It’s that time of the year for many athletes (especially where the weather is cold) that the indoor bike trainer sessions become a large portion of overall cycling miles. I know many hard-core cyclists who will ride all winter outside and are much braver than me to deal with the elements. The technology advancements of indoor trainers have improved dramatically over the years and can be used to maintain and improve cycling fitness during every training season (not just the off-season).
There are so many different theories of the “cross-over” effect of indoor cycling. For example: 1 hour of indoor cycling equals 1.5 hours of outdoor riding (no coasting indoors). We have all heard the various equivalent formulas of riding inside vs. outdoor riding. In my opinion, it’s just easier to keep it equal for both types of riding. For my training, 1 hour of riding indoors is equal to 1 hour of riding outside. It’s just easier and when training for long distance races “time is time”. A friend/fellow competitor from Sweden mentioned to me that his indoor cycling sessions during the winter months will have 14 hour durations. Can you imagine 14 hours on a trainer! This is mind-boggling to me. However, the training paid off and was the key reason to his success in placing second overall in the 2008 DECA Ironman.
In addition to the benefits of riding “without coasting”, I find that the mental training aspects provide a direct correlation to the cycling during an ultra-triathlon. Most of the ultra triathlon cycling courses are short loops (normally 1 mile to 5 miles) to eliminate closing down roads and monitoring traffic for such long time periods. Personally, I use indoor training sessions all year long and not only during the winter months. There is no question that my preference is riding outdoors; however with a busy work schedule, other time commitments; it is an important aspect of my year round training.
Indoor cycling provides benefits such as monitoring heart rate, power, mental toughness training which is required for time trialing, performance tracking ( ex: comparing specific time trials – 10 mile time trials “testing” every 6 weeks), “dialing” in race nutrition, without the issues of dealing with traffic, stopping at lights and the effects of weather. The indoor trainer has the “hidden” benefit of toughening up the “butt”. As we all know, how important it is to stand and get off the saddle to avoid saddle pain. Using the indoor trainer will also provide safety benefits when preparing for all night riding for ultra cycling or ultra triathlons. Indoor training can supplement (not replace) riding in the dark with headlamps/bike lights to simulate race conditions.
Different types of Indoor Trainers (Pro’s and Con’s)
1. Mechanical Resistance Trainers - Computrainer/Magnetic Trainers (mechanical resistance) – I have used a Computrainer for years and there are many comparable “magnetic resistance” type trainers that will provide significant cycling benefits. Tip – always use a wheel riser or block to elevate the front of the bike to eliminate the “downhill feeling” while riding.
Pro’s – easy to keep balance, provides a full workout with adding additional resistance
Con’s – can be expensive, especially Computrainer and comparable models (can easily exceed $1,000)
2. Rollers - These are the simplest trainers and consist of just a set of rollers that you ride and balance the bike. There is nothing to hold your bike vertical so you must maintain your own balance. When first learning how to use this design, it is helpful to have a wall or table to hold on to which will reduce the chances of rolling off the sides of the rollers. There is no question that the “intimidation factor” will get your heart rate up! Expect to crash a few times as you learn to ride the rollers.
Pro’s – least expensive trainer design to choose from, it will provide a more authentic ride which requires you to exercise your upper body to maintain your balance. This lets your bike and torso shift left and right as you pedal, just like real life on the road.
Con’s – It takes some practice for even the most agile cyclist to start up and keep your balance. You will need to be ready to handle falling off. You can’t use knobby tires. Most models don’t have resistance controls and the only resistance is provided when shifting to a harder gear.
Sample Workout - I incorporate into my year round ultra triathlon training:
Mental Toughness Training Session – This is a long session to get “time” in the saddle which is so important for the long 200+ mile rides required in ultra triathlons or ultra cycling races. I will incorporate this session after base building is completed during the off-season. Also, a unique (yes, I am a bit crazy – but it’s all about preparation for riding all night!) aspect of this session is the normal start time is 2AM.
Total Time 6-8 Hours (percentages of Heart Rate (HR) are related to Threshold)
60 minutes – increase HR gradually to 75%
30 minutes with sets of 8 minutes at 85%, 4 minutes at 65%
60 minutes – spin at 90-100 RPM’s (HR goal 70%)
Run outside for 30 minute run (negative split 75% goal)
120 minutes – (sets of 15 minutes at 80% - 85%, 7 minutes at 60%)
60 minutes – (sets of 5 minutes – larger gear at 85%, 5 minutes 60%)
Run outside 30 minutes easy 70%
30-60 minutes recovery at 60%, spin at 90-100 RPM’s
Consider incorporating indoor bike trainers into your year-round program. The focus would be to use it as a supplement to the cycling training. There are significant benefits which include recovery rides, mental toughness and tracking of fitness progression. Have fun!
