Saturday, January 10, 2015

The Power of a early season/New Year purification

I'm 10 days into my yearly purification program (https://www.standardprocess.com/Standard-Process/Purification-Program#.VLEuXnseo3Y) and I feel fantastic. I've lost all of the holiday cheer that I had managed to put on since finishing the Ironman Worl Championships in October (10lbs). Now I'm back to my normal race weight. I did an 11 mile run this morning without having anything for breakfast and only used water. I felt really strong the entire duration. I am really looking forward to the remainder of my program and 2015.

Thursday, January 1, 2015

Staying Healthy

What is your "go to" remedy to stay healthy? I am asked that question many times this time of year. My response is: 1. Sleep 2. Probiotics 3. Healthy nutrition habits 4. Appropriate supplements (if necessary). I have been able to track my sleep patterns recently using the Timex Move X20. I love keeping a record of my sleep patterns. It's very interesting to see the good, bad, and ugly of my nightly sleep. I take a daily probiotic to help keep my gut healthy and fend off the common cold and upper respiratory infections. I try to keep a very simple nutrition pattern that includes nutrient dense choices. I get my blood checked 2 times a year to see where I might need to supplement in order to keep things in balance. I usually find that I am deficient in Vitamin D and B12. So I use the appropriate supplementation to get back into balance. I also try to keep my immune system as strong as possible. So I use three products from Standard Process to stay in front of things. The first is Immuplex, which helps support normal range white blood cell activity. I also take Eleuthero, which helps to support immune system function, promotes vitality, physical, and mental endurance. Finally I use Ganoderma and Shiitake which helps to promote the body's normal resistance function. Stay healthy!

Thursday, October 16, 2014

IM World Championship-The definition of Insanity

The definition of insanity: doing the same thing over and over again and expecting different results. Well, the mantra this year was to switch things up and see if the outcome would change. I had three main things that I changed up in 2014. First, I went back to a focused strength and plyometrics routine at the beginning of the year. Then I worked the entire season on dialing in my race nutrition. I did not want any nutritional excuses this year. Finally, I increased the frequency and length of my long rides. The result of my changes left me very confident about my foundation strength and my race nutrition. I was not worried about completing the 140.6 miles. I was ready to race. Kona-swim-624x407 Swim: 1:01:00 I was curious to see how the new swim start would change things this year. I swam out to the starting line and quickly realized that the split start was not going to change how dense the front line gets before the cannon goes off. The usual feeling of being a sardine packed in was still very real. Once the cannon went off, I just tried to keep my head down and stay relaxed. There were arms and feet everywhere, but my best option was to move forward as quickly as I could. After the initial 200 meter smash fest, I was able to get some decent open water. I quickly got into my own rhythm and looked for some feet to follow. I felt really relaxed the remainder of the swim even though the conditions seemed a bit more rolling this year. I came out of the water with the 256th swim time. It wasn't my best, but I was happy with it on the day. Bike: 5:06:00 The long day that is an ironman will always throw unforeseen challenges your way. Each race will have different challenges. So I always try to prepare myself the best I can and hope to adapt to the particular challenge I am presented with on that day. This year I felt really good heading out onto the bike and I was really excited to see how my nutrition plan would play out. What I did not expect was to be flagged for a blocking (just a stand down) and a drafting (four minute timed stand down) penalty within the first ten miles. I was so surprised and very disappointed. My thought process had this progression: anger at the referees for making two very bad calls at the beginning of the race, then the feeling that my race was over, finalized by realizing that it is a very long day and anything can happen. The bike segment was the usual roller coaster of emotions. However, this year the conditions were quite unique. I would say that 2014's bike conditions were the second (behind 2004) hardest that I've experienced in eight times racing here. There was an extreme headwind from miles 25-45. Then we caught some major side winds from 45-55 that literally blew some athletes off the road. We got the usual brutal headwinds heading into the Hawi turnaround from miles 55-60, which did turn into a nice tailwind to start the descent back down to mile 70. Once we turned onto the Queen K at about mile 80, we had a massive tailwind. It was bizarre. I was pedaling as fast as I could while riding along at 40mph and thinking how nice this would be to have the remainder of the ride. However, that all changed at mile 90, when we got another blast of significant headwind to fight the remainder of the ride into T2. It was one of the strangest days I've ever experienced. I came off the bike in 206th place overall and 24th in my age group. While it was not one of my best rides, I was very happy with how my nutrition held up. Run: 3:07:59 One of my main goals this year was to feel good (relatively speaking) coming off the bike. I have only felt decent one time exiting T2 in Kona and I really wanted to change that this year. I was really happy that once I hit the ground running, my legs felt good. It can be very daunting to think of the distance still left to cover and I am guilty of having those thoughts from time to time. So I made a deal with myself that I was only going to think about running to the next aid station. 2014_Kona_run2 This was the first year that I was able to run the entire marathon without walking any aid stations. I felt pretty good for the first 13 miles then I went through a tough patch until mile 19. My energy levels really dipped during this stretch and I only focused on my cadence in an attempt to keep moving forward at a decent pace. Once I exited the Energy lab, I tried to get my hands moving at a decent clip. I knew my feet would follow if I could stay in the moment and not drift off with my thoughts. The strategy worked and I was able to bring my pace back down to 7 min/mile pace into the finish. I crossed the line with my best marathon time to date and a total time of 9:21:59, which put me in 85th Overall and 6th M40-44. I left it all on the run course. 2014_Kona_finish1

