After speaking with a few friends who are racing in a sprint triathlon this weekend, I felt compelled to write about the commonality I observed among this group of beginner triathletes. Each made the mistake of focusing solely on training for the three main events: swimming,cycling, and running, and overlooked the significance of the transitions.
Strategically executed transitions will make the difference between a racer's overall position and wasted time and energy that is nearly impossible to recover in a sprint race. For a beginning triathlete to become more competitive, he or she must approach triathlon as a five-stage race: the swim, swim-to-bike transition (T1), the bike, the bike-to-run transition (T2) and the run.
The most practical way to gain experience would be to compete in more races, but beginners who lack real-time experience can practice T1 and T2 to master these skills. Our very own Active Expert, Gale Bernhardt has compiled a list of techniques to help you perform screaming fast transitions.
The sixth annual Teva Mountain Games is returning to Vail, Colo. May 30 - June 3. This is the country's largest adventure sports festival celebrating mountain sports, soul and culture. This week-long gathering of professional and amateur outdoor adventure athletes from around the world will feature competition in multiple sports including: freeride mountain biking and big air, cross country racing and the Vail hill climb, freestyle and extreme kayaking, kayak and raft paddlecross,bouldering,speed and dynoclimbing,trail running championships, and the Ultimate Mountain Challenge. To Register for events, click here.
Floyd Landis is set to compete as a member of Team Athletes for a Cure in the Ultimate Mountain Challenge. This event is just eight months after the current/tentative/putative/besieged/etc. 2006 Tour de France winner underwent major hip surgery. Click here to read the full story.
In addition to the athletic events, the Teva Mountain Games will include an adventure photography competition, a film competition, an interactive exhibition and demo area, live music and the prestigious Everest Awards ceremony.
The adventure racing craze is sweeping the nation and a myriad of new races are being organized from coast to coast. Increases in participation have been linked to the natural cross-over for cyclists,runners and water-sport aficionados, but I believe the true allure of this demanding activity lies within the individual who is forced to realize his or her limits and push through them -- all while contributing to a team.
This team dynamic offers endurance athletes used to the solitude of triathlon or marathon the chance to work together as cohesive unit compensating for individual strengths and weaknesses. This creates an opportunity for individuals to emerge as leaders within certain areas of the race and responsibilities are delegated accordingly. Often, teams designate a captain and a navigator who've proven they can perform those tasks despite challenges such as sleep deprivation and physical exhaustion. Capitalizing on these strengths keeps a team organized and on track during the onset of fatigue.
I asked my friend Barrie Adsett, navigator for San Diego-based Team Equinox, what he considers to be the key to adventure racing. He explained, "In adventure racing, reading a map and knowing how to navigate are maybe more important than being a strong or fast athlete. No matter how fast you go, if you go the wrong way you are just further away from where you are meant to be, that much quicker."
Team captain Steve Moore commented, "Equinox has proven many times that brains beats pure brawn." Adsett added, "In the hare-and-tortoise fashion, going an optimal route is better than zipping everywhere but getting nowhere." Kristine Gillis, the sole female member of the co-ed team, recommends practicing with orienteering clubs and regional adventure racing groups.
Saturday morning is supposed to be a 20-mile training run according to my over the counter training regiment for the San Diego Rock 'n' Roll Marathon. Instead, I will up the ante and attempt my first ultramarathon. My decision to run the Lake Hodges50K has been inspired in part by the many endurance athletes that I learn about everyday here at Active.com. My other source of motivation comes from my lack of experience at such high mileage. In fact, leading up to this point, I have never logged a run greater than 18 miles. The decision to go even farther is not made in haste; it is based on careful research into ultra events. I've formulated a game plan that will take me to the finish line without risking my health for the race in June.
First and foremost, I have already run the entire race course in sections. I can visualize my approach while maintaining a psychological edge when the going gets tough. Secondly, my goal to cross the finish line within an eight-hour limit requires a pace that is faster than 15 minutes per mile. This is easily achieved by utilizing the keystone of this plan; the 5-to-1 ratio. After each five minute interval of running, I will walk for one minute and repeat this method for the five or more hours that it takes to cross the finish line, all the while conserving energy for later in the race by avoiding running up steep hills.
