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Wildflower Preview

Posted by MikeDiesel Jan 29, 2009

 

When I was getting fitted for my new running shoes, I told the guy that was helping me that I was training for the Wildflower and he said he would be going up their too. I thought that was pretty cool until he said, "Hope yer training for some hills." At that point, we both sort of chuckled and proceeded to talk about something else.

 

 

Well, the word "hills" sat in the back of my mind for about a week or so before I went on to the website for the Wildflower and found the actual Race Course map. I found out in fact that the "hills" were no joke and it looks like the cycling portion is a straight roller coaster followed up with a gradual uphill run until you hit the 6k mark and then start climbing some sort of monster. I'm not so much intimidated, but more motivated right now to train harder and change my routes up.

 

 

I'd love to hear details from anyone who has raced the Wildflower and how their race went.

 

 

836 Views 3 Comments Permalink Tags: bike, wildflower, run, swim, hills

So, here is my introduction video. Hope you enjoy and like I said, please make comments and ask questions.

 





And this next video is just one short sample of one of my many outtakes.



734 Views 2 Comments Permalink Tags: video, swimming, triathlon, outtake

Three good things

Posted by danger prone Jan 26, 2009

 

Gale thanks for the post about the rules and regulations. Very helpful.

 

 

Last week Gale asked us to talk about three positive things about our training. I had just returned from a ski vacation at the time, so I figured I would wait until I could reflect on a full week of training.

 

 

1.) Completing a half-marathon. OK, so this wasn't part of the training program and looking back, I'm lucky I didn't hurt myself. It was a major confidence booster, however, so maybe the risk was worth it afterall. I know I can run 13 miles. I know I can be out there having fun for more than two hours. Priceless in my eyes.

 

 

2.) Learning a new virtue: patience. I was patient enough to allow for proper recovery from my half-marathon. Patience isn't always my strong point. This was a big step forward for me. I forced myself to take a few days off and it made all the difference.

 

 

3.) Clipless pedals don't scare me. I am slowly gaining confidence on my bike and clipless pedals. I no longer feel as if I am locked into a speeding death trap. And that's a good thing. No more falls either!

 

 

773 Views 1 Comments Permalink Tags: cycling, halfmarathon, triathlon_rules

Positive Things

Posted by MikeDiesel Jan 26, 2009

 

After some technical difficulties while trying to blog last week, I am back up. So, here are my list of postive things from the past week.

 

 

-- Went to Road Runner Sports in San Diego and got fitted for the correct running shoes and some custom in soles. This in itself is a huge blessing and has made way more of an impact on my running than I ever imagined.

 

 

-- I completed the swimming plan in full, which I had not done yet. I also spent some time with a friend that swims a lot and figured out some of the holes in my swim game (my kick was terrible and I was shown the proper way to try and breath)

 

 

-- I tuned my bike up and it is riding like new again. Once that was done, I went and did an easy 40 mile ride through the wine country in Temecula. That was awesome!

 

 

493 Views 1 Comments Permalink

USAT Triathlon Rules

Posted by Gale Bernhardt Jan 22, 2009

Steve ~

 

The way I read it, swim cut-off is 1:20 after the last individual wave. I suspect you'll be starting your swim shortly after 9:00 am and before 9:30.

 

You brought up a great point, that everyone needs to know the rules. Below is a list of commonly broken rules from the USAT site, along with a link to the full set of rules:

 

1. Helmets:

No modifications may be made to the helmet. Helmets must be worn as they were purchased. If the helmet came with a cloth cover, the cover must be on the helmet when competing. Helmets must be worn at all times while on your bike. This means before, during, and after the event.

 

Penalty: Disqualification

 

2. Chin Straps:

Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.

 

Penalty: Disqualification on the course; Variable time penalty in transition area only.

 

3. Outside Assistance:

No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness.

 

Penalty: Variable time penalty

 

4. Transition Area:

All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant's equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.

 

Penalty: Variable time penalty

 

5. Drafting:

 

Drafting--keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.

 

Position--keep to the right hand side of the lane of travel unless passing.

 

 

Blocking--riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass.

 

 

Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.

 

Penalty: Variable time penalty

 

6. Course:

All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times.

 

 

Penalty: Referee's discretion

 

7. Unsportsmanlike-Like Conduct:

 

Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden.

