Triathlete for Life

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2008-07-31T11:33:00.000-05:00

Put on your Ball Cap, and Go for a Run

2005-09-05T21:49:00.000-05:00

I just completed a gear breakdown session with two of my athletes who are planning to compete in the inaugural Redman Iron distance triathlon in two weeks.

In an Iron distance race, small gear changes can add up to big improvements in performance. One of the key roles of your gear should be to reduce fatigue. Since we compete in the great outdoors, light colored clothes are a critical component to reduce the fatiguing effects of the sun. Not only do you want light colored clothing, but you also want to keep your eyes relaxed. Sunglasses are a requirement.

Take a look at your average running ball cap. Most are light colored with a dark color underneath the brim. The light colored cap keeps the sun from heating up your head, while the dark color under the brim keeps the sunlight from reflecting on your face and eyes. This may seem like a relatively small detail, but small details add up to significant differences when you are racing for 140 miles.

Stretch Cords Exercises

2005-08-23T11:20:00.000-05:00

For those of you interested in Stretch Cords, I have posted the major exercises for swimmers on my other blog, Swimming Fast.

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Running Speedwork (my favorite)

2005-08-10T16:14:00.000-05:00

Everyone has their own speed workouts for running. I have a 3.22 mile course that I have been running for three years. I just recently turned that mundane route into my favorite course for speedwork.

Since I have been running the course for three years, I know exactly where the mile markers are. This makes for a very carefree run.

I run the first mile at a nice solid pace while I concentrate on my body position, foot strike, and push off. When I hit the mile marker, I kick it up to my 5k race pace or faster. I hold this pace for the entire second mile. I then slow it down and try to recover as quickly as possible without stopping. Once I recover, I bring my speed back up to my half marathon pace and finish the run with a strong pace. My goal is twofold. I want to 1)Push my lactate threshold by running fast and 2) recover quickly from a big effort. Get out of your rut, and put some speed back into your running.

USAT Coaching Certification Program

2005-07-22T06:20:00.000-05:00

I recently returned from the Olympic Training Center in Colorado Springs where I attended the USAT Level 1 Coaching Clinic. It was one of the most educational experiences that I have ever had about athletics, training, and triathlon.

If you are coaching triathletes, I recommend pursuing certification from USAT. You can learn more at USAT's website. There are about 1000 USAT certified coaches, and over 60,000 USAT annual members, so there is a lot of opportunity to coach athletes at all levels.

If you are interested in finding a USAT certified coach, you can check out USAT's coach listing.

Running Technique - Part 1

2005-07-21T21:30:00.000-05:00

Most people just start running in a child-like manner and never actually learn anything about proper form. I was one of those people too, until I heard Bobby McGee speak at the USAT Level 1 Coaching Clinic. I think that I learned more about running from him in the first 5 minutes than I had learned in the previous 30 years of my life.

The most interesting thing that I learned was about heel striking. Heel striking is related to overstriding. Your foot should be landing underneath your body, and you should be landing on the midfoot or toes. When you heel strike, you are actually employing your quadriceps to catch you every time you take a stride. As your quadriceps catch you, they are also stopping you.

Next time you are out running, pay attention to how your foot strikes the ground. Are you landing on your heel, the midfoot, or your toes? Is your foot underneath your center of gravity? Are your quadriceps tired after a long run? Try taking quicker and shorter strides.

USAT's break with Ironman

2005-07-03T19:24:00.000-05:00

I just read on the internet that USAT (USA Triathlon) will no longer sanction any Ironman North America races. That's right, the Hawaii Ironman will not be sanctioned by USAT. For more information, visit Duathlon.com or Slowtwitch.com. The two organizations cannot reach an agreement on rules.

Special Water Bottle Setup (for parents only)

2005-07-03T09:02:00.000-05:00

I must be a family man and a triathlete. I still believe that balancing family life and training time is one of the most challenging aspects of multisport. Here you can see that my son Noah gave me a custom water bottle setup. I don't recommend this. It doesn't hold much water, and he usually wants it back before I leave.

Where is the optimal draft in swimming?

2005-06-23T07:11:00.000-05:00

Have you ever wondered how to draft in an open water swimming race. Read this Article on Coaches Info Service. It is an interesting study. Their goal was to find the optimal draft position.

A Mother and a Triathlete

2005-06-05T08:38:00.000-05:00

I can't help but brag. Here is a photo of my wife finishing her first triathlon (3 months pregnant). Triathlon is a family affair

Run Barefoot with Nike Free 5.0

2005-05-25T21:37:00.000-05:00

I couldn't resist the marketing lure of the Nike Free 5.0. Running barefoot "in a shoe" was just the clever spin on running that I needed, so I bought an inexpensive pair from Eastbay.