This race will also serve as a test of my in-race nutrition. I will finally be able to experience the stress on my gastrointestinal system (GI), while ingesting water and endurance fuel for a prolonged period of time. I'll have a water bottle strapped to each hand. The first bottle will contain plain water which I will refill at the seven aid stations throughout the race. The second water bottle will be a highly concentrated blend of two endurance formulas containing a 7-to-1 carbohydrate-to-soy protein ratio. This fuel also contains all the necessary electrolytes and calories, allowing me to travel without any other fuel. At the 16.2-mile aid station, friends will bring my drop bag containing fresh running socks, shirt, hat, sunscreen, Aleve and more endurance fuel for the remaining 15 miles of the course.
My nine weeks of conditioning, experience on the race course, in-race nutrition plan, support crew and will to succeed should be all I need to achieve my goal of finishing the ultramarathon. I hope to better understand how my body will react during the stress of prolonged activity and high mileage. I will then apply this knowledge and make the necessary adjustments to both my training regimen and my in-race nutrition to handle the intensity of a faster pace during the San Diego Rock 'n' Roll Marathon in nine weeks. Check back on Monday for a recap of this event and find out how it all plays out.
I recognized that I hit the first plateau in my 18-week training program when my training and nutrition regimen were dialed-in but my leg strength seemed to be deteriorating instead of building. In need of either cross-training or performance-enhancingexercises to counter this common stage, I came across the following article which helped me get my training back on track.
This featured article is for the runner,triathlete or adventure racer looking to develop the strength of their stride without logging additional miles or hitting the gym. These simple exercises will benefit both sprinters and ultra-distance runners alike, and can be performed in the comfort of the home. Read the following story to learn four exercises to increase your running speed.
Last week, Paul Staso canceled his transcontinental-campaign, P.A.C.E. Bike 2007, due to a series of unfortunate events. Less than one week after retuning home to his family, Staso has vowed to continue promoting youth fitness in America. This time, he won?t be traveling by foot or bike -- he'll be driving. On April 30, Staso will travel to Delaware and begin a one-month, cross-country speaking tour at schools along the route that he ran during his P.A.C.E Run 2006.
Staso has shifted gears from fitness to logistics in a last-minute effort to raise funds for his journey. Six-thousand miles of driving in a month is a daunting task, but nothing like his 3,260-mile east-to-west-coast run in 2006. Without the physical burden, Staso will benefit from increased energy during P.A.C.E. Tour 2007 and will make frequent stops to conduct quality motivational presentations and raise awareness in children about the importance of health and fitness.
[series of unfortunate events|http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/08/pacetour.jpg] Staso's real-life struggle during his attempt to cycle across the country has created a more endearing persona. Instead of Staso being viewed as an athlete that is capable of the extraordinary, he now has more human-like characteristics associated with him. This new platform will allow Staso to reach a greater audience of children who have experienced a similar struggle with setting and reaching goals. Our thoughts and support are with Staso as he continues Promoting Active Children Everywhere.
Spring is here and athletes are emerging from confines of the gym much like spring flowers from the darkness of winter. Soon, scores of brightly colored spandex outfits will sprout along the streets as the sun washes away pale memories of treadmill and bike-trainer workouts. As exciting as it is to trade the smell of chlorine for the freshness of open-water swims, this transition is known for leaving overly eager athletes high and dry. It is important that we respect the vulnerability of our bodies during this adjustment period. Conduct your own Preseason Check-up and be sure to keep yourself on track toward your fitness goals.
