The snow is almost gone. It's staying light later into the evening. Folks in the cycling and tri communities are anxious to unplug from their trainers and hit the roads for some meaningful rides. But, even in bicycle-friendly community like the Twin Cities, there are still plenty of opportunities for conflict.
Cyclists and motorists often find themselves at odds. Motorists think that cyclists are invading their turf. Meanwhile, cyclists want to exercise their right to use the roads, but are wary because they aren't wrapped in two tons of steel to protect them in a crash. There are jerks on both sides. I'd pay real money to go for a long ride without someone yelling out their car window at me. At the same time, I can't tell you how many times I've seen cyclists behaving like arrogant wieners.
So, with that in mind, here is a quick list of rules that I think responsible cyclists should follow:
1. Remember Who You Ride For
Whether or not your realize it, when you ride, you are representing more than just yourself. Sure, if you ride with a group or wear a team jersey, you've got them to worry about. I don't want someone to catch me acting like an butt-munch when I'm wearing my kit from the Twin Cities Spoke. But beyond that, you represent everyone else out there who throws on spandex and hops into the saddle. Many drivers cringe every time they see a cyclist on the road dressed like Lance. They see us as a menace. The best thing we can do is represent ourselves well. Bottom Line: If you're going to ride, don't be a douche about it.
2. Don't Turn Off Your Brain
I know that it can be difficult to stay focused at all times, but having a lapse in concentration is one of the easiest ways to end up kissing pavement. My biggest struggles are during long rides out in the country and during group rides. During the long rides, I just get into a zone, where all I'm concentrating on is keeping my legs pumping (and maybe whatever song is playing on the IPod in my head). During group rides, it's a little different. It's really easy to just 'go with the flow' and hope the rider ahead of you has things under control. Of course, if they don't you'll be eating their back wheel in no time. This is also a good way to accidentally drop the slower members of the group. I can't tell you how many times I've been on a club ride where we hit a stop light and have a conversation like this:
Person A: "Hey, where's the new guy"
Person B: "I don't know. The last I saw, he was hanging on my wheel"
Person A: "But you were supposed to ride at the back of the pack to keep everyone together."
Person B: "D'oh"
3. Know Your Route
This is a critical one for me. Please - know where you plan to go before you hit the road. I don't just mean knowing which streets to turn on. Make yourself familiar with what you may encounter. How busy is the traffic? How wide are the shoulders? Will you be riding during rush hour? Is there some place to fill up your water bottle (or empty my bladder) or grab a bite to eat? Which way is the wind blowing, and how will that impact whether I ride clockwise or counter-clockwise loops?
4. File a Flight Plan
This is especially important if you'll be riding alone. Make sure you let someone know where you'll be riding and about what time you'll be back. It's the courteous thing to do to keep your spouse or significant other from worrying to death. Plus, if you have a flat out of cell phone range, you can hope that they'll drive your route and pick up your sad, stranded butt.
If you're riding in a group, make sure that everyone either knows the route or is hooked up with someone who does - before the ride starts. That way, if the plans need to change half-way through the ride, everyone will still be able to get home.
5. Obey The Local Traffic Laws
As a cyclist, you have as much of a right to use the roads as any motorist. However, if you are going to use their roads, you must follow the same laws that they do. What does this mean? Well, for one, if you see a stop sign, then stop. Yeah, it may break up your rhythm. Just look at is as an opportunity to practice your track-stand and your explosiveness off of the start line. Around here, cops are ticketing more and more cyclists for moving violations. I'm not exactly pooping cash, so a $100 ticket for whipping through a stop sign in Wayzata would pretty much ruin my week.
6. Be Predictable
Hold your line. Don't make any sudden swerves or turns. If a driver sees you going straight, they're going to expect you to continue along the same path. The same thing goes when riding in a group. Peeling out unexpectedly may be a good way to get a jump on your opponents during a road race, but it's also a good way to startle a hapless newbie who just wants to build confidence riding in a peleton.
7. Use Hand Signals
Get used to signaling every turn. Left = Left arm straight out. Right = Left arm up at 90-degree angle. Stop = Left arm hanging down with palm facing back. If you're in a group ride, practice signaling for obstacles like potholes, railroad tracks, sand and broken glass. Learn them. Know them. Love them. Use them. Oh, and if you start to consider using the most popular "hand signal", reconsider rule #1.
8. Spread Good Will
The best way to share the road is to play nice with those with whom you are sharing. If a driver makes an effort to be nice, then make eye contact, smile, and give them a little wave. You'll feel good. They'll feel good, and you can sleep better at night knowing that there's one less driver on the road that wants to run you over.
Well, there you have it. It's not too tough. Most of it boils down to treating others the way you'd like to be treated.
I know I haven't posted much recently. I've been mourning the loss of a training partner of mine (don't worry, it's not as serious as it sounds). But, I'll be back tomorrow with a little memorial, and a bit about what I'm doing to move forward.
Showing posts with label Lists. Show all posts
Showing posts with label Lists. Show all posts
Monday, March 28, 2011
Sunday, March 6, 2011
100 Things
This post is a bit of a milestone for me. Believe it or not, this will be my 100th entry. Yeah, I know. You'd think that by now I would have run out of things to talk about. Guess again. To celebrate my 100th post, here are 100 things about me that you may already know (but probably don't).
1. Boxers.
2. I met my wife on the dance floor of The Wild Onion after one too many Mike's Hard Lemonades.
3. I tell my grandmother that I met my wife at 'an eating establishment'.
4. My first ever training run was for Nordic Skiing practice in the 8th grade.
5. I did my first ever training run in a cotton t-shirt, basketball shoes and jeans.
6. I ran cross country for 4 years and was a middle-of-the-pack-er.
7. My best 5K time in high school was 19:30.
8. I'd pay real money to run that 'slow' again.
9. I was an above average Nordic Skier (skate skiing) and even scored an All Conference nod one year.
10. My coldest skiing practice ever was -24 degrees BEFORE windchill.
11. Frostbite on your junk is no joke.
12. Seriously.
13. I cry every time I watch The Iron Giant, The Lord of the Rings: Return of the King, Toy Story 2 and Snoopy Come Home.
14. I also tear up to U2's 'Beautiful Day', Kenny Rogers' 'Coward of the County' and Widor's 'Toccata'.
15. I love my Rusty Steed - my bike. It's a Trek 1500 Franken-bike that's been tortured and twisted to get me into something that resembles a proper aero position.
16. Going fast on a crappy bike is cool.
17. I'm saving up for a new steed - a proper triathlon bike. So far, it's a choice between these three:
18. Musically speaking, I was born in the wrong decade. Everyone knows that rock peaked in 1974.
19. I've been a fan of Simon and Garfunkel (but mostly Simon) since high school
20. I'll take Captain Picard over Captain Kirk any day of the week.
21. I attended college at the University of Wisconsin in Green Bay.
22. I started college with a major in Photography just as everyone was switching from film to digital. Ugh.
23. I graduated with a Major in Communications, and minors in Political Science and Information Science.
24. You aren't going to get rich quick with a Communications Major and minors in Poli-Sci and Information Science.
25. I kinda wish I had earned a degree in a more marketable skill.
26. I believe in 'Working to Live' rather than in 'Living to Work'.
27. My first organized race was a 1/2 mile 'kids run' when I was in 2nd grade.
28. They misspelled my name in the 'kids run' results sheet as 'Eric Bugstrom'. Jerks.
29. I got my 'bark-n-sniffer' Bailey from the Humane Society back in 2001. She's the shizzle.
30. As I write this, she's curled up in a ball on the sofa chasing bunnies in her sleep. It's adorable.
31. I once saw her catch a real-life baby bunny and eat it whole. It was disturbing.
32. I've been slowly losing my hair since my early 20s.
33. I'll never wear a comb-over, or a toupee or get hair plugs. If bald is good enough for my Grandpa, then it's good enough for me.
