6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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How to Start Cycling

How to Start Cycling

One of the scariest things for a beginning triathlete, besides getting in the open water, is cycling.  The first image that wandered into my head upon deciding to start seriously bicycling was of a that scary peloton. Those tight formations of bikes moving at ridiculous speeds, during the Tour de France, so close together that one wrong move could cause serious damage to my body or someone else. Scary right? Luckily, triathlon doesn’t allow for huge groups like that, as a matter of fact it isn’t even allowed.  Whew!

Buying my first Bike

I didn’t have a lot of money when I first started in triathlon, and I also didn’t really know if I was going to like it.  I spent a lot of time in bike stores drooling over the expensive bikes, while studying cheaper entry level bikes.  Every bike store had a different angle they played.  One would say, purchase the more expensive bike, gain more speed so when I improved I didn’t have to buy another bike.  Another would tell me to buy the entry level but load it up with expensive components so I could ride faster, and when I wanted another bike, the components alone would warrant a good price, and of course that store would buy it back from me and give me a discount an another bike.  Decisions, decisions what to do, what to do?

I researched different road and tri bikes online and in magazines, and while I was pretty surecannondale_caad9 I would enjoy triathlon, I decided on an entry level Canondale CAAD 9 road bike.  I also included in my purchase, a pair of pedals, cleats, shoes and a helmet.  The helmet was very important especially since I hadn’t actually rode a bike in over 10 years.  Would I really not forget how to ride a bike?  The answer to that my friends is YES.  It is not a skill that is forgotten.  It maybe a little unsteady the first couple of times, but not forgotten.  Luckily I will have my trusty helmet, just in case.

I also read something that resonated with me.  The most important thing that is needed after the purchase of a bike, is the fitting.  At first I thought, “what?  Don’t I just have to find the most comfortable height of the seat and then get going?”  I had no idea that there are so many different adjustments on a bike, to a point that bike “fitters” actually have to be certified in order to properly fit you.  They have to take courses, pass tests and be mentored.  “Really?”, you ask?  Yes…really.

The fitting took about an hour where they put my bike on a trainer, and with my shoes and bike shorts I pedaled, then the fitter took measurements and made adjustments to my seat post raising it and lowering it to a perfect dimension.  Then he took angle measurements from the ground to my hip, knee and shoulder and from the pedal and a bunch of other places.  He moved my saddle not only up and down by forward and back.  He then took my handle bars and put different size spacers on the tube underneath my handlebars to find the perfect height and then was able to move them back and forth to find the right angle, height and most comfortable spot for me.  I had no clue there was this much to it.

Pre-First Ride

As I left the store after my fitting, Jo-el, the general manager and friend from my track club, gave me some good advice.  I had never rode in cleats and pedals before, where my feet were clipped into the pedals where they wouldn’t just simply lift up.  I had to turn my heel so the cleat would unclip from the pedals so I could put my foot down.  Jo-el said to take my bike in the house and put it between a doorway, and practice clipping and un-clipping from the pedals.  Also, I needed to find the most comfortable side to unclip first and then stick to that side no matter what.  I followed that advice in detail.  I clipped, unclipped, clipped and unclipped till I was sure I had mastered it.  Then I took a little ride around the block and practiced even more till I was confident I mastered at least that part.

I had a feeling of euphoria that first little trip in my neighborhood.  I felt fast, free traveling under my own power on this brand new, tuned Cannondale bike.  I was really excited for my first ride the next day in the hills of San Antonio.

The First Ride

I drove to San Antonio…Florida that is, with my brand new bike in the back, my new bike shorts on, bottles ready to put in their cages on the bike, coffee in my cup holder and classic rock playing on the radio.  I remember having mixed feelings about this initial ride.  I had never ridden in a group before, I had never ridden with these cleats and clips before, but I knew I was in good shape but was I fit enough?  After that I just thought to myself, “if you cannot go as far then just turn around and head back.  no big deal.”.

I met a friend at these ball fields and was mesmerized by the amount of bikers getting ready to take their morning ride.  The sea of colors from the different bikes and jerseys was extremely overwhelming.  That anxious feeling came back for a second until my friend mentioned we were riding with triathletes not pure cyclists.  They would understand I was on my first ride and would help me out.  After preparing for my first journey, we found our formation and began the trek.

I was surprised that I was staying in the middle of the pack and with minimal effort.  The wind was in my face,  I was pedaling under my own power and keeping up!  It was an incredibly euphoric feeling.  Unfortunately, when we hit the first long hill, euphoria turned to anxiety and then… embarrassment.

