Winter Focus: Triathlete's Training Bible Product Review

The off season is a great time to relax, recharge, and find focus and motivation for the upcoming training push into next year. This year I undertook some "light" reading compliments of my friends at TriSports.com. It was a fun experience to read about training from another perspective and to connect the dots of what could be missing to maximize my training. Read below for my take on the "Training Bible".

The Triathlete’s Training Bible : 4th Edition – TriSports.com Product Review

Background of the Triathlete’s Training Bible:

Joe Friel made his mark on triathlon long ago with his first edition of The Triathlete’s Training Bible, and to his great credit, he did not stop growing when he achieved success with his first book.  Sports Science is an evolving field a lot like nutrition and other fields that try to identify  what can be done to maximize the ability of the human body.  As he mentions in the foreword, this book is for “high performance” and is meant for those who have some understanding of what it takes to train for triathlon regularly.  As a doctor of physical therapy and certified strength and conditioning specialist , I thought this book would provide an interesting read and an opportunity to  compare the current exercise science research with the information provided in this book.

Key takeaways on what the training bible can teach a triathlete:

1. Succeeding in triathlon requires work on the mind and the body.   Proper goals, focus, and purpose are as important as training volume, intensity, and rest.
2. Determine the Three Physical Metrics to determine fitness:  Aerobic Capacity, Anaerobic Threshold, and Economy.  Develop your basic abilities, aerobic endurance, muscular force, and speed skills, then your advanced abilities, muscular endurance, anaerobic endurance, and sprint power, in order to improve your physical metrics.
3. Learn  to manage your training load.  Utilize tools of pace charts, heart rate, and power to create zones of training that allow you to apply an appropriate training stress and also successfully rest.  In the book you will be able to use the information to create your custom zones.
4. Plan your year based on your goals and your longest race/A race for that year.  Then drill down to determine training periodization with weekly volume and finally daily planning.
5. Develop triathlon specific skills early to gain your competitive edge as it takes less time to maintain those skills after they are learned.  Use warm ups to practice motor patterns and hone your skills.
6. Mimic sport specific motions during weight lifting to maximize the benefit of your gym/strength training time

Why I like this book and recommend it:

I’m a firm believer that many athletes know just enough about sports science and nutrition to be caught in fads and poor training regimens.  For most triathletes, this book is as good as taking an entry level exercise physiology class in college.  It’s important to take the time to gain full and diverse knowledge about your body and training.   From this book, a triathlete can acquire an improved in-depth understanding of how the body adapts to loads of training, during rest, and to periodization which will help the athlete listen to their body with improved success and less guessing.   Triathletes can learn about all of the concepts of training during the preliminary chapters of the training bible.  Knowing how and why the body responds to training allows an athlete to find increased value in what sometimes seem like endless hours of training and commitment.  Once these foundations of knowledge are established, the reader is then provided with workouts and explanations of workouts in order to apply those concepts.  Examples of brick workouts and ideas of how to vary training are found in the appendices.  Personally, I love how Friel lays out specific workouts for each of the abilities that a successful athlete needs; this allows the reader to further test themselves and improve specific weaknesses.  We all avoid certain types of workouts that are our least favorite but this book can help you understand if what you’re avoiding is actually a true weakness as well.  Bottom line: Utilizing the training practices in the book will allow triathletes to specialize, properly overload, and adapt their training for maximum benefit and time efficiency.  

Happy Swimming, Biking, and Running!

ITU Long Course World Championships Race Recap and the End to the Season

The revenge of humidity...

After a trip last year to USA Long Course National Championships in Oklahoma City, I learned that I would in fact be coming back this year for a similar, but longer, course at the same venue for World Championships.  ITU Long Course distance includes a 4km swim, 120km bike, and 30km run which leaves you out in the water, wind, and sun for significantly longer than the American 70.3 distance for championships.

The 10 days leading up to the event showed a cold front coming in on the day of the race.  With the preceding week reaching the high 90s I was praying for that kind of luck.  When we arrived 2 days before the event it was hot and humid but we went out and got a taste of Bricktown and the local scene.