Wednesday, September 10, 2014

70.3 World Championships: Mont-Tremblant

Later in my career I developed a more pragmatic approach. While outcomes or results are always attractive, they are at the same time difficult to handle emotionally, because they are basically out of your own control. You never know if someone on the line is stronger and you can’t do anything about it if they are. There are always a thousand ways for a race to pan out and it is impossible to predict the actions of others, the weather etc. Instead I shifted focus to the things I could control. If I executed my race strategy perfect and gave absolutely everything I had in me, feeling completely empty at the finish I would have succeed no matter the outcome. - Torbjorn Sindballe This quote is my favorite. It pretty much sums up my race this year. Here are my quick thoughts on the race. The venue was absolutely fantastic! venue_1 venue_2 venue_9 venue_5 venue_4 I drove the bike course the day before the race and I was really excited for the challenging terrain. I thought the hills would really split things up and keep things honest. Unfortunately, that was not the case. There were some sections that were really tight. This caused things to bunch up and it seemed like there were not enough officials. I went out on my bike to preview the run course later in the day on Saturday. I was equally encouraged by the hilly terrain. However, as I was riding the course I made a very lame move to jump a curb and ended up eating asphalt. roadrash_1 This resulted in some bruises, road rash, and a broken hanger that was holding my rear derailleur. I was extremely lucky that I was going pretty slow at the time, so the damage was pretty minimal. I was even more fortunate that Mark Andrews from Trek was attending the event. He was able to fix my bike right away and I was able to get it into transition before the cutoff time. venue_10 Race Day: Hanging in the RV with friends prior to the swim start pre_race I was able to get in the water and get a really good warm up in prior to my swim wave starting. It was a beach start this year. This enabled the vertically challenged, such as myself, to get about 2-3 strides in before doing few dolphin dives. swimstart2 I got about 2 strokes into the swim and felt myself being pushed under the water from behind. This is part of racing, but it's just not fun going under water at the beginning of a race. I attempted to relax and slowly moved my way out to the left. This strategy worked for me and I was able to get clear water. I was avoided anymore incidents the remainder of the swim. I came out of the water in 27:53, which put me in 31st place in my age group. It wasn't exactly where I was hoping to be, but I didn't waste anytime running the long transition to my bike. swim_run_t1 Once I got on my Trek Speed Concept 9.9, I was really excited to push the remainder of the race. I went right to work. I felt really good the entire ride. I worked really hard and had my highest power output in a race since last year's 70.3 World Championship in Vegas. The only negatives of the bike segment was seeing several large packs form on the highway section and then seeing things bunch up when the coned off sections became to tight heading back towards transition. The course itself was beautiful and very challenging. I knew I was racing against some really good runners, so I just tried to ride my own race. I pushed all the way until T2 and managed to come off the bike 1st in my age group with a 2:15:03 split. My 2nd transition was a little sloppy and I lost 2 places before I hit the run. I could see my competition in front of me, but I just could not bridge up. My quads were feeling the fatigue of the bike. I knew I had to find my own rhythm or I would risk blowing up. I ran the hilly course as well as I could. However, I was losing ground on the runners ahead of me and getting run down from one behind. I had fueled really well during the bike and the first half of the run. I did need to grab some cola for the first time this year at mile 10 as I felt my energy levels starting to drop a bit. The simple sugars did the trick and I was able to pick up my pace a little bit as I headed for the village. I crossed the finish line with a 1:22:36 split. I was completely spent. I left everything I had on the course. Results: 4:10:44 4th M40-44 / 64th Overall awards_3

Sunday, August 31, 2014

Recovery

Right now I'm one week out from the 70.3 World Championships and six weeks out from the Ironman World Championship. I am really focused on my recovery. It all starts with my sleep. I use a product from Standard Process called Mintran (https://www.standardprocess.com/Products/Standard-Process/Min-Tran#.VANqnPldWSo). One of the benefits is the ease of temporary stress. I find that Mintran helps me relax at night so I'm not to wound up. I am also making sure I stay on top of my electrolytes. My main goal is to make sure my levels are topped off each night. With the heavy training right now, it is easy to get depleted.