 

Penalty: Disqualification

 

8. Headphones:

Headphones, headsets, walkmans, ipods, mp3 players, etc. are not to be carried or worn at any time during the race.

 

Penalty: Variable time penalty

 

9. Race numbers:

All athletes are required to wear race numbers at all times during the run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing.

Penalty: Variable time penalty for missing or altered number, Disqualification and one year suspension from membership in USAT for transferring a number without race director permission.

 

10. Wetsuits:

Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.

 

11. Abandonment:

All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.

 

 

Penalty: Variable time penalty

 

 

Distance Category

1st Offense

2nd Offense

3rd Offense

Short or Sprint

2:00 minute

4:00 minutes

Disqualification

Intermediate

2:00 minutes

4:00 minutes

Disqualification

Long

4:00 minutes

8:00 minutes

Disqualification

Ultra

6:00 minutes

12:00 minutes

Disqualification

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In additon, below are a couple of the swimming rules that help make people feel more at ease. The short of it is you can rest by standing on the bottom or holding on to a boat. You can actually walk making forward progress. You can't make forward progress using a boat or other object:

 

 

4.1 Permissible Strokes. Swimmers may use any stroke to propel themselves through the water and may tread water or float.

 

 

4.2 Bottom Contact and Resting. A participant may stand on the bottom or rest by holding an inanimate object such as a buoy, boat, rope or floating object. Excluding the bottom, a participant shall not use any inanimate object to gain forward progress. A violation of this section shall result in a variable time penalty, unless the Head Referee in his/her sole discretion determines that the violation was substantial and resulted in an unfair time advantage, or (ii) the violation constituted endangerment under Section 3.4(1).

 

 

 

 

 

1,480 Views 0 Comments Permalink Tags: triathlon_rules, usa_triathlon_rules, triathlon_swim_rules

There is hope

Posted by stesaunde Jan 21, 2009

 

I was talking to one of my friends that's a triathlon buff last night and he told me that he does the breastroke for 2/3 of the time.  Of course, he does the ironman so maybe with a longer swim it's different but he maintained that he keeps up with other people doing freestyle.  I had no such luck this morning - keeping up with people doing freestyle while I was doing breaststroke.  Of course, I couldn't keep up to them doing freestyle either but that's besides the point.  The good news is that with his encouragement and an openminded approach to stroke choice I managed to do the swimming work out for the first time as prescribed.  (Up until now, let's just say I have been standing up every now and then to catch my breath - ok, I've probably been doing about as much standing as I have swimming:)  I didn't even kick off the walls (his idea ).  Of course, I did take a good hour to do it and my breastroke probably would have looked more like a doggy paddle to onlookers half the time when I was trying to catch my breathe but for me that's real improvement to make it from one side of the pool to the other without stopping.  I even pulled off a couple of segments of freestyle where I actually breathed in air.

 

 

My friend also mentioned the importance of taking salt tablets on race day - I never would have thought of that.  And he warned me about cut offs and being aware of all the rules so as not to get disqualified.  It looks like I'm going to have to do some research on the wildflower site - especially in the swim section.  That would really be a downer if I swam a whole mile only to be informed that I had been disqualified for taking all day:) I went ahead and looked it up:

 

 

Olympic Cut Off Times:

 

Swim: 12:15PM (1:20 after the start of the Last Individual Age Group wave)


Bike: 2:45 PM (3:50 after the start of the Last Individual Age Group wave)


Run: 4:15 PM (5:20 after the start of the Last Individual Age Group wave)

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I think that means I need to be able to swim 1.5k in under an hour and 20 minutes.  I'm not sure if that means 1:20 after my group starts or 1:20 after the last group starts (assuming I'm not in the last group).  I was kind of hoping for a bigger time window.  Like maybe 3 hours.  So basically, I need to swim 30 laps in about an hour to allow for race day jitters.  That's 15 sets with no kicking off the walls and no stopping to catch my breath.  Time to get in shape.

 

 

 

 

719 Views 0 Comments Permalink

Random acts of running

Posted by danger prone Jan 20, 2009

 

I am typically a controlled person. I do - on occasion - act impulsively. This weekend, as my husband, Adrian, and I traveled to Phoenix for the P.F. Chang's Rock n' Roll marathon, was one of those times.

