For years I made bad decisions in regards to training. I'd train while sick, injured, within days after competing in Iron distance triathlons, I'd train hard year round without taking an off season.....
For the last couple months I've been doing training I haven't done in a couple years; lots and lots of speed work for short course training. My body isn't adapting as quickly as I thought it would. I'm constantly in a slight state of over training and I got sick as a dog on Thursday. This was the 2nd time in 4 weeks I got sick. Today my lower back was achy and I still had some lower GI problems, but as usual I was planning on doing my cycling workout anyways. I was determined to ride today. I justified my decision because I broke my toe on Saturday and I knew I won't be running for awhile. Cant run, must cycle right? Somehow, someway I finally made a good decisions, I'm taking the next couple days off of training. On Wednesday I'll resume training with a 50 minute bike with speed work. Until then I'm resting up and healing. I must be getting old.....
June 18, 2012
June 17, 2012
I broke my toe, among other things....
It's been a very rough couple weeks.
A couple weeks ago our van broke down, it cost $400 to fix. A few days later the Suburban my wife and I saved up and purchased broke down, $1,600 to fix. On Thursday the air conditioning stopped working and our trunk stopped opening on our van, $1,089 to fix. Over $3,000 worth of repairs in a 2 week long period.
Friday morning when I woke up I had a horrible flue. I had the body aches, chills, and a fever. Somehow I manned up and sill went to work. Friday night was MISERABLE. One minute I was burning up with fever and had the air conditioner at work on full blast, the next I had the chills and put on my jacket. Thanks to some prayer and Gods grace I was able to tough it out and didn't have to use any sick leave.
On Saturday I broke my little toe by stubbing it on a door frame. The Dr said the best he could do was tape my broken toe to the one next to it to stabilize it. I manned up and still went to work that night for a 12 hour shift. By the middle of my work shift my foot had swelled. I took my boot off to see what my foot looked like. My toe was black and was so swollen it was as thick as my big toe, my foot had also swollen up so badly I couldn't get my boot back on. I had to take some ibuprofen and apply ice for a couple hours before I was able to put my boot back on. The Dr told me it's a simple fracture, and it should heal in 6 weeks. Below is a picture of my toe this morning, my toe is about half the size in this picture as it was last night.
I'm determined not to stress about things. My wife and I are going to pray and ask God for help. We'll accept his will whatever that may be.
Mather 6:34 "Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes?
Matthew 6:27 Who of you by worrying can add a single hour to his life?
God is great.
Luke 12:22 Then Jesus said to his disciples: "Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear.
Philippians 4:6 Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.
1 Peter 5:7 Cast all your anxiety on him because he cares for you.
June 09, 2012
After Exercise Ice Bath - Does It Help Recovery?
When I switched from Iron distance triathlon training to sprint distance training my legs were constantly sore and fatigued for 4 straight weeks. I was walking the line of over training. Last week I started soaking in ice baths after my speed days to see if I could speed up my recovery time. This entire week my legs have felt great. I'm convinced, ice baths are a miracle training tool! I found a lot of articles on ice baths on the web, I found this one on runners magazine. I found it a great read, enjoy.
Ice Baths: Cold Therapy
Ice baths are one of the most effective ways to offset the damage done on a run. Published 08/01/2008
Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF's Ultrarunner of the Year in 2004, 2006, and 2007.
Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.
Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.
June 07, 2012
The New Mexico State penitentiary triathlon training center
This morning I ate pancakes made at the New Mexico state penitentiary level 2 (minimum restrict) kitchen, then ran to the New Mexico corrections academy track and did speed work. Then I did a 45 minute strength training at the New Mexico corrections academy weight room. Then I rode my bike to the level 2, had the inmates shine my boots while I grabbed a garbage bag full of ice from the level 2 kitchen, went home ate a meal of lean protein and fruit while soaking in an ice bath to speed up recovery. Who needs to live at the Colorado Olympic training center when I have all this at my disposal? I'm telling you, I'm a very lucky man. I love my life. I love my job. This is living life to the fullest! I'm almost sorry that I'll be retiring in less than 3 years.
Saffron Extract Satiereal an appetite suppressant and triathlon training
Here are other posts cronicalling my use of safrom extract:
1-22-13
http://cody-the-clydsdale.blogspot.com/2014/01/saffron-extract-and-hunger.html
June 24th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/running-on-broken-toe-saffron-extract.html
June 7th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/saffron-extract-satiereal-appetite.html
June 6th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/weight-triathlon-diet-and-change-of.html
This morning around 2:30 I was so hungry I just about lost my mind. Rather than eat an unscheduled meal I decided to take my first dose of Saffron Extract Satiereal, which is an appetite suppressant I'd ordered. Within half an hour my hunger was gone! So far, 8 hours into using the Saffron Extract Satiereal pills, they seem to be working as advertised. Two of the side effects I've felt so far is that I have dry mouth and the mild depression I'd been suffering through the last few weeks is completely and totally gone! I feel upbeat, chipper, and motivated to go out to run and ride bikes.
Daily I'm eating 1,600 calories plus replacing all of my calories burned from exercise. My metabolic rate is 3,200 calories, so in theory I'll be losing on average 3.3 pounds a week.
I'm sure there will be a lot of concerned friends, fellow triathletes, and loved ones of mine reading this and wanting to write me to tell me what a bad idea appetite suppressants are, I lovingly request one thing from you, that you read yesterdays blog post before you make give any well meaning but ultimately hurtful opinions, comments, or suggestions. I've disabled comment posting on this blog post for exactly that reason. If you still feel the need to contact me feel free to comment on yesterdays blog post, but please, be gentle, this has been a hard month. There's been a lot going on that I haven't posted about on my blog because it's personal.
I've spent a lot of time investigating Saffron Extract Satiereal before buying it to help me lose weight more comfortably. Almost every web site I'd read said virtually the same things.
I'm posting the information I found about Saffron Extract Satiereal from web MD below:
Uses:
Insomnia.
Cancer.
“Hardening of the arteries” (atherosclerosis).
Cough.
Stomach gas.
Early male orgasm (premature ejaculation).
Baldness.
Pain.
Other conditions.
Side effects:
Saffron seems safe for most people when used as a medicine for up to six weeks. Some possible side effects include dry mouth, anxiety, dizziness, drowsiness, nausea, change in appetite, and headache. Allergic reactions can occur in some people.
Taking large amounts of saffron is UNSAFE. High doses can cause poisoning, including yellow appearance of the skin, eyes, and mucous membranes; vomiting; dizziness; bloody diarrhea; bleeding from the nose, lips, and eyelids; numbness; and other serious side effects. Doses of 12-20 grams can cause death.
Not enough is known about the safety of using saffron during breast-feeding. Stay on the safe side and avoid use.
Bipolar disorder: Saffron seems to be able to affect mood. There is a concern that it might trigger excitability and impulsive behavior (mania) in people with bipolar disorder. Don’t use saffron if you have this condition.
Allergies to Lolium, Olea (includes olive), and Salsola plant species: People who are allergic to these plants might also be allergic to saffron.