Sunday, December 27, 2009
Saturday, December 19, 2009
Off-Season Training Ideas
Well, it’s that time of the year that we are beginning the off-season training plan. As we all are finalizing the race calendar for 2010, it’s a good time to look at what weaknesses can be improved during the off-season training.
As we have all experienced, being consistent with training in the off-season will make those first rides of the season in the spring much easier. I have found that training at least 6 days a week during the off-season (even if some of the workouts are as short as 30 minutes) will provide the necessary aerobic benefits to maintain fitness along eliminating the potential of significant gains in body weight. I would guess that most everyone faces the “normal” weight gain because of the holiday overeating and less training hours!
While aerobic conditioning is the majority of the training with target heart rate zones of 65-80% it’s still important to add some time at higher intensity levels. Focus on 20% of total weekly training time above the aerobic zones during the off-season program. By establishing a base-line time trial in each discipline and then measuring over each 6 week timeframe keeps the off-season training progressing towards a goal. My cycling time-trial monitoring is a 30 minute effort on the trainer starting the last week of December (90% effort). Every 6 weeks, I perform the same effort and examine the progress. Running time-trial consists of a 5 mile course on the trails and “test” every 6 weeks just like the cycling. Also, tests could be evaluated for strength training, swimming, etc.
With respect to weight gain as many coaches have advised, try to keep the overall increase of body weight at a maximum of 8% (of course the goal should be to keep it lower than 8%) For example is your race weight target is 175 pounds, and then keep the total weight gain less than 14 pounds. We probably all remember the classic weight gain and weight crash from professional cyclist Jan Ulrich. He would normally see his weight balloon with increases of 25 or more pounds in the off-season. There are many online programs that might be helpful tools to monitor calories in/calories out. Monitor weight weekly or over a 4 week time period (check out the new scales that measure body fat, BMI and metabolic rate) to ensure that the weight does not “get out of control”.
This is the best time of the year to increase strength training. Look at adding 3 workouts per week with a strength focus. This can incorporate weight lifting exercises of course, but there are strength training drills on the bike (with fixed gear training) and running hill repeats on the trails. Think about incorporating snowshoe running or cross country skiing to your off-season program. Also, check out other strength workout routines to supplement the main disciplines. Examine the various power yoga/abdominal DVD’s, books, etc. to add to training. Personally, I have found tremendous benefits of power yoga to help with physical and mental strength. Check out Cyclo-Core or Runner-Core (DVD’s) that have good workouts that will absolutely crush you mentally and physically! Also, purchase a new cycling workout DVD and/or go for a long ride 5-6 hour aerobic ride (while mixing in some intensity). It’s a great time of the year to add some isolated leg training on the bike to strengthen the “weak” leg.
Here are two of my key long workouts that I incorporate into my off-season weekend training days (again my focus is ultra triathlons):
Sat – long bike focus on the Trainer
Swim 1 Hour – series of intervals might look like the following:
200 Swim, 200 Kick, 200 Pull
5 X 200 Swim at 70% (30 sec. recovery)
200 easy swim
1000 kick
10 X 100 at 75% (15 sec. recovery)
5 X 50 easy recovery
Bike – long endurance focus (aerobic conditioning) 5- 6 hours
Hour 1 – 90-100 RPM’s at 70%
Hour 2 – add 8 sets of 5 minutes at 85%, 1 minute at 60%
Jump rope for 5 minutes then back onto the bike
Hour 3-4 maintain 70% effort, every 30 minutes jump off the bike and do 100 Hindu Squats – using a 5-10 pound medicine ball
Hour 5 4 sets of 10 minutes at 80%, 5 minutes at 65%
Hour 6 – jump rope 3 set’s of 2 minutes 1 minute recovery (just walk or slowly jog to get the HR back to the aerobic zone) and then do an easy spin on the bike at 60% for the last hour.
Sunday – long run focus
3-5 hour trail run (with or without snowshoes depending on weather conditions) at 75% on “tired” legs from the biking. The key is to negative split the run so don’t start out too fast!
1.5 hours at 70% easy spinning on the trainer – RPM’s at 90-100
Always remember to spend more time on your weaknesses and keep the majority of the training in the aerobic zone. By adding variety to the off-season program it will make the time fly by and race-season will be here before we know it!
