weaknesses and strengths

Since starting CrossFit I figured out pretty quickly what I'm weak at and what my strengths are. What I'm best at is my upper body strength, which is surprising because I haven't done any upper body strength training since 2004. My weaknesses are many, but the three that I need to work on the most are my body weight bearing exercises such as burpees, push ups, pull ups, etc., my cardio, and my leg strength. During most of my CrossFit workouts I end up gassed out long before I reach muscle failure- the exception is when I'm doing strength bearing exercises, or a strength workout on the legs.

Since starting CrossFit a couple weeks ago I've already doubled the amount of push ups I can do. But I still need to improve a lot.

Yesterday I finished the WOD in last place out of everyone in the class, but I'm getting better quickly, and I'm finally eating well again. Yesterday after my CrossFit workout I rode the indoor bike rollers for 55 minutes while watching the biggest loser. I love that show. The 55 minute bike was rough. The Missile Man Duathlon at White Sands Missile Range on February 2nd is going to kick my butt! Hopefully there wont be many Clydesdale open division athletes showing up, because I'm in sad shape. This is the least fit and most overweight I've been in since picking up triathlon back in 2004.

cyclng outdoors

Cycling on rollers or indoor traininers are good for cycling fitness, but I dont think riding on rollers or indoor trainers create as much cycling strength, explosiveness, endurance, or speed as riding outdoors.

I've had a problem riding outdoors since I got ran over by a vehicle a little over a year ago. I don't know what to call it, fear, anxiety, PTSD? I need to figure out a way to be able to ride outdoors so today I tried listening to comedy routines on Pandora radio while I rode. I was a little nervous about riding while wearing ear phones and not being able to hear the things going on around me so I rode out near Galisteo NM where there isn't much traffic (see picture).

It was a success! I was able to finish an entire bike workout! I wasn't fast, but by George I finished it!

While on my ride I found my dream house! #60 Camino San Cristobal, Galisteo NM. It's for sale too! Only $536,000. Look at those views! See picture below

chasing Arnold day 4

I started my run this morning as soon as there was enough light to run safely, 6:50 AM. I had to cut it short so that I could be home to take care of my youngest when my wife left for school. I ran 3.5 miles. I haven't come close to rebuilding my endurance or speed yet, but I felt better than I had in a long time.

There's not much better than triathlon training on the highway 14 here in New Mexico, also called Turquoise Trail. It's much easier to get up everyday and train when I know I get to see views like these.

 

When I laid my son down for a nap today I hopped on the rollers and did a little cycling while watching The Walking Dead on Netfix. Thank goodness for streaming movies and TV shows, otherwise indoor cycling would be torture!

Currently my metabolic rate is a little above 3,000 calories. Yesterday I burned 822 calories and ate 2,607 calories. Another day of low carb diet success, I should hit my goal weight of 200 pounds no later than mid summer 2013. I'm currently 227.

triathlon fitness: a long way to go

Tonight after laying our three babies down to sleep my wife and I watched a 45 minute TV show on Netflix and I hopped onto the indoor rollers to gain a little extra cycling fitness. I felt this was appropriate since cycling is my weakest sport and it is Arnold's strength. Plus who couldn't use a little extra calorie burn? My average for the workout was much better than it was this morning. Tonight I averaged 12.9 mph, this morning I averaged less than 11. I'm out of shape, but it doesn't matter where I'm at, it just matters where I'm going. And tonight I moved in the right direction.

There aren't many wives who would be OK with their husband riding a bike, breathing heavy, and sweating in the room while she's trying to watch a television show. I'm a very lucky man.

This morning I weighed in at 227 pounds. I'm down 9 and have 27 more to get to my goal weight. 27 pounds is a total of 94,500 calories, but who's counting right?

chasing Arnold day 3

Friday was my first day back to training after having surgery on October 12th. I ran a little over three miles. Considering how little I've trained this year I felt pretty good.

Saturday was a triathlon rest/recovery day for my kids soccer and some time for my wife and I.

This morning I rode my bike for the first time in a VERY long time. I started a little before 7 AM when there was enough ambient light to ride safely. After only a few miles a large truck passed me pulling a horse trailer and I immediately came back home and finished the rest of my workout on my indoor trainer. A little over a year ago I got ran over by a vehicle while cycling, since then I've struggled to ride outdoors near traffic.

I've lost most of my cycling fitness in the last year, so my indoor cycling workout was terrible. My rpms kept slipping below 85 and when I tried to increase my cadence above 85 per minute my heart rate would sky rocket into zone 3. I wrapped up my workout after an hour so that I could get the kids up and ready for church. In that hour of riding the rollers my average pace was less than 12 mph. I have a LONG ways to go until I'm able to accomplish one of my personal goals of beating Arnold Ceniceros, the champion (multiple years) of the Clydesdale open division in South West Challenge series. At the Eagle in the sun triathlon in El Paso Texas in September Arnold Ceniceros swam 400 meters in 8:06, biked 12 miles keeping a whopping 20.2 mile an hour pace, and ran 5 kilometers keeping an average pace of 9:36, he finished in 1 hour 16 mintues. My average race swim and running times are comparable to his, but I've only had a few races in my life that I was that fast on the bike, and I'm no where near average right now. If I'm going to try competing against ol' speedy Ceniceros I have to get MUCH MUCH faster. There's a LONG road of training ahead of me.

