It's that time of the year, blogging obviously is starting to take a back seat. I can't say I'm a particularly good or passionate blogger, but I do try to update semi regularly.
Soooo, what's new?
Not much. Training has been going well, been incorporating interval sessions into both bike and running and it's paying dividends. I've been going pretty hard since January and I'm looking forward to the 'off season'!
Moving on.. to the Guelph Lake II Race Report!
I'm throwing out the standard race report template. I secretly harbour ill feelings towards it, because it's so redundant and narcissistic. I think I should probably entitle this one: "Things I thought were cool at GL II. "
Number 1: my wife accompanies me to every race I do. After 5 years, she's still batting 100%.
Number 2: Mark, Lori, Fred, Joanne and Joanne's nephew Jake from Prince George, B.C. actually took time out of their days to come down and watch the race. (cheers guys!)
Number 3: Trisport. From a race director's standpoint, I think this was probably a very stressful day. As usual, Trisport did exceptionally well. Think about this and ALL the headaches, pressure and stress it would entail: short notice venue change. ie: swim location is now at a different beach, race course, transition zone, parking etc.. etc.. now all must be changed. With the change, people are now arriving late. Start time is now moved up. This obviously has a trickle down effect that affects everything down the line. A man collapses and nearly dies at the finish line. Paramedics and fire are called in and apparently revive him, he's currently hospitalized and is going to be OK.
Number 4: In the women 50-54 category, Sheri Fraser smokes the course in 1:31, placing 22nd overall!
Number 5: The prancing and preening of my fellow tri nerds- gives me a chuckle everytime.
So. Even though this is my blog, sometimes it's not about me, myself or I. Which, coincidentally, are the 3 least important words in the English language.
Sunday, August 31, 2008
Monday, August 18, 2008
Race Pace
Boy have I learned alot this year, umm.. well I've read alot, how much of that actually sinks is another story! As we start to near the end of the season (only 2 races left!), I've already got an eye on next year and what sort of training protocols I'm going to adapt. I'm on the right track, but there will be some serious tweaking.
One of my major weaknesses (and/or strength, depending how you look at it), is that I have a tendency to focus to a little too hard. This can definitely yield results, but I'd rather open my eyes and mind to the possibility that are even better ways to maximize my training time. One of the strategies I'll be implementing next year is more time at 'race pace'. Training faster to race faster, pretty simple. I'll be coming back to the 'plan' at a future date, but I'm really jazzed about next year and this year isn't even done yet!
To give credit where credit is due. I've been picking one of my new training partners brains on exercise physiology, periodization etc.. Gary, recently came back to the sport of triathlon after a 2 year layoff, is very knowledgeable and freely shares his knowledge (it's no wonder I like hanging with him). He's not a coach (yet), but if I were to ever get one, he'd be on the short list.
Random swimming tips for the week:
- flexibility! Yes, I'm a big fan of proper stretching, as I truly believe it's one of things that helps keep me injury free. Swimmers are a flexible bunch and one of the main benefits is that it gives you range of motion to do proper technique. I'm not saying being flexible will give you proper technique, but if you have the range of motion, it's certainly a good starting point. This link has some good shoulder stretches:
http://www.nismat.org/traintip/swimmershld
- masters swimming. Ok that's half the battle, you signed up and are going to practice, the other half of the battle: use the coach. Everyday, ask the coach, "what's the ONE thing I need to concentrate on today?" Use the coach to master the technique, then and only then are you allowed to train fast.
- lastly. Always, always and I mean always... be concentrating on form. Once your form breaks down - you need a rest, otherwise you're only reinforcing bad form. It's easy to swim 'well' fast (although your form will break down very quick), it's much harder to swim 'well' slow. Once you can swim well at a slow pace (a pace you can continually maintain with no rest and no form breakdown) - you'll have the hardest part nailed. Going fast will be easy because now you'll have good form.
Points to ponder..
The week in review:
Mon: swim 2k easy
Tues: bike 75k. 5X10min at Olympic pace. Run 8k easy.
Wed: run 10k, spin 1 hour. (zone 2)
Thu: run 17k. 4X8min @ Oly pace. Swim 2.8k (400's)
Fri: easy 10k run. Spin 30min.
Sat: 3.6k OW swim. Bike 5 min easy, 10 min hard, quick transition run 2k hard (Oly pace) repeat 5 times. (good workout!)
Sun: run long. 22k.
This race pace stuff is fun. Must be the endorphins. :)
Cheers!