 

Adrian was signed up for the marathon and I planned to cheer him on somewhere along the route and take photos of the event. We walked into the expo to pick up his race packet with thousands of other participants. As we passed by the registration table, he turned to me and said, "So, are you going to sign up for the half?"

 

Maybe it was seeing all of those psyched up people getting ready for race day. Maybe it was the free shots of cytomax and other running booty we received. Whatever it was, I found myself signing up for the half marathon within 15 minutes of Adrian's question. I figured, why not? I've hiked more than 13 miles in a day. I don't have to run the whole thing.

 

Here's how it went: Race day was great. It was an early start, but I slept well and really wasn't nervous because, quite frankly, I didn't have time to think about it. The marathoners left first at 7:40 a.m. The half marathoners - more than 21,000 of us - left at 8:30 a.m. The half marathon had a corral start, which meant I didn't cross the start line until 9 a.m.

 

I kept it slow. Real slow. I ran the whole way, only walking through the aid stations and once for a much needed port-a-pottie break at mile 5. I finished in 2 hours and 31 minutes. Adrian finished the marathon in 3 hours and 39 minutes. Clearly, he is a stronger runner.

 

Post race: I am sore in my quads and my left foot feels bruised. I wonder if I had my shoe tied too tightly?

 

 

I guess this fulfills my long run for the week, right Gale?  

 

 

702 Views 2 Comments Permalink Tags: training, marathon, endurance, kirstenkorosec, halfmarathon

 

Tri Team ~

 

 

Can you each post three things that went well for your training last week? New milestones achieved? New adventures tried (yikes! ice bath!)?

 

 

Any three things about your tri training that were great...

 

 

461 Views 0 Comments Permalink

Iced Out

Posted by MikeDiesel Jan 17, 2009

Typically when you say, "Iced out," you are talking about something that has a bunch of diamonds or shiny things on it. Well, one of my buddies that I train with promised we that getting Iced Out was the only way to go when trying to recover from soreness in my legs after running and swimming. So, after explaining to me that he meant making a bath with 60lbs of ice it did not seem near as appealing. Against my better judgement, I went for it and took the ice bath. I didn't think I'd be able to pull it off after getting my lower body fully submerged, but 10 minutes later I came out feeling like a million bucks. An extremely cold million bucks with a signifigant amount of shrinkage ;\.

 

Just to prove I actually did it for all those doubters, heres a pic right after I hopped in. This was before everything started burning and I could still pull off a face that looked like I was excited to be doing this.

 

 

 

 

 

 

 

 

645 Views 0 Comments Permalink

training

Posted by javierleiva Jan 15, 2009

During the last couple of  weeks i have been trying to keep up with the training. Everything seemed great until the swimming part,that is when i started to question if i had made the right decision by attempting to  train for a thriathlon. When i got into the pool for the first time i said to myself i can do this, after a lap or two, i was so tired i wanted to quit right there.

 

Since that sad moment i felt i have improved, and i even feel i can do this. Swimming still remains the hardest part of the training but now i  have hope!!!!!  

 

 

583 Views 1 Comments Permalink

Cross training in the snow

Posted by danger prone Jan 14, 2009

 

How much damage would a week without training set me back? OK, I already know the answer. Probably quite a bit. But I have this amazing ability to rationalize all of my behavior including my ski vacation to Telluride, Colo.

 

 

I'm here with my husband and family for the week and we've enjoyed several days on the slopes. This is all good and I wouldn't trade it for anything. But I have to admit my training has probably suffered because of it.

 

 

I did do a little advance planning/training by working out on my rest day last Friday. Since then we've skied everyday - typically from 9:30 a.m. to 4 p.m. with about an hour break for lunch. My husband is an incredible skier so keeping up with him means aching quads at the very least. I know I'm working my body, but I have to wonder if my training has suffered because of my little escapade.

 

 

I'd love to hear from Gale or anyone else if I should just pick up on the training where I left off or do something else?

 

 

649 Views 0 Comments Permalink Tags: triathlon, skiing, crosstraining

 

It stinks to get sick when you feel you are on track training for your upcoming events. As much as we all try to stay healthy, it happens.

 

 

It may start with a scratchy throat or just feeling tired. Those of you that are "A-Type" personalities definitely don't need the toughen up cupcake blog. Instead you need to take a break.