1-22-13
http://cody-the-clydsdale.blogspot.com/2014/01/saffron-extract-and-hunger.html
June 24th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/running-on-broken-toe-saffron-extract.html
June 7th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/saffron-extract-satiereal-appetite.html
June 6th 2012
http://cody-the-clydsdale.blogspot.com/2012/06/weight-triathlon-diet-and-change-of.html
This morning around 2:30 I was so hungry I just about lost my mind. Rather than eat an unscheduled meal I decided to take my first dose of Saffron Extract Satiereal, which is an appetite suppressant I'd ordered. Within half an hour my hunger was gone! So far, 8 hours into using the Saffron Extract Satiereal pills, they seem to be working as advertised. Two of the side effects I've felt so far is that I have dry mouth and the mild depression I'd been suffering through the last few weeks is completely and totally gone! I feel upbeat, chipper, and motivated to go out to run and ride bikes.
Daily I'm eating 1,600 calories plus replacing all of my calories burned from exercise. My metabolic rate is 3,200 calories, so in theory I'll be losing on average 3.3 pounds a week.
I'm sure there will be a lot of concerned friends, fellow triathletes, and loved ones of mine reading this and wanting to write me to tell me what a bad idea appetite suppressants are, I lovingly request one thing from you, that you read yesterdays blog post before you make give any well meaning but ultimately hurtful opinions, comments, or suggestions. I've disabled comment posting on this blog post for exactly that reason. If you still feel the need to contact me feel free to comment on yesterdays blog post, but please, be gentle, this has been a hard month. There's been a lot going on that I haven't posted about on my blog because it's personal.
I've spent a lot of time investigating Saffron Extract Satiereal before buying it to help me lose weight more comfortably. Almost every web site I'd read said virtually the same things.
I'm posting the information I found about Saffron Extract Satiereal from web MD below:
Uses:
Possibly Effective for:
- Depression. Taking specific saffron extracts (Novin Zaferan Co, Iran seem to improve symptoms of major depression after 6-8 weeks of treatment. Some studies suggest that saffron might be as effective as taking a low-dose prescription antidepressant such as fluoxetine or imipramine.
- Premenstrual syndrome (PMS). Some clinical research shows that taking a specific saffron extract (Department of Cultivation and Development of Institute of Medicinal Plants, Iran) significantly improves symptoms of PMS after two menstrual cycles.
- Menstrual discomfort. Some clinical research shows the taking a specific product containing saffron, anise, and celery seed (SCA, Gol Daro Herbal Medicine Laboratory) reduces pain severity and duration during the menstrual cycle.
- Alzheimer’s disease. Some research shows that taking a specific saffron product (IMPIRAN, Iran) might improve symptoms about as well as the prescription drug donepezil (Aricept) over 22 weeks of treatment.Asthma.
Side effects:
Saffron seems safe for most people when used as a medicine for up to six weeks. Some possible side effects include dry mouth, anxiety, dizziness, drowsiness, nausea, change in appetite, and headache. Allergic reactions can occur in some people.
Taking large amounts of saffron is UNSAFE. High doses can cause poisoning, including yellow appearance of the skin, eyes, and mucous membranes; vomiting; dizziness; bloody diarrhea; bleeding from the nose, lips, and eyelids; numbness; and other serious side effects. Doses of 12-20 grams can cause death.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Don’t take saffron in amounts larger than those normally found in food. Larger amounts of saffron can make the uterus contract and might cause a miscarriage.Not enough is known about the safety of using saffron during breast-feeding. Stay on the safe side and avoid use.
Bipolar disorder: Saffron seems to be able to affect mood. There is a concern that it might trigger excitability and impulsive behavior (mania) in people with bipolar disorder. Don’t use saffron if you have this condition.
Allergies to Lolium, Olea (includes olive), and Salsola plant species: People who are allergic to these plants might also be allergic to saffron.
June 06, 2012
weight, triathlon, diet, Saffron Extract Satiereal, and a change of mind
Below the links is my post. The links are my trial and posts about Saffron Extract Satiereal:
June 24th 2012http://cody-the-clydsdale.blogspot.com/2012/06/running-on-broken-toe-saffron-extract.html
June 7th 2012 http://cody-the-clydsdale.blogspot.com/2012/06/saffron-extract-satiereal-appetite.html
June 6th http://cody-the-clydsdale.blogspot.com/2012/06/weight-triathlon-diet-and-change-of.html
Last month I'd said that I'd start writing on my blog about my struggles with food. At first when I decided to write openly about my weight and food issues I felt great. I felt like I was getting years of junk off my shoulders , and the possibility of helping others who struggle with their weight like I do was even better. But I've decided I'm not going to post on my blog that I struggle with an eating disorder very often anymore. My skin just isn't thick enough. Many of the comments I received were well meaning, but they hurt my feelings.
One well meaning fellow told me when I succumb to my over eating I am sinning against God, that I was an adulterer, and an idolater. He said if I continued to fall off the wagon and overeat then my sin was the same as a homosexual who succumbed to his desires, and that if I continued to overeat I should question if I had truly accepted Christ into my heart. Ultimately I agree with what he said about sin, but the delivery was totally unacceptable. As a more mature christian he should have attempted to lead by the biblical model, like Jesus did, by teaching with love in his heart. I believe a much better approach would have been to say my overeating is a sin, Jesus loves sinners, and that there's healing through Jesus. At that point he could have gently and kinly explained how that was possible through Jesus Christ. But I feel instead he was trying to make me feel bad enough about myself and my sin that I may be led to turn to Christ out of guilt or fear. But for me the opposite is true. I love Jesus so much that my love for Him motivates me to repent of my sins.
This well meaning fellow also advised me that there is no such thing as addictions, the struggles I'm faced with are caused by my heart being filled with sin. So in that case I'll attempt not to use the phrase addiction anymore, I'll call it what it always has been, an eating disorder.
From now on I'll be more than happy to help anyone who struggles with their weight, or their relationship with food. Simply email me and I'll jump to offer all the assistance I can muster, but I wont be writing about my eating disorder very often on my blog anymore, it's not worth the heart ache.
Thanks to me gaining 20 pounds earlier this year I'm not gaining speed from my training as quickly as I had the last time I was training for sprint distance triathlons. And thanks to me dieting to drop the the extra weight I'd packed on I'm not recovering as quickly as I normally do. My legs are constantly tight, sore, and I feel fatigued. I'd still be healing quickly enough to be responding well from my training if I was dieting moderately, but I'm attempting to drop 3 pounds a week. That means cutting out 1,500 calories a day from my diet. I've been miserable with hunger every second of the day since dropping to this low of calories, so I ordered some Saffron Extract Satiereal. I heard about Saffron Extract Satiereal on the Dr Ozz show, it's a hunger suppressant that has no stimulants in it. I know that it's stupid to use hunger suppressants, especially while training as hard as I am now. I've never used any pills like this before, I just want to get back down to my dream weight of 179. After being attacked from my posts on my eating disorder, and because of the suddenness and severity of the crappy feelings that was a result of them, I just want a quick victory to lift my spirits. My desires to feel happier and me justifying my actions doesn't mean it's ok, I know it's a bad decision, but it's my consequences to suffer. I'm currently weighing in at 189, I have 10 pounds to lose. With the use of the Saffron Extract Satiereal pills 10 pounds of weight loss should take me 24 days. I've always been honest here on my blog. I'd prefer this not to become a debate and I'd prefer to not end up reading some more well meaning but ultimately hurtful comments. If you have any feeling on this matter, kindly keep them to yourselves, I don't think I can handle anymore "loving guidance" for awhile.
