Monday, October 31, 2011
Efficient Swimming Open Turns
But I think flip turns aren't natural, PLUS when is that useful in a triathlon. Yup, never.
So, happily avoiding the flip, I have started to look into increasing my speed and efficiency of an open turns. This is a lot easy to practice and could potentially be just as quick. Plus, I have 100% success rate of now banging my head on the bottom of the pool. The following videos are pretty thorough...ok, really thorough. There is still opportunity for style points with this one.
Friday, October 28, 2011
Evaluation Time
Julie has spoken about coming to FL to extend her season a little bit. We have races into December down here. She wants to come down for Thanksgiving and run in the Subaru Distance Classic (formally Outback Distance Classic) on Thanksgiving day. Great race in northeast FL that has about 10,000 people race (before they go home and stuff themselves with Turkey, MMM)- the real motivation, HA.
The week after that there is an Olympic Distance race in Key West on December 3. I said if she came for Thanksgiving that I would do both of the events with her. We will see what she decides to do. (www.trikw.com) Would be great if she did because that would be the first triathlon or running event we have done together. Would be a great experience and maybe I could help push her to a new 13.1 PR.
One thing I am committing to is the Horrible Hundred in Clermont, FL. Clermont is known as the "hilly" part of FL and actually has some decent rollers with once decent climb of about 500 feet in 1/2 mile called "Sugarloaf". They have a 35, 70 and 100 mile distance and will be nice to go down with some friends and have a fun, training ride without any worry about speed or time. (www.horrible-hundred.com) The following is a video of the top of Sugarloaf hill. I climb this hill at about 7 MPH, it does have some steep grades to it.
On another note, Today, as most days www.active.com send me emails and links to articles and races. There was a great article by Chris Janzen of www.triathletemind.com called How to learn from your triathlon season (http://www.active.com/triathlon/Articles/How-to-Learn-From-Your-Triathlon-Season.htm?cmp=306&memberid=103663730&lyrisid=23457513&email=danielreed13@gmail.com). If you have the time to take a look at this article you, it will help you review your season and help you look towards a "successful" 2012 season (this will be different for all triathletes). One thing he does mention is to take the time to write your goals and aspirations down. I am quickly going to run down the list of 9 things he says that you should contemplate this off season:
1. Were your season goals clear and attainable?
2. What were you most proud of this season?
3. What would you like to duplicate next year?
4. What frustrated or disappointed you this year?
5. What do you not want to happen next year?
6. What did you learn by going through these experiences?
7. What decisions did you make that were empowering to you?
8. What habits seemed to hold you back from achieving your potential?
9. What decisions should you make in order to have your best triathlon season ahead?
As I have mentioned previously, writing down goals make them concrete and visible to you each day. There is no where to hide from written goals and they will definitely help you make that early morning wake up call.
If anyone would like to post their own goals for the 2012 season we can all help motivate one another. Here are a few of my goals for the upcoming year:
1. In February run a sub 3:30 marathon
2. In March, at the Great Clermont Challenge- finish in the top 5 in my age group
3. April - Post a sub 4:45 at Ironman NOLA 70.3
4. St Anthony's Triathlon - post a top 8 finish in my age group
5. Ironman Coeur D'Alene post a 12 hour IM (not sure how bad the hills will be)
6. Qualify for USAT Age Group Nationals
7. Qualify for 5150 Hy Vee US National Championship
Tuesday, October 25, 2011
Calling all Tri Geeks!: Virtual Expo
So whether you are shopping for yourself or your favorite triathlete this is a great opportunity to check out the 2012 gear.
Saturday, October 22, 2011
Bellingham Bay Review...Finally!
Bellingham Bay was my second half marathon, the last being the BMO Vancouver
Half back in early May. The goal for anyone’s first half marathon, or race for that matter, should be to just finish. So, ok, I did that. I finished with a time of 2:16:43, which is a roughly a 10.5 min mile.
While finishing was (and is) a great accomplishment, it was shadowed by the fact that starting right around the time I passed the half way mark, I was sick. A key rule that people tell you about nutrition on race day is that you should never introduce anything new to the system. I followed this rule up until about mile 6 when accidentally I shocked my system with a Chocolate GU. I hate chocolate. Ew. I am sure I threw up about 15 times starting at the half way mark up until about 100 yards from the finish line. I finished and I left part of my stomach lining all across Vancouver.