 

 

If your symptoms are above the neck (sinus drainage, watery eyes, scratchy throat) you can go ahead and exercise...but...only if you really feel like it and if you keep it completely aerobic. If you are "on the edge" of an illness, typically an anaerobic workout will push you over the edge into a real illness.

 

 

If your symptoms are below the neck (coughing, body aches) or involve a bacterial infection (sinus, bronchitis, walking pneumonia) then it is best to take a few days off and just rest. Generally, if you take a break and rest you'll get over the entire illness faster than if you try to suffer though it. Additionally, I personally know people that have pushed themselves when they've been sick with a cold or flu and end up with further complications. (Viral Myocarditis and Guillan-Barre Syndrome to name a couple).

 

 

I'm not trying to scare you, but I do want you to have respect for your body when it is trying to wage war against illness. I do want you to think twice about exercising when you are sick.

 

 

So, you've decided it's best to take a few days off and rest. What to do about that training plan?

 

 

If you miss between one and three days of a training plan, just forget about the days you missed and pick up on the next workout, with these modifications:

 

  • Keep any intensity above Zone 2 out of all your workouts for around a week.

  • You may need to cut down the time of your workouts by 20- to 50-percent. Do enough so that you feel good and leave the workout wanting more.

  • If you start a workout and feel worse as you get going, just stop the workout and try another day.

 

If you miss three to seven days of a training plan due to illness, forget about the days you missed and pick up on the next workout with these modifications:

 

  • Keep any intensity above Zone 2 out of all your workouts for one to two weeks, maybe more. Keep any intensity above Zone 3 out of your workouts for an additional two weeks.

  • Definitely cut down the time of your workouts by 20- to 50-percent. Do enough so that you feel good and leave the workout wanting more.

  • If you start a workout and feel worse as you get going, just stop the workout and try another day.

 

If you miss more than two weeks of a training plan due to illness, you'll need to go back and rebuild lost fitness. If you are in the preparation or base phase, there are some options:

 

  • Go back and repeat the three or four weeks prior to the onset of the illness. This may mean you eliminate some intensity workouts later in the plan or closer to the race. This is a better choice than trying to skip foundation workouts and go right to intensity.

  • Continue with the training plan; but, keep any intensity above Zone 2 out of all your workouts for at least two weeks, maybe more. Keep any intensity above Zone 3 out of your workouts for two more weeks. (A minimum of four weeks total here.)

  • Definitely cut down the time of your workouts by 20- to 50-percent. Do enough so that you feel good and leave the workout wanting more.

  • If you start a workout and feel worse as you get going, just stop the workout and try another day.

  • When you do begin to do faster workouts, you may need to reduce the volume (accumulated time) of the intensity scheduled by 20- to 50-percent.

 

Most of the time, it's okay to do some strength training if you feel like doing something but you don't want to risk an aerobic workout. Don't get carried away and make yourself exhausted, just go push around some iron and get the blood moving. If you are sneezing, coughing and carrying on with your illness, most people (including you, if the roles were reversed) would prefer you stay home until you're healthy.

 

 

As always, health first, performance second.

 

 

Get well soon ~

 

 

544 Views 1 Comments Permalink Tags: exercise_illness, aerobic_exercise_sick

Goggles Rule!

Posted by stesaunde Jan 13, 2009

That girl was not kidding - goggles do make a difference.  Last week was the first time I've ever tried them and I'm loving the results.  Now if I could just get an air tank on my back I think I'd be able to start training.  No offense, but I'm having trouble swimming the length of the pool and now my lap count just went from 10 to 16.  I seriously need to learn how to breathe.  Call me crazy but I run out of energy really fast when I don't have any air in my lungs.  I find myself breathing a lot harder after swimming then biking - in fact, swimming is right up there with sprinting at the end of a run when it comes to how hard it makes me breathe.  Since when was swimming supposed to wear you out so much?  I seriously think it's just me - everyone else in the pool looks just fine.  Speaking of which, are you supposed to start breathing in when there's still water around your mouth - you know what I mean - when you stick your head out do you wait for the water to drip off your face before you open your mouth and breathe in or do you somehow breathe in a way that avoids whatever water might be splashing around?  Also, how strong do you breathe in - a full breath like when you're running or a partial or  quick breath?  Also, how do you breathe out - I've been practicing pushing it out my nose but sometimes I wonder if I'm pushing the air out before I used it or if I push too much out too fast.  On the other hand, sometimes I don't push out enough and I go to breathe again and I feel like I can't because I didn't exhale.  Yes, what I'm saying is I don't know how to breathe and it's embarrassing:)  Anyway, any suggestions would be helpful - thanks.