A replica of a Massachusetts lighthouse at Lake Hefner OKC - Never seen anything like that before ;)

On race day morning it was warm and humid but clouds were gathering in the west.  They were still calling for rain to arrive at some point during the day but the sun burned off those early clouds making the start clear and sunny.  I was hoping that my cloud friends would return after the swim.

The swim was my biggest concern since I had only been able to swim for 3 weeks prior to the race after my clavicle fracture had healed enough from my bicycle race accident in July.  The impending cold front brought in strong winds with gusts up to 35mph and in the shallow water of Lake Hefner the race field got to experience white caps, swells that block sighting, and constant violent rise and falls that represented water much more turbulent than any reservoir should ever be.  The organizers stuck with the regular swim course instead of the shallow water course and it was a mistake.  The mistake was two-fold, first off, the super shallow water was so turbulent from the wind that many athletes dropped out after the first lap, but secondly, about a half mile into the swim, I looked up to sight and saw 30 swimmers standing in knee deep water wading to the next buoy.  It was a shock, as the water was too shallow to swim in with the breaking waves and the fastest way was to stumble and step on rocks in the shallow water until the water was deep enough to resume swimming.  During the swim, that occurred 4 times, 2 times out and back which made it quite an experience.  Due to the turbulence, I was in pure survival mode with my lack of swimming shape by the end and was happy to be getting out of the water even as far back as I was.

I took my sweet time in the transitions due to the length of the race and downed a full gatorade and bar before leaving for the bike and run portions.  As the temperatures climbed on the bike, hydration became more important and difficult as the strong side and head winds made effort difficult to dose and control of the bike was challenged by rough roads.  Luckily I was able to finish the bike at a decent pace where I moved up many spots (since I lost so many swimming) and put myself into the run with a chance at a good showing.

Surprisingly, despite being out for about an hour longer than I had originally planned by the start of the run, I felt good on my feet and started moving past other runners.  At this point, I was begging for the rain that never came.  Based on what I heard afterwards, I think my cursing at the sun and gusts of wind was shared by athletes from all countries.  I went through a tough middle portion of the run, but with significant intakes of fluid and sugar combined with cups of ice down my trisuit, I was able to move myself to fourth place in my age group and miss a world championship medal by one spot.  Still, all smiles and a great, but sufferfest of an, experience!

It was tough for everyone out there, and the number of dropouts was high, but the experience was new and challenging which will light the fire for my return to full health and a more successful 2017.

Return to the Tri : 106 West Triathlon, Dillon, CO

A week has passed since I took my new bionic titanium shoulder to my first triathlon since my bike wreck, clavicle fracture, and subsequent ORIF and fascia repair.  It was an interesting 8 weeks as I returned to training as I have never experienced this type of injury before nor have I been so limited.  Happily, I have regained some swim form quickly as a week from today I will be performing the longest continuous swim of my life at Lake Hefner in Oklahoma City for ITU Long Course National Championships.  The journey of this year won't end with a top podium finish, but the motivation to return to form should only help next year.

106 West Tri was an Inaugural Triathlon Race in Dillon (only about 9000 feet elevation, NBD) that featured a cold swim in Lake Dillon for the first time ever (legally).  At check-in you received a cowboy hat and the promise from the race directors that you're likely quite stupid to pay to torture yourself in such a way.  One thing was certain, and that was you can always just look up and take some pain away with how gorgeous the surrounding area of the race is despite your lack of oxygen.    

The swim was over slowly, as I don't claim to be the fastest swimmer and a collarbone fracture doesn't make your slinged arm much stronger.  I was glad to be out of the water and start my two laps of the long climb to Montezuma at 10,200 feet and the windy "this should feel easier" descent.  My new Quintana Roo PR6 from TriSports is super light and fast which has made my lack of fitness this year easier to deal with.