As we have all experienced, being consistent with training in the off-season will make those first rides of the season in the spring much easier. I have found that training at least 6 days a week during the off-season (even if some of the workouts are as short as 30 minutes) will provide the necessary aerobic benefits to maintain fitness along eliminating the potential of significant gains in body weight. I would guess that most everyone faces the “normal” weight gain because of the holiday overeating and less training hours!
While aerobic conditioning is the majority of the training with target heart rate zones of 65-80% it’s still important to add some time at higher intensity levels. Focus on 20% of total weekly training time above the aerobic zones during the off-season program. By establishing a base-line time trial in each discipline and then measuring over each 6 week timeframe keeps the off-season training progressing towards a goal. My cycling time-trial monitoring is a 30 minute effort on the trainer starting the last week of December (90% effort). Every 6 weeks, I perform the same effort and examine the progress. Running time-trial consists of a 5 mile course on the trails and “test” every 6 weeks just like the cycling. Also, tests could be evaluated for strength training, swimming, etc.
With respect to weight gain as many coaches have advised, try to keep the overall increase of body weight at a maximum of 8% (of course the goal should be to keep it lower than 8%) For example is your race weight target is 175 pounds, and then keep the total weight gain less than 14 pounds. We probably all remember the classic weight gain and weight crash from professional cyclist Jan Ulrich. He would normally see his weight balloon with increases of 25 or more pounds in the off-season. There are many online programs that might be helpful tools to monitor calories in/calories out. Monitor weight weekly or over a 4 week time period (check out the new scales that measure body fat, BMI and metabolic rate) to ensure that the weight does not “get out of control”.
This is the best time of the year to increase strength training. Look at adding 3 workouts per week with a strength focus. This can incorporate weight lifting exercises of course, but there are strength training drills on the bike (with fixed gear training) and running hill repeats on the trails. Think about incorporating snowshoe running or cross country skiing to your off-season program. Also, check out other strength workout routines to supplement the main disciplines. Examine the various power yoga/abdominal DVD’s, books, etc. to add to training. Personally, I have found tremendous benefits of power yoga to help with physical and mental strength. Check out Cyclo-Core or Runner-Core (DVD’s) that have good workouts that will absolutely crush you mentally and physically! Also, purchase a new cycling workout DVD and/or go for a long ride 5-6 hour aerobic ride (while mixing in some intensity). It’s a great time of the year to add some isolated leg training on the bike to strengthen the “weak” leg.
Here are two of my key long workouts that I incorporate into my off-season weekend training days (again my focus is ultra triathlons):
Sat – long bike focus on the Trainer
Swim 1 Hour – series of intervals might look like the following:
200 Swim, 200 Kick, 200 Pull
5 X 200 Swim at 70% (30 sec. recovery)
200 easy swim
1000 kick
10 X 100 at 75% (15 sec. recovery)
5 X 50 easy recovery
Bike – long endurance focus (aerobic conditioning) 5- 6 hours
Hour 1 – 90-100 RPM’s at 70%
Hour 2 – add 8 sets of 5 minutes at 85%, 1 minute at 60%
Jump rope for 5 minutes then back onto the bike
Hour 3-4 maintain 70% effort, every 30 minutes jump off the bike and do 100 Hindu Squats – using a 5-10 pound medicine ball
Hour 5 4 sets of 10 minutes at 80%, 5 minutes at 65%
Hour 6 – jump rope 3 set’s of 2 minutes 1 minute recovery (just walk or slowly jog to get the HR back to the aerobic zone) and then do an easy spin on the bike at 60% for the last hour.
Sunday – long run focus
3-5 hour trail run (with or without snowshoes depending on weather conditions) at 75% on “tired” legs from the biking. The key is to negative split the run so don’t start out too fast!
1.5 hours at 70% easy spinning on the trainer – RPM’s at 90-100
Always remember to spend more time on your weaknesses and keep the majority of the training in the aerobic zone. By adding variety to the off-season program it will make the time fly by and race-season will be here before we know it!
Friday, December 11, 2009
Race Goal Setting Idea's 2010
Well, it's the exciting time of the year again to evaluate race performances from 2009 and look forward to the race schedule for 2010. As in all aspects of life, this time of the year allows for an internal reflection of what went right and wrong with the "season".
After selecting the specific races for the coming year, I find it helpful to focus on 1 or 2 "key" races. As many of us have experienced with racing, it becomes very difficult to peak for a multitude of races especially when they are long in duration. Often it's the mental recovery aspects of a tough race that are more difficult to recover as compared to the "physical". The worse case scenerio with respect to racing is having the key "race day" performances occur during a hard training session. We all know but will repeat for everyone "Don't leave your race out on a training run, bike, etc.".
