2011 ITU Long Course World Championships

So I haven't written in a little while. And keep taking an interest in the Blog, soon there is going to be a Guest Writer! So keep in Tune!

But today I competed in the Long Course Triathlon World Championships. It was a great experience. I woke up at 5:30 except my body thought it was 8:30... Awesome Start!

My parents and I went down to T1 and the start of the Swim. I got out of the car and immediately was confronted by an ITU official. What now? What did I do? He said "I just want you to know that the swim has been cancelled." It turns out the water temperature was 53 degrees. Cold? Yes. But nothing crazy... The water temperature in the Keuka Triathlon that I traveled to with Adam was 55. Not too far off... Except the air temp at Keuka was 75 while Las Vegas was 39!!! Hypothermia!

So a time trial start in Numerical order. I was the ninth amateur to start. 5,4,3,2,1...GO! I started off well and felt great. Just another ride. By mile 10 I was leading the amateurs into Lake Mead State Park. On a few of the downhills I was passed by a few riders, but nothing serious. By mile 40 I was fatigued and breaking down. I had not been taking in any protein to repair and replenish the damage I was doing to me muscles. My aerobic capacity was superior, although my muscular system was breaking down. I forced myself to slow down so my body could repair itself. It could not withstand taking another 35 mile bike, AND 18 mile run beating at that intensity. I took it slow and easy throughout the next 20 miles which consisted of the "Three Sisters," 3 of the most intense hills of the race.

On the run I ran out of the gate nice and easy, nothing crazy. I picked up an two elite women who were going head to head and held on the them. They kept pushing back and forth, changing their leads. It was interesting to watch, and a good way to keep motivated. My legs were definitely hurting from the bike. The run course was one major hill! 4 loops... Run up hill for 3.75K, run downhill for 3.75K. It was intense but Incredible. All of the volunteers handing out the fuels were excited. The crowds were immense and cheering for all their respective countries. And the athletes were holding on. Some were stronger bikers and were holding off their competition from the front. Myself, I was catching up. I counted the numbers and figured out who was in my division and who I needed to beat. But the FIRST thing I did on the run course was eat a protein bar they were handing out at the aid stations. Within 5 minutes I felt stronger and lighter. Something I have learned and need to continue to do. Eat Protein during the race! (I already knew, but it slipped my mind). The finish was exciting, my mother handed me an American Flag which I held with me as I crossed the finish line. Go Team USA! (Run splits are below)

1- 6:11
2- 6:39
3- 7:05
4- 6:41
5- 6:21
6- 7:10
7- 7:44
8- 8:04
9- 6:52
10- 6:45
11- 7:29
12- 7:41
13- 7:24
Half Marathon Split - 1:32:45
14- 6:40
15- 7:10
16- 7:57
17- 8:02
18-7:30
Finish of 18.6 - 2:13:37

Pouring rain, are you wimpy?

As a Triathlete, even when its pouring rain I put on my shoes, or goggles and trudge out the door. (If I'm swimming I'm going to be soaking wet anyway.) But is enough, enough?

I'm in Binghamton right now with the remains from Hurricane Lee. It's pouring rain, the streets are flooded and you look like a drowned rat when you walk from your car to the house. Is there a limit to the amount of rain? Some say yes, some say no...

Sometimes its good to say "yes there is a limit." Sometimes it's not even raining that hard. As an athlete there is ALWAYS some weakness that can be worked on. Do a really good strength or power workout inside. Or do agility drills in the living room. Do isometric strength exercises across the couch, in a chair, or on the floor. If you live with somebody you may look like a complete idiot but that's OK! It'll keep you mentally strong rather than going out in the rain.

On the other hand, if you've been cooped up in the house for days and have neglected to train for a few days, gaining the courage to get out in the rain may be exactly what you need to get back into it. The next workout you do will feel light and easy. You may even have the greatest workout of your life in the rain. Go for it!

So it all depends on the situation. If you've been overtraining or are just mentally tired, try some indoor stuff. If you've been neglecting your workouts, fight the rain!

Lake George Triathlon!

So the Lake George Triathlon went amazingly! That is... I FELT great. My times don't show the fastest my body theoretically could handle. 2:11, 25, 66, 37. The main good point about this race: Throughout the race I didn't feel horrible. I felt like I wanted to continue. I felt light on my feet and in the water. I felt strong. And yet... I could be faster.

Throughout the season I had been focusing on recovery, racing, quality workouts, and more recovery. Not the worst plan ever. But I had neglected my turnover, I had neglected my cadence, and I had neglected a natural efficiency skill that I took for granted. My muscular system could handle the high impact during the few races I did but I could not sustain a relatively low turnover rate over long-term training. After Age-Group nationals I switched to high cadence (and for swimming, efficiency) training. I felt my body jump start and knew I had done something correct. I shouldn't have overlooked this aspect of my training, but we all make mistakes. Hopefully I can gain some efficiency and speed for the ITU World Championships in November.

Quick Inexspensive Ice Bath!

We all know that ice baths are good for you but we also know they're a pain in the butt. I've tried to find the easiest way to create an ice bath other the years.

Simplistic is Best!
I started with a garbage can from Home Depot, filling it with water from the hose and ice from the icemaker in the freezer. Using the garbage can came from the logic to not mess the bathroom IN the house. After realizing that using the bath wasn't that hard to clean (if you're patient after a workout) using the tub in the bathroom became slightly easier.

The Best Way to Make Ice!
The icemaker in the freezer never gives you enough ice, and when you do use it no one has any ice to use! It could overload the icemakers capacity for work and lead to an expensive fix. Instead I've experimented with different ice making techniques. After using the icemaker, I started filling Gallon Ziplock Freezer Bags. The bags weren't too expensive and were able to create lots of ice.