529 Views 2 Comments Permalink

I'm Sick :(

Posted by MikeDiesel Jan 13, 2009

Before I start crying about being sick, I would like to thank everyone who commented on my Tri-Diet blog. It pretty much confirmed everything I thought I might be doing wrong and their was some great insite from a few members on how I could correct my diet.

 

So anyways, its that time of the year and I have gotten ahold of a sinus infection. My energy levels are pretty low and I was forced to take yesterday off and possibly today. I was thinking about just doing the strength training that I was supposed to do yesterday since I am having a hard time breathing and cardio in any way shape or form does not sound like fun.

 

 

My plan for this week is to skip my rest day on Friday and just push everything back a day so I am caught up by Saturday.

 

 

Gale, if you could let me know how all that sounds it would be appreciated.

 

 

530 Views 5 Comments Permalink

 

As a comment to Javier's introduction post, Steve wondered about wearing those tight cycling clothes. (See his comment on the post here.)

 

 

Readers - do you have some suggestions for race day wear for Steve?

 

 

Any of you have any race day wardrobe malfunctions that you want to share?

 

 

617 Views 2 Comments Permalink Tags: wardrobe_malfuntions, race_day, what_to_wear

My Back is sore

Posted by stesaunde Jan 9, 2009

 

Since when was swimming supposed to wear you out?  I've always thought

of swimming as a relaxing past time.  Then I started noticing the

muscles in my lower back yesterday - ouch - could I have really pushed

it too hard in the pool?  The only other option would have been biking

but come on - not only was it a bike (biking has always come naturally

to me) - it was a stationary bike (I think it's the first time I've

ever ridden one).  We've been getting pounded with snow this week so I've been keeping it indoors.

 

 

So I got a pedometer in the mail yesterday from Active - happy birthday to me!   My goggles also came in - can't wait to try them out.

 

 

727 Views Permalink

Tri-Diet

Posted by MikeDiesel Jan 9, 2009

I was sort of hoping someone would post up a good diet in order to be well fueled for the different base training excercises. Since I haven't seen anything, I'll post up what I am doing and see if anyone can offer inmprovements on how I can do better.

 

Meal 1 (8:00 AM - 9:00 AM): I eat one bowl of Kashi Go Lean Crunch w/ a cup of soy milk and a glass of Simply orange juice.

 

 

Meal 2 (10:30 AM - 11:30 AM): Chicken Burrito: 1 whole wheat tortilla, 1/2 boneless skinless chicken breast, and a pinch of cheese. Or, I'll eat a cup of whole wheat cheese ravioli or tortellini with a little Vodka sauce.

 

 

Meal 3: (1:00 PM - 2:00 PM) Protein Bar or shake w/ 30-40gm of protein.

 

 

Meal 4: (3:30 PM - 5:00 PM) Chicken Burrito: 1 whole wheat tortilla, 1/2 boneless skinless chicken breast, and a pinch of cheese.

 

 

Meal 5: (6:00 PM - 7:00 PM) Chicken Breast (40-50gm protein) or Protein Bar (30gm of protein)

 

 

  • If I end up excercising after 7:00 PM I try to eat a protein bar after the work out to help recovery and build muscle

 

 

 

 

    • I indulge in a glass or two of wine during the week a couple times and do go out once a week usually.

 

Please let me know what I can do to improve this or any healthy easy to make foods you suggest.

 

 

807 Views 3 Comments Permalink

Clipless pedals

Posted by Gale Bernhardt Jan 9, 2009

 

Kristen ~

 

Your hubby is the best!

 

Manti gives good advice about clipping in and out on a trainer, so it becomes automatic for you. A few more quick tips about clipless pedals:

 

  • You can set the tension on most clipless pedals to make it easier or harder to unclip. In general, riders new to clipless should set the tension on the easiest setting.

  • Be sure to check the cleat on the bottom of your shoe from time to time. The screws on the cleat can get lose and make it tough to get in and out of the pedals.

  • Most pedals have a way to lubricate the system to keep it working correctly, check with your bike shop about how to take care of your pedals.