June 24th 2012http://cody-the-clydsdale.blogspot.com/2012/06/running-on-broken-toe-saffron-extract.html
June 7th 2012 http://cody-the-clydsdale.blogspot.com/2012/06/saffron-extract-satiereal-appetite.html
June 6th http://cody-the-clydsdale.blogspot.com/2012/06/weight-triathlon-diet-and-change-of.html
Last month I'd said that I'd start writing on my blog about my struggles with food. At first when I decided to write openly about my weight and food issues I felt great. I felt like I was getting years of junk off my shoulders , and the possibility of helping others who struggle with their weight like I do was even better. But I've decided I'm not going to post on my blog that I struggle with an eating disorder very often anymore. My skin just isn't thick enough. Many of the comments I received were well meaning, but they hurt my feelings.
One well meaning fellow told me when I succumb to my over eating I am sinning against God, that I was an adulterer, and an idolater. He said if I continued to fall off the wagon and overeat then my sin was the same as a homosexual who succumbed to his desires, and that if I continued to overeat I should question if I had truly accepted Christ into my heart. Ultimately I agree with what he said about sin, but the delivery was totally unacceptable. As a more mature christian he should have attempted to lead by the biblical model, like Jesus did, by teaching with love in his heart. I believe a much better approach would have been to say my overeating is a sin, Jesus loves sinners, and that there's healing through Jesus. At that point he could have gently and kinly explained how that was possible through Jesus Christ. But I feel instead he was trying to make me feel bad enough about myself and my sin that I may be led to turn to Christ out of guilt or fear. But for me the opposite is true. I love Jesus so much that my love for Him motivates me to repent of my sins.
This well meaning fellow also advised me that there is no such thing as addictions, the struggles I'm faced with are caused by my heart being filled with sin. So in that case I'll attempt not to use the phrase addiction anymore, I'll call it what it always has been, an eating disorder.
From now on I'll be more than happy to help anyone who struggles with their weight, or their relationship with food. Simply email me and I'll jump to offer all the assistance I can muster, but I wont be writing about my eating disorder very often on my blog anymore, it's not worth the heart ache.
Thanks to me gaining 20 pounds earlier this year I'm not gaining speed from my training as quickly as I had the last time I was training for sprint distance triathlons. And thanks to me dieting to drop the the extra weight I'd packed on I'm not recovering as quickly as I normally do. My legs are constantly tight, sore, and I feel fatigued. I'd still be healing quickly enough to be responding well from my training if I was dieting moderately, but I'm attempting to drop 3 pounds a week. That means cutting out 1,500 calories a day from my diet. I've been miserable with hunger every second of the day since dropping to this low of calories, so I ordered some Saffron Extract Satiereal. I heard about Saffron Extract Satiereal on the Dr Ozz show, it's a hunger suppressant that has no stimulants in it. I know that it's stupid to use hunger suppressants, especially while training as hard as I am now. I've never used any pills like this before, I just want to get back down to my dream weight of 179. After being attacked from my posts on my eating disorder, and because of the suddenness and severity of the crappy feelings that was a result of them, I just want a quick victory to lift my spirits. My desires to feel happier and me justifying my actions doesn't mean it's ok, I know it's a bad decision, but it's my consequences to suffer. I'm currently weighing in at 189, I have 10 pounds to lose. With the use of the Saffron Extract Satiereal pills 10 pounds of weight loss should take me 24 days. I've always been honest here on my blog. I'd prefer this not to become a debate and I'd prefer to not end up reading some more well meaning but ultimately hurtful comments. If you have any feeling on this matter, kindly keep them to yourselves, I don't think I can handle anymore "loving guidance" for awhile.
June 05, 2012
tired triathlon legs
Today my legs were really tired! No matter how long I attempted to warm up I couldn't get my legs to loosen up or feel ready for today's speed work. After more than 25 minutes of warming up and I decided to start my workout regardless of how I felt. I ran 8X300 meters with 100 meters of active recovery. Even though my legs were still sore and tight from Saturdays 66 mile bike and yesterday's cycling speed work I ended up having a fantastic workout! All 8 of the sets I ran were within 4 seconds of each other.
Since my legs were still so sore I decided to try and speed up my recovery by soaking in an ice bath after my workout. That usually works miracles.
Since my legs were still so sore I decided to try and speed up my recovery by soaking in an ice bath after my workout. That usually works miracles.
May 29, 2012
high intensity short course training and overtraining?
Since I switched from Iron distance to short course triathlon training 4 weeks ago my legs have been constantly sore. The day before yesterday I got sick. I may be overtraining, not recovering enough in between workouts. My body just isn't used to the 180 degree switch from long course to high intensity lower duration training.
I've decided I'll continue doing the sprint distance training plan I'm currently on for another 14 days then reassess how I feel. At that time if I still feel like the training plan is too much for my body I'll switch to an easier one. Hopefully in the next 2 weeks my body will adapt to all this awesome speed work.
Even if I have to lower the intensity level, everything will be fine. I'm best at sprint distance racing, my body responds really well to sprint distance training, and there's not much I enjoy more than sprint course training. Even if my body cant handle this much speed work right now, it'll be up to or beyond this level later this year.
I've decided I'll continue doing the sprint distance training plan I'm currently on for another 14 days then reassess how I feel. At that time if I still feel like the training plan is too much for my body I'll switch to an easier one. Hopefully in the next 2 weeks my body will adapt to all this awesome speed work.
Even if I have to lower the intensity level, everything will be fine. I'm best at sprint distance racing, my body responds really well to sprint distance training, and there's not much I enjoy more than sprint course training. Even if my body cant handle this much speed work right now, it'll be up to or beyond this level later this year.
May 28, 2012
IRONMAN SWIMWEAR & WETSUIT POLICY
After I got hypothermia at my last Ironman swim I looked into the policy of using neoprene socks. The Ironman website said they are legal if the water temperature is colder than 65 degrees. Turns out I could have used a neoprene skull cap & socks on the swim! I got this article from their web site:
What are the current legal swimwear/speedsuits?
Effective September 1, 2010, all swimwear/speedsuits at Ironman and Ironman 70.3 events MUST be comprised of 100% textile material such as nylon or lycra and may not include rubberized material such as polyurethane or neoprene. Swimwear/speedsuits may NOT cover the neck or extend past the shoulders or knees. Swimwear/speedsuits may contain a zipper. A race kit or trisuit may be worn underneath swimwear/speedsuits.
What is your new rule regarding swimwear/speedsuits?
Effective September 1, 2010, the following guidelines will apply to swimwear/speedsuits in non-wetsuit swims:
Swimwear/speedsuits MUST be comprised of 100% textile material such as nylon or lycra and may not include rubberized material such as polyurethane or neoprene.
Swimwear/speedsuits may NOT cover the neck or extend past the shoulders or knees.
Swimwear/speedsuits may contain a zipper.
A race kit or trisuit may be worn underneath swimwear/speedsuits.What swimwear/speed suits are allowed after September 1, 2010?The following swimwear has been approved by Ironman to date. (This list is NOT all-inclusive. If your suit is NOT on this list and you do NOT know whether your suit is 100% textile material, please contact the manufacturer.) *Please continue to check back for updates
De Soto
Micro Tri Short – Femme
Liftfoil Speed Trisuit (non-rubberized)
Forza ITU Trisuit
78 Degree Swim Top
Forza Tri Short
Forza Tri Short Low Rise
Forza Riviera Tri Short
Carrera Tri Short
Carrera Tri Short Low Rise
Profile Design
Mako TXT
Skinfit
Speedsuit II
Plasma
TYR
Torque Pro
Torque Elite
Tracer C Series
Tracer B series
Tracer Light
Fusion2
Aquashift
Aquapel
Xterra Wetsuits
Velocity-M
Velocity-Y
Zoot
CompressRx SpeedsuitRocket Science Sports
FU Racer
Rocket Racer
Elite Racer
RJ RacerZerod
oSuit
iSuit
uSuitBlueseventy
PZ3-TXKiwami
The Amphibian
The Konami
The Trinergy
Oomphsports
Oomph!