I tried to treat this race as training, so I went out at what I considered a very sustainable tempo effort on the bike.  It worked well today as I wasn't spent on the second climb especially as the wind picked up.  The wind for the last 5 miles back to T2 was the hardest part of the ride as my weak shoulder stabilizers and deep wheels didn't cooperate together well.

Out on the run, the one thing that took away from this race occurred.  The swim was nicely done and fun, the bike course was closed and amazingly well set up, but the run had water cups the size of mouth wash or sample cups.  I have never needed to walk, I've survival shuffled of course, but never felt a need to walk in a race until this day.  After one lap of frustrating lack of water or nutrition for a high altitude dry race, I began to get annoyed and to bonk.  The last lap I spent my time seeking out bathrooms (there were none along the course or even at the turn around by the finish) and then I walked through water stations taking 5, 6, 7 mini shot sized cups of water, Nuun, and Coke.  Luckily it gave me enough of a boost to finish at a mediocre pace rather than completely fall apart.  I'm sure that will be corrected for what will likely be a more popular and competitive race next year as word gets out.

I was happy with a 7th place OA finish and the AG win!  Won't be so easy if I get to come back next year.

On Sunday, Jess made me summit Mt. Quandry, one of Colorado's "easy" 14ers.  I've slept ever since until this moment.  Thanks for all the support and good luck for the remainder of the season!

Steamboat Springs Race, Rodeo, and Friends Weekend

A lightly planned weekend trip thanks to our friend Shelby who acted as our host and guide in Steamboat Springs was the perfect way to spend the Independence Day weekend.  We drove with the hordes of people to upstate Colorado late on Friday night to the secluded ski town and fell in love with the livable, diverse, and aesthetically pleasing town quickly.  I imagine the place will become increasingly exclusive as people continue to learn how livable it is year round.  The best way to explore your first day is a race (duh) so three of us ran the Mountain Madness Half Marathon which included beautiful quiet roads and one nasty long climb.  I had my best performance since coming back from an unplanned layoff and was able to use the big hill to run away and hang on for first place overall in the race.  It has kept me sore for a few days!  The local running community was friendly and lovely just like the views.  This was just the start of our mountain town getaway!

1st Place Mountain Madness Half Marathon

After the race we cleaned up and went out on the town with friends.  Shelby took us to Storm Peak Brewing to try out the local brewery scene.  The crew we were with (besides the two very underage boys) are all members of the Brewer's Cup in Colorado Springs so you know we have to grab a cold one after a race.  Storm Peak had a great variety and each was clean on the finish and thoroughly enjoyable.  Worth checking them out especially since they are dog and kid friendly.

"The Fit Shall Inherit the Earth" - Endurance Conspiracy

That night, we ventured to the nighttime clothing optional hot springs at Strawberry Park.  Obviously, at night, in a place with nudity, I didn't get my camera out for my own sake and yours.  Jess and I have been to multiple Hot Springs in Colorado including Mount Princeton, Pagosa Springs, Glenwood Springs, and Conundrum Hot Springs.  Strawberry was unique in its layout and feel which means we'd highly recommend the unique experience if you're in Steamboat.  No lights and large very hot pools contained along the edge of the river with a lot of extracurricular activity around at all times.  It is also well worth taking a short swim in the stream of mountain run off before hopping back into the hot pools to enjoy the lively tingling of returning feeling to your feet.  Go after dark, take $15 per person and a flashlight ... but be careful where you aim it!!

The following day we spent the morning hiking the ski resorts summer trails, watching the kids enjoy playing on the "beach" by the main square in ice cold water, getting great food and outdoor hangout time along the river at Sunpies, napping for way too long, and then we headed for the rodeo and bbq! Jess, the horse lover she is, has never been to a rodeo in her life and was quite excited for the experience.  We didn't know (should have clarified) that we had signed up for a "Ranch" Rodeo which means we missed out on a few classic events such as bull riding, mutton busting, barrel racing, and of course, the rodeo clown.  This rodeo featured cowboy competitions of Bucking Broncos (cool) and very repetitive cattle herding and handling competitions (got long).  The venue in Steamboat is really nice and relaxing with beautiful views and the old west mixed with the upscale ski town is a pretty awesome dichotomy to experience in the same town.  

