Every year, around this time, I get a little depressed. Yes, tri season (for the most part) is over. I posted last week that I was going to do Miami 70.3 if I had a good training weekend last week. Well, I did. So Sunday night, I went to sign up and general entry had closed and there were only Blazeman Foundation slots left. I am a supporter of the ALS Foundation, but was not in the financial position to pay $500.00 for the slot and then the ancillary things that go along with racing. Unfortunately, I am back to taking my month off from running and training. Do not get me wrong, I will still ride my bike and swim (maybe once a week each), but I am at ease knowing I don't HAVE to get up in the morning and ride or run long. This will be a nice break from training before we jump into Ironman Coeur D'Alene training.
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
Showing posts with label USAT. Show all posts
Showing posts with label USAT. Show all posts
Friday, October 28, 2011
Saturday, August 27, 2011
I Live for Race Day!
Well, this is the last night before your first race! Jitters, I hope so. If you are not nervous something is wrong with you. This is where your training plan and trust of all that you did leading up to the race pays off. Nutrition, You have that down right? Just don't do anything stupid, like try something new tonight or tomorrow morning.
One note that may be of interest... You might want to bring a small roll of your own toilet paper or pick up a travel size one from a Walgreen's or CVS. I assure you this will come in handy. When you have 300-500+ people using a few port-a-potties (all with race day jitters) TP tends to be valuable. I could probably sell TP for $5.00 a roll 20 minutes before transition closes. Heck, It would be smart for a Charmin or a another TP company to be a sponsor of a tri. (I also always thought that Gillette or Schick razors should be an official sponsor of a longer race (70.3 or 140.6)- most shave their legs and it could be a cool setup at packet pickup (imagine the "Gillette Fusion truck" truck there- testing razors, HA- Yeah you have all seen the commercials... I digress..
Anyway, on race night I always...
1. Put all my numbers on my bike, helmet and race number on my belt.
2. Pack my race bag, you do it the morning of you might forget something
SWIM- (goggles (2 pair), towel, wetsuit, swim cap, anti-chaff cream for under arms if you want. Also good to put on legs and forearms so you can get your wetsuit off a little easier.
BIKE- Bicycle, bike pump, bike bag (for flats), cycling shoes (or sneakers if you do not have clip-in pedals, helmet, race belt with number, sunglasses, water bottles (for sprint 1 bottle is fine), socks
RUN- running shoes, hat or visor (if needed), race belt (if not already on from bike), GU or nutrition if need (100 calories will suffice)
-Attire will differ depending on what you decided to wear on race day (tri suit or changing in T1 and T2).
3. Pump up tires at night and check in the AM to make sure there aren't any slow leaks in the tubes.
4. drink water(want your pee to be light yellow)
5. eat dinner early (eat your carbs)
6. Put your bike rack on your car (if needed).
7. Set out food you will eat in the AM.
8. Charge ipod to listen to pre-race.
9. Pack a set of clothes to wear after the race.
10. Bring a recovery drink (Gatorade Recover or my favorite Chocolate Milk)- you will have to bring a small cooler if bringing this to keep it cold.
11. Try and go to bed at a decent hour.
12. Get up early enough so you are not rushing. It will be early either way so does it really matter whether it is 4 am or 4:30?
*If you are a coffee drinker and use it to start each day (I do) go ahead and drink some coffee. If that is part of your routine then go ahead and pour yourself a cup (I would recommend about 6-8 oz at the most). Not enough to dehydrate you, but enough to give you a good pick me up.
Go ahead and enjoy this moment, tomorrow you will become a triathlete and the addiction will become stronger !
I heard this used as an affirmation at my first 70.3 in Orlando by an individual who had written himself about 30 different notes. The race director saw that he had tossed this one on the ground and read it to everyone over the microphone cause it's good,
"Pain is Weakness leaving the body"
Tomorrow you may be sore, but do your best, whatever that may be and you will enjoy every moment. Stay after the race and enjoy the food and camaraderie. It is all part of the experience. One of many to come.
You are now one of the 2.3 million people (USAT) that participate in a triathlon each year.