Men's Classic SpeedsuitOomph!
Men's KONA LE SpeedsuitOomph!
Unisex 'ProPel" SkinsuitSLS Tri
SLS3 FXC Fobic Speedsuit
WETSUIT POLICY
What is the current wetsuit rule?
Effective September 1, 2010, at all Ironman and Ironman 70.3 events the following changes to our current wetsuit rule will apply:
Wetsuits cannot measure more than 5 millimeters thick. A standard variance will be allowed to account for seams and jersey material (non-buoyant).
Wetsuits are permitted if the water temperature is up to (and including) 76.1 degrees Fahrenheit (24.5 degrees Celsius) or colder.
Wetsuits will be prohibited in water temperatures greater than 83.8 degrees Fahrenheit (28.8 degrees Celsius).
Athletes who choose to wear a wetsuit in water temperatures between 76.1 degrees Fahrenheit (24.5 degrees Celsius) and 83.8 degrees Fahrenheit (28.8 degrees Celsius)will not be eligible for awards, including World Championship slots.
Full wetsuits are permitted (arms and legs covered).
NOTE: Rohto Ironman 70.3 Hawaii is a non-wetsuit race.
Which wetsuits will be prohibited after Sept. 1, 2010?
The following wetsuit has been prohibited by Ironman:
De Soto Water Rover wetsuit is PROHIBITED
*Please continue to check back for updates
How will your new wetsuit rule be enforced?
Race Officials will monitor the transition area and swim venue on race morning. Athletes caught using a wetsuit on the list of prohibited wetsuits will be DQd.
Can Age Group athletes wear a wetsuit that is on the prohibited list, even if they are not pursuing awards or entry slots for the Ford Ironman World Championship/Foster Grant Ironman World Championship 70.3?
No. Athletes are never permitted to wear a wetsuit on the list of prohibited wetsuits. However, athletes can chose to wear a legal wetsuit in water temperatures between 24.5 degrees Celsius/76.1 degrees Fahrenheit and 28.8 degrees Celsius/ 83.8 degrees Fahrenheit, with the understanding that they will not be eligible for awards and/or World Championship slots.
Are neoprene swim socks illegal?
Neoprene socks are allowed ONLY when the water temperature is 18.8 degrees Celcius/65 degrees Fahrenheit or colder
Originally from: http://ironman.com/faq/rulesfaq#ixzz1eohfLCAC
What are the current legal swimwear/speedsuits?
Effective September 1, 2010, all swimwear/speedsuits at Ironman and Ironman 70.3 events MUST be comprised of 100% textile material such as nylon or lycra and may not include rubberized material such as polyurethane or neoprene. Swimwear/speedsuits may NOT cover the neck or extend past the shoulders or knees. Swimwear/speedsuits may contain a zipper. A race kit or trisuit may be worn underneath swimwear/speedsuits.
What is your new rule regarding swimwear/speedsuits?
Effective September 1, 2010, the following guidelines will apply to swimwear/speedsuits in non-wetsuit swims:
Swimwear/speedsuits MUST be comprised of 100% textile material such as nylon or lycra and may not include rubberized material such as polyurethane or neoprene.
Swimwear/speedsuits may NOT cover the neck or extend past the shoulders or knees.
Swimwear/speedsuits may contain a zipper.
A race kit or trisuit may be worn underneath swimwear/speedsuits.What swimwear/speed suits are allowed after September 1, 2010?The following swimwear has been approved by Ironman to date. (This list is NOT all-inclusive. If your suit is NOT on this list and you do NOT know whether your suit is 100% textile material, please contact the manufacturer.) *Please continue to check back for updates
De Soto
Micro Tri Short – Femme
Liftfoil Speed Trisuit (non-rubberized)
Forza ITU Trisuit
78 Degree Swim Top
Forza Tri Short
Forza Tri Short Low Rise
Forza Riviera Tri Short
Carrera Tri Short
Carrera Tri Short Low Rise
Profile Design
Mako TXT
Skinfit
Speedsuit II
Plasma
TYR
Torque Pro
Torque Elite
Tracer C Series
Tracer B series
Tracer Light
Fusion2
Aquashift
Aquapel
Xterra Wetsuits
Velocity-M
Velocity-Y
Zoot
CompressRx SpeedsuitRocket Science Sports
FU Racer
Rocket Racer
Elite Racer
RJ RacerZerod
oSuit
iSuit
uSuitBlueseventy
PZ3-TXKiwami
The Amphibian
The Konami
The Trinergy
Oomphsports
Oomph!
Men's Classic SpeedsuitOomph!
Men's KONA LE SpeedsuitOomph!
Unisex 'ProPel" SkinsuitSLS Tri
SLS3 FXC Fobic Speedsuit
WETSUIT POLICY
What is the current wetsuit rule?
Effective September 1, 2010, at all Ironman and Ironman 70.3 events the following changes to our current wetsuit rule will apply:
Wetsuits cannot measure more than 5 millimeters thick. A standard variance will be allowed to account for seams and jersey material (non-buoyant).
Wetsuits are permitted if the water temperature is up to (and including) 76.1 degrees Fahrenheit (24.5 degrees Celsius) or colder.
Wetsuits will be prohibited in water temperatures greater than 83.8 degrees Fahrenheit (28.8 degrees Celsius).
Athletes who choose to wear a wetsuit in water temperatures between 76.1 degrees Fahrenheit (24.5 degrees Celsius) and 83.8 degrees Fahrenheit (28.8 degrees Celsius)will not be eligible for awards, including World Championship slots.
Full wetsuits are permitted (arms and legs covered).
NOTE: Rohto Ironman 70.3 Hawaii is a non-wetsuit race.
Which wetsuits will be prohibited after Sept. 1, 2010?
The following wetsuit has been prohibited by Ironman:
De Soto Water Rover wetsuit is PROHIBITED
*Please continue to check back for updates
How will your new wetsuit rule be enforced?
Race Officials will monitor the transition area and swim venue on race morning. Athletes caught using a wetsuit on the list of prohibited wetsuits will be DQd.
Can Age Group athletes wear a wetsuit that is on the prohibited list, even if they are not pursuing awards or entry slots for the Ford Ironman World Championship/Foster Grant Ironman World Championship 70.3?
No. Athletes are never permitted to wear a wetsuit on the list of prohibited wetsuits. However, athletes can chose to wear a legal wetsuit in water temperatures between 24.5 degrees Celsius/76.1 degrees Fahrenheit and 28.8 degrees Celsius/ 83.8 degrees Fahrenheit, with the understanding that they will not be eligible for awards and/or World Championship slots.
Are neoprene swim socks illegal?