34. I'm a Christian - which is why you won't find a lot of naughty language in my blog.
35. I figure religion is kinda like genitals (just go with me on this one). I like mine. I'm proud of mine. I'll be happy to talk about mine. But, I'm not going to whip it out in public and wave it around just to taunt you, and I certainly won't try to shove it down your throat.
36. I sometimes need to think a little longer before I say something inappropriate when I'm 'just trying to be funny'.
37. I'm not a morning person. Over 90% of my workouts last year started after 12pm.
38. I once spent a J-term in college traveling through Greece and Turkey; two absolutely beautiful countries.
39. I should have thought twice before eating Turkish meatballs from a street vendor.
40. Having food poisoning in Istanbul is no fun.
41. It is entirely possible to poop and barf at the same time.
42. I kinda wish I hadn't told you that last one.
43. I dig me some beer. It's the most delicious social lubricant known to man.
44. I'll take ales over lagers though, thankyouverymuch.
45. I stay away from hard liquor. Nothing good can come from me with a shot glass.
46. When I was born, all of my grandparents and great-grandparents were still living.
47. I have memories of all but 1 of them.
48. Both my parents and my wife's parents are divorced, and our dads remarried. Yes. I have 4 moms.
49. I've nick-named them 'New Mom', 'Florida Mom', 'Fun Mom', and of course 'Classic Mom'.
50. Moms love me.
51. I've read every major work by Stephen King.
52. My dad can kick my butt at Call of Duty.
53. I can destroy my dad at Guitar Hero.
54. Karate for defense only.
55. First learn item #54.
56. Society would be in better shape if we all listened harder to Mr. Miyagi.
57. One of my favorite places in the world is my family's cabin 'Up North'.
58. My profile picture (where I'm wearing the black swim cap with goggles on my forehead) was taken on the floating raft at the cabin.
59. 'Up North' doesn't seem nearly as far away as it used to.
60. I've had either a beard or goatee since the fall of 2002.
61. I once shaved my face bare. It upset The Wife so badly, she almost cried.
62. The first time I shaved my head, I didn't tell The Wife until after the deed was done. Her first words: 'Don't expect me to ever have sex with you again.'
63. She got over it.
64. I know the difference between there, their and they're. I also know the difference between your and you're, between affect and effect, and do my best to keep from ending my sentences with prepositions. Three cheers for public education!
65. I'd love to eventually qualify for Kona, but realize that my best chance at qualification will be to outlive my competition and race into my 70s and 80s.
66. When triathlon has finally left me beaten and broken, I'll be cool with not running, and even not cycling, but I'll continue to swim until they have to haul my lifeless body out of the pool.
67. I figure I'll eventually be that quasi-creepy old dude at the gym who still tries to squeeze his wrinkled bod into a Speedo.
68. Screw Superman, Batman and Spidey. If I could be any superhero, I'd be The Flash.
69. If I ever get a disc wheel, I'm putting The Flash's logo on it.
70. I close and lock the door every time I go to the bathroom, even when I'm home alone.
71. I try to take control of the kitchen whenever I visit a friend's or relative's home. They think I'm being nice by helping out, but really I'm just a control freak when it comes to food.
72. I have never changed a diaper (on myself or anyone else).
73. I've had asthma since I was young.
74. I'm extremely allergic to cats.
75. Even if I wasn't allergic to cats, I still wouldn't trust them. If God had made them any bigger, I'm pretty sure cats would eat their owners while they slept.
76. I absolutely LOVE ice cream. We had to stop buying ice cream by the gallon, because for me, 1 gallon = 3 servings.
77. My ancestors came from a few different countries, but I identify myself most with my Swedish heritage.
78. I visited Scandinavia for 3 weeks back in high school. While I didn't get the chance to see the Norwegian fjords, I did see the Swedish Volvos.
79. I understand that most of you probably didn't get that joke the first time your read it. That's okay. You're still cool.
80. I'd move to Sweden in a heart beat, you know, if my wife, family, friends and job weren't all still here in the U.S.
81. I read Moby Dick just to check it off my bucket list.
82. It actually turned out to be a pretty good read.
83. During the beginning of every one of my workouts, there's a moment when I question my sanity and consider going straight to my recliner to watch TV.
84. My first real job was working as a janitor/maintenance guy at a funeral home. I was there for 2 summers in high school and 1 in college.
85. I don't like black licorice. It shouldn't even be considered candy. I can't stand when I think I'm about to eat a grape flavored jelly bean and it just turns out to be black licorice. Blech!
86. The Wife is much more into ball sports (baseball, football and basketball) than I am. I pretend to like watching hours of basketball when I'd really rather be watching cartoons.
87. We both have a team in the same fantasy football league.
88. Most of my friends agree that when your wife plays fantasy football it doubles her 'hot factor'.
89. I have a bet with one of our bridesmaids that The Wife and I wouldn't be parents until we had been married for 5 years. The wager: 1 keg of beer.
90. I've only got 7 months until I get my keg.
91. I wouldn't be completely disappointed if I ended up losing the bet.
92. My family has been pretty good about not pressuring The Wife and I to have kids - probably because I threatened to move to Sweden if they did.
93. I hosted a radio show on my college radio station, WFPR, showcasing tunes from the '60s, '70s and '80s. The name of the show? 'Music that doesn't suck'.
94. After training and racing for 2 years, I now have to wear my wedding ring on my index finger.
95. I could wipe the floor with you in a game of Trivial Pursuit, and not in a nice way. I go for the jugular.
96. I just don't understand the appeal of vampires in popular culture.
97. I'd much rather have a bottle in front of me than a frontal lobotomy.
98. I put this list together over the course of 3 days.
99. It was a lot harder than I was expecting to come up with 100 interesting things to say about myself. Sigh.
100. Last, but not least, I have no problem rocking the European Man Thong (but not in this country).
Cheers!
1. Boxers.
2. I met my wife on the dance floor of The Wild Onion after one too many Mike's Hard Lemonades.
3. I tell my grandmother that I met my wife at 'an eating establishment'.
4. My first ever training run was for Nordic Skiing practice in the 8th grade.
5. I did my first ever training run in a cotton t-shirt, basketball shoes and jeans.
6. I ran cross country for 4 years and was a middle-of-the-pack-er.
7. My best 5K time in high school was 19:30.
8. I'd pay real money to run that 'slow' again.
9. I was an above average Nordic Skier (skate skiing) and even scored an All Conference nod one year.
10. My coldest skiing practice ever was -24 degrees BEFORE windchill.
11. Frostbite on your junk is no joke.
12. Seriously.
13. I cry every time I watch The Iron Giant, The Lord of the Rings: Return of the King, Toy Story 2 and Snoopy Come Home.