Nike designed a shoe to capitalize on the running barefoot hype. The theory is that running barefoot allows your foot to stretch and flex during your run, which in turn strengthens the muscles in your feet. The bottom line is that strong flexible feet will reduce your chance of injury.

The shoes actually come with instructions. I spent the first two days walking around the house and my neighborhood to allow my feet to adjust to the stretching. On the third day, I ventured out for a short 3 mile test run. My overall impression of the shoe was very positive. My feet did stretch, and I could "feel" the road much better. My only criticism about the shoe was the traction. I really felt that my feet were slipping on the road. Most of this slipping was due to the soft foam-like rubber sole of the shoe. I wholeheartedly agree that this soft sole was necessary to meet Nike's design goal of "running barefoot," but there is a small sacrifice in traction. I suggest that Nike fuses some rigid pieces of rubber in select locations to the bottom of the shoe to gain additional traction.

After my first run with Nike's Free 5.0 shoe, I plan to incorporate a 3-5 mile "barefoot" run every week or two. After all, strong and limber feet are happy feet.

Reveal your Ironman Training Log

2005-04-30T20:44:00.000-05:00

You may have noticed that there aren't many Ironman Training Logs available on the internet. I think that people actually believe that there is something secret to a Ironman training plan.

I have only read one good Ironman training log, and it was Joe Domaleski's Training Log. If you know of any other Ironman training logs, leave a comment and share it with everyone.

Set the Right Goal for your Ironman

2005-03-10T12:32:00.000-06:00

Be very careful about setting your Ironman goal. Finishing the race is an incredible accomplishment, but a terrible goal. I set a bold goal to finish the Ironman, but I also had a rough time goal of 11:59.99. In retrospect, my goal wasn't specific enough.

It isn’t enough to finish the Ironman nor is it enough to hit your time goal. Set a goal for the Ironman that will take you through the completion of the race. Every good Ironman goal should include some element about your post races activities. Target a small 5k or a sprint triathlon to do after your Ironman finish. This aspect of your goal can keep you training and ward off that post accomplishment deflation.

Pedals Cleats and a Weird Injury

2005-02-28T19:46:00.000-06:00

Just the other day, I was explaining a strange pain that I had deep in my left butt check to a fellow runner. They nodded, and told me that it was my sciatic nerve which is typically related to back pain. Naturally, I panicked since back problems are not generally a good thing for runners or cyclists.

I made an appointment with my local sports medicine doctor, and started to scour the web for a description of my ailment. I discovered that I probably have Piriformis Syndrome.

I mentioned this syndrome to one of my cycling friend, and I described the relationship of external foot rotation to the Piriformis syndrome. Since this pain began with my introduction to serious cycling, we both agreed that I should probably reduce the float between my pedal and my shoe cleat to make it impossible to externally rotate my foot during my pedal stroke. I am not sure if this will work or if I even actually have Piriformis Syndrome, but there was a lesson that I wanted to share.

This is why I mentioned pedal cleats. I use Look pedals with the Look Red Cleats which are made to insure 9 degrees of rotation, or float, when they are clipped into a Look pedal. I need to buy some of the Look Black Cleats because the black cleats are made to insure 0 degrees of rotation when they are clipped into the pedals. I have heard many people say that agressive riders usually want less float between their cleat and the pedal, so reducing the float in my pedal is a natural part of growing into a more experienced and stronger cyclist.

Required Triathlon Gear -> Entry #3

2005-02-23T20:25:00.000-06:00

You need a good quality swim suit that can withstain the harsh chlorine pool water. Buy a Speedo Nylon Training Suit. They are loose fitting, inexpensive, and they last forever.

Inspirational Athletes

2005-02-23T09:19:00.000-06:00

From time to time, you hear inspirational stories of athletes pushing the limits of physical performance. Other times, you read stories of humble athletes that inspire everyone around them because of their simple determination. This short column shows that athletics is not the pursuit of short glorious moments, but rather, it is glorious because it is the simple pursuit of dreams.

A New Tri-Club

2005-02-23T08:16:00.000-06:00

We are starting a Triathlon Club in Peoria, IL. Check out the website. If you have any ideas for us, Please make a comment.

Required Triathlon Gear -> Entry #2

2005-02-20T07:12:00.000-06:00

I spent countless hours alongside the road mastering the art of changing a flat. The upside was that I mastered the skill, the downside was that I wasted training time. There is no substitute for Michelin Road Tubes . They are lightweight with an almost seamless construction, and the threadless stem on these tubes is a nice fit with the Silca Pista Floor Pump. Many times, the threads on the valve stem will prematurely wear out your pump.