  • Unclip your foot and rest it on the pedal as you coast/brake approaching a stop sign. Some riders prefer one foot over the other, but it is good to practice with both feet so you are comfortable setting either foot down at an intersection. (You may have unclipped your "non-preferred" foot in your blog and when you went to stop and put down that preferred foot, oooops it was still clipped in. We've all done it at one time or another. In fact, that would be a great community discussion, "Most embarassing tip over at a stop sign, stop light, intersection, stopping situation...")

 

Have fun weekend ~

924 Views 0 Comments Permalink Tags: clipless_pedals

Swim. Bike. Run.

Posted by danger prone Jan 7, 2009

 

My training has gone pretty well, as far as I can tell. Here's a brief recap of my hits and misses and hopefully I'll get some feedback from anyone out there in the blogosphere.

 

 

Running: I figured this would be my strongest event. I've been really inconsistent in my performance. I feel great some days, completing the training easily and without expending a lot of energy. The next time around I'll struggle on short runs. Two days later, I'll bust out my long run without a problem. I think I'm going to stick to the 5-minute run and 1-minute walk strategy for a couple of weeks.

 

 

Swimming: I'm surprised how my swimming has been since I began training. I missed the first few training sessions because I did not have access to a pool. I was feeling a bit nervous when I finally hit the pool. My brother, who competed in the Lavaman Tri in Hawaii last year, gave me a few pointers. I've managed to complete a 500 everytime I swim and I'm tired, but not totally fatigued.

 

 

Cycling: I have not put as much time into the cycling as I should. I've completed the training, but until this week it was on a stationary bike. I love cycling and am looking to forward to learning how to make my bike work for me. I'd appreciate any advice on proper shifting etc.

 

 

759 Views 2 Comments Permalink Tags: training, cycling, swimming, triathlon

 

On New Year's Eve, I was shocked, surprised, elated. Anything else? Oh yeah, I think I may have cried. But before I start talking about my amazing bike given to me by my crafty husband, let's back up a bit.

 

 

My husband and I have talked about buying a bike for awhile and long before I decided to train for my first triathlon. Ultimately, we decided to wait. Or so I thought. Then came New Year's, the new bike sitting on our porch and the celebrating, tears etc. Two days later I was properly fitted and added clipless pedals (which actually means you're snapped into the pedals).

 

 

I was ready. I clipped in and took off. I started practicing clipping in and unclipping. I slowly began to brake, unclipped my right foot and came to stop. And then - for reasons I'm not entirely clear on - I attempted to step down with my left foot, which was still clipped in. Gravity won.

 

I love my bike. I'm going to have to work on my relationship with my pedals. My plan is to get on the bike everyday for a brief period of time just to practice clipping in and out and, of course, stopping safely.

 

 

841 Views 6 Comments Permalink Tags: cycling, triathlon, clipless, pedals

Glad to see several of you posting about your experiences getting rolling on the training program. It's great that we have a group training for tri with diverse backgrounds. There are other people out there just like you. They will get inspiration from reading your blogs.

 

Mike - You are right-on about the structure of the training plan. The plan is indeed structured so you can be rested for key workouts. You are also discovering a cool thing about the human body and that is it adapts to stress with rest. You're recovering faster and in just a few weeks you'll easily be doing things that today you'd deem "hard". Nice!

 

Steve and Javier - The buddy-approach to training is a huge advantage for you. Not only do you have the support of the Active team, you have someone right there.

 

Thanks, Steve, for reminding people it is more comfortable to swim with goggles. You're right, it will be much more comfortable with the goggles. Keep us posted on fit and comfort of the ones you selected. The nerf war looks like it was really fun...

 

 

For swimming technique and breathing timing, it might be most expedient for you to ask the local pool if any of their instructors provide private swim lessons. Just one or two private lessons can help you minimize the energy you expend swimming. If both of you go together for a private lesson, you can remind each other of the tips the instructor gives.

 

 

Javier, clothing selection is entirely personal. We can talk about that more as the program gets rolling, but there is a wide variety of style from flashy to very modest. In the end, it's about comfort wearing the gear that makes you feel confident.

 

 

Maybe Giselle and Kirsten will give us an update soon.