Neoprene socks are allowed ONLY when the water temperature is 18.8 degrees Celcius/65 degrees Fahrenheit or colder
Originally from: http://ironman.com/faq/rulesfaq#ixzz1eohfLCAC
May 26, 2012
running with the neighborhood cycling team
I spent most of the run helping get rocks out of their shoes, open water bottles, pick up bikes that the wind blew over, etc. Even though I'm not able to run as much with them with me, I wouldn't trade this for the world. We're having a great time. If they continue training consistently with me I'll take all of them to the Las Alamos kids triathlon.
May 24, 2012
my run training partners and the Los Alamos kids triathlon
Today I ran to the NMCD academy track for a quick zone 1 run. I took my daughter and 4 neighborhood kids with me on their bikes, ages are 6, 6, 6, 8, & 9. They've been riding their bikes with me each time I've ran for the last week and a half. Already I've seen a huge increase in their endurance. The 8 and 9 year old rode 4.2 miles, the three 6 year old girls each rode 2 miles. Taking them with me on my runs has made my run days a ton of fun!
I told them if they continue to train with me the entire summer I'd take them to compete in the Los Alamos kids triathlon on Aug 19th. The divisions each are as follows:
Pee-Wees: Ages 3 - 4
1/4 Mile Bike / 100 Yard Run / 25 Yard Swim
Pee-Wees: Ages 5 - 61/4 Mile Bike / 100 Yard Run / 25 Yard Swim
Juniors: Ages 7 - 8
1/2 Mile Bike / 1/4 Mile Run / 50 Yard Swim
Juniors 9 - 10
1 Mile Bike / 1/2 Mile Run / 50 Yard Swim
The link to the Los Alamos triathlon is:
http://www.losalamosnm.us/rec/Programs/Pages/LosAlamosKidsTriathlon.aspxhttp://www.losalamosnm.us/rec/Programs/Pages/LosAlamosKidsTriathlon.aspx
I told them if they continue to train with me the entire summer I'd take them to compete in the Los Alamos kids triathlon on Aug 19th. The divisions each are as follows:
Pee-Wees: Ages 3 - 4
1/4 Mile Bike / 100 Yard Run / 25 Yard Swim
Pee-Wees: Ages 5 - 61/4 Mile Bike / 100 Yard Run / 25 Yard Swim
Juniors: Ages 7 - 8
1/2 Mile Bike / 1/4 Mile Run / 50 Yard Swim
Juniors 9 - 10
1 Mile Bike / 1/2 Mile Run / 50 Yard Swim
The link to the Los Alamos triathlon is:
http://www.losalamosnm.us/rec/Programs/Pages/LosAlamosKidsTriathlon.aspxhttp://www.losalamosnm.us/rec/Programs/Pages/LosAlamosKidsTriathlon.aspx
May 23, 2012
Cody's 1st ride w/out training wheels
May 21, 2012
short course training
Due to the lack of time to train I've given up on all 2012 Ironman aspirations and started training exclusively for short course triathlons. Year after after my triathlon goals have always been Iron or 70.3 distances.
My body has always seemed to excel at the shorter more intense races. Thus far I've loved every minute of sprint training! There's not many things more fun than going out for a bike ride or run filled with sprints at %100 efforts with equal active recovery time! A short course workout that pushes my body to the limits only takes 45 minutes for running and 90 minutes on the bike. Compare that to the 6 hour bike rides and 3 hour long runs it takes to get the training needed for long course triathlons, I think I've made a great decision.
I'd only trained for short course triathlons once for a 4 month period back in 2010. That was my most successful triathlon season. In that 4 month stretch I finished in the top 10 overall 6 of the 9 multisport races I competed in, 2 of those I finished in 3rd place overall!
If I enjoy the racing half as much as I've been enjoying the training it'll be a fantastic year! I'm really excited about this seasons racing. My current training plan is a twelve week training plan ending with a peak performance at the Dam It Man triathlon in late July at Elephant Butte Lake New Mexico.
My body has always seemed to excel at the shorter more intense races. Thus far I've loved every minute of sprint training! There's not many things more fun than going out for a bike ride or run filled with sprints at %100 efforts with equal active recovery time! A short course workout that pushes my body to the limits only takes 45 minutes for running and 90 minutes on the bike. Compare that to the 6 hour bike rides and 3 hour long runs it takes to get the training needed for long course triathlons, I think I've made a great decision.
I'd only trained for short course triathlons once for a 4 month period back in 2010. That was my most successful triathlon season. In that 4 month stretch I finished in the top 10 overall 6 of the 9 multisport races I competed in, 2 of those I finished in 3rd place overall!
If I enjoy the racing half as much as I've been enjoying the training it'll be a fantastic year! I'm really excited about this seasons racing. My current training plan is a twelve week training plan ending with a peak performance at the Dam It Man triathlon in late July at Elephant Butte Lake New Mexico.
Two-a-Days
This post was the suggestion of a reader. If there is a topic you'd like to see discussed here please write to me. I'm always open to your ideas.
It’s common among advanced multisport athletes to do two workouts in a day. Some even do three-a-days. The demands of such a sport make multiple daily sessions a necessity for high-performance. Some of these two-a-day triathlon workouts may be “bricks,” workouts combining two or more sports such as bike-run, swim-bike or swim-bike-run sessions. In triathlon such workouts are done year round.
There are also some mono-sport athletes, such as runners and cyclists, who do two-a-days. But these are not nearly as common as in multisport. Should you as a cyclist, runner, or swimmer do two (or more) sessions in a single day? There is no easy answer for this question. There are only possible advantages and disadvantages. Here are some of them.
Advantages
The way you increase fitness is to gradually increase stress. Stress comes in the guise of workout duration, intensity and frequency. Increasing any of these while maintaining the others improves fitness. Duration and frequency taken together are called “volume” – how many hours or miles you do in a week. By doing two workouts in a day you have the opportunity to increase volume and thus fitness.
Double workouts also increase the possibility of greater intensity of training. And intensity is the key to success for high-performance athletes. How does intensity increase? Let’s take an example. You could do a single, two-hour workout in one day including intervals followed by a long, steady effort. This would produce a lot of fatigue and you would likely not produce your best-possible performance for either portion of the workout as a result. But if you divided this into two sessions, one in the morning and one in the afternoon, fatigue (and your perception of expected fatigue which may cause you to hold back somewhat) would be lessened and so performance could rise. The first session might be the intervals and the second the steady-state effort. By the afternoon workout your greater recovery could produce a higher power or pace output. So, more stress from increased intensity would mean more fitness even if volume didn’t increase.
Two-a-days also increase your fat burning helping to reduce excess body weight. Following a workout, especially an intense one, your body continues to burn fat during recovery. The harder the workout, the longer this fat burning continues. By doing two workouts in a day you get this fat-burning benefit twice. It may not last any longer in total for the day than had you done only one long session, but causing it to occur twice in a day may have some fat-burning benefits although I’ve not seen any research to support this. This is based strictly on experience.
Disadvantages
Of course, as with everything in life, there are disadvantages to working out twice in a single day. And they are potentially more deleterious than the benefits.
Increased stress means increased fatigue. Some athletes seem to handle that very nicely and bounce back quickly. Others, especially novices and seniors, recover more slowly. So several double days could easily lower the quality of your training.
And more stress also raises the specter of overtraining from trying to do too much in too short a period of time. Raising the workload significantly by doing two-a-days could cause an athlete to become overtrained in just three to six weeks depending on how well he or she copes with stress.