One note that may be of interest... You might want to bring a small roll of your own toilet paper or pick up a travel size one from a Walgreen's or CVS. I assure you this will come in handy. When you have 300-500+ people using a few port-a-potties (all with race day jitters) TP tends to be valuable. I could probably sell TP for $5.00 a roll 20 minutes before transition closes. Heck, It would be smart for a Charmin or a another TP company to be a sponsor of a tri. (I also always thought that Gillette or Schick razors should be an official sponsor of a longer race (70.3 or 140.6)- most shave their legs and it could be a cool setup at packet pickup (imagine the "Gillette Fusion truck" truck there- testing razors, HA- Yeah you have all seen the commercials... I digress..
Anyway, on race night I always...
1. Put all my numbers on my bike, helmet and race number on my belt.
2. Pack my race bag, you do it the morning of you might forget something
SWIM- (goggles (2 pair), towel, wetsuit, swim cap, anti-chaff cream for under arms if you want. Also good to put on legs and forearms so you can get your wetsuit off a little easier.
BIKE- Bicycle, bike pump, bike bag (for flats), cycling shoes (or sneakers if you do not have clip-in pedals, helmet, race belt with number, sunglasses, water bottles (for sprint 1 bottle is fine), socks
RUN- running shoes, hat or visor (if needed), race belt (if not already on from bike), GU or nutrition if need (100 calories will suffice)
-Attire will differ depending on what you decided to wear on race day (tri suit or changing in T1 and T2).
3. Pump up tires at night and check in the AM to make sure there aren't any slow leaks in the tubes.
4. drink water(want your pee to be light yellow)
5. eat dinner early (eat your carbs)
6. Put your bike rack on your car (if needed).
7. Set out food you will eat in the AM.
8. Charge ipod to listen to pre-race.
9. Pack a set of clothes to wear after the race.
10. Bring a recovery drink (Gatorade Recover or my favorite Chocolate Milk)- you will have to bring a small cooler if bringing this to keep it cold.
11. Try and go to bed at a decent hour.
12. Get up early enough so you are not rushing. It will be early either way so does it really matter whether it is 4 am or 4:30?
*If you are a coffee drinker and use it to start each day (I do) go ahead and drink some coffee. If that is part of your routine then go ahead and pour yourself a cup (I would recommend about 6-8 oz at the most). Not enough to dehydrate you, but enough to give you a good pick me up.
Go ahead and enjoy this moment, tomorrow you will become a triathlete and the addiction will become stronger !
I heard this used as an affirmation at my first 70.3 in Orlando by an individual who had written himself about 30 different notes. The race director saw that he had tossed this one on the ground and read it to everyone over the microphone cause it's good,
"Pain is Weakness leaving the body"
Tomorrow you may be sore, but do your best, whatever that may be and you will enjoy every moment. Stay after the race and enjoy the food and camaraderie. It is all part of the experience. One of many to come.
You are now one of the 2.3 million people (USAT) that participate in a triathlon each year.
Tuesday, August 9, 2011
Water Week: Getting Started in Open Water
Julie: Ok, I've been to the pool a couple times. What about open water swimming?
Dan: Make sure to do an open water swim at least one time before your race (especially if it is in the ocean). The wave starts can be intimidating and overwhelming if you are not used to the them. Learning to get in and out of the water is something that many people will not pay attention to, but should know how to do. When running out to an ocean swim from the beach, hop the small waves, until you are about knee-quad deep then dive under crashing waves. This will keep you from being knocked back from a wave and more efficient (you will swim much faster than you can run in the water with it that deep).
For novices, I would suggest walking or jogging into the water. Let the competitive athletes in your age group go. The worst thing for a newbie triathlete to do is to get caught up in what other athletes are doing. You need to race your own race, not someone else's. This will also allow you to have less people around you when you start and will decrease any anxiety you may have. ( I would suggest a different approach to a newbie triathlete that has a swimming background)
I know many triathletes that suffered through their first swim. The heart races, you begin to breathe heavy and you are not used to swimming in a crowded situation. You will have people bump, hit, climb, pull you at some point during the swim. Do not panic, let those athletes work their way around you.
When exiting the water or coming to the end of your swim, I always use the rule that I swim until my stroke hand can hit the bottom of the water (I have long arms being 6'6) so this will differ amongst athletes. I think the less time you have to run through the water the better, again you are going to be faster swimming than running. When you stand up I use the "high knee" method where you spring off one foot and bring the other leg up above your waist in a bent position and alternate.
Running in sand when you first get out of the water is also a sensation you might want to experience before your first race.