Unfortunately you had to be careful putting the un-frozen bags in the freezer and couldn't place anything on top of them. Also over time, the money would add up. I started then using Ziplock Containers. I could buy a large variety pack at Sam's Club cheeply. When you fill the containers, they can be stacked neatly in the freezer without worrying about dripping and opening everywhere. Even more important was the fact you could easily 'pop' the ice out of the container without much effort. This allows the container to be used over and over again without paying a lot to make ice.

Do it In a Logical Order!

After working out take a warm shower to wash yourself before the ice bath, for a few reasons. Being warm gives you more confidence to plunge into the cold depths. Also you'll be clean after the bath and you can go about your daily business without worrying about not using all the beneficial but "slow" effects of the ice bath by taking a shower to wash yourself. (For anyone who doesn't know, after icing allow the area to slowly warm up to gain the full benefits of the process.) Some suggest using Hydro-contrast therapy which includes ice-immersion to warm immersion and then back (always ending with ice-immersion) for full benefits. This requires a hotub or 2 bath setup and is obviously more work.

Take a look at http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm for the scientific reasons behind ice baths.

All you need is a Tub, and Ziplock Containers! Quick recovery and feels great once you get used to it!

Make a Plan But Don't Be Made By That Plan!

So it's been a while since the last post. I may have already posted about the importance of a schedule before, but I cannot emphasize that enough. I used my summer creating a Triathlon Team, taking Classes, setting up a Textbook Selling Agency, training and traveling for competition and spending time with my parents, friends, and Sweetheart Dog. Unfortunately I didn't have a set schedule to do things. I proceeded day after day doing "what I felt" I'd like to do at that moment. I always had the next task on my mind, not allowing myself to function to my utmost efficiency. It was a whirlwind of papers, frustration, and angst (Though I really did enjoy spending time with those I saw).

Now that I'm back in school, I'm back on a schedule, and able to have set (yet flexible) times in which I do the tasks that need to get done. I feel lighter, and more energetic. I am still as happy that I was before (I take everything in life as a gift), but I'm less frustrated with tasks because I am able to take that first step of recovery, first click of athletic research, or write that first word on a blog. Set schedules are necessary. As the old BURC President David Malinowski once said "Make a Plan, But Don't Be Made By That Plan!"

Recovery Schedule

I've been focusing on recovery in the past few weeks. So what should i do? More hard workouts? Run Intervals? Swimming should be at the top of the top of the list. On Monday I start with the high school team (actually last Monday, but I transposed this late.) They're going to kick my ass back in swimming form. I'm at a much better place than I was a year ago. I've been swimming a lot so... I'll be swimming magnificently by Burlington. I need to continue to focus on cycling strength, very important... Those hills will suck the life out of you. I need to be much lighter for worlds in November. Breaking 150 would be ideal. Obviously I need to start a nutritional schedule. 500-700 calories less per day. Now that means strict dieting but I have to figure out what my body can do per day. Basic Metabolism, insulin spikes, efficient use of vitamins. Life water should help w/ the fact that vitamins and such. 30-40-30 on some days and 10-70-20 on others (give or take). These are either side of the spectrum. The day should fall in the middle of it using my "daily food" routines and also using things like grains, veggies, fruit, maltose sugars, HFCS sugars, and malodextrin carbs. Also need to pay attention to the GI index which plays a role. Proteins in the morning, Low GI foods in the evening, High HI foods after workouts. Other recovery methods are a must and are very important and must be utilized. Like self-massage, full massage, stretching, icing, heat, contrast hydrotherapy, anti-inflamatory drugs, insulin spikes, recovery workouts with quick recovery drinks, elevation therapy (gravity boots), lung (respiratory) stretching, capacity work, and hypoxic training. All these things need to work in conjunction and need to be evaluated as to how often? How Much? How cold? How hot? Don't forget compression therapy! Almost forgot that one. Zenzah's. Water (Lifewater) is the engine of all processes. Meditation could be another form of recovery, though this is closer to mental than physical recovery (which I believe have very close ties, so take it as you may).

Mossman Sprint Triathlon at Calf Pasture Beach

4th Elite Male

I lost the podium finish by 10 seconds... A simple better T2 Transition. Though ran a strong run!

750m Swim, 20.2k Bike, 5k Mi Run

Swim- 11:55 -1:24/100yards
T1- 53 seconds
Bike- 32:13 -23.3 Mph
T2- 46 seconds
Run- 17:02 -5:29/Mile

The Mossman is a great race, fast bike course, though by the second loop everyone was out of the water so it got quite busy on the road. It was exciting to ride in a pack (for a few seconds).

23.3 MPH. Not bad considering. I was strong. I hope it reflects in the musselman next week. It was a more strategic race than all out, so to be relative to the Musselman the speed is quicker, though the Musselman has much more climb to it. It seems according to the power calculator that I'll do just what I did last year, though I don't believe that. I'm stronger than I was last year.

I'm thinking of buying a powermeter. It will allow me to pace properly.

I still have some weaknesses from Swim/Bike Transition. I tighten up when I first start pushing on the bike. Possible, I need to practice hard starts to learn those muscles to relax. Though I should warm up a bit more on the bike before the start. I felt some burning in the legs during the swim which is a pretty good indication of needing a proper warmup.

Though nutrition is good, had a slight ache in the stomach, probably due to the intensity of the race. It keeps the body from properly focusing on digesting the supplements.

My form is pretty good, swim lost a little form from weakness by the end but drafted on one person that seemed to go the same pace and also did a great start. Jumped right into the water without worry. First breath is the most difficult, first buoy is the most chaotic.

Regular breakfast was good. Eggs, oatmeal, strawberries, bananas.