For many runners the risk of injury rises quite quickly as the frequency of training increases. I have coached many runners over the years who have what I call “glass legs.” It doesn’t take much stress to damage them which could leave such an athlete hobbled for days if not weeks. So for the runner, two-a-day workouts are very risky. What some do to avoid this problem while reaping some of the double-daily benefits, especially the fat burning, is to ride a bike as the second session of the day. There is even some research showing that riding a bike improves running performance.
While cycling isn’t an impact sport like running, increased risk of injury can still come with riding twice a day. For the cyclist the knees are typically where overuse injury is mostly likely to occur. This may be related to mediocre pedaling skills, unusual biomechanics, too much climbing in too high of a gear, or, most commonly, a poor bike setup.
Guidelines
So if you’re a mono-sport athlete and decide to start doing two-a-days, how should you train to minimize the downsides while reaping the benefits? Here are some basic guidelines.
+ Only do twice-daily workouts if you are an advanced athlete, meaning, primarily, that you have been at the sport for two or three years.
+ For runners and cyclists the best time to start doing two-a-days is in the base period. Keep the intensity low with the focus only on volume at first.
+ Allow your body to adapt gradually over several weeks. Start by doing only one day in a week with two workouts. If your body handles that alright then eventually bump it up to two. Do a couple of weeks like this before going to two double days. I’d recommend doing no more than three such double-dailies a week in your first season of trying this. Keep the risk low as you learn how your body responds.
+ At first use your easiest training days for two workouts. If you handle that alright then begin to carefully experiment with a more intense session followed by an easy session the same day.
+ Provide adequate time for recovery between the two daily sessions. There should be at least one meal in the recovery period. Two are better. This could be a workout before breakfast and a second session before supper with a lunch in between.
+ Allow for variety in these workouts. Don’t always do the same sessions each time you do two-a-days.
It’s common among advanced multisport athletes to do two workouts in a day. Some even do three-a-days. The demands of such a sport make multiple daily sessions a necessity for high-performance. Some of these two-a-day triathlon workouts may be “bricks,” workouts combining two or more sports such as bike-run, swim-bike or swim-bike-run sessions. In triathlon such workouts are done year round.
There are also some mono-sport athletes, such as runners and cyclists, who do two-a-days. But these are not nearly as common as in multisport. Should you as a cyclist, runner, or swimmer do two (or more) sessions in a single day? There is no easy answer for this question. There are only possible advantages and disadvantages. Here are some of them.
Advantages
The way you increase fitness is to gradually increase stress. Stress comes in the guise of workout duration, intensity and frequency. Increasing any of these while maintaining the others improves fitness. Duration and frequency taken together are called “volume” – how many hours or miles you do in a week. By doing two workouts in a day you have the opportunity to increase volume and thus fitness.
Double workouts also increase the possibility of greater intensity of training. And intensity is the key to success for high-performance athletes. How does intensity increase? Let’s take an example. You could do a single, two-hour workout in one day including intervals followed by a long, steady effort. This would produce a lot of fatigue and you would likely not produce your best-possible performance for either portion of the workout as a result. But if you divided this into two sessions, one in the morning and one in the afternoon, fatigue (and your perception of expected fatigue which may cause you to hold back somewhat) would be lessened and so performance could rise. The first session might be the intervals and the second the steady-state effort. By the afternoon workout your greater recovery could produce a higher power or pace output. So, more stress from increased intensity would mean more fitness even if volume didn’t increase.
Two-a-days also increase your fat burning helping to reduce excess body weight. Following a workout, especially an intense one, your body continues to burn fat during recovery. The harder the workout, the longer this fat burning continues. By doing two workouts in a day you get this fat-burning benefit twice. It may not last any longer in total for the day than had you done only one long session, but causing it to occur twice in a day may have some fat-burning benefits although I’ve not seen any research to support this. This is based strictly on experience.
Disadvantages
Of course, as with everything in life, there are disadvantages to working out twice in a single day. And they are potentially more deleterious than the benefits.
Increased stress means increased fatigue. Some athletes seem to handle that very nicely and bounce back quickly. Others, especially novices and seniors, recover more slowly. So several double days could easily lower the quality of your training.
And more stress also raises the specter of overtraining from trying to do too much in too short a period of time. Raising the workload significantly by doing two-a-days could cause an athlete to become overtrained in just three to six weeks depending on how well he or she copes with stress.
For many runners the risk of injury rises quite quickly as the frequency of training increases. I have coached many runners over the years who have what I call “glass legs.” It doesn’t take much stress to damage them which could leave such an athlete hobbled for days if not weeks. So for the runner, two-a-day workouts are very risky. What some do to avoid this problem while reaping some of the double-daily benefits, especially the fat burning, is to ride a bike as the second session of the day. There is even some research showing that riding a bike improves running performance.
While cycling isn’t an impact sport like running, increased risk of injury can still come with riding twice a day. For the cyclist the knees are typically where overuse injury is mostly likely to occur. This may be related to mediocre pedaling skills, unusual biomechanics, too much climbing in too high of a gear, or, most commonly, a poor bike setup.
Guidelines
So if you’re a mono-sport athlete and decide to start doing two-a-days, how should you train to minimize the downsides while reaping the benefits? Here are some basic guidelines.
+ Only do twice-daily workouts if you are an advanced athlete, meaning, primarily, that you have been at the sport for two or three years.
+ For runners and cyclists the best time to start doing two-a-days is in the base period. Keep the intensity low with the focus only on volume at first.
+ Allow your body to adapt gradually over several weeks. Start by doing only one day in a week with two workouts. If your body handles that alright then eventually bump it up to two. Do a couple of weeks like this before going to two double days. I’d recommend doing no more than three such double-dailies a week in your first season of trying this. Keep the risk low as you learn how your body responds.
+ At first use your easiest training days for two workouts. If you handle that alright then begin to carefully experiment with a more intense session followed by an easy session the same day.
+ Provide adequate time for recovery between the two daily sessions. There should be at least one meal in the recovery period. Two are better. This could be a workout before breakfast and a second session before supper with a lunch in between.
+ Allow for variety in these workouts. Don’t always do the same sessions each time you do two-a-days.
May 17, 2012
vacation over, tri-zombie returns
I just returned from a 10 day vacation. In almost 17 years of working at the prison this was the best vacation I've ever had. I raced in the Dog House sprint triathlon, got to visit my favorite cousins in Lubbock TX, but best of all was that I got to be at home with my wife at night, tuck my 3 kids into bed, take them to school, go to their soccer practices, and go to church with my wife and kids on Wednesday nights; all the things I've been missing from working at nights.
While on vacation I became used to sleeping at nights- having a normal persons schedule. Last night was my 2nd night back to work, I feel like a zombie, I'm probably acting like one too. I'm no longer used to sleeping during the day, it usually takes a couple weeks to acclimate to working the graveyard shift again. Until then I'll be chronically fatigued and struggling to find the energy to bike and run. Today I'm scheduled for some sprint work at the track and a strength training workout. It's a toss up as to weather I'll do it.... Dang I'm tired.
I keep reminding myself, just 37 more months until I'll retire from the prison, my wife will have graduated from nursing school, and I can finally go back to working a regular shift and feel like a normally functioning human being again.