Anyway…Bellingham! My goal this time around was to beat the last time, of course. I was aiming for about 2:05. I thought this race was well organized, start/finish was well stocked, course was great, and Bellingham was really easy to travel in and around. I think they also did a great job of communicating to participants through email and social media. Some areas to improve: course needed more fueling stations, a half way marker would have been helpful, and they should definitely offer race-day packet pick up!
From the start of the race, my legs were tight. Often times when I start running it takes a couple miles before they loosen up and can start moving. It turns out this time even after 13.1 miles, my legs never wanted to loosen up. I am still watchless, which meant I had no way of tracking how fast I had been going or for how long. I think roughly around mile 5, I knew I wasn’t going to have fun and I started to crave biking and swimming!
The most beautiful section of the course took us along the boardwalk and trail along the Bellingham Bay roughly around mile 10 and 11. But then again, by this point I think I keep saying to myself “what the f, what the f, where does this course turn around and head back to the finish line? The day, although sunny, was windy! At one point the headwind was so strong that I realized I wasn’t running faster than I could walk, and then I got passed by a compact woman who wasn’t much taller than the boardwalk railing. So I started walking.
I’m not sure I can say I enjoyed running this day. Except until I rounded the corner, could see the finish line, and caught a glimpse of my time. I finished at 1:51:16, not only blowing my last time by 25:27. Woooot! That is some might fine improvement. A personal PR. I hope the same happens in my third half! Ha!
Friday, October 21, 2011
Kids Tri Team- Ocean Palms Elementary
Thursday, October 20, 2011
Response to Anonymous
Every person has different motivation. Whether it be to lose a few pounds, tone up, meet new people or give yourself the sense of accomplishment and join the elite fratnerity of triathletes. USA Triathlon posted that in 2010, 1.4 million unique people competed in a triathlon- that is a small percentage of the country so completing a race in and of itself is a feat. Committing to your first race could lead you down a path you never thought possible. Chrissie Wellington (Kona's Iron woman- 4x champion)started her meteoric rise in the sport when she began running a few miles to lose weight.
I speak from my motivational point of view because I know what pushes and drives me to be the best I can be. 90 percent of the people competing in a triathlon probably have their own view of success which doesn't include winning their age group. It may include running more than walking on the final leg, it may be cycling faster than their previous time or even swimming with their head in the water. Although the overall winners are amazing athletes, so is the last person crossing the finish line.
Now that the season is over for most triathletes, you can reflect on the race(s) you have done and what you would like to improve on.The great thing about this sport, is no one ever masters every portion of the race. I missed my bike rack twice in my last triathlon.
I would recommend writing down your goals for 2012. Once they are in writing they are tough to ignore. Post them on your fridge, or on your desk at work. They will help you reach whatever goal you set for yourself. If you want to lose 5 pounds- the goal posted on the fridge may help you from over indulging or snacking late at night. If your goal is to run for an entire 5k then seeing that vision may help you get up on that Saturday morning to go run when it is easier to sleep in. The great thing about these changes and living a more healthy lifestyle is it will give you more energy in all facets of life, create discipline, inspire others and lead to a happier you.
In response to, "What else can we use as a focus if not the person about to take us over in the race?"
I return to the 90 percent rule (this is a guestimation in my mind). This is the percentage of people in a race just trying to reach their personal goal not win the race. These are people competing against themselves and no one else on the course.
Also, remember in a wave start, these people all started at different times so you cannot gauge your performance based on someone passing you (easier said than done).
I know the sound of footsteps creeping up on you makes everyone tense and look back because in a triathlon overtaking someone that has previously passed you almost never happens. You have to remember that you cannot race someone else's race- you have to stay committed to yours. Too many times I hear people say I started to swim too fast and got tired quickly or I tried to keep up with someone on the bike and it killed my run. Most athletes need to remember they need to stay within themselves to reach THEIR goals. Chris McCormack has stated, "that you don't want to feel like you are racing until the final 1/2 of the running portion." If you have anything left in the tank for the final portion of your race THEN you can turn it up another notch.