Friday, August 29, 2014

70.3 Timberman: Just racing

I headed up to 70.3 Timberman with my family and my friends the Swifts.WP_20140817_10_22_14_Pro Timberman was my first 70.3 race back in 2001. I really enjoy everything about the race. The area is beautiful and my family really enjoys the weekend. This year was my 11th time racing this event. My coach and I had slightly different goals for this race. I was still carrying a little fatigue from USAT Nationals the week before and I just wanted to enjoy the race. My coach wanted to use the race to prep for 70.3 Worlds and Kona. I felt that I only have so many bullets to use during the year and I did not want to use them up at this time. So my game plan was to swim consistent, bike without pushing to hard, then run to my rhythm. I got a good jump at the beginning of my swim wave and managed to get open water right away. I did the entire swim by myself. I just had to navigate through some of the earlier waves around the turn buoys, but overall the swim was very enjoyable. My Blue Seventy Helix is so enjoyable to swim in. I came out of the water at: 27:37 46th Overall. swimstartWP_20140817_07_00_02_Pro The wetsuit strippers are fantastic at this race and really helped me as I had forgotten to use my Tri Swim glide. I made my way through transition quickly. WP_20140817_07_47_54_Pro Fortunately it was an overcast day, as I had also forgotten my sun glasses (rookie mistakes). I hopped on my Trek Speed Concept and just tried to get up to a decent effort. I ended up riding well within my comfort zone and I only spent 5 minutes in zone 3 heart rate. Here's a testament to my Trek Speed Concept. I road the bike course at 15 normalized watts lower than my best on the course, but still had my fastest bike split there by over 1 minute. I came off the bike with a split of: 2:16:50 which had moved me up to 7th Overall. WP_20140817_10_25_53_Pro I got out onto the run and just tried to find an effort level that was decent without any pain. The weather was really nice and I was able to dial in my nutrition. I came into the finish line with a run time of: 1:21:50. WP_20140817_11_46_28_Pro My overall time was 4:08:57 5th Overall/ 1st Amateur This was my 2nd best time on the course and I had a wonderful time with my family over the weekend. I'm really looking forward to going back next year and racing the Sprint race the day before the 70.3 with my oldest son, Ryan. This will be his first adult triathlon. Enjoying the journey!

Thursday, August 21, 2014

USAT Olympic Nationals: Attempt at Speed

I had decided at the end of 2013 racing season that I wanted to try to go back to USAT Olympic distance National Championships. I had not raced Nationals since 2008 and I wanted to see if I could pull any speed out of my legs. I always consider Nationals to be the most competitive Olympic distance race in the country and it definitely lived up to the hype. My training journey into the race was very interesting. It was the first time that I experienced significant issues with recovery. My coach, Paul Regensberg, laid out a game plan that incorporated training for my three biggest races of the year, USAT Nationals (Aug 9th), 70.3 World Championships (Sep 7th), and IM World Championships (Oct 11th). The combination of trying to add speed work into my longer strength training left me really depleted at times. The end result was that I just could not hit my Olympic distance training properly a day or two after 5 hour bike rides or 2 hour runs. However, I did feel I was in the best possible shape I could be in considering trying to train for all 3 distances. I was really looking forward to racing so I could find out what I could do. I traveled out to Milwaukee, WI with my friend Chris Swift, 940 miles each way in the RV: 10559660_799554756752160_2847947972111322562_n I had a good wait race morning as I was in the 9th wave to start and we had 20 minute cushion from the wave prior to ours. WP_20140809_07_58_18_Pro. Once my wave started, I tried to get out as fast as possible. WP_20140809_08_47_11_Pro The first 200 meters went great and I found myself in 2nd place. Then I watched as 12 guys swam past me and dropped me. I had made one mistake when I thought I could swim faster than another athlete I had been following. I ended up swimming solo for the remainder of the swim and came out of the water in 21:01 and 14th place in my age group. I had a pretty good first transition and managed to pass 4 athletes before we hit the bike course. However, I did not realize this at the time. My goal for each discipline of the race was: 95% effort on the swim, 100% of FTP on the bike, and 105% of threshold on the run. I tried to get right up to my FTP, but I noticed that I was having a hard time hitting my numbers. As I continued to see my power numbers sit well below my goal, I became pretty frustrated and decided to stop looking at my data. At this point I just went by feel. My new goal was to keep a decent steady effort. I was trying to count the guys I passed in my age group. I came off the bike in 56:25. I thought I was in 5th place at the time. I figured out about half way into the run that I actually had the lead in the age group. In hindsight, I had the fastest bike split and that had put me onto the run course in 1st place. WP_20140809_19_09_11_Pro I was able to have a decent run and finished the 10k in 35:25. My overall time was 1:56:05 1st Masters(age 40+)/ 16th Overall. WP_20140809_10_43_11_Pro WP_20140809_19_56_46_Pro WP_20140809_19_02_37_Pro I had a great time racing with my Timex teammates and seeing Susanne Davis win the women's Masters division for the 2nd year in a row! WP_20140809_12_11_21_ProWP_20140809_16_58_41_Pro