14. I also tear up to U2's 'Beautiful Day', Kenny Rogers' 'Coward of the County' and Widor's 'Toccata'.
15. I love my Rusty Steed - my bike. It's a Trek 1500 Franken-bike that's been tortured and twisted to get me into something that resembles a proper aero position.
16. Going fast on a crappy bike is cool.
17. I'm saving up for a new steed - a proper triathlon bike. So far, it's a choice between these three:
18. Musically speaking, I was born in the wrong decade. Everyone knows that rock peaked in 1974.
19. I've been a fan of Simon and Garfunkel (but mostly Simon) since high school
20. I'll take Captain Picard over Captain Kirk any day of the week.
21. I attended college at the University of Wisconsin in Green Bay.
22. I started college with a major in Photography just as everyone was switching from film to digital. Ugh.
23. I graduated with a Major in Communications, and minors in Political Science and Information Science.
24. You aren't going to get rich quick with a Communications Major and minors in Poli-Sci and Information Science.
25. I kinda wish I had earned a degree in a more marketable skill.
26. I believe in 'Working to Live' rather than in 'Living to Work'.
27. My first organized race was a 1/2 mile 'kids run' when I was in 2nd grade.
28. They misspelled my name in the 'kids run' results sheet as 'Eric Bugstrom'. Jerks.
29. I got my 'bark-n-sniffer' Bailey from the Humane Society back in 2001. She's the shizzle.
30. As I write this, she's curled up in a ball on the sofa chasing bunnies in her sleep. It's adorable.
31. I once saw her catch a real-life baby bunny and eat it whole. It was disturbing.
32. I've been slowly losing my hair since my early 20s.
33. I'll never wear a comb-over, or a toupee or get hair plugs. If bald is good enough for my Grandpa, then it's good enough for me.
34. I'm a Christian - which is why you won't find a lot of naughty language in my blog.
35. I figure religion is kinda like genitals (just go with me on this one). I like mine. I'm proud of mine. I'll be happy to talk about mine. But, I'm not going to whip it out in public and wave it around just to taunt you, and I certainly won't try to shove it down your throat.
36. I sometimes need to think a little longer before I say something inappropriate when I'm 'just trying to be funny'.
37. I'm not a morning person. Over 90% of my workouts last year started after 12pm.
38. I once spent a J-term in college traveling through Greece and Turkey; two absolutely beautiful countries.
39. I should have thought twice before eating Turkish meatballs from a street vendor.
40. Having food poisoning in Istanbul is no fun.
41. It is entirely possible to poop and barf at the same time.
42. I kinda wish I hadn't told you that last one.
43. I dig me some beer. It's the most delicious social lubricant known to man.
44. I'll take ales over lagers though, thankyouverymuch.
45. I stay away from hard liquor. Nothing good can come from me with a shot glass.
46. When I was born, all of my grandparents and great-grandparents were still living.
47. I have memories of all but 1 of them.
48. Both my parents and my wife's parents are divorced, and our dads remarried. Yes. I have 4 moms.
49. I've nick-named them 'New Mom', 'Florida Mom', 'Fun Mom', and of course 'Classic Mom'.
50. Moms love me.
51. I've read every major work by Stephen King.
52. My dad can kick my butt at Call of Duty.
53. I can destroy my dad at Guitar Hero.
54. Karate for defense only.
55. First learn item #54.
56. Society would be in better shape if we all listened harder to Mr. Miyagi.
57. One of my favorite places in the world is my family's cabin 'Up North'.
58. My profile picture (where I'm wearing the black swim cap with goggles on my forehead) was taken on the floating raft at the cabin.
59. 'Up North' doesn't seem nearly as far away as it used to.
60. I've had either a beard or goatee since the fall of 2002.
61. I once shaved my face bare. It upset The Wife so badly, she almost cried.
62. The first time I shaved my head, I didn't tell The Wife until after the deed was done. Her first words: 'Don't expect me to ever have sex with you again.'
63. She got over it.
64. I know the difference between there, their and they're. I also know the difference between your and you're, between affect and effect, and do my best to keep from ending my sentences with prepositions. Three cheers for public education!
65. I'd love to eventually qualify for Kona, but realize that my best chance at qualification will be to outlive my competition and race into my 70s and 80s.
66. When triathlon has finally left me beaten and broken, I'll be cool with not running, and even not cycling, but I'll continue to swim until they have to haul my lifeless body out of the pool.
67. I figure I'll eventually be that quasi-creepy old dude at the gym who still tries to squeeze his wrinkled bod into a Speedo.
68. Screw Superman, Batman and Spidey. If I could be any superhero, I'd be The Flash.
69. If I ever get a disc wheel, I'm putting The Flash's logo on it.
70. I close and lock the door every time I go to the bathroom, even when I'm home alone.
71. I try to take control of the kitchen whenever I visit a friend's or relative's home. They think I'm being nice by helping out, but really I'm just a control freak when it comes to food.
72. I have never changed a diaper (on myself or anyone else).
73. I've had asthma since I was young.
74. I'm extremely allergic to cats.
75. Even if I wasn't allergic to cats, I still wouldn't trust them. If God had made them any bigger, I'm pretty sure cats would eat their owners while they slept.
76. I absolutely LOVE ice cream. We had to stop buying ice cream by the gallon, because for me, 1 gallon = 3 servings.
77. My ancestors came from a few different countries, but I identify myself most with my Swedish heritage.
78. I visited Scandinavia for 3 weeks back in high school. While I didn't get the chance to see the Norwegian fjords, I did see the Swedish Volvos.
79. I understand that most of you probably didn't get that joke the first time your read it. That's okay. You're still cool.
80. I'd move to Sweden in a heart beat, you know, if my wife, family, friends and job weren't all still here in the U.S.
81. I read Moby Dick just to check it off my bucket list.
82. It actually turned out to be a pretty good read.
83. During the beginning of every one of my workouts, there's a moment when I question my sanity and consider going straight to my recliner to watch TV.
84. My first real job was working as a janitor/maintenance guy at a funeral home. I was there for 2 summers in high school and 1 in college.
85. I don't like black licorice. It shouldn't even be considered candy. I can't stand when I think I'm about to eat a grape flavored jelly bean and it just turns out to be black licorice. Blech!
86. The Wife is much more into ball sports (baseball, football and basketball) than I am. I pretend to like watching hours of basketball when I'd really rather be watching cartoons.
87. We both have a team in the same fantasy football league.
88. Most of my friends agree that when your wife plays fantasy football it doubles her 'hot factor'.
89. I have a bet with one of our bridesmaids that The Wife and I wouldn't be parents until we had been married for 5 years. The wager: 1 keg of beer.
90. I've only got 7 months until I get my keg.
91. I wouldn't be completely disappointed if I ended up losing the bet.
92. My family has been pretty good about not pressuring The Wife and I to have kids - probably because I threatened to move to Sweden if they did.
93. I hosted a radio show on my college radio station, WFPR, showcasing tunes from the '60s, '70s and '80s. The name of the show? 'Music that doesn't suck'.