The term Sherpa refers a Nepalese ethnic group in the HimalayanMountains. Over the years, this term has adapted a lower-case-first-letter version to describe a guide or porter hired for mountaineering expeditions in the Himalayas. Although these men are not necessarily members of the Sherpa ethnic group, they are all renowned for their strength and experience at high altitudes. Of the most famous is Tenzing Norgay, a Nepalese porter who stood beside Sir Edmund Hillary as the first men to summit Mount Everest in 1953. Since that great day, two sherpas have excelled within the community. The first is Apa Sherpa, famous for holding the Guinness World Record for 16 summits of Mount Everest. The other is Lhakpa Gelu Sherpa, who holds the Everest speed-ascent record at 10 hours, 56 minutes, 46 seconds.
Apa Sherpa and Lhakpa Gelu Sherpa serve in a more guide-like role commanding higher pay and respect from the community due to their high-altitude achievements. A group of climbers and scientists organized funding for a research documentary this spring on the superior performances of the sherpas. The film will follow an all-sherpa team to the summit of Mount Everest. These six-members share 50 Mount Everest summits between the group. First, the sherpas will undergo a series of physiological tests in a U.S. laboratory to determine what enables these men to out-perform others in such extreme conditions. Next, the film will move to Everest base camp before the team begins their expedition.
Throughout the film, the climbers will be monitored using state-of-the art body mapping to track heart rate, lung capacity and other essential functions. In addition to providing physiological insight, this film will educate others on a previously untold story of the under-appreciated Sherpa people who have played a crucial role in every successful attempt on Everest.
Paul Staso has canceled his transcontinental-campaign,P.A.C.E. Bike 2007, and is flying home today. Staso had a difficult decision to make while fully cognizant that he might be letting people down. His latest online journal entry read, "That won't be a popular decision with everyone, but then again most people who will judge my actions have not experienced the enormity of crossing a continent solo and unsupported." Staso dispelled these external pressures by listening to his heart. He wrote, "I cannot point to one particular thing that is telling me to abandon this trek. However, I do know in my heart that I am taking the right action." He will safely return to his wife and four children, at peace with his decision. The series of unfortunate circumstances that plagued Paul's campaign included an accident, storm and near-robbery. Read Tuesday's P.A.C.E Update for more details.
In March, I blogged about a Paul Staso's campaign to promote youth fitness called P.A.C.E. Bike 2007. Paul began his 3,260-mile transcontinental tour last week in Delaware. Only three days into his journey, Paul experienced a series of unfortunate events. First, he was struck by a car in Washington, D.C. Despite being thrown from the hood of a moving vehicle, Paul was able to regain the physical and mental strength necessary to continue his trip. Once his bike was repaired and he was rested, the weather on the east coast took a turn for the worse and delayed his departure. Although this allowed him more time to rest following the accident, it unfortunately threw-off the timing for each arrival and presentation he had scheduled across the country. Just when he thought it couldn't get worse, he was almost robbed.
Despite these set-backs, Paul is back on-track and will continue P.A.C.E. Bike 2007. Paul is an endurance athlete and is powered by a spirit that is more resilient than most. It is by this perseverance that Paul will continue his journey with more strength and wisdom than before. I plan to keep you updated as Paul continues his campaign, Promoting Active Children Everywhere.
Robert Cheruiyot won the 111th Boston Marathon today. This is his third win and second in two years. The Kenyan defended his title in a time of 2 hours, 14 minutes, 13 seconds, which was seven minutes slower than 2006.
Russia's Lidiya Grigoryeva won the women's race finishing in 2 hours, 29 minutes, 18 seconds. Grigoryeva finished 40 seconds ahead of the second place finisher.
This year, course times were slowed by the harsh New England weather. Of the total 23,903 register-runners, 2,449 chose not to pick up their bib numbers over the weekend and even more no-shows were recorded on race day.
My best friend Johnny ran the race this morning with his girlfriend. They trained for 18 weeks and crossed the finish line together, a little over two hours behind the winner. I spoke with John on the phone afterward and he described the race as difficult due to the high winds and steady rain. He also expressed the importance of in-race nutrition and thanked me for the advice I provided in my previous blog, Nutrition: What Fuels You?