After I started using these tubes, I stopped practicing my flat changing skills, and got down to some serious training.

Michelin AirComp Ultra Light Butyl Tube

Required Triathlon Gear - Entry #1

2005-02-17T22:01:00.000-06:00

You can't get by without a good bicycle pump. After struggling with a loner pump for 3 weeks, I finally broke down and bought my own pump. Luckily, I had a friend who offered me some great advice. I bought a Silca Pista Floor Pump, and it is the best pump out there. Get a pump that is reliable, easy to use, and completely rebuildable. This pump also goes great with my favorite tubes..Coming up next

Gear Head Triathlete

2005-02-11T14:09:00.000-06:00

Are all triathletes just gear heads?

The easy answer might be yes, but I think that triathletes are very dependent on their gear for a great athletic performance. The simple reason is that we need a lot of equipment just to compete in the three legs, which means there a lot of variables. Preparing for a race is intended to remove variables, and it only takes one ill-timed equipment failure to convince a triathlete that they need the best gear available to remove the "equipment variables." It is no wonder that we spend as much time choosing our gear, as we do training for a race.

Like most triathletes, I discovered this the hard way, but I want you to benefit from my ignorance. Look for my favorite and most dependable gear in coming posts.

Planning for an Ironman - The Intro

2005-02-07T11:59:00.000-06:00

I think that everyone knows a successful Ironman finish is no accident. Ironman is less a tribute to one's physical prowess, and more a tribute to one's deliberateness, foresight, and focus on the details.

Get a good start to an Ironman finish. Sit down and plan everything before you head outside for the first run. This is the first entry in a series dedicated to planning for an Ironman finish.

Ironman Training Tip #1

2005-02-04T20:58:00.000-06:00

Train alone...sometimes.

Although you will spend the day surrounded by other athletes, you will spend most of the race alone with your thoughts. Go for a long solo ride, and get acquainted with yourself.

Ironman OR Family - Where's the Balance?

2005-02-01T07:59:00.000-06:00

Maybe you're looking at things the wrong way?

I will readily admit that your family commitments will make it tough to train for an Ironman, but the choice between family and Ironman is not necessarily an Either-Or decision. I consider my family to have been my largest competitive advantage. After a one hundred mile bike ride, I didn't have the luxury of sleeping the day away. My wife and kids expected me to have energy left for yardwork, playing, and attending summer soccer games. This made me even tougher.

Your family will be your biggest asset as you train for an Ironman. I found four big advantages 1) Time management, 2) Rest, 3) Encouragement, and 4) the Finish.

TIME: When I got a spare hour, I grabbed my bike and I was out the door. I didn't have time to ponder my route or find a buddy to ride along. Needless to say, I didn't waste a training opportunity.

REST: Sometimes our family plans prevented me from training. This usually gave me some much needed rest, and led to a harder workout the next day. It also kept me motivated to train.

ENCOURAGEMENT: When the training volume was high, my spirits were the low, and my wife's mood was foul, I considered throwing in the towel on more than one occasion. Despite my wife's resistance to my training, she always managed to swallow that reluctance, and push me forward. No matter how long the run my children seemed to be waiting with a hug.

THE FINISH: What is an Ironman finish without someone waiting to hug you as you cross the finish line. When you finish, you can cry and celebrate with your family knowing that you sacrificed together just for a shot at this moment.

Winter Training = Winter Rest

2005-01-26T08:09:00.000-06:00

After a successful Ironman race in the fall, two years of training, and countless hours away from my family, I have found myself in the midst of Winter Training blahs. The air seems little colder than it did the last two years, and the roads seem a little slicker. The pool is a little harder to find, and the bike trainer seems stuck in the basement.

If you find yourself in my predicament, hang up the bike, throw your shoes in the closet, and leave your goggles in your bag. Spend some extra time with your family, rejuvenate your spirit, heal your body, and watch some TV. Even Mark Allen took some time off from competition.

When the weather breaks, your gear will find you...

What kind of Triathlete are You?

2005-01-22T15:10:00.000-06:00

I'm a swimmer.

Well, swimmers aren't great triathletes. Neither are runners or cyclists for that matter. We triathletes have a bad habit of identifying ourselves with a sport we used to do.

Stop training like runner, cyclist, or swimmer and start training like a triathlete. You just might see an improvement, and the next time someone asks what you are...you're a triathlete.