94. After training and racing for 2 years, I now have to wear my wedding ring on my index finger.
95. I could wipe the floor with you in a game of Trivial Pursuit, and not in a nice way. I go for the jugular.
96. I just don't understand the appeal of vampires in popular culture.
97. I'd much rather have a bottle in front of me than a frontal lobotomy.
98. I put this list together over the course of 3 days.
99. It was a lot harder than I was expecting to come up with 100 interesting things to say about myself. Sigh.
100. Last, but not least, I have no problem rocking the European Man Thong (but not in this country).
 |
| Mexico - 2010 |
Thursday, February 3, 2011
2011's Race Schedule
Well, the big news today is that I finally signed up for my first race of 2011. Oddly enough, it will likely be one of my last races of the year. That's right. This October, I'll be attempting the Twin Cities Marathon. This will be my first try at a marathon. Now, I know what you're thinking: "Wait. Didn't you do a marathon during the Ironman last year?". Well, yes, I suppose so. But, this time around it'll be nice to run that distance without all that hoo-ha with the 2.4 mile swim and 112 mile bike beforehand.
Anyway. That's what my season will be leading up to, but there's plenty to do between now and then. At the end of April, The Wife and I will be doing the Get in Gear race together. Last year, she did the 5K while I lead the cheering crew. She's planning to do the 5K again, and I'm aiming to to the 10K. We did a triathlon relay a couple of years ago, but this will be the first time where we're on the course at the same time. In fact, with the way that they're timing the starts of the two races, I'm hoping we can finish at pretty close to the same time. It'll be cool.
In May, I'll be doing the Ironman Bike Ride in Lakeville, MN. This will be my 4th time around with this ride. Weather has always been a big question mark for this event. In the past, there's been wind, rain, snow, sleet, and yes, even sneet during the ride. I haven't decided which distance I'll be doing yet. There's a 35-ish ride, a 68-ish ride and a century. If I can get in some decent cycling miles this spring, then I'll aim for the century, but since it's literally the day AFTER the Get in Gear race, I may opt for the 68 mile distance instead.
The tri season starts in earnest in June. I had such a great experience at the Liberty Triathlon last year that I just HAD to do it again. Since my 'A' triathlon is in July (more on that in a bit) and my training plan will be starting earlier this year, I'll have quite a bit more miles under my belt in June. So, it'll be interesting to see if I can crack off a faster time.
July will be a busy month. Of course, I had to the Chaska Sprint Tri again. Chaska is one of my favorite races and this will be my 3rd go at it. A little over a week later, I'll be doing the Chisago 1/2 Iron. This is a fairly large race just north of the Twin Cities. It's also the only local 1/2 Iron that I haven't tried yet. Chisago will be my 'A' race, so all of my Spring and Summer training will be leading up to this.
August will start out with Tour de Tonka. Like, the Ironman Bike Ride, this is a community event. So, there won't be any times, just a nice long ride. Again, there will be a wide range of distances ranging from 16 to 100 miles. I'm aiming to do the century ride again. At the end of August, I'm planning to do the Maple Grove Triathlon. This is an Olympic distance (.9 mile swim, 25 mile bike, 6.2 mile run) race and has only been around a couple of years. Strangely, for all the races I've done over the last couple of years, this will be only my 2nd Olympic distance. My first was Trinona way back in 2009.
I don't have any races scheduled in September. I'll be too busy training for the Twin Cities Marathon on October 2. Sure, I'll have built up a good running base throughout the summer, but September will have some of the longest runs before I start tapering for the marathon.
So far, it's looking to be an exciting year. There will be plenty of familiar events and a good number of new races as well. Everything will be local too, so there won't be any road trips. That's cool though. There will still be plenty of opportunities to travel again. You know, once I can convince The Wife to let me sign up for another Ironman.
There will probably be a couple more events peppered in there too. The Wife and I have talked about doing an indoor tri this spring, and there's always the chance of doing a few more running events next fall. But shoot, there's already plenty on my plate for now.
Anyway. That's what my season will be leading up to, but there's plenty to do between now and then. At the end of April, The Wife and I will be doing the Get in Gear race together. Last year, she did the 5K while I lead the cheering crew. She's planning to do the 5K again, and I'm aiming to to the 10K. We did a triathlon relay a couple of years ago, but this will be the first time where we're on the course at the same time. In fact, with the way that they're timing the starts of the two races, I'm hoping we can finish at pretty close to the same time. It'll be cool.
In May, I'll be doing the Ironman Bike Ride in Lakeville, MN. This will be my 4th time around with this ride. Weather has always been a big question mark for this event. In the past, there's been wind, rain, snow, sleet, and yes, even sneet during the ride. I haven't decided which distance I'll be doing yet. There's a 35-ish ride, a 68-ish ride and a century. If I can get in some decent cycling miles this spring, then I'll aim for the century, but since it's literally the day AFTER the Get in Gear race, I may opt for the 68 mile distance instead.
The tri season starts in earnest in June. I had such a great experience at the Liberty Triathlon last year that I just HAD to do it again. Since my 'A' triathlon is in July (more on that in a bit) and my training plan will be starting earlier this year, I'll have quite a bit more miles under my belt in June. So, it'll be interesting to see if I can crack off a faster time.
July will be a busy month. Of course, I had to the Chaska Sprint Tri again. Chaska is one of my favorite races and this will be my 3rd go at it. A little over a week later, I'll be doing the Chisago 1/2 Iron. This is a fairly large race just north of the Twin Cities. It's also the only local 1/2 Iron that I haven't tried yet. Chisago will be my 'A' race, so all of my Spring and Summer training will be leading up to this.
August will start out with Tour de Tonka. Like, the Ironman Bike Ride, this is a community event. So, there won't be any times, just a nice long ride. Again, there will be a wide range of distances ranging from 16 to 100 miles. I'm aiming to do the century ride again. At the end of August, I'm planning to do the Maple Grove Triathlon. This is an Olympic distance (.9 mile swim, 25 mile bike, 6.2 mile run) race and has only been around a couple of years. Strangely, for all the races I've done over the last couple of years, this will be only my 2nd Olympic distance. My first was Trinona way back in 2009.
I don't have any races scheduled in September. I'll be too busy training for the Twin Cities Marathon on October 2. Sure, I'll have built up a good running base throughout the summer, but September will have some of the longest runs before I start tapering for the marathon.
So far, it's looking to be an exciting year. There will be plenty of familiar events and a good number of new races as well. Everything will be local too, so there won't be any road trips. That's cool though. There will still be plenty of opportunities to travel again. You know, once I can convince The Wife to let me sign up for another Ironman.
There will probably be a couple more events peppered in there too. The Wife and I have talked about doing an indoor tri this spring, and there's always the chance of doing a few more running events next fall. But shoot, there's already plenty on my plate for now.
Tuesday, January 25, 2011
It's Okay to be a Noob
Things are crazy at the gym right now. Why? Well, January and February tend to be the most crowded times of the year. Part of the crowd is due to the lousy weather. I don't know a lot of people that want to go for a run when its -20 degrees. But, most of the crowd is composed of 'Resolutionists'. You know what I'm talking about. It's the folks that decided on New Years Day that they were finally going to get in shape this year (and this time, they meant it).