 

 

Here is a thought for the day from the courage section:

 

 

Progress involves risks. You can't steal second and keep your foot on first. - Frederick Wilcox.

 

 

 

 

 

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Starting to Understand

Posted by MikeDiesel Jan 6, 2009

Now that I have gotten accustom to the base training program, I am starting to recover a lot faster than I was before and am realizing why the work out schedule is planned how it is.

 

I pretty much consider day 1 of the schedule the longer Saturday run. I'm still not really looking forward to doing this every Saturday yet, but it does help out a lot to have a full day of rest before taking off on a run/walk/run/walk for an hour or more. This also gives me a full week of recovery before I am expected to put in this big of effort into running again.

 

 

On day 2, the 1 hour plus bike ride is a walk in the park and I just cruise it at low intensity. This helps losen all the muscles in my legs back up from the precvious day's activity.

 

 

The third day is also pretty relaxing with an easy warm up run or a few minutes on the eliptical. This doesn't really increase the level of soreness in my body, but helps me get accustom to the run even more. After that, the streng and core training I have been doing is making a noticeable difference in my recovery times.

 

 

The swim on day 4 is my more promising day in the pool as all the muscles I use for this portion are well rested and I have a pretty postive attitude going into it. Also, I don't have to put as much effort into the different parts of my legs that I used for running. At least that's what I keep telling myself.

 

 

Day 5 has got to be my easiest work out day. This is almost like a wind down coming into the latter part of the week. The warm up bike ride is pretty simple and fun since I pretty much take it easy riding to the gym or around the neighborhood. Strength and core training has also been fairly easy and I am just working on making sure to follow Gale's list of excercises to do.

 

 

On the final day, I am not looking forward to the swim, but realize all I have to do is get through this last day and I can finally enjoy a day of rest and that pushes me to finish.

 

 

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So I went swimming at Chinquapin (Alexandria, VA) a couple of days before Christmas and after a couple of failed attempts at swimming a full lap I realized it was going to be a little harder then everyone else there was making it look.  I was in the pool for maybe an hour and a half and the longest I made it without stopping was two-thirds of a pool length.  A girl a couple of lanes over told me my timing looked fine I just needed goggles but I think she was being overly positive which I greatly appreciated:)  Well, I revised my Christmas list and one of my brothers picked me out a pair of goggles that is sure to make me look like a yuppie wannabe - but at least my eyes won't be bloodshot for hours afterwards.  The practice was helpful and I actually was getting my mouth out of the water on alternating sides at the right times - as soon as I can overcome my fear of sucking in water and actually breathe in air it'll be great. 

 

 

I went biking once as well with my sister and one of our brothers accompanied us on roller blades.  It was a token ride around the neighborhood puncuated with short sprints to keep my brother from skitching a ride - we actually spent more time fixing the bikes beforehand then riding them though.  Come to think of it, having to pull my brother was probably a lot better exercise ...

 

 

I never went running for the sake of running but I did help out on the early morning paper route a bunch of times which involved running a wing including the stairwell of 3 apartment buildings, 17 stories each.  Ok so the last one only has 14 stories.  I also participated in an all day nerf war for New Years.  We went to our friends house in Pennsylvania and they had even more nerf dart  guns than last year - everyone had at least a semi-automatic and some had automatics - there was even a huge gatlin gun looking one with plastic shells that would fall to the ground after the nerf darts shot out of them. We played 6 on 6 capture the flag indoors over two floors and it was so much fun (the middle of their upstairs is an open hallway with only banisters separating it from the main floor).  It had to be good exercise - I was sweating big time.  

 

 

Obviously, the closest I got to starting the training schedule was that one stab at swimming.  I can't even take credit for the bike ride as that was totally my sister's idea.  Let's just say that vacation at home in Virginia is not a good time for me to start an exercise program.  I can't use the weather as an excuse though - it was wonderful.  Which reminds me - I also went on a walk around the neighborhood with my Mom which included returns at Pentagon City Mall.  I also enjoyed a trip to the Library of Conrgress to do some research with a couple of my brothers and walking between the Madison and the Jefferson buildings underground has got to count for something.

 

 

I may have procrastinated starting the training program until today but Javier and I did get in some good running three days a week for the two weeks before I left town and I'll play basketball tonight after we run. I had a great time at home for the holidays and I'm rested and ready to work hard and get into shape.  

 

 

 

 

 

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