2011 South West Challenge Series standings & points

I've competed in the South West challenge series every year since 2006. I love the series. It's an amazing challenge that an athlete has to work hard at and be dedicated to for an entire season. Since 2006 this will be the 1st year I wasn't able to compete at least 11 of the races in the SW series.

This year has been an amazing season! 2 incredibly fast athletes, Marty Moriarty and Brooks Vandivort started beating me early in the season which is unusual. I usually train hard on the indoor trainer throughout the winter and have my best races early when the other triathletes are just starting to build their base cycling fitness.

Cory Adair is currently in 4th place in the series. Cory is a solid and consistent athlete who is always in contention for the top 3 in the SW series. He has 8 races & 39.25 points. If he finishes in 1st place in the 35-39 AG the next 2 races he'll have a season total of 55.25 points which as of right now would place him in 3rd place.

Marty Moriarty who is a pure cyclist & bike time trial phenom is in 3rd place in the South West. He has 6 races and 53 points. If he finishes the Elephant man triathlon in 4th place or better he'll jump ahead of me & secure 2nd place in the series. There are only 2 SW Challenge series races left for the year. I'm keeping my fingers crossed that I'll be able to hold onto 2nd place!

I'm currently in 2nd place having completed 9 races and have 56.25 points. If I hadn't been injured from a cycling crash I'd be competing in as many late season SW series races as possible to attempt to hold onto 2nd place.

Brooks Vandivort has absolute control of 1st place in the 35-39 SW series age group. He has completed 8 races and has 76 points! Brooks is in his 1st full season of triathlon training and racing but has already proven he's one of the fastest athletes in the entire region. He has the perfect combination of natural talent, dedication, and grit which allowed him put on more speed in less than a year than any other triathlete I've ever seen!

The 2 remaining races for the series is the Elephantman this weekend & the Raptor triathlon on Columbus weekend. I wont know until then if my 56.25 points will be enough to keep me in the top 3 of the South West challenge series this year. I'll let you know if there are any changes in the 35-39 AG.

Thanks for tuning in and please keep me in your prayers for quick healing from my injuries.

In the aero position on rollers

Awhile back I had promised I'd post a video of me riding my rollers in the aero position. Here I am doing part of a 45 minute recovery workout where I keep my RPM's 100+. I usually watch Netflix when I'm on the rollers, & my wife dared me to record myself use a remote control like I normally would while in the aero's & to publish it on my blog if I fall- which I do occasionally! I was a little wobbly, but I didn't fall & make an idiot out of myself!

The aero position on rollers

In my race this weekend I realized I was slower in the aero position than up in the traditional riding position. The reason is because I've been predominantly riding my indoor trainer this winter. Since I only ride my road bike on my indoor trainer I suck on my triathlon aero bike. I need to start riding my tri bike, but since I take care of our 3 babies while my wife is in school 3 days a week I am stuck cycling on my indoor trainer all but one of my cycling training days. I refuse to put my tri bike up on my indoor trainer because it's carbon, & expensive, so that option is also out. That leaves only one more option.... Riding my triathlon bike in the aero position on my rollers. I tried it today, & it was wobbly & made me a little nervous at first. But after 20 minutes I seemed to get it down. Next week I'm going to get my wife to record me riding my rollers on my tri bike tucked into the aero position. I will probably end up falling the minute she turns on the cam corder, but hey, it's all in the name of training g for the time crunched triathlete!

Bunches of indoor miles!

Today I got 2 flats while riding my bike on rollers. It's hard to tell by the picture, but this is the hole I wore in my indoor bike tire. I wore out an indoor cycling tire! It takes A LOT of indoor miles to wear out an indoor bike tire!

The first year I bought my indoor trainer was 2007 & I was training for my first Ironman. Not only was I training an average of 19.5 hours a week, but I was also putting in 70-80 hours a week at work. I missed my wife so bad during my peak training that year. The first day I had my indoor trainer I rode on it for 3 hours while watching a movie, & my wife sat next to me & held my hand during the whole bike ride. She sat there next to me for 3 hours with sweat rolling down my arm onto hers. It was gross for her I'm sure, but all we cared about was we were there together. I have the perfect triathlon wife!!!

I'm back up to 229 pounds. Man am I upset. It took me forever to get down below 200, but less than a quarter of the time to get back up to almost 230. Uhg!

I'm back to logging all my food & exercise on www.dietpower.com I don't know what I'd do without that diet tool!

riding my time trial bike on my rollers in the aero position

I seem to have finally mastered riding in the aero position on the rollers. The things I've learned training like this is:
-Riding on the rollers on the road bike corrects poor form on the road bike, but not necessarily on the tri bike, in the aero's.
-I'm a MUCH better time trialist since i've been riding the aero's on the rollers!!
-if I start to fall on my road bike I can catch myself. If I start to fall in the aero position....I'm going down-HARD!