My pedaling slowed, and it became extremely hard to mash down on the pedals.  With very minimal spinning of my legs I tried to switch to higher gear, but I actually ended up in a lower gear which made it even harder. When I did finally gear up, it was too late.  I couldn’t move the pedals fast enough to switch gears, and my chain fell off , so I was at a dead stop. Of course I was so concerned about the gears I didn’t unclip out of my pedals, and I went down on my side.  The only thing that really hurt was my ego as I stood my bike up and examined the chain.  The group was passing me all asking if I was ok, and taking for granted that I was telling them I was fine and to keep going.  By the time I had my chain back on the group was completely out of site.  I pedaled like a bat out of hell hoping to catch up, but I missed a turn and ended up 10 miles out of my way, and lost.

To make a long story short ( I know, too late) one of the faster members of the group realized I was gone, backtracked, and finally found me asking directions at a convenience store.  He led me back to the group and I finished the ride without any other issues, but I learned a lot of lessons that day.

Hints to get started in cycling straight from the Goof:

0103_00504.jpg

On my first bike after a couple of modifications

1. Buy an entry level road bike.  This is usually an aluminum alloy frame.  You don’t want a Wal-mart special, but you don’t need to start with the top of the line bike either.

2. Purchase a set of entry level pedals, cleats and shoes.  The pedals usually come with the cleats and the bike shop will install them for  you.

3. Purchase safety equipment.  Biking shorts, and a helmet to start.  I would also have a set of sunglasses as well.  Not just to keep the sun out of your eyes, but it helps with the wind too.  Make sure you also have at least one water bottle with a cage installed on your bike.

4. Get the bike fit for you.  Have a certified bike fitter make those adjustments specifically for you.

5. Practice getting in and out of your cleats .  Put your bike in a doorway, hold onto the frame and get in and get out of your cleats.  Find the most comfortable side of the bike and then practice getting out of the cleats and putting your foot on the ground.

6.  Take a short ride around your neighborhood and continue to practice getting in and out of your cleats.  When seeing a stop or even a potential stop ahead practice just moving your heel just to the point where you unclip before stopping so you have a quick option that you can pull out of your clip to stop or return your heel to clip back in to keep going.  Remember to always clip out and stand with the same foot first every time.

7.  Understand your gears.  While in that first ride, switch the gears on your right hand and find what lever takes you to a higher or easier gear, and which one brings you to a lower or harder gear.

8.  Take your first long ride with friends and have some fun.

One last thing, you are going to fall.  That is just the reality of it.  You will get stuck in your cleats at some point and you will fall over, but it will be minimal.  The trick is to accept it, get up brush yourself off, laugh at yourself, get back on your bike and have fun.  It’s worth it I promise.

This post was originally published for IR4C for their new media site, IR4C.TV on July 2, 2013.

The Goof at the Races

The Goof at the Races

There is a few races that I have neglected to report on.  I decided that being most of them were smaller and very…well…uneventful, I thought I would just give the highlights.

Escape from Ft DeSoto Sprint Triathlon

Taking part in brick workouts at the North Beach at Ft DeSoto allows for familiarity of the surroundings, so when competing in a race in the same location, it is like having home field advantage, unless the course goes off the path.

The swim was 800 meters which for me is usually pretty slow, but the current was decent and I was able to stick nextEFFD to the bouys so I felt like I improved on the swim, but it still wasn’t fast enough.  I was able to sprint out of the water and head to transition with energy to spare.

The bike was one simple loop around Ft. DeSoto with a familiar headwind on the way out and a tail wind on the way back.  I averaged over 21 mph, so I felt pretty good, but I overdid it just slightly because I felt it on the run.  The run was slightly longer than a typical sprint and the second half was on the beach, so I really felt it on my legs.  I still had enough to sprint into the finish line, but it was a lesson learned that even on a ten-mile bike leg, I still need to take it easy at the start and ride negative splits in the second half.

Afterward the finish line was filled with excitement sharing stories of the race with friends and watching a few of them at the award ceremony on the podium.  It was a fun race and while I am not huge fan of Sprint Triathlons, I will definitely be taking part in this one again.

Tampa Corporate 5k

This race was put on by my friends Ben Mena and Beth Shaw (MenaShaw Races).  It was incredibly well-organized with numerous tents for vendors and a line of food trucks preparing everything from smoothies to homemade doughnuts.  Of course a beer truck was strategically placed near the finish line to provide access to exhausted runners looking to replenish their carbohydrates.

Police Run2It always amazes me when Ben and Beth pull these races off.  I know it was basically the two of them doing all the organizing, fundraising and negotiating with vendors and sponsors, so when I walked up to the site and saw an enormous amount of people and activity, I was overwhelmed with pride and honor just to know these two personally.