The 2007 NCAA Men's Swimming and Diving Championships came to an end this past Saturday in Minneapolis, Minnesota. The title was secured by Auburn, who finished with 566 points which was 169 points ahead of second place Stanford. Auburn coach David Marsh was awarded NCAA Coach of the Year and secured his 12th national championship tying the record with the most swimming and diving titles ever won by a NCAA head coach.
This model of leadership greatly contrasts second place finisher Stanford and the leadership role of their head coach, Skip Kenny, who was suspended for erasing the records of 5 of his swimmers who graduated 2006. Kenny was suspended with pay by the university for his actions <[click here for full story|http://active.typepad.com/endurance/2007/03/stanford_coach_.html]> and did not attend the 2007 NCAA Men's Swimming and Diving Championships. In Kenny's absence, 2 new school records were recorded amongst the four second-place finishes.
Yesterday I wrote about Bill Nawn and Sean Luitjens who plan to run the 111th Boston Marathon twice. Their double-marathon distance is for a charitable cause and very similar to the this story, but 1,500 miles shorter.
There is a group of 20 runners who will not stop after they run the Boston Marathon on Monday. These athletes make up two teams of 10 participants in the TREK II East Coast Relay. On Wednesday they will embark on an 11-day, 1,568-mile relay run to West Palm Beach, FL. Each team will average 143 miles a day while each runner will cover 15 to 17 miles a day.
Teams will be running at the same time, but each will raise funds for a different charity. Each runner is responsible for raising a minimum of $5,000 for their respective organization. Classrooms across the country will be monitoring as Team DMSE and TEAM POL pass through 11 states and the District of Columbia on their way to Florida. The teams hope to motivate kids and raise awareness about child obesity, diabetes, cancer and heart disease.
This year, I've come across a few unconventional plans for running the Boston Marathon. I've read of soldiers running in Iraq, an astronaut running in space and two athletes who will run the race twice. Although these runners all share a passion for the sport, each must find their own source of motivation to endure while preparing for such a challenging event.
On Monday, 40-year-old Bill Nawn of Bedford, N.H will add a fourth double-marathon distance to his impressive endurance sports resume consisting of 13 normal-length marathons. Nawn will be accompanied by close friend, Sean Luitjens, a 34-year-old from Crestwood, Ky., who has completed over 150 triathlons, including nine Ironman triathlons.
In addition to training, the pair has been raising awareness of heart disease and $10,000 for the Lown Cardiovascular Research Foundation in Brookline, Mass. Heart disease is the deadliest in our nation and Nawn has had a personal encounter with the disease. Four years ago, Nawn experienced abnormal heart beats, called cardiac arrhythmia, during a race and was forced to stop running. After extensive testing, Nawn eased his way back into the sport as an ambassador, encouraging people with potential heart problems to stop ignoring signs and go see their doctors.
Nawn feels fortunate that his condition was not life-threatening and will continue his double-marathon tradition on Monday at the 111th Boston Marathon. He and Luitjens will start their race day at 7 a.m. and run the 26.2 miles from the finish line on Boylston Street to the official starting line in Hopkinton. Upon their arrival, the two will have an hour of rest to refuel before running the 26.2 miles back to Boylston Street--a 52.4-mile total.
Andrew Skurka is a 26-year-old backpacker best known for being the first to complete the 7,778-mile Sea-to-Sea Route in July 2005. His 11-month, transcontinental hike began in Quebec and followed a network of trails to Washington. This accomplishment earned Skurka some of the top accolades in the outdoor industry in 2005 and 2006.
After months of careful planning, Skurka hit the trail again on April 9, attempting to become the first person to complete the Great Western Loop. This 6,875-mile footpath is made up of a network of five existing long-distance hiking trails and a self-designed section that passes through the Sonoran and Mojave deserts. The trip started on the South Rim of the Grand Canyon and will take seven months to complete. Ending in early-November, Skurka will have passed though 12 national parks and over 75 wilderness areas during his journey.
In addition to impressive backpacking experience, Skurka is also a conservationist and well-respected public speaker. Skurka has been an ambassador of living a ?lightweight lifestyle? in hopes to minimize his individual impact on the environment while raising awareness of the environmental implications caused by global warming.
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