That's cool though. I'm not going to get mad at someone that is trying to turn things around and get fit. Good for them. However, it is kinda funny for those of us who spend a reasonable amount of time in the gym 12 months out of the year. The noobs (noobs stands for 'newbies', so just relax Mom, it's not a dirty word) tend to stick out like a sore thumb.
Maybe you're one of them. Maybe you're a noob. Maybe this is your year to change up your lifestyle and finally drop some weight. But, maybe you don't want to stick out like a sore thumb. I don't blame you. Sticking out from the crowd offends my reserved Midwestern sensibilities. Well, if all you want to do is blend in and 'get your sweat on' then this post is for you.
How NOT to be a Noob at the gym.
Untuck that shirt Gramps
This is mostly directed at you middle-aged men. Nothing screams 'I'm new here!' like a nice tucked-in cotton t-shirt and shorts pulled up to your armpits. Save that look for trips to the beach where you can wear that outfit with your black socks and sandals. Of course, there are a few exceptions. For example, if you're going into a yoga class, then tuck away. I don't want to be in the middle of a head-stand only to have my shirt fall and expose my Buddha-belly.
Don't be a filthy pig
I sweat. I sweat a lot. It only takes about 10 minutes of running and I look like I just showered in my clothes. That sweat tends to splash all over the equipment and just plain funk up the place. Wipe up your filth after your done with the machines. Most gyms will have some paper towels and disinfectant. Use them. Seriously.
Don't forget to stretch
I cannot emphasize this enough. I've seen folks huffing and puffing their way through a long treadmill workout, only to finish their run, hop off and head straight to the locker room. Want to know why you have problems walking down stairs the next day? Well, you're legs are probably a little cranky because they haven't been stretched. It's best to stretch warm muscles. For treadmill days, I like to run for about 10 minutes and then stretch for another 10-15 minutes before starting the main workout. After the workout, a little light stretching is in order - just enough to keep the muscles loose.
Stay Hydrated
Ya gotta keep the fluids flowing. Sure, if you don't drink any water you'll initially lose quite a few pounds. Shoot. You could lose 5-10 pounds during a long run. Don't mistake this for genuine weight loss. Like I posted a few weeks ago, you aren't actually getting fit. Congratulations - you're dehydrated. What's a good barometer to determine if you're dehydrated? It's all about the pee. If yours is near-clear to clear, then you're in good shape. If it looks like beef stock, it's time to up the fluid intake.
Pace yourself
This goes right along with stretching. It's cool to start slow. We all have to start somewhere. In fact, if your main goal is losing weight, it's actually more beneficial to do a longer workout at a somewhat slower pace than something high-intensity but short. The same thing goes for weights. Sure, we all want to impress onlookers by lifting that giant stack of metal plates, but starting at a weight that is beyond your own ability is an invitation for injury, and just plain dangerous.
You're not there to get noticed
I know. This is a tough one. But there's a time and a place to draw attention to yourself. As much as you may think so, grunting and screaming your way through a bench press set like you're passing a kidney stone isn't as cool as it sounds. Repeatedly flexing your man-boobs in front of the mirror is just plain gross. This goes for you too ladies. You're not fooling anyone when you do your makeup BEFORE your workout and proceed to push your ta-tas up to your chin. Exercise a little subtlety. If you guys and girls REALLY want to get noticed, then sign up for a 5K or a sprint tri. Then, you can cross the finish line to loud cheers and wave your arms like an orangutan until they go numb.
Well, that should get you started. The best advice I can give a noob is to stick with it. Remember why you're there. It's called a workout for a reason. Get to work. Find a routine that works for you and keep at it. Mix things up a little to keep from getting bored and be patient. You may not be ready for a new wardrobe after only a few weeks, or even a few months, but you'll get there. Pretty soon, YOU'LL be the one giving the noobs advice.
Oh, and there are only a few days left to vote in my poll. Get at it.
Later gators.
That's cool though. I'm not going to get mad at someone that is trying to turn things around and get fit. Good for them. However, it is kinda funny for those of us who spend a reasonable amount of time in the gym 12 months out of the year. The noobs (noobs stands for 'newbies', so just relax Mom, it's not a dirty word) tend to stick out like a sore thumb.
Maybe you're one of them. Maybe you're a noob. Maybe this is your year to change up your lifestyle and finally drop some weight. But, maybe you don't want to stick out like a sore thumb. I don't blame you. Sticking out from the crowd offends my reserved Midwestern sensibilities. Well, if all you want to do is blend in and 'get your sweat on' then this post is for you.
How NOT to be a Noob at the gym.
Untuck that shirt Gramps
This is mostly directed at you middle-aged men. Nothing screams 'I'm new here!' like a nice tucked-in cotton t-shirt and shorts pulled up to your armpits. Save that look for trips to the beach where you can wear that outfit with your black socks and sandals. Of course, there are a few exceptions. For example, if you're going into a yoga class, then tuck away. I don't want to be in the middle of a head-stand only to have my shirt fall and expose my Buddha-belly.
Don't be a filthy pig
I sweat. I sweat a lot. It only takes about 10 minutes of running and I look like I just showered in my clothes. That sweat tends to splash all over the equipment and just plain funk up the place. Wipe up your filth after your done with the machines. Most gyms will have some paper towels and disinfectant. Use them. Seriously.
Don't forget to stretch
I cannot emphasize this enough. I've seen folks huffing and puffing their way through a long treadmill workout, only to finish their run, hop off and head straight to the locker room. Want to know why you have problems walking down stairs the next day? Well, you're legs are probably a little cranky because they haven't been stretched. It's best to stretch warm muscles. For treadmill days, I like to run for about 10 minutes and then stretch for another 10-15 minutes before starting the main workout. After the workout, a little light stretching is in order - just enough to keep the muscles loose.
Stay Hydrated
Ya gotta keep the fluids flowing. Sure, if you don't drink any water you'll initially lose quite a few pounds. Shoot. You could lose 5-10 pounds during a long run. Don't mistake this for genuine weight loss. Like I posted a few weeks ago, you aren't actually getting fit. Congratulations - you're dehydrated. What's a good barometer to determine if you're dehydrated? It's all about the pee. If yours is near-clear to clear, then you're in good shape. If it looks like beef stock, it's time to up the fluid intake.
Pace yourself
This goes right along with stretching. It's cool to start slow. We all have to start somewhere. In fact, if your main goal is losing weight, it's actually more beneficial to do a longer workout at a somewhat slower pace than something high-intensity but short. The same thing goes for weights. Sure, we all want to impress onlookers by lifting that giant stack of metal plates, but starting at a weight that is beyond your own ability is an invitation for injury, and just plain dangerous.
You're not there to get noticed
I know. This is a tough one. But there's a time and a place to draw attention to yourself. As much as you may think so, grunting and screaming your way through a bench press set like you're passing a kidney stone isn't as cool as it sounds. Repeatedly flexing your man-boobs in front of the mirror is just plain gross. This goes for you too ladies. You're not fooling anyone when you do your makeup BEFORE your workout and proceed to push your ta-tas up to your chin. Exercise a little subtlety. If you guys and girls REALLY want to get noticed, then sign up for a 5K or a sprint tri. Then, you can cross the finish line to loud cheers and wave your arms like an orangutan until they go numb.