While on vacation I became used to sleeping at nights- having a normal persons schedule. Last night was my 2nd night back to work, I feel like a zombie, I'm probably acting like one too. I'm no longer used to sleeping during the day, it usually takes a couple weeks to acclimate to working the graveyard shift again. Until then I'll be chronically fatigued and struggling to find the energy to bike and run. Today I'm scheduled for some sprint work at the track and a strength training workout. It's a toss up as to weather I'll do it.... Dang I'm tired.
I keep reminding myself, just 37 more months until I'll retire from the prison, my wife will have graduated from nursing school, and I can finally go back to working a regular shift and feel like a normally functioning human being again.
May 14, 2012
Ride solo to build aerobic threshold
My notion of a base ride is a long, steady workout with heart rate mostly in zone 2. This is roughly a well-conditioned athlete’s aerobic threshold. Riding two or more hours at this effort challenges the body to make some improvements. One is to become better at using fat for fuel while sparing muscle glycogen stores. The longer your races are, the more important this shift is. The other critical shift has to do with increasing the capillary bed in the working muscles. The more capillaries you have the easier it is to get fuel and oxygen to the muscle. There are other benefits also, but for now we’ll focus on these.
The problem with this base workout is that it seems too easy at first so the athlete is tempted to abandon the 2 zone and start riding variably paced with hard and easy efforts – fartlek intervals, essentially. And by so doing reduces the aerobic benefits of the day’s workout.
The aerobic threshold ride is sort of like Chinese water torture. What at first seems easily manageable eventually becomes challenging. One has to have the patience to hang in there to see what I mean. (This is one of the numerous reasons why I so often say that patience is necessary to be a good endurance athlete.) Ride for two, three, four hours at this effort and you soon learn what the aerobic system is all about.
Doing such a workout with a group presents problems, however. The greatest is that not everyone’s heart rate 2 zone produces the same power or speed. The highly fit, usually young riders are talking easily while riding in zone 2 – as they should be. The slower, usually older riders who try to keep up are often well out of zone 2 but determined to hang on. While this workout is best done alone, if in a group the best option is for the group to split up into smaller groups of like ability.
The problem with this base workout is that it seems too easy at first so the athlete is tempted to abandon the 2 zone and start riding variably paced with hard and easy efforts – fartlek intervals, essentially. And by so doing reduces the aerobic benefits of the day’s workout.
The aerobic threshold ride is sort of like Chinese water torture. What at first seems easily manageable eventually becomes challenging. One has to have the patience to hang in there to see what I mean. (This is one of the numerous reasons why I so often say that patience is necessary to be a good endurance athlete.) Ride for two, three, four hours at this effort and you soon learn what the aerobic system is all about.
Doing such a workout with a group presents problems, however. The greatest is that not everyone’s heart rate 2 zone produces the same power or speed. The highly fit, usually young riders are talking easily while riding in zone 2 – as they should be. The slower, usually older riders who try to keep up are often well out of zone 2 but determined to hang on. While this workout is best done alone, if in a group the best option is for the group to split up into smaller groups of like ability.
May 12, 2012
The 2012 Dog House sprint triathlon race report
Today I competed in the Dog House sprint triathlon in Buffalo Springs Lake outside of Lubbock Texas. In 2010 I had one of my best races of all time at this race and finished in an hours twenty two minutes and in 2011 I finished in 1:23:13. This year they increased the distance of the swim, it was some where around 575 meters. I finished the swim in 9:22 and 19th overall.
I've been racing with a new aero helmet and I had serious problems getting it on in transition. I lost a good 9 seconds trying to get that dang thing on. I'm usually great in transition, but today I had a 79 second 1st transition. Very slow. My transition was 16th overall.
The bike was 17.6 miles and it was WINDY! I've been struggling to find the time to get in much cycling this year. The times I've been able to ride has been predominantly on the indoors rollers which isn't great for building short course speed. I finished the bike 54:18, maintaining a 19.4 mph average and finished with the 8th fastest bike ride of day.
T-2 was much better for me than T-1 with a 46.4 second transition 2 which was the 4th fastest transition 2 of the day.
I felt good on the run considering I've been struggling with a pulled quad muscle for the last few weeks. I finished the 3.1 mile run in 23:46 keeping a 7:40 pace. There was some confusion about where the turn around was. 2 athletes in front of me and 3 who were close behind me turned around about 25-30 meters early. I'm not sure why, but the volunteers didn't try and get the athletes to stop and come back. The time they got ahead of me by turning around early I wasn't able to make up. The RD's should have had a better marked course and more volunteers to prevent that from happening. A timing mat at the turn around would have provided the info of which athletes cut the course and who ran the distances they were supposed to. Oh well, such is life.
I finished 10th on the run.
My total time was 1:39:34, 8th place overall, and 2nd place in my age group.
I now have 5 races and 45 points for the SW challenge series 35-39 age group.
My next race will be the Tri Raider sprint triathlon in 5 weeks right here in Lubbock Texas.
I've been racing with a new aero helmet and I had serious problems getting it on in transition. I lost a good 9 seconds trying to get that dang thing on. I'm usually great in transition, but today I had a 79 second 1st transition. Very slow. My transition was 16th overall.
The bike was 17.6 miles and it was WINDY! I've been struggling to find the time to get in much cycling this year. The times I've been able to ride has been predominantly on the indoors rollers which isn't great for building short course speed. I finished the bike 54:18, maintaining a 19.4 mph average and finished with the 8th fastest bike ride of day.
T-2 was much better for me than T-1 with a 46.4 second transition 2 which was the 4th fastest transition 2 of the day.
I felt good on the run considering I've been struggling with a pulled quad muscle for the last few weeks. I finished the 3.1 mile run in 23:46 keeping a 7:40 pace. There was some confusion about where the turn around was. 2 athletes in front of me and 3 who were close behind me turned around about 25-30 meters early. I'm not sure why, but the volunteers didn't try and get the athletes to stop and come back. The time they got ahead of me by turning around early I wasn't able to make up. The RD's should have had a better marked course and more volunteers to prevent that from happening. A timing mat at the turn around would have provided the info of which athletes cut the course and who ran the distances they were supposed to. Oh well, such is life.
I finished 10th on the run.
My total time was 1:39:34, 8th place overall, and 2nd place in my age group.
I now have 5 races and 45 points for the SW challenge series 35-39 age group.
My next race will be the Tri Raider sprint triathlon in 5 weeks right here in Lubbock Texas.
May 08, 2012
change of race plans
Thanks to my wife who has been willing to make some adjustments to her schedule I've been able to get in all the training I need for my Iron distance triathlon. Unfortunately I've had no time for anything other than Iron training. To be able to fit in all my training on Tuesdays, Thursdays, and Saturday's I only get 3 hours of sleep which I'm ok with. But in a few weeks my training will get so time consuming it'll start to infringe with the special one on one time I spend with my kids. I'm not ok with that at all. So starting today I'm no longer planning on training for the Redman Iron distance triathlon this September. Instead I'll be training for some late season sprint distance triathlons. On one hand I'm glad because I love training and racing for sprints and I hate training for Irons. But one of my life goals was to go sub 13 hours at an Iron. All my training thus far showed I was going to break 13 hours easily. Now that goal will have to wait. Since my wife will be entering nursing school this fall I wont have the opportunity to start training for another Iron until late 2015. Oh well, such is life.
My diet fell apart this Saturday and Sunday. My weight is now 197.4. It pisses me off that I struggle so badly with the eating aspect of triathlon. The mad scientist Pete Alfino (my former triathlon coach) told me training for sprint distance triathlons would help keep my metabolism higher than Iron training does and would help keep my weight down, so there's another great reason switching to sprint distance triathlons is a good thing.