I was on Nick’s team, No Limit Marketing, so he gave me my shirt and we took a couple of photos and lined up for the race. I really wanted to just take it easy during this race, but the energy got the better of me.  The course was interesting, as it led out of downtown, then off the beaten path where the terrain changed to broken pavement and then a turnaround back to the start.  I was on track for a PR, but the course turned out to be 3.4 instead of 3.1 due to a last-minute logistical changed ordered by the city.  Interesting enough, I only know this due to a conversation with Ben after the event was cleaned up.  There was no mention of it during the event which is a credit to my friends, because it was seamless and no one really cared, because everyone was having a great time.

Our team actually came in 4th but just a couple of minutes.  St. Anthony’s Triathlon was going on that weekend, so Nick decided to just coast through it, which was smart, but he kicked himself later because if he would have actually ran it we would have placed.  We still had a great time.

St. Anthony’s Olympic Triathlon

It was a crazy day for St Anthony’s this year.  The expo was as expected with numerous vendors all giving free swag, free trials, and providing goods for the race and future races.  They all kept the excitement of the race consistent.  I could not keep my heart rate down during the expo.  After a quick bike, run and swim I walked over to check-in and aMCSTA press conference was taking place.  On the panel were a number of champion triathletes and NFL superstar.  Hines Ward, former NFL player for the Pittsburgh Steelers, was on the panel due to his upcoming entry into the 2013 World Championship Ironman Triathlon in Kona, October 12th.  He has never competed in triathlon before so on his road to the Ironman he is competing in the different distances and St. Anthony’s was to be his first Olympic Distance Triathlon.  My favorite triathlete, Mirinda Carefrae was sitting right next to him, because they are both sponsored by Chocolate Milk.  That was a huge treat for me, especially since I was able to talk to her and I got a hug from her afterward.  (Awww.shucks)  She was on her way to a meeting, so unfortunately I didn’t get a picture, but maybe she will recognize me at a later date and at that time I will get a pic.  But I digress.

The next day the expected wave of anxiety especially since the water looked a little choppy and being my confidence in the water is a little shaky, I was even more anxious.  I guess my feelings were correct because after the pros started Phil LeHaye, the race director, came over the loudspeaker and stated the course would be shortened for safety sake.  I really thought  that I would be happy due to my limited swimming confidence, but I was amazed at how disappointed I was.  To me it was no longer an Olympic Triathlon.  I ended up doing this exact same course two years prior when they moved the swim but I was even worse at that point.

2013-05-06Truth be told that was the most unusual part of the race.  I completed the swim without any real issues, the bike was uneventful with an average of 20.8 mph and I even was able to complete the 10k run with only one hitch; my bladder told me after mile 4 that I needed to empty it.  I told it that we only had two more miles, but I had already held it for a while and it just wasn’t going to allow me to keep going for another two miles without relieving it.  I ended up using a port-o-potty on the route which took even longer because I was wearing a one-piece tri suit that Zoot had sent me with their new technology.  I usually am not a fan of one-piece tri-suits but this one even though it was black, was cool and comfortable.

I finished in 2:43 which was 37 minutes better than two years prior with the same distance.  If it wasn’t for the stop it might have been up to 7-8 minutes faster.  Either way I was happy with my performance and I felt really strong crossing the line.

Police Appreciation Run

My friend Rich texted me a few days before this 10k race.  I had no intention of running it, but

PArun

I had not had the opportunity to hang out with Rich for a while and I wanted to catch up with him.  Of course Rich is really fast genetically, so even with all the training I had been doing I still couldn’t catch him, but I enjoyed the race.

This is a Chris Lauber directed race, whom I just have the utmost respect for, not to mention the race was dedicated
to the current and fallen Policemen and women in the area.  Great cause, and a great race, even with the 10k going off course for a bit.  We didn’t know this until we returned to the finish line, but Chris was lucky because even thought we drifted, it was still exactly 6.2 miles, start to finish.   There were plenty of vendors afterward, with food and recovery fluids.  I highly recommend it to anyone.

Miles for Moffitt

I believe I have stated this in other posts, but to make money to live I contract myself out as an IT Program/Project Manager for large firms.  What exactly do I do?  Well, companies hire me to manage projects that usually have over million dollar budgets, like re-designing an online banking site for a well-known financial company, or the development of a government website with over 50,000 pages and applications.  I identify the scope of the project, procure the resources both human and material, set the schedule, manage the budget, mitigate the risks, serve as a liaison between the business executives, IT department, internal and external vendors and worker bees, and manage the tasks in order to complete the project.

MMSBMy latest contract is with Gerdau Steel and they are a major sponsor for Miles for Moffitt, which is a very popular event in the Tampa Bay Area.  Gerdau was nice enough to allow me to run the 5 mile race for them.  They have basically three races the 5 miler, the 5k and the  1 mile run/walk.  The 5 miler and the 5k can be run either timed or untimed.  This was a well-organized event with a relatively flat course on the campus of the University of South Florida.  Surprisingly enough there was a couple of hills, but nothing that felt terrible.  I saw a few of my clients while out there and hung out with Rich again.  I averaged 7:30 miles as I did the week before during the Police Appreciation 10k, so I was content with my performance.