In open water you will also need to practice "sighting". I recommend every 7-10 strokes to pick your head out of the water to ensure you are traveling in a straight line. Nothing worse than adding a few hundred meters to the swim portion of the race. Or what I try and do is make sure I can always see someone to my left (I have a habit of only breathing to my left- niche I acquired when first swimming and feels comfortable). I still sight though in case the person to my left is offline, but tracking a competitor while breathing allows me to sight without lifting my head out of the water.
Julie: When should I wear a wetsuit? (per USAT)
http://www.usatriathlon.org/resources/multisport-zone/rules-education/swim-conduct-wetsuits
Dan: If you are afraid of the swim (and most are- don't let anyone fool you) and your goal is just to finish the race you can still wear a wetsuit even if the water temperature is above 78 degrees. The only stipulation is that you will not be able to claim an award should you post a top 3 or top 5 (depending on race) finish in your age group.
Also note that your body will heat up rapidly so you will want to ensure that you hydrate upon completing the swim.
SAFETY
1. Always swim with at least one other person in the open water, never swim alone.
2. Try and wear a bright colored swim cap or something visible from the shore so someone can spot you.
3. Do not swim out too deep. You will be fine swimming just past the breakers.
4. Before swimming, make sure and check to see if there is an undertow.
5. In an open water swim, I swim with my Road ID on (www.roadid.com) this bracelet or anklet is customized by you with all your pertinent contact information (age, emergency contacts, allergies, medical conditions, insurance carrier etc)
Dan: Make sure to do an open water swim at least one time before your race (especially if it is in the ocean). The wave starts can be intimidating and overwhelming if you are not used to the them. Learning to get in and out of the water is something that many people will not pay attention to, but should know how to do. When running out to an ocean swim from the beach, hop the small waves, until you are about knee-quad deep then dive under crashing waves. This will keep you from being knocked back from a wave and more efficient (you will swim much faster than you can run in the water with it that deep).
For novices, I would suggest walking or jogging into the water. Let the competitive athletes in your age group go. The worst thing for a newbie triathlete to do is to get caught up in what other athletes are doing. You need to race your own race, not someone else's. This will also allow you to have less people around you when you start and will decrease any anxiety you may have. ( I would suggest a different approach to a newbie triathlete that has a swimming background)
I know many triathletes that suffered through their first swim. The heart races, you begin to breathe heavy and you are not used to swimming in a crowded situation. You will have people bump, hit, climb, pull you at some point during the swim. Do not panic, let those athletes work their way around you.
When exiting the water or coming to the end of your swim, I always use the rule that I swim until my stroke hand can hit the bottom of the water (I have long arms being 6'6) so this will differ amongst athletes. I think the less time you have to run through the water the better, again you are going to be faster swimming than running. When you stand up I use the "high knee" method where you spring off one foot and bring the other leg up above your waist in a bent position and alternate.
Running in sand when you first get out of the water is also a sensation you might want to experience before your first race.
In open water you will also need to practice "sighting". I recommend every 7-10 strokes to pick your head out of the water to ensure you are traveling in a straight line. Nothing worse than adding a few hundred meters to the swim portion of the race. Or what I try and do is make sure I can always see someone to my left (I have a habit of only breathing to my left- niche I acquired when first swimming and feels comfortable). I still sight though in case the person to my left is offline, but tracking a competitor while breathing allows me to sight without lifting my head out of the water.
Julie: When should I wear a wetsuit? (per USAT)
http://www.usatriathlon.org/resources/multisport-zone/rules-education/swim-conduct-wetsuits
Dan: If you are afraid of the swim (and most are- don't let anyone fool you) and your goal is just to finish the race you can still wear a wetsuit even if the water temperature is above 78 degrees. The only stipulation is that you will not be able to claim an award should you post a top 3 or top 5 (depending on race) finish in your age group.
Also note that your body will heat up rapidly so you will want to ensure that you hydrate upon completing the swim.
SAFETY
1. Always swim with at least one other person in the open water, never swim alone.
2. Try and wear a bright colored swim cap or something visible from the shore so someone can spot you.
3. Do not swim out too deep. You will be fine swimming just past the breakers.
4. Before swimming, make sure and check to see if there is an undertow.
5. In an open water swim, I swim with my Road ID on (www.roadid.com) this bracelet or anklet is customized by you with all your pertinent contact information (age, emergency contacts, allergies, medical conditions, insurance carrier etc)
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