Several few years ago, I experimented with actually writing my goals down in the training log vs. just keeping them in my mind. I was suprised how much the races became part of my subconscious. I am by no means recommending that this is a mandatory exercise, but if your looking for a new approach to goal setting in 2010 give it a try. I have continued to fine tune the goal setting process (yes I am a bit obsessive compulsive as you can tell) and have outlined below. Again, these are just some idea's that might consider with your planning for 2010.
1. I start with the race calendar wish list for the year and pick 3 races per month - this is my master list
2. I then narrow it down to the 2 key races and select other specific races that will provide the greatest benefits to add to the preparation for the key races. For example, next year's big race is the DECA Ironman (continuous version) with very long bike and run sections. Therefore, I plan on targeting a couple 24, 48 hour running and biking races, Double Ironman on similar courses that I will face in Mexico. One thing to consider is how much time is needed for short taper/travel, recovery, etc. to ensure that the race will provide the necessary benefits. I also will add to the schedule some very long key workouts.
3. Next step and a crucial one is to get my lovely wife "aboard" on the travel plans for the year and of course what vacations we can add to the back end of the race.
4. Write of all the goal races into my journal on Jan. 1st.
5. I have created a short word document attached to training log that I update every day after each workout (yes, I am anal) and highlights 4 items: What was the discipline (run, bike, swim, snowshoe, weights, etc.) - how long a duration. What did I do well - 3 items from the workout. What things do I need to improve - 3 items that will have the biggest impact on my key race/races. What did I do to enhance my mental strength - as we all know this item in many races is so crucial.
6. Daily Goal Writing - I write down every day in my journal (compared to just at the beginning of the year) my goals for the season. By writing my goals every day they become embedded in my subconscious. I don't want to preach personal development idea's to everyone (as we all have our own techniques) just some thoughts on what's worked for me. I picture the race mentally and picture it being "perfect". This may sound like a lot, but it's only a couple minutes every day.
We all have different approaches to goal setting and I have found it interesting that the most successful individuals in many sports, business, etc. not only mentally know their goals, but actually write them on paper. Happy goal setting to everyone!
After selecting the specific races for the coming year, I find it helpful to focus on 1 or 2 "key" races. As many of us have experienced with racing, it becomes very difficult to peak for a multitude of races especially when they are long in duration. Often it's the mental recovery aspects of a tough race that are more difficult to recover as compared to the "physical". The worse case scenerio with respect to racing is having the key "race day" performances occur during a hard training session. We all know but will repeat for everyone "Don't leave your race out on a training run, bike, etc.".
Several few years ago, I experimented with actually writing my goals down in the training log vs. just keeping them in my mind. I was suprised how much the races became part of my subconscious. I am by no means recommending that this is a mandatory exercise, but if your looking for a new approach to goal setting in 2010 give it a try. I have continued to fine tune the goal setting process (yes I am a bit obsessive compulsive as you can tell) and have outlined below. Again, these are just some idea's that might consider with your planning for 2010.
1. I start with the race calendar wish list for the year and pick 3 races per month - this is my master list
2. I then narrow it down to the 2 key races and select other specific races that will provide the greatest benefits to add to the preparation for the key races. For example, next year's big race is the DECA Ironman (continuous version) with very long bike and run sections. Therefore, I plan on targeting a couple 24, 48 hour running and biking races, Double Ironman on similar courses that I will face in Mexico. One thing to consider is how much time is needed for short taper/travel, recovery, etc. to ensure that the race will provide the necessary benefits. I also will add to the schedule some very long key workouts.
3. Next step and a crucial one is to get my lovely wife "aboard" on the travel plans for the year and of course what vacations we can add to the back end of the race.
4. Write of all the goal races into my journal on Jan. 1st.
5. I have created a short word document attached to training log that I update every day after each workout (yes, I am anal) and highlights 4 items: What was the discipline (run, bike, swim, snowshoe, weights, etc.) - how long a duration. What did I do well - 3 items from the workout. What things do I need to improve - 3 items that will have the biggest impact on my key race/races. What did I do to enhance my mental strength - as we all know this item in many races is so crucial.
6. Daily Goal Writing - I write down every day in my journal (compared to just at the beginning of the year) my goals for the season. By writing my goals every day they become embedded in my subconscious. I don't want to preach personal development idea's to everyone (as we all have our own techniques) just some thoughts on what's worked for me. I picture the race mentally and picture it being "perfect". This may sound like a lot, but it's only a couple minutes every day.
We all have different approaches to goal setting and I have found it interesting that the most successful individuals in many sports, business, etc. not only mentally know their goals, but actually write them on paper. Happy goal setting to everyone!