Instead focus on things that you can control (breathing, cadence, continuously moving forward, thinking about your goals-your time, your performance). When I am tired and I hear footsteps, my first inclination is to try and stay with that person, if I can't I focus on markers in front on me (aid station, street signs, traffic lights) whatever it is to help dissipate the pain that I am enduring. One thing that always helps me forget about my surroundings (if only for a brief second) is waving to spectators (high fiving kids) thanking people for supporting us. You know what else this does? Makes people cheer for you and in turn gives you an extra shot of adrenaline and tap into reserves you may have not realized you had. You can also focus on your family, friends and how you are probably inspiring them just by competing in the race.
Also- remember not everything is going to go perfect on race day. There are so many variables (choppy water, waves, wind, flat tires, mechanical issues, cramps, heat etc) and any person on any given day can cope with these things better than another which may cause them to have the race of their life and set their own PR. You may be being caught by someone having one of these days and that is nothing to feel bad about.
Every triathlon race is its own story. You can race the same venue over and over and never experience the same conditions. That is the great thing about this sport. You are competing against yourself, against times that you set for yourself, and against your own limitations. Then the next race you will break through those barriers.
If interested, I would be more than happy to help you set goals and guidelines to help you reach a successfully 2012 and beyond. We may all compete in a race, but we enjoy the camaradarie of the sport more. I hope this response has helped and if you still have further questions, please repost. I wish you the best next year and beyond.
Wednesday, October 19, 2011
What to do.....
Monday, October 17, 2011
Is Tri season really over?
Thursday, October 13, 2011
Rev-ving in FL!
This is the perfect venue for all those people in cold climates who are sick of of the thermometer hovering around 40(ahem..... Julie and family in New England). This is a chance to swim in the pristine waters of the Gulf (and be able to see to the bottom of the ocean) and race in what should be about 70-75 degree weather (but could be colder). IMFL (Nov 5) last year began the day at a chilly 40 degrees. What could be better than finishing your race beach side? NOTHING..except if they give you a margarita IV after the race. Sarasota has frequently been voted as having some of the best beaches in the United States and has unique attractions and shopping in the area.
And for any of the "shellers" out there, Sarasota is close to Venice Beach, FL which is supposed to have the largest concentration of sharks teeth on its beaches and you couldn't be that close to Sanibel Island and not make the trip south to the mecca of shelling and top rated beaches.
Registration is not open yet, but will keep everyone aprised of when it does. I assure you this will be a race on my list.
http://rev3tri.com/news/revolution3-triathlon-announces-new-2012-race-in-florida/
Monday, October 10, 2011
Congratulations......Again
Here is how he became Ironman Champion:
Swim:51:56 (4th overall)
T1: 1:55
Bike: 5:17:56 (4th overall) (25.45 mph)
T2: 1:58
Run: 2:44:02 (6:15 avg)
For his full splits (mile marker breakdowns go to http://kona.ironmanlive.com/ and put in bib number 1 or look up by his name
Here is a look at Alexander's Specialized SHIV which he used to "win" the World Championships. The bike has always been his achilles' heel until he wore out the course with this sleek bike
Pete Jacobs finished second (6 minutes behind Alexander) and Andres Raelertt finished third to round out the men's podium
In the women's division, it came down to the two favorites; Chrissie Wellington and Mirinda Carfrae with Wellington edging out her rival by almost three minutes. This was the closest finish Wellington has had in her Kona career, but was able to secure her 4th Ironman World Championship in four years. Last year she had to withdraw because of illness.
Chrissie Wellington:
swim:1:01:03
T1: 2:05
Bike: 4:56:53 (22.64 mph)
T2: 2:26
Run: 2:52:41 (6:35 avg)
Carfrae swam 4 minutes faster than Wellington, lost about 7 minutes on the bike and ran virtually the same as Wellington (40 seconds difference) to finish almost three minutes behind and finishing in 2nd. Leanda Cave finished in third (8 minutes behind Wellington) to round out the podium.
The edited version of the 2011 Ironman World Championships will be played on NBC on December 18.