Yesterday I attacked some hills on the bike. It felt great. I love hill workouts, lactate threshold intervals, & power intervals! Sprint training is going to be great fun! I'm looking forward to this!
My diet fell apart this Saturday and Sunday. My weight is now 197.4. It pisses me off that I struggle so badly with the eating aspect of triathlon. The mad scientist Pete Alfino (my former triathlon coach) told me training for sprint distance triathlons would help keep my metabolism higher than Iron training does and would help keep my weight down, so there's another great reason switching to sprint distance triathlons is a good thing.
Yesterday I attacked some hills on the bike. It felt great. I love hill workouts, lactate threshold intervals, & power intervals! Sprint training is going to be great fun! I'm looking forward to this!
May 07, 2012
Base phase of training and weight loss
During the Transition period after your last race season you probably gained some weight. That is expected. And it’s probably a good thing - depending on how much weight you gained. Trying to stay at your optimal race weight year round is not good for your health. It’s also not good for your psyche. Staying focused on maintaining race weight 12 months of the year, regardless of your training load, requires a monk-like lifestyle of continual sacrifice and near suffering.
So I hope you’ve enjoyed life a bit and gained some weight in the last few weeks. The Base period is the time to start trimming down any excess beyond your best training weight. Training weight is a bit heavier than race weight. Your training weight by the end of the Base period may be roughly three to five percent more than your race weight – the weight you will have on the day of your first A-priority race. The higher workload of the Build period should be enough to gradually bring your training weight down to your racing weight by race day.
The extra calories you are burning as you move into the Base period may be enough to help you accomplish this initial weight loss. If not then you need to become more aware of your eating habits and modify them appropriately. Keeping a food log is a proven way of doing this.
Athletes who have been through this weight-loss process before generally know what they need to do to shed the extra flab. What I have found works best with the athletes I’ve coached is to greatly reduce their intake of starch and sugar replacing these foods with non-starchy fruits and vegetables. Examples of starchy foods are pastries, cereal, bagels, bread, corn, rice and potatoes. Limit your intake of such foods to the first 30 minutes following your long aerobic endurance and higher-intensity muscular endurance workouts. This will compromise your recovery a bit, but it’s better to do that now than in the last few weeks before your A race when recovery is becoming increasingly important to race performance.
So I hope you’ve enjoyed life a bit and gained some weight in the last few weeks. The Base period is the time to start trimming down any excess beyond your best training weight. Training weight is a bit heavier than race weight. Your training weight by the end of the Base period may be roughly three to five percent more than your race weight – the weight you will have on the day of your first A-priority race. The higher workload of the Build period should be enough to gradually bring your training weight down to your racing weight by race day.
The extra calories you are burning as you move into the Base period may be enough to help you accomplish this initial weight loss. If not then you need to become more aware of your eating habits and modify them appropriately. Keeping a food log is a proven way of doing this.
Athletes who have been through this weight-loss process before generally know what they need to do to shed the extra flab. What I have found works best with the athletes I’ve coached is to greatly reduce their intake of starch and sugar replacing these foods with non-starchy fruits and vegetables. Examples of starchy foods are pastries, cereal, bagels, bread, corn, rice and potatoes. Limit your intake of such foods to the first 30 minutes following your long aerobic endurance and higher-intensity muscular endurance workouts. This will compromise your recovery a bit, but it’s better to do that now than in the last few weeks before your A race when recovery is becoming increasingly important to race performance.
May 01, 2012
USAT National Championship qualification and injury recovered
I received this email yesterday:
Congratulations Cody Hanson. You have qualified for the 2012 USA Triathlon Olympic Distance National Championship after finishing in the top 10 percent in your age group at the Spring Fling Triathlon.
The 2012 USA Triathlon Olympic Distance National Championship will be held in Burlington, Vermont, on August 18. Registration is currently open. This event is expected to sell out, so be sure to sign up soon.
The USA Triathlon Olympic Distance National Championship is the nation's premier Olympic-distance event with the top age group athletes from all 50 states forming one of the most prestigious fields in the sport. Athletes from each age group will qualify to represent Team USA at the 2013 International Triathlon Union World Championships in London, England.
For more information on the 2012 USA Triathlon Olympic Distance National Championship, please visit www.USATNationalEvents.org. Please note: athletes must be current USA Triathlon annual members through August 18, 2012, before registering. You may renew your membership at www.usatriathlon.org.
On Monday I ran 6.25 miles and had no problems from my pulled quad. Monday night my quad was starting to feel tight so I spent an hour on the rollers spinning and keeping my rpm's high. Spinning made the tight feeling in my thigh go away completely.
I ran 6 miles again today to see if I truly am healed up. It felt fine. As long as my leg continues to feel healthy I'll go ahead and attempt my long training days this weekend. On Friday I'm scheduled for a 3 hour bike, on Saturday I have a 90 minute run. I sure hope my leg holds up to the training, this year is my last attempt at going sub 13 hours at an Iron distance triathlon until after my wife graduates in late 2015.
On Friday and Saturday of last week I fell off the diet wagon yet again. An entire month of refraining from binge eating seems impossible, how the heck did I reach 14 months earlier this year? I dunno, but I know I keep screwing up and am gaining more and more weight. I've gained 20 pounds since early April. I'm only 5 pounds from being a Clydesdale again, and in all reality I'm only 1 binge away from being back up to 300. Man-o-man, the last 30 days has been rough.
Congratulations Cody Hanson. You have qualified for the 2012 USA Triathlon Olympic Distance National Championship after finishing in the top 10 percent in your age group at the Spring Fling Triathlon.
The 2012 USA Triathlon Olympic Distance National Championship will be held in Burlington, Vermont, on August 18. Registration is currently open. This event is expected to sell out, so be sure to sign up soon.
The USA Triathlon Olympic Distance National Championship is the nation's premier Olympic-distance event with the top age group athletes from all 50 states forming one of the most prestigious fields in the sport. Athletes from each age group will qualify to represent Team USA at the 2013 International Triathlon Union World Championships in London, England.
For more information on the 2012 USA Triathlon Olympic Distance National Championship, please visit www.USATNationalEvents.org. Please note: athletes must be current USA Triathlon annual members through August 18, 2012, before registering. You may renew your membership at www.usatriathlon.org.
On Monday I ran 6.25 miles and had no problems from my pulled quad. Monday night my quad was starting to feel tight so I spent an hour on the rollers spinning and keeping my rpm's high. Spinning made the tight feeling in my thigh go away completely.
I ran 6 miles again today to see if I truly am healed up. It felt fine. As long as my leg continues to feel healthy I'll go ahead and attempt my long training days this weekend. On Friday I'm scheduled for a 3 hour bike, on Saturday I have a 90 minute run. I sure hope my leg holds up to the training, this year is my last attempt at going sub 13 hours at an Iron distance triathlon until after my wife graduates in late 2015.
On Friday and Saturday of last week I fell off the diet wagon yet again. An entire month of refraining from binge eating seems impossible, how the heck did I reach 14 months earlier this year? I dunno, but I know I keep screwing up and am gaining more and more weight. I've gained 20 pounds since early April. I'm only 5 pounds from being a Clydesdale again, and in all reality I'm only 1 binge away from being back up to 300. Man-o-man, the last 30 days has been rough.
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