Friday, December 4, 2009
Race Nutrition - How things have changed
It's amazing how much race nutrition strategies for triathlons and running races have changed over the years. In my 24 years of racing, nutrition and drink products have continuously evolved over the years. Do you remember Exceed electrolyte drink which was at every triathlon in the late 1980's and early 1990's? How about the introduction of the Power Bar and we stuck them to the top tubes of our bike and did not mind chewing on them with various bugs stuck in the bar. As we are aware, the new products can provide all the necessary calories, electrolytes and become such a crucial part of successful race performance.
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
Monday, November 23, 2009
DECA Iron Triathlon - Race Summary
Race Re-Cap 2009 DECA Iron Triathlon
November 9-19th
24 Miles swimming - 760 laps in the 25 meter pool
1112 miles biking – 930 laps on the bike loop
262 miles running – 220 loops on the run loop
Total time 141:28:26
5th Overall
Jan (wife and partial crew) and I arrived in Monterrey on Nov. 5th. There was a sense of anticipation and nervous energy as we met with all our friends, athletes, and crews from around the globe. It is a family atmosphere that makes these races so special. After the mandatory blood tests and final rule descriptions we all attended the grand opening ceremony hosted by the local media, (the BBC was filming as well) at a large hotel in Monterrey (downtown).
The opening ceremony included introduction of the athletes along with a huge buffet with mariachi bands. It was the last time for everyone to have fun and relax before the stress two days later with the beginning of the race.
The field was stacked including Matej (Slovenia), Pascal (France), Ference (Hungary) and Kari (Sweden) all looking to do well and secure enough points for the World Cup points championship. My goals were to: 1. Finish the race 2. Run well (second part of each marathon) as I know many would go out to fast and consistency would be my key race strategy.
We spent the day Sunday (day before the race) buying more food and supplies from the grocery store so we had everything possible and not have to waste time later while the race will under way. I was nervous for sure which is always a good sign for me.
Race Day!
We awoke to a nice sunny 65 degree morning and all the athletes met at the race transition area for body weight analysis and drop off urine samples. This process was completed every morning and after the race to provide a report for all athletes that illustrated the effect of fat loss, dehydration, and muscle mass and body weight. As a group we all rode to the University swimming pool. I felt like I had a rock in my stomach and tried to calm my nerves down! I was matched with Peter Cusick from London in my lane and it was finally game time as we all jumped in the water. Jorge gave us the signal to “go” and we were off on the start of this 10 day adventure.
As I expected, many racers went very hard on day one and I focused on holding back and staying within myself which was difficult but in the end became the perfect strategy for me.
There were the normal up’s and down’s each day from day 2-7 including unbelievable heat (95 degrees and over 100 in the direct sun), brutal warm water in the pool which was 87 degrees (imagine how hot it was wearing a wetsuit – felt like being in a sauna and made you nauseous). Every day, I told myself to focus on never getting off the bike– no matter what and how tough it would be. This strategy was huge for me as many racers would stop and take some time off the saddle to eat, recover, etc. I have been racing 24 years but don’t remember many races with the heat we had for those couple days. My goal each day was to stay consistent for the day in all the sport disciplines. It became difficult to hold back, and then all of a sudden many athletes started dropping out, dropping way back on the run and then the injuries started for many athletes. I continued to push the last ½ of each marathon and was able to put significant time on many of the athletes and my confidence continued to grow each day. I was experiencing was normal foot blisters and saddle sores, but nothing compares to some of the medical issues other’s were facing on a daily basis.
My second Super-Crew – Rick Freeman was instrumental in driving me to keep eating more and more food. My base food consisted of Hammer products and Perpeteum being the main fuel. However, throughout the bike, I ate pounds of Mexican beef, chicken, sandwiches, nutella and an assortment of “real” food for extra calories and taste. It worked to perfection and one item that became an ongoing joke between Rick and me was that on one loop I asked for Beef with Ice chips. As you can imagine, when he and all the crew heard that, there were plenty of “Did he say, beef with ice?” It was so hot and it tasted like heaven.
Day 8 – Day 9
These two days were especially tough mentally and physically as I had a fever, sweats, and bad cold. I did not get much sleep during these days as the fever occurred both evenings and felt horrible for the swim and bike disciplines. My goals changed and it was all about “holding it together” and get to Day 10 with the hope that I would feel better to finish strong on the run.