Well, that should get you started. The best advice I can give a noob is to stick with it. Remember why you're there. It's called a workout for a reason. Get to work. Find a routine that works for you and keep at it. Mix things up a little to keep from getting bored and be patient. You may not be ready for a new wardrobe after only a few weeks, or even a few months, but you'll get there. Pretty soon, YOU'LL be the one giving the noobs advice.
Oh, and there are only a few days left to vote in my poll. Get at it.
Later gators.
Wednesday, January 5, 2011
Why The Biggest Loser is the Worst Show on TV
Before you get too deep into this, you'll probably want to make sure that you check out yesterday's post first. In it, I explain why The Wife and I love watching The Biggest Loser. Thanks to the magic of our DVR, we haven't missed an episode since getting hooked a few years ago. In a lot of ways, it's the best show on TV. While that's all fine and good, the show has some problems - serious problems.
Sure, maybe I overreacted just a little bit. I don't actually consider The Biggest Loser the absolute worst piece of garbage on the airways. That distinction is actually a tie between any and every show with the word 'housewives' in the title.
Here's where The Biggest Loser misses the mark:
1. They're having a Pity Party and everyone's invited.
Most of the contestants on the show didn't get to their heaviest without having a few issues. For some, it's just a matter of slowly losing control and letting their diet and sedentary lifestyle get out of hand. For others, the problems are a little more intense.
Last season, there was a mother whose daughter had started starving herself to keep from becoming like her mother. There was a young lady whose parents made her feel guilty for her young brother's accidental death when they were children. A few seasons ago there was even a woman whose husband and three young children were recently killed in a car accident. My word. I'd say that being overweight was the least of their worries.
Obviously, these issues will need to be addressed for the contestant to adjust to their new way of living. The issues aren't the problem. We all have 'em. The problem I have with the show is how the viewer is constantly reminded of these struggles. In-between the workouts and weigh-ins, it's a constant parade of teary-eyed confessionals. I'm not trying to be callous, but it gets old. When a 2-hour show gives me an hour of heartbreak and upheaval, I feel like I need to suck down a pint of ice cream just to cope with the emotions.
If the producers really want to help motivate us, they should give us fewer water-works sessions and more time focusing on the 'hows' and 'whys' of weight loss. Show us how to put together a responsible, attainable diet; give us examples of effective workout plans and stop making us ride an emotional roller coaster. Oh, and when someone is going through a deeply personal breakthrough, maybe you could, oh I don't know, take the camera out of their face for 5 minutes and let them deal with things. We'll all understand. Trust me.
2. I'm not fooled by your product placement.
Okay. So, you're a contestant on the show, and you just happen to be sitting around the kitchen with some of your other contestant buddies. You just happen to be talking about the dilemma of how to carry healthy snacks around town. Then, one of the handy-dandy trainers just happens to walk around the corner to 'educate' you about the new Ziploc snack bags? Really?
I know that the network needs to make their money somewhere, but every time I get duped into watching one of these pseudo-commercials thinking that it's part of the actual show I feel my IQ drop 5 points. If the network wants to bombard me with ads (which they have the right to do) they don't need to be sneaky about it. Just decorate all of the contestant's workout shirts with logos - like a NASCAR driver. We'll get the idea.
3. It sets impossible weight-loss expectations.
This is the issue that hits me the hardest. It set's the bar unreasonably high. Some of these contestants are consistently losing 10 pounds or more each week. For the average overweight American trying to get back in shape, the math is not in their favor. Look:
Fact: One pound of fat contains 3500 calories. Fact: During the Ironman bike leg, I burned approximately 7,000 calories. Even if I took 100% of my energy from fat, I still only lost 2 pounds during that effort. That means that for someone to lose 10 pounds of fat in one week, they would have to bike approximately 550 miles. I'll even be nice and give them the weekend off.
Now, just to clarify. I have had single workouts where I finish weighing 5 or more pounds less than when I started. However, most of that is water weight. If you plan on losing weight like this, you won't be getting healthy; you'll be getting dehydrated.
I don't know about you, but even during my heaviest Ironman training, I didn't come close to 550 miles of cycling per week. Now, imagine an obese viewer of The Biggest Loser who decides to get their act together. They start to eat healthy and hit the gym hard expecting to see the same magical weight-loss numbers that appear on the show. But after a month of slaving away, they've only managed to lose a few pounds. I can imagine that it would be pretty discouraging.
What the show needs to do is place more of an emphasis on educating the viewers on how to develop long-term goals. Remind us that losing weight is like turning a large ship; you can turn the wheel, but it's going to take a little while for it to complete the turn and face the other direction. Sure, it's still great to be inspired (and impressed) by some truly amazing results, but for the love of Pete, help the rest of us who don't have access to world-class trainers, nutritionists and facilities.
Will I keep watching the show? Absolutely. Will I encourage others to check it out? Sure. It's good entertainment. However, if you're looking for personal answers to impact your own life, you can do a lot better than trying to derive them from a TV show.
Sure, maybe I overreacted just a little bit. I don't actually consider The Biggest Loser the absolute worst piece of garbage on the airways. That distinction is actually a tie between any and every show with the word 'housewives' in the title.
Here's where The Biggest Loser misses the mark:
1. They're having a Pity Party and everyone's invited.
Most of the contestants on the show didn't get to their heaviest without having a few issues. For some, it's just a matter of slowly losing control and letting their diet and sedentary lifestyle get out of hand. For others, the problems are a little more intense.
Last season, there was a mother whose daughter had started starving herself to keep from becoming like her mother. There was a young lady whose parents made her feel guilty for her young brother's accidental death when they were children. A few seasons ago there was even a woman whose husband and three young children were recently killed in a car accident. My word. I'd say that being overweight was the least of their worries.
Obviously, these issues will need to be addressed for the contestant to adjust to their new way of living. The issues aren't the problem. We all have 'em. The problem I have with the show is how the viewer is constantly reminded of these struggles. In-between the workouts and weigh-ins, it's a constant parade of teary-eyed confessionals. I'm not trying to be callous, but it gets old. When a 2-hour show gives me an hour of heartbreak and upheaval, I feel like I need to suck down a pint of ice cream just to cope with the emotions.
If the producers really want to help motivate us, they should give us fewer water-works sessions and more time focusing on the 'hows' and 'whys' of weight loss. Show us how to put together a responsible, attainable diet; give us examples of effective workout plans and stop making us ride an emotional roller coaster. Oh, and when someone is going through a deeply personal breakthrough, maybe you could, oh I don't know, take the camera out of their face for 5 minutes and let them deal with things. We'll all understand. Trust me.
2. I'm not fooled by your product placement.
Okay. So, you're a contestant on the show, and you just happen to be sitting around the kitchen with some of your other contestant buddies. You just happen to be talking about the dilemma of how to carry healthy snacks around town. Then, one of the handy-dandy trainers just happens to walk around the corner to 'educate' you about the new Ziploc snack bags? Really?
