilla legs and a hairy back does not make you a good steward of the sport. Clean it up.

#13. Learn who the pros are. In this sport everyone likes to think they’re the next big deal. Do yourself a favor and learn the names of those who actually make a living at being a badass.

14. Support the sponsors. They pay money so you can have a great time. Don’t spend 45 minutes picking their brain and then head to the ‘net so you can save 3 bucks. That will get you flogged.

#15. Exaggeration of training is perfectly fine. Just keep in mind that Rule #39 is still in effect at all times.

#16. Drinking and triathlon are first cousins. Embrace your first cousin. There’s a reason beer is offered at 9 am at the race. Because we love it. Science has actually shown that a buzz and runner’s high is very similar, and endurance athletes drink more than your average bear.

#7. It’s a transition area, not your hotel room. Spreading out all your stuff for transition beyond 1 small towel is not acceptable. 1 bag limit.

#18. White race kits are only allowed if you know your body well. Really well. If you’ve ever worried about poo leg on a long run, then white is not for you. Ladies, if you are expecting a visit from your “Aunt Flow” then white is not for you. I don’t think I need to say anymore.

#19. Qualifying for Kona and your local “wellness” or “anti aging” clinic do not go together. If by some coincidence you decide your wanker doesn’t work right the exact same time you’re trying to get to Kona, stop everything and look for a new sport. Getting HGH, Testosterone and EPO shots in the name of ‘aging’ or wiener health won’t fly here. There are sports where cheating seem to be acceptable like here and here, so try those sports. This isn’t one of em.

#20. This sport has a history, learn some it. If you don’t know who the Big Four are, unfamiliar with the ’82 Moss Crawl, or think the Ironwar has something to do with the Industrial Age, then you got some reading to do.

#21. No “trunks” in the pool. Look, we get it that you’re a little self conscious wearing a skin tight swimsuit. Get over it. I promise you that you will get 10X more comments trying to swim laps in basketball shorts than you will a jammer.

#22. It’s OK to hate swimming, but you still have to do it. It’s not OK to use your wetsuit as a life preserver. Learn to swim. If you don’t there’s a sport called duathlon just waiting for you.

#23. Learn to circle swim. You really don’t need the whole lane to yourself. Stay to the right.

#24. Complaining about the water makes you look like a sissy. This is a tough sport. The distances are tough, the conditions are tough and the people are tough. Whining that the water isn’t as clear as your last trip to Grand Cayman isn’t winning you any cool points there Nancy.

#25. Learn Flipturns. You can pick the person out racing in high-tops right away. You get the idea.

#26. Obey the law – Nothing gives us a worse reputation than someone blowing through a red light like he’s above it all. The law applies to vehicles. You’re on a vehicle. Don’t be a douche. Obey the law.

#27. Don’t ride with headphones. Save the Rocky Soundtrack for your run. Your ears are needed to help keep you alive on the bike. Plus, depending on your state, it’s illegal. See Rule #26

#28. Support yourself. Others should not be obligated to babysit you on your ride. Flat tires should not take a village to fix.

#29. No aero helmets in training. While you might ride a whopping .2 mph faster, you will look like an absolute dork.

#30. Save the race wheels for the race. Yes, the bike does look cooler with $2,000 wheels, but your wallet will be thinner when a pot hole or rock crack that carbon. Leave some sizzle for the race.

#31. Learn to ride in a group. Wobbling down the road being afraid of anything around you is no way to go through life.

#32. Hold your line. Erratic movements in a group ride will take everyone out. Tighten it up.

#33. Don’t make accordions. Taking a turn up front is expected and appreciated, but not if you floor it the moment you take the reins, The guy 20 people back is going to get dropped by moves like that. Accelerate slowly so everyone can play.

#34. No shorts over your cycling shorts. Sister to Rule #21. Dress like you know what you’re doing.

#35. Learn to pee on yourself. You’ll spend $5,000 dollars to shave 55 seconds but won’t pee down your leg to save 3 minutes?

#36. The engine always trumps the rig. Always.

#37. Be on time, but don’t leave early. If the group ride or run is scheduled for 7 am, courtesy allows for 5 minutes. That means that sometime between 7 and 7:05 the wheels start rolling. If you roll up in your car at 7am and think everyone should wait for you to assemble your bike and pump up your tires, think again. Likewise, convincing the group to leave at 6:54 because you have a t-ball game is just bad form.

#38. No tan-lines allowed. This is not cycling. A farmer’s tan doesn’t make you look cool in anyway. The only exception is cycling short lines. Those are permitted, but need to be laser sharp.

#39. If you decide to talk the talk, be prepared to walk the walk. See also Rule #15. If you claim 3 hours at 300 watts, you’ll be expected to prove it.

#40. Crawling is an acceptable mode of transportation. It’s not pretty, but it gets the job done, and this sport is about getting the job done.