Day 10
It was hard to believe that we all (10 remaining athletes out of the 18 starters) were lining up for our last ride over to the pool. There was a ton of excitement in the air and we all discussed what it’s going to feel like when we would cross the finish line for the last time (but still had a full Ironman left!!). I took it steady all day and could not wait to get off the bike and onto the last discipline of running. I decided to run the whole marathon with no walking with the goal of finishing strong. I was still feeling under the weather, but the run went well and the final lap had arrived. Rick gave me the U.S.A. flag and of course a Pittsburgh Steelers terrible towel to wave as I came through the finish line. Rick had the song Renegade by Styx (huge Pgh. Steelers song) wired into the speakers and I saw the finish line. Emotionally, it was like no other race in my life. I sprinted (pulled my left hamstring at the finish line) and screamed all the way through the finish line. I was mobbed by all the other racers, crews, race volunteers, photographers, etc. and had beer squirted and poured over my head (of course it kept my tears hidden). I took a 16 oz can and chugged it in record time and it was amazing how wonderful it tasted at that point. Emotionally, I was exhausted and could not believe it was finally over. As everyone finished, it was the same emotions and joy and the family atmosphere was at its best.
We all waited at the finish line and partied with wine, rum, tequila, etc. to cheer on the remaining racers still on the marathon course. I will never forget the memories of the finish and celebrating with all the athletes. It was the race of my life and still pinch myself that I actually completed this massive race.
The best feeling occurred when several of the veteran DECA Ironman athletes told me that I was very mentally strong throughout the race and I am now “A DECA IRONMAN” and part of a very select group of athletes around the world. That’s when it sunk in!
I can’t thank all the support especially when I had a couple days between crew when Jan left and Rick arrived. Paetra (Kari’s wife) and Angela (Peter’s wife) were unbelievable and treated me like their own family – providing all the necessary food, supplies, etc.
A big congratulation to all the finishers and Ference for a tremendous race and overall IUTA Series winner!
MEMORIES FOR A LIFETIME!
November 9-19th
24 Miles swimming - 760 laps in the 25 meter pool
1112 miles biking – 930 laps on the bike loop
262 miles running – 220 loops on the run loop
Total time 141:28:26
5th Overall
Jan (wife and partial crew) and I arrived in Monterrey on Nov. 5th. There was a sense of anticipation and nervous energy as we met with all our friends, athletes, and crews from around the globe. It is a family atmosphere that makes these races so special. After the mandatory blood tests and final rule descriptions we all attended the grand opening ceremony hosted by the local media, (the BBC was filming as well) at a large hotel in Monterrey (downtown).
The opening ceremony included introduction of the athletes along with a huge buffet with mariachi bands. It was the last time for everyone to have fun and relax before the stress two days later with the beginning of the race.
The field was stacked including Matej (Slovenia), Pascal (France), Ference (Hungary) and Kari (Sweden) all looking to do well and secure enough points for the World Cup points championship. My goals were to: 1. Finish the race 2. Run well (second part of each marathon) as I know many would go out to fast and consistency would be my key race strategy.
We spent the day Sunday (day before the race) buying more food and supplies from the grocery store so we had everything possible and not have to waste time later while the race will under way. I was nervous for sure which is always a good sign for me.
Race Day!
We awoke to a nice sunny 65 degree morning and all the athletes met at the race transition area for body weight analysis and drop off urine samples. This process was completed every morning and after the race to provide a report for all athletes that illustrated the effect of fat loss, dehydration, and muscle mass and body weight. As a group we all rode to the University swimming pool. I felt like I had a rock in my stomach and tried to calm my nerves down! I was matched with Peter Cusick from London in my lane and it was finally game time as we all jumped in the water. Jorge gave us the signal to “go” and we were off on the start of this 10 day adventure.
As I expected, many racers went very hard on day one and I focused on holding back and staying within myself which was difficult but in the end became the perfect strategy for me.
There were the normal up’s and down’s each day from day 2-7 including unbelievable heat (95 degrees and over 100 in the direct sun), brutal warm water in the pool which was 87 degrees (imagine how hot it was wearing a wetsuit – felt like being in a sauna and made you nauseous). Every day, I told myself to focus on never getting off the bike– no matter what and how tough it would be. This strategy was huge for me as many racers would stop and take some time off the saddle to eat, recover, etc. I have been racing 24 years but don’t remember many races with the heat we had for those couple days. My goal each day was to stay consistent for the day in all the sport disciplines. It became difficult to hold back, and then all of a sudden many athletes started dropping out, dropping way back on the run and then the injuries started for many athletes. I continued to push the last ½ of each marathon and was able to put significant time on many of the athletes and my confidence continued to grow each day. I was experiencing was normal foot blisters and saddle sores, but nothing compares to some of the medical issues other’s were facing on a daily basis.