I know that the network needs to make their money somewhere, but every time I get duped into watching one of these pseudo-commercials thinking that it's part of the actual show I feel my IQ drop 5 points. If the network wants to bombard me with ads (which they have the right to do) they don't need to be sneaky about it. Just decorate all of the contestant's workout shirts with logos - like a NASCAR driver. We'll get the idea.
3. It sets impossible weight-loss expectations.
This is the issue that hits me the hardest. It set's the bar unreasonably high. Some of these contestants are consistently losing 10 pounds or more each week. For the average overweight American trying to get back in shape, the math is not in their favor. Look:
Fact: One pound of fat contains 3500 calories. Fact: During the Ironman bike leg, I burned approximately 7,000 calories. Even if I took 100% of my energy from fat, I still only lost 2 pounds during that effort. That means that for someone to lose 10 pounds of fat in one week, they would have to bike approximately 550 miles. I'll even be nice and give them the weekend off.
Now, just to clarify. I have had single workouts where I finish weighing 5 or more pounds less than when I started. However, most of that is water weight. If you plan on losing weight like this, you won't be getting healthy; you'll be getting dehydrated.
I don't know about you, but even during my heaviest Ironman training, I didn't come close to 550 miles of cycling per week. Now, imagine an obese viewer of The Biggest Loser who decides to get their act together. They start to eat healthy and hit the gym hard expecting to see the same magical weight-loss numbers that appear on the show. But after a month of slaving away, they've only managed to lose a few pounds. I can imagine that it would be pretty discouraging.
What the show needs to do is place more of an emphasis on educating the viewers on how to develop long-term goals. Remind us that losing weight is like turning a large ship; you can turn the wheel, but it's going to take a little while for it to complete the turn and face the other direction. Sure, it's still great to be inspired (and impressed) by some truly amazing results, but for the love of Pete, help the rest of us who don't have access to world-class trainers, nutritionists and facilities.
Will I keep watching the show? Absolutely. Will I encourage others to check it out? Sure. It's good entertainment. However, if you're looking for personal answers to impact your own life, you can do a lot better than trying to derive them from a TV show.
Tuesday, January 4, 2011
Why The Biggest Loser is the Best Show on TV
As I write this, The Wife and I are sacked out in front of the boob tube. Don't worry, we each did our own workouts earlier today. What are we watching? The Biggest Loser. For those of you who aren't familiar, this is a reality show where 16-22 morbidly obese contestants are whisked away to a fitness ranch and compete to lose the highest percentage of weight.
It's the best show ever. BEST. EVER.
Here's why:
1. The Inspiration Factor
The folks on this show start out big, and I mean BIG. Most of them have additional health issues such as bad knees or adult-onset diabetes. Shoot. Some of them have problems walking up the stairs to step on the scale. But, over the course of the show, almost all of the contestants experience a dramatic weight loss. I know we hear it everywhere we go, but obesity is impacting more and more people every year. This show proves that even folks with hundreds of pounds to lose can still get their acts together and turn their lives around. If that inspires more of us to change things around and get healthy again, then good on 'em.
2. The Lifestyle Factor
In the end, it's not about the cash prize that goes to the winner; it's about experiencing a lifestyle change. On the show, there's a heavy emphasis on the grueling workouts, but they also take time to address diet issues. Sure, I don't need much encouragement to hit the gym, but it does motivate The Wife and I to think a little harder about how we prepare our meals. Sometimes, even us 'healthy' Americans need agentle reminder kick in the pants to resist the burgers and pizza to focus on vegetables, lean proteins and whole grains.
3. The Car Crash Factor
I'll be honest. As much as we watch the show to get inspired, like a car crash on the freeway, we have to slow down to witness the carnage. People falling on the treadmill, passing out on the stair-stepper, barfing in the corner and having emotional breakdowns in the gym demand our undivided attention. Later on in each season, group 'alliances' and game-play rear their ugly heads and add to the drama. We love every minute of it.
We don't watch too many TV shows religiously, but we make it a priority to catch The Biggest Loser every week. It's the Best Show on TV.
Tomorrow: Why the Biggest Loser is the Worst Show on TV.
It's the best show ever. BEST. EVER.
Here's why:
1. The Inspiration Factor
The folks on this show start out big, and I mean BIG. Most of them have additional health issues such as bad knees or adult-onset diabetes. Shoot. Some of them have problems walking up the stairs to step on the scale. But, over the course of the show, almost all of the contestants experience a dramatic weight loss. I know we hear it everywhere we go, but obesity is impacting more and more people every year. This show proves that even folks with hundreds of pounds to lose can still get their acts together and turn their lives around. If that inspires more of us to change things around and get healthy again, then good on 'em.
2. The Lifestyle Factor
In the end, it's not about the cash prize that goes to the winner; it's about experiencing a lifestyle change. On the show, there's a heavy emphasis on the grueling workouts, but they also take time to address diet issues. Sure, I don't need much encouragement to hit the gym, but it does motivate The Wife and I to think a little harder about how we prepare our meals. Sometimes, even us 'healthy' Americans need a
3. The Car Crash Factor
I'll be honest. As much as we watch the show to get inspired, like a car crash on the freeway, we have to slow down to witness the carnage. People falling on the treadmill, passing out on the stair-stepper, barfing in the corner and having emotional breakdowns in the gym demand our undivided attention. Later on in each season, group 'alliances' and game-play rear their ugly heads and add to the drama. We love every minute of it.
We don't watch too many TV shows religiously, but we make it a priority to catch The Biggest Loser every week. It's the Best Show on TV.
Tomorrow: Why the Biggest Loser is the Worst Show on TV.
Friday, December 31, 2010
2010 - A Year in Review
It's New Year's Eve. Everywhere you look someone is doing a 'Best Of' feature for 2010. Well, who am I to buck tradition. Okay, actually, I buck tradition all the time. But, frankly, I just don't have any new material at the moment, and I can't just leave you hanging until 2011 now, can I?
Let's start with the raw data.
Swimming
For 2010 I had 103 swim workouts for a total of 128.75 miles in 80 hours, 39 minutes and 50 seconds. That's 1.25 miles per workout at an average pace of 1.63 MPH. Yeah, I know, that seem's pretty slow, but that 1.63 MPH also includes all those putzy form drills and kick-board workouts from last spring (just sayin').
My biggest month for swimming was June, where I spent a total of 13.81 hours in the water and knocked out just under 38,000 yards, or 21.6 miles. Sweet.
Cycling
I spent 218 hours, 16 minutes and 52 seconds in the saddle this year and rolled through 3,673 miles. Of course, that doesn't include the trainer workout I have planned for this evening. I hit the road 133 times and averaged 27.6 miles per ride. That's not too bad - it's approximately the same as a Wednesday night ride with the Twin Cities Spoke, or a round-trip commute to work.
I had WAY more cycling miles in August than any other month. I spent 36 hours and 45 minutes riding a total of 625.76 miles. Of course, a couple of century rides, including Tour de Tonka sure helped pad my totals.
Running (NOT JOGGING DAGNABIT!)
Considering how much I love to swim, I was surprised to find out that I actually had more running hours logged in 2010. It took me 96 hours and 23 minutes to cover 562.33 miles. Again, that doesn't count my planned dreadmill workout over lunch, so feel free to add another 3-4 miles, if you don't mind.