Hang On Buddy!

On July 4th Steamboat has a nice parade where the kids collect endlessly thrown candy and avoid camels, horse poop, and fire breathing metal dragons followed by watching a summer time ski jumping competition.

If you're willing to take a little bit of a longer drive and get up there to Steamboat, you'll be doing yourself a favor.  Jess was looking at homes there the night we got back home.  It is a town that can accommodate the cowboy, skier, mountain biker, runner, food enthusiast, and beer drinker in all of us.  Happy Travels!

Jess telling this horse how good of a job he did.

Boulder Ironman 70.3 Race Recap - Finally Back on My Feet

Two weeks before Marathon Monday in Boston the sharp and shocking pain occurred in my right knee what changed my well planned racing path for 2016.  After a relatively healthy 10 plus years in a row of running and racing, I became a spectator at the Boston Marathon for the first time.  It was a great experience but I couldn't help but be disappointed to be on the side instead of in the middle of the street.  So my focus switched to my first triathlon of the season, Boulder 70.3.  I knew I had great running fitness 8 weeks prior, the question was how much remained.  As I told those who asked, at least I was fresh!

It was as predicted in Boulder this day - hot, sunny, and brutal for anyone who doesn't have ice in their veins (literally, not figuratively).  I have been fortunate this year to have a fantastic sponsor in TriSports.com and have some performances to put up in order to prove my elite team status.  Due to my pre-Boston injury I had been able to swim with more frequency and relative comfort.  The race started well, as I kept my line on the edge of the buoys for the first 1200 meters or so.  After the last 90 degree turn as we began to catch waves of swimmers who began in front of us, my focus wavered and I began to go a little too wide too often most likely pushing my finish time back a minute or two as a result of no ones fault but my own.  Fortunately, with my increased training time in the water, I had my fastest swim in years for the distance and actually feel like I have much room to improve this season.  Swim was a success!

This day was also my debut on my Quintana Roo PRsix despite only a couple rides to break it in that week.  I found it comfortable enough by adjusting its height and reach close to my old road bikes specs and decided to race the more aero bike.  The ability to adjust the QR is easy for a bike that is fast, light, and responsive which makes it the best decision I could have made for my first tri bike (have to thank TriSports again for that one and their help picking it out!).  I was well on my way to a 56 mile bike PR when a thumping sound began in the back wheel as I neared T2.  Soon, as the handling disappeared and I saved multiple fishtails from becoming full on crashes, I had to sit up and ride on a flat at mile 52.  So close to the finish I decided to ride it out instead of change the tube, and I received a stroke of luck, the course was nearly 2 miles short and I only needed to struggle in for a few minutes and took a very careful dismount.  Despite the late bad luck I was still well on PR pace for the distance when I dismounted.  Bike was a success!

Despite the late bike stress, I transitioned in T2 with optimism for a new 70.3 PR, for I only needed a mediocre run in terms of history to take care of business.  I was aware of the short bike course but figured a huge PR would nearly nullify that discrepancy.  It was rough, and I mean rough, from the first step to the last.  Despite have relatively retained some speed, the distance and time out that day was not friendly to an out of shape athlete when you combined the sun and heat.  The simple sugar of red bull and coke took me from bonk to mediocrity in countless cycles throughout the run as I couldn't stomach the 90 degree gatorade and water was running through me.  Luckily, I believe my pancreas survived and that I did not acquire diabetes that day.  Run was a terrible fail and no PR was had this day.  Hopefully it will help me regain some fitness needed for my big races occurring later this year.

Special thank you to TriSports.com for all of the help with my gear and new kit!  If any fellow triathletes out there need a little something I am happy to send you 20% off coupon codes for most products on the site (including all the great nutrition which kept me relatively going that day).

Cheers to you all.  Happy Training and Racing!