After the races concluded, and the thank yous are stated, they have a parade for the cancer survivors that ran the race.  It was a really awesome site to see all of these people who were diagnosed with cancer now running in a race.  it was inspiring and motivating to know they came back from as close to hell as one can get, and stronger than before.

The Dunedin Sprint Triathlon

I have completed this race for a couple of years now, and since my first triathlon is no longer around, the Morton Plant Mease Triathlon, I decided to make this one my annual “remember how it all started” race.

DTRI

This race is held on Honeymoon Island which is a great beach with usual minimal issues, but this year we were told that the bottom was a little rocky and we should bring water shoes.  I decided to wear my Vibram 5-fingers because they do not hold a lot of water and  I thought they would be easy to get out of.

The swim was pretty much a water run due to the shallowness of the  water.  I usually incorporate some water running during my swim sessions so I know the resistance that water can put on your legs, so I dolphin dived/swam most of the way.  I was going to be using my legs enough during the bike and the run, I didn’t need to be wearing them down, prior.  I came out of the water in the faster 10% of the wave, but was slowed down by two things.  The first being getting out of my shoes.  While there was no water giving me issues, the shoes had constricted around my foot so I had to fight to get them off, and then exiting transition had a very narrow trail, so there was a line of us only able to shuffle to the start mat.  Other than that the race went great I finished in 1:05 which was another PR for me by a couple of minutes.

And that brings us up to date on race reports.  My next race is the NYC Triathlon which is an Olympic distance triathlon in the heart of New York City July 14th.  I am really looking forward to this race due to the course being around my favorite city.

Carpe Viam!

The Goof Guppy – Swimprove #2

The Goof Guppy – Swimprove #2

In my recent post, Effortless Swimming-Goof Out#1, I gave a summary of the introductory lesson in Effortless Swimming’s Mastering Freestyle Course.  This course is located within the Swimprove program hosted by Brenton Ford and his Australian company Effortless Swimming.  I continued with that lesson for a week which was dedicated to balance and streamlining within the water, and I recently continued with lessons 1 & 2.

Lesson 1 was specifically geared to the feel of rotating from your hips.  I did this workout 3 times and I want to nickname it the Core Killer.  I never thought working out in the pool with so little movement would cause such a tightness in my abs and core, but nevertheless, my abs, obliques, quads and hammies where a little tight the next day.  It consisted of 1800 meters of drills, plus a warm-up and cool down making it 2400 meters total.

The Workout

WU: 300m any stroke
MS: 300m Kick on side w/ shoulder to chin
300m Kick on side w/ hand-to-face
300m Kick on side w/ switch
300m Kick on side w/ arms at side
300m Kick on side w/ arms across chest
300m Kick on side w/ blockhead arms
CD:300m Easy Free

I do not have a strong kick, so I continued to use my Zoomer fins to reduce my worry of propulsion since I knew that was not the focus of the workout.  Lucky for me, Brenton actually suggests the use of fins in both the written material and the videos that accompany this course.

Throughout the workout, I noticed that when it was more difficult to rotate from my hips, I was not streamlined, however when I engaged just my core, and lengthened myself, rotating the hips became a lot smoother and I did move faster to the other end of the pool.  I also learned more about breathing, because when you have one shoulder out of the water and you are look at the bottom of the pool, once in a while it is nice to turn your head and breathe.  The breath is quick, so I started to breathe out during the drill and breathe in when I rotated.  This was never natural for me and I know it caused a lot of anxiety for me.  It still isn’t natural, but it makes a lot more sense.  Once I finish the lessons, I will be able to develop a relaxing pattern with this new revelation.

Lesson 2 added the arms.  I kept the fins with these drills, but because there were only three drills, I dropped them afterwards and swam one thousand meters without them.  I was still slow, but I noticed it was quite a bit easier.  I also developed a patter of breathing for myself, which I still am not consistent with but, when my position is streamlined and I am keeping a high elbow, it is a lot easier with the new breathing patter. It makes for an interesting alert.  If I begin to feel like my breathing pattern is off, most likely it is because my swimming technique as fallen apart.

The Workout

WU: 300m any stroke
MS: 300m Shark Fin Drill with pause & return
300m Shark Fin Drill with practice entry
300m Shark Fin Drill with switch
10×100 Free Form Focus
CD: 300m Easy Free

This weekend will be the test.  My first triathlon of the season is Sunday at the HITS Ocala Olympic Triathlon.  I still have one more module of the Mastering Freestyle Course, but that will have to wait for next week.  I am going to use my last workout this week to continue with the lesson 2 drills.  We will see what happens. I am really excited

You can checkout the Swimprove program at www.swimprove.com

Carpe Viam!