My second Super-Crew – Rick Freeman was instrumental in driving me to keep eating more and more food. My base food consisted of Hammer products and Perpeteum being the main fuel. However, throughout the bike, I ate pounds of Mexican beef, chicken, sandwiches, nutella and an assortment of “real” food for extra calories and taste. It worked to perfection and one item that became an ongoing joke between Rick and me was that on one loop I asked for Beef with Ice chips. As you can imagine, when he and all the crew heard that, there were plenty of “Did he say, beef with ice?” It was so hot and it tasted like heaven.
Day 8 – Day 9
These two days were especially tough mentally and physically as I had a fever, sweats, and bad cold. I did not get much sleep during these days as the fever occurred both evenings and felt horrible for the swim and bike disciplines. My goals changed and it was all about “holding it together” and get to Day 10 with the hope that I would feel better to finish strong on the run.
Day 10
It was hard to believe that we all (10 remaining athletes out of the 18 starters) were lining up for our last ride over to the pool. There was a ton of excitement in the air and we all discussed what it’s going to feel like when we would cross the finish line for the last time (but still had a full Ironman left!!). I took it steady all day and could not wait to get off the bike and onto the last discipline of running. I decided to run the whole marathon with no walking with the goal of finishing strong. I was still feeling under the weather, but the run went well and the final lap had arrived. Rick gave me the U.S.A. flag and of course a Pittsburgh Steelers terrible towel to wave as I came through the finish line. Rick had the song Renegade by Styx (huge Pgh. Steelers song) wired into the speakers and I saw the finish line. Emotionally, it was like no other race in my life. I sprinted (pulled my left hamstring at the finish line) and screamed all the way through the finish line. I was mobbed by all the other racers, crews, race volunteers, photographers, etc. and had beer squirted and poured over my head (of course it kept my tears hidden). I took a 16 oz can and chugged it in record time and it was amazing how wonderful it tasted at that point. Emotionally, I was exhausted and could not believe it was finally over. As everyone finished, it was the same emotions and joy and the family atmosphere was at its best.
We all waited at the finish line and partied with wine, rum, tequila, etc. to cheer on the remaining racers still on the marathon course. I will never forget the memories of the finish and celebrating with all the athletes. It was the race of my life and still pinch myself that I actually completed this massive race.
The best feeling occurred when several of the veteran DECA Ironman athletes told me that I was very mentally strong throughout the race and I am now “A DECA IRONMAN” and part of a very select group of athletes around the world. That’s when it sunk in!
I can’t thank all the support especially when I had a couple days between crew when Jan left and Rick arrived. Paetra (Kari’s wife) and Angela (Peter’s wife) were unbelievable and treated me like their own family – providing all the necessary food, supplies, etc.
A big congratulation to all the finishers and Ference for a tremendous race and overall IUTA Series winner!
MEMORIES FOR A LIFETIME!
Thursday, October 29, 2009
Background of Ultra Distance Triathlons - Moving beyond the Ironman
I have been competing in triathlons for 24 years with a focus over the last 5 years toward Ultra-Distance triathlons. I have competed in several Double Ultra competitions and last year completed the Quintuple Ironman (5 Ironmans continuous). This year’s focus is the DECA Triathlon (10 full triathlons – 1 per day for 10 straight days) in Monterrey Mexico.
History: The first Double Triathlon competition (4.8 miles swimming, 224 miles biking, 52.4 miles running) was held in Huntsville, Alabama in 1984. As the Ironman has become very popular in the U.S.A., the ultra-distance race scene has been adopted primarily in Europe. Over the last several years, our only Double/Triple Triathlons in the United States (Virginia) has been sold out. There has been an increase in entries and interest in the longer distance races as many individuals want an experience a challenge beyond the Ironman distance.
There is a governing body for ultra-distance triathlons - International Ultra Triathlon Association, www.iutasport.com. Check out the website for information about the 6 races included in the World Cup series.
Most popular international IUTA race distances include the following:
1. Double Triathlon – 4.8 miles swimming, 224 miles biking, 52.4 miles running
2. Triple Triathlon – 7.2 miles swimming, 336 miles biking, 78.6 miles running
Other Distances – The following series of races are held annually in Mexico (November) (the DECA Triathlon would be considered the “Hawaii” of ultra-distance races)
3. Quadruple Triathlon – 9.6 miles swimming, 448 miles biking, 104 miles running
4. Quintuple Triathlon – 12 miles swimming, 560 miles biking, 131 miles running
5. DECA Triathlon - 24 miles swimming, 1112 miles biking, 262 miles running
The races in Mexico change the format each year from a continuous race to an “Ironman distance per day” format. For example, the 2008 DECA Triathlon was continuous, thus 24 miles swimming followed by the 1112 miles of biking and finishing with an “easy” 262 miles of running. The 2009 race will be in the “Ironman per day for 10 days format”. Each race has its own difficulties with sleep deprivation for the continuous vs. the recovery needed each day after sleeping in the per day format.
As the popularity has increased in the U.S.A. from athletes, recently Inside Triathlon magazine included an entire article about last year’s DECA Triathlon from Mexico.
Very similar to the ultra running races across the county, these ultra-triathlons have very relaxed “family” atmospheres prior to and after the events (it’s all out racing when the gun fires). It’s been a pleasure meeting all the individuals from different cultures, and to learn from the European training and nutrition programs.
One interesting aspect of these races is that they are all “circuit” courses. It would be very difficult to close down roads, having police for intersections for 20+ hours so the majority of the swimming is done in a pool, the biking and running sections are held on short loops that range from 1.2 miles to 5 miles. It’s a very different type of racing and mental strength like 24 hour running races is crucial for a strong race performance.
History: The first Double Triathlon competition (4.8 miles swimming, 224 miles biking, 52.4 miles running) was held in Huntsville, Alabama in 1984. As the Ironman has become very popular in the U.S.A., the ultra-distance race scene has been adopted primarily in Europe. Over the last several years, our only Double/Triple Triathlons in the United States (Virginia) has been sold out. There has been an increase in entries and interest in the longer distance races as many individuals want an experience a challenge beyond the Ironman distance.
There is a governing body for ultra-distance triathlons - International Ultra Triathlon Association, www.iutasport.com. Check out the website for information about the 6 races included in the World Cup series.
Most popular international IUTA race distances include the following:
1. Double Triathlon – 4.8 miles swimming, 224 miles biking, 52.4 miles running
2. Triple Triathlon – 7.2 miles swimming, 336 miles biking, 78.6 miles running
Other Distances – The following series of races are held annually in Mexico (November) (the DECA Triathlon would be considered the “Hawaii” of ultra-distance races)
3. Quadruple Triathlon – 9.6 miles swimming, 448 miles biking, 104 miles running
4. Quintuple Triathlon – 12 miles swimming, 560 miles biking, 131 miles running
5. DECA Triathlon - 24 miles swimming, 1112 miles biking, 262 miles running
The races in Mexico change the format each year from a continuous race to an “Ironman distance per day” format. For example, the 2008 DECA Triathlon was continuous, thus 24 miles swimming followed by the 1112 miles of biking and finishing with an “easy” 262 miles of running. The 2009 race will be in the “Ironman per day for 10 days format”. Each race has its own difficulties with sleep deprivation for the continuous vs. the recovery needed each day after sleeping in the per day format.
As the popularity has increased in the U.S.A. from athletes, recently Inside Triathlon magazine included an entire article about last year’s DECA Triathlon from Mexico.
Very similar to the ultra running races across the county, these ultra-triathlons have very relaxed “family” atmospheres prior to and after the events (it’s all out racing when the gun fires). It’s been a pleasure meeting all the individuals from different cultures, and to learn from the European training and nutrition programs.
One interesting aspect of these races is that they are all “circuit” courses. It would be very difficult to close down roads, having police for intersections for 20+ hours so the majority of the swimming is done in a pool, the biking and running sections are held on short loops that range from 1.2 miles to 5 miles. It’s a very different type of racing and mental strength like 24 hour running races is crucial for a strong race performance.
Friday, October 23, 2009
Upcoming Calendar
Coming Soon a racing calendar with all ultra distance triathlons, running, cycling races. This valuabe resource will provide actual athlete ratings with respect to course difficulty (statistic snapshot), course conditions/terrain, destination for extended vacation, low key vs. large scale race, entry fee and specific focus on best value races. A rating scale will be created based on a series of topics and can be used to evaluate future races.
It will be a one-stop resource center for endurance athletes to coordinate planning their race seasons.
Additonal enhancements will include all races from 10K and longer in every state in the U.S. and then eventually to international destination races.
It will be a one-stop resource center for endurance athletes to coordinate planning their race seasons.
Additonal enhancements will include all races from 10K and longer in every state in the U.S. and then eventually to international destination races.
2 Weeks Before the DECA
Tomorrow, gearing up for last big weekend before the DECA Triathlon (10 X Ironman in 10 days) in Monterrey Mexico. One more 3 hour run and 6 hour ride then a reduced week of mileage next week. Countdown is on 2 weeks till we leave for Monterrey.
Subscribe to:
Posts (Atom)
Posts