One of my major weaknesses (and/or strength, depending how you look at it), is that I have a tendency to focus to a little too hard. This can definitely yield results, but I'd rather open my eyes and mind to the possibility that are even better ways to maximize my training time. One of the strategies I'll be implementing next year is more time at 'race pace'. Training faster to race faster, pretty simple. I'll be coming back to the 'plan' at a future date, but I'm really jazzed about next year and this year isn't even done yet!
To give credit where credit is due. I've been picking one of my new training partners brains on exercise physiology, periodization etc.. Gary, recently came back to the sport of triathlon after a 2 year layoff, is very knowledgeable and freely shares his knowledge (it's no wonder I like hanging with him). He's not a coach (yet), but if I were to ever get one, he'd be on the short list.
Random swimming tips for the week:
- flexibility! Yes, I'm a big fan of proper stretching, as I truly believe it's one of things that helps keep me injury free. Swimmers are a flexible bunch and one of the main benefits is that it gives you range of motion to do proper technique. I'm not saying being flexible will give you proper technique, but if you have the range of motion, it's certainly a good starting point. This link has some good shoulder stretches:
http://www.nismat.org/traintip/swimmershld
- masters swimming. Ok that's half the battle, you signed up and are going to practice, the other half of the battle: use the coach. Everyday, ask the coach, "what's the ONE thing I need to concentrate on today?" Use the coach to master the technique, then and only then are you allowed to train fast.
- lastly. Always, always and I mean always... be concentrating on form. Once your form breaks down - you need a rest, otherwise you're only reinforcing bad form. It's easy to swim 'well' fast (although your form will break down very quick), it's much harder to swim 'well' slow. Once you can swim well at a slow pace (a pace you can continually maintain with no rest and no form breakdown) - you'll have the hardest part nailed. Going fast will be easy because now you'll have good form.
Points to ponder..
The week in review:
Mon: swim 2k easy
Tues: bike 75k. 5X10min at Olympic pace. Run 8k easy.
Wed: run 10k, spin 1 hour. (zone 2)
Thu: run 17k. 4X8min @ Oly pace. Swim 2.8k (400's)
Fri: easy 10k run. Spin 30min.
Sat: 3.6k OW swim. Bike 5 min easy, 10 min hard, quick transition run 2k hard (Oly pace) repeat 5 times. (good workout!)
Sun: run long. 22k.
This race pace stuff is fun. Must be the endorphins. :)
Cheers!
Sunday, August 10, 2008
The fitter you are..
The faster you bounce back. The caveat being.. you probably aren't as fit as you think you are. So smart money says err on the side of caution and rest up! OR.. you could risk injury, over training, burn out... all in an effort of trying to squeeze one more workout that in all likelihood will result in a negative net gain. Hardly seems worth it. Yet we do it. (guilty!) Well at least I try to find the balance - it's a work in progress.
So with an opener like that.. here's what I did this week:
Mon: race (Oly distance)
Tues: swim 2.4k
Wed: bike 72k run5k
Thur: bike 37k, run 11k, swim2.8k
Fri: run 8k
Sat: swim 2.8k open water, bike 70k (rainy, cold and miserable), run 10k
Sun: bike 104k run 10k (to do..)
Signs of over training and /or over-extending myself include: being grumpy, and not sleeping well. The good news is the grump factor is at an all time low and I'm sleeping like a baby - good news indeed.
So I get an email from Aaron entitled: "F the rain- I'm riding on Sunday!!! " Well, after much fence sitting, I buck up and we went for a nice spin. I'm a total froo froo boy when it comes to riding in the rain - oh sure I can suck it up, but I don't have to like it! Training for me is all about maximizing my enjoyment of a given activity and riding in the rain, for me, is generally not fun. BUT.. when you training partner throws down an invite.. you kinda, sorta, haveta rise up to the challenge. It's just the way it is.
By the way, it didn't rain, traffic was nil and the ride rocked. Sometimes the sun shines - even when it's cloudy.
Cheers!
P.S. Phelps's 4:03 in the 400IM = UNfrickinbelievable.
So with an opener like that.. here's what I did this week:
Mon: race (Oly distance)
Tues: swim 2.4k
Wed: bike 72k run5k
Thur: bike 37k, run 11k, swim2.8k
Fri: run 8k
Sat: swim 2.8k open water, bike 70k (rainy, cold and miserable), run 10k
Sun: bike 104k run 10k (to do..)
Signs of over training and /or over-extending myself include: being grumpy, and not sleeping well. The good news is the grump factor is at an all time low and I'm sleeping like a baby - good news indeed.