August was also my biggest month for running. This isn't too surprising considering that it was the heaviest month leading up to the Ironman. I covered 82.9 miles in 14 hours and 13 minutes. The longest run that month was 17.5 miles, or 2 laps around Medicine Lake. Sure, it wasn't the slog-fest of the Ironman, but at least I ran the whole thing.
Grand Totals - After you add in some weight training and a few Pilates sessions, you hit a grand total of 411 hours, 48 minutes and 59 seconds. Dang. Why do I suddenly feel sleepy?
Wait just a moment! 412 hours is actually 19 few hours of training compared to 2009 where I slaved away for 433 hours. What the heck? Well in 2009 I just plugged away week after week without really having a plan in place. I finished a 1/2 Ironman in September of that year and within a couple of weeks was back into the same routine.
This year, there a distinct goal. All weeks and months ramped up to September 12. However, there was also plenty of time dedicated to rest. The result? Well, I feel stronger and faster than I did last year and my race times are still going down down down. Which, I guess is what this whole thing is about anyway. So, in the end, I suppose it's more about the quality of the workouts than the quantity of the workouts. Nice.
Races
Well, if you've ever been to my blog before, you know that the big race this year was Ironman Wisconsin. Naturally, I did all sorts of posts related to this event.
Let's see. You can start with the weekend leading up to the race.
Then, there's the morning of the race, up until the starter's cannon.
Of course, after that, you'll want to check out the swim (You'll like it. I get kicked in the 'manberries' twice), the bike, and the run.
But, the Ironman wasn't the only race I did last year. I had a blast at the Liberty Half Ironman last June and rocked a wicked-fast swim split at the Chaska Triathlon in July. I even gave it a go with some running-only races this fall, including the Monster Dash 10-miler and the Drumstick Dash 10K.
Oh, and if you get bored with all the race reports, you'll probably want to check out some of the fun I had in the kitchen, including my failed attempts to murder my friends with pork products: Attempt #1 Attempt #2.
That's all I've got, well, for this year anyway. I'll be back shortly with that post I've been promising about indoor cycle trainng. I just want to get some decent photos, but trust, me it's coming. I'm also narrowing down my race choices for next year. So, you've got that to look forward to.
In any event, Happy New Year! Stay safe tonight and hit the ground running in 2011.
Later Gators.
Let's start with the raw data.
Swimming
For 2010 I had 103 swim workouts for a total of 128.75 miles in 80 hours, 39 minutes and 50 seconds. That's 1.25 miles per workout at an average pace of 1.63 MPH. Yeah, I know, that seem's pretty slow, but that 1.63 MPH also includes all those putzy form drills and kick-board workouts from last spring (just sayin').
My biggest month for swimming was June, where I spent a total of 13.81 hours in the water and knocked out just under 38,000 yards, or 21.6 miles. Sweet.
Cycling
I spent 218 hours, 16 minutes and 52 seconds in the saddle this year and rolled through 3,673 miles. Of course, that doesn't include the trainer workout I have planned for this evening. I hit the road 133 times and averaged 27.6 miles per ride. That's not too bad - it's approximately the same as a Wednesday night ride with the Twin Cities Spoke, or a round-trip commute to work.
I had WAY more cycling miles in August than any other month. I spent 36 hours and 45 minutes riding a total of 625.76 miles. Of course, a couple of century rides, including Tour de Tonka sure helped pad my totals.
Running (NOT JOGGING DAGNABIT!)
Considering how much I love to swim, I was surprised to find out that I actually had more running hours logged in 2010. It took me 96 hours and 23 minutes to cover 562.33 miles. Again, that doesn't count my planned dreadmill workout over lunch, so feel free to add another 3-4 miles, if you don't mind.
August was also my biggest month for running. This isn't too surprising considering that it was the heaviest month leading up to the Ironman. I covered 82.9 miles in 14 hours and 13 minutes. The longest run that month was 17.5 miles, or 2 laps around Medicine Lake. Sure, it wasn't the slog-fest of the Ironman, but at least I ran the whole thing.
Grand Totals - After you add in some weight training and a few Pilates sessions, you hit a grand total of 411 hours, 48 minutes and 59 seconds. Dang. Why do I suddenly feel sleepy?
Wait just a moment! 412 hours is actually 19 few hours of training compared to 2009 where I slaved away for 433 hours. What the heck? Well in 2009 I just plugged away week after week without really having a plan in place. I finished a 1/2 Ironman in September of that year and within a couple of weeks was back into the same routine.
This year, there a distinct goal. All weeks and months ramped up to September 12. However, there was also plenty of time dedicated to rest. The result? Well, I feel stronger and faster than I did last year and my race times are still going down down down. Which, I guess is what this whole thing is about anyway. So, in the end, I suppose it's more about the quality of the workouts than the quantity of the workouts. Nice.
Races
Well, if you've ever been to my blog before, you know that the big race this year was Ironman Wisconsin. Naturally, I did all sorts of posts related to this event.
Let's see. You can start with the weekend leading up to the race.
Then, there's the morning of the race, up until the starter's cannon.
Of course, after that, you'll want to check out the swim (You'll like it. I get kicked in the 'manberries' twice), the bike, and the run.
But, the Ironman wasn't the only race I did last year. I had a blast at the Liberty Half Ironman last June and rocked a wicked-fast swim split at the Chaska Triathlon in July. I even gave it a go with some running-only races this fall, including the Monster Dash 10-miler and the Drumstick Dash 10K.
Oh, and if you get bored with all the race reports, you'll probably want to check out some of the fun I had in the kitchen, including my failed attempts to murder my friends with pork products: Attempt #1 Attempt #2.
That's all I've got, well, for this year anyway. I'll be back shortly with that post I've been promising about indoor cycle trainng. I just want to get some decent photos, but trust, me it's coming. I'm also narrowing down my race choices for next year. So, you've got that to look forward to.
In any event, Happy New Year! Stay safe tonight and hit the ground running in 2011.
Later Gators.
Saturday, December 4, 2010
A Holiday Gift Guide for the Triathlete in Your Life
Holiday shopping for a triathlete can be a tricky business. We're finicky folks that can spend an inordinate amount of time obsessing over things like swim goggles, hydration systems and shoelaces.
Now, before I get started, I need to say that the best thing you can do is to ask your athlete what they want. They'll probably already have a few good ideas. Plus, asking saves you from having to worry on Christmas morning whether those new Speedo briefs you got them were really a good idea. But, for those of you who thrive off of surprising their loved ones...well, I'm here for you.
What NOT to buy your athlete
Let's start with things that should be avoided.
Cycling Shorts and Running Shoes - These can be very personal choices for an athlete. Unless you know ahead of time that they prefer a certain brand of shorts, or certain model of running shoe, it's probably best to steer clear. Sure, they might say 'thank you' and smile awkwardly. But, you don't want them to find out on mile 2 of a 10-mile run that their shiny new running shoes give them blisters. Poorly fitting cycling shorts will soon find their way to the bottom of a drawer and be given the role of 'Emergency Backup'. What's worse is that you could pick the wrong color shorts and your loved one could end up like these, um