So I get an email from Aaron entitled: "F the rain- I'm riding on Sunday!!! " Well, after much fence sitting, I buck up and we went for a nice spin. I'm a total froo froo boy when it comes to riding in the rain - oh sure I can suck it up, but I don't have to like it! Training for me is all about maximizing my enjoyment of a given activity and riding in the rain, for me, is generally not fun. BUT.. when you training partner throws down an invite.. you kinda, sorta, haveta rise up to the challenge. It's just the way it is.
By the way, it didn't rain, traffic was nil and the ride rocked. Sometimes the sun shines - even when it's cloudy.
Cheers!
P.S. Phelps's 4:03 in the 400IM = UNfrickinbelievable.
Monday, August 04, 2008
Provincial Champs Race Report!
Owen Sound hosted the Ontario Provincial Champs today for the Olympic distance triathlon. Doing well here means you get to go to the World Championships being hosted in Australia next year, which would be nice, but prohibitively expensive! So here is how the day went down..
Time: 2:05:35
AG placing: 2
Overall: 10
Swim 1.5k: Time: 21:12 AG placing: 3 Overall:17
My age group was in the second wave, which started 4min after the first wave. I immediately fell in line with the top 2 swimmers and the 3 of us basically made a line around the course. I was content on following their feet and we all exited the water very close together.
T1
Uneventful. Wetsuit off. Helmet on. Unrack bike. Go.
Bike 40k: Time: 1:02:17 AG placing:4 Overall: 8
Was looking to to come in about 2 minutes faster but without knowing the course I'm happy with my bike time. Not a particularly difficult course, best defined as a rolling type course with some longer easy ascents - I did have to drop to the small chain ring once. Going out was pretty zippy, nice tail wind and was holding 50kph for some good stretches. Coming back was obviously a tad slower as we had to contend with a headwind. But overall it's a pretty good course.
T2
Tried to rack bike at the wrong rack. Doh. Quickly realized the mistake as I didn't see my shoes there! I was one aisle off - no biggie. Probably only cost 10 sec. Rack bike. Helmet off. Shoes on. Go!
Run 10: 40:34 AG placing: 5 Overall:27
I'm stuck. Seems like no matter what race I do, I can't break the 4min/kph barrier. Becoming a runner has been a long arduous journey and it would appear I still need work! The run is a two looped affair that goes by fairly quickly. Psychologically it's not a far distance, so no matter how hard I'm sucking air, I just tell myself 1 more km! And before I know it, it's done!
Overall I'd give this race a solid 8. Good venue, lots of parking, plenty of facilities, very well organized (as usual Trisport), and great volunteers! This is only the 2nd year Owen Sound has had this particular race, but I can quickly see it becoming a fan favorite, plus it also received Sally's seal of approval - which always bodes well!
Cheers!
Time: 2:05:35
AG placing: 2
Overall: 10
Swim 1.5k: Time: 21:12 AG placing: 3 Overall:17
My age group was in the second wave, which started 4min after the first wave. I immediately fell in line with the top 2 swimmers and the 3 of us basically made a line around the course. I was content on following their feet and we all exited the water very close together.
T1
Uneventful. Wetsuit off. Helmet on. Unrack bike. Go.
Bike 40k: Time: 1:02:17 AG placing:4 Overall: 8
Was looking to to come in about 2 minutes faster but without knowing the course I'm happy with my bike time. Not a particularly difficult course, best defined as a rolling type course with some longer easy ascents - I did have to drop to the small chain ring once. Going out was pretty zippy, nice tail wind and was holding 50kph for some good stretches. Coming back was obviously a tad slower as we had to contend with a headwind. But overall it's a pretty good course.
T2
Tried to rack bike at the wrong rack. Doh. Quickly realized the mistake as I didn't see my shoes there! I was one aisle off - no biggie. Probably only cost 10 sec. Rack bike. Helmet off. Shoes on. Go!
Run 10: 40:34 AG placing: 5 Overall:27
I'm stuck. Seems like no matter what race I do, I can't break the 4min/kph barrier. Becoming a runner has been a long arduous journey and it would appear I still need work! The run is a two looped affair that goes by fairly quickly. Psychologically it's not a far distance, so no matter how hard I'm sucking air, I just tell myself 1 more km! And before I know it, it's done!
Overall I'd give this race a solid 8. Good venue, lots of parking, plenty of facilities, very well organized (as usual Trisport), and great volunteers! This is only the 2nd year Owen Sound has had this particular race, but I can quickly see it becoming a fan favorite, plus it also received Sally's seal of approval - which always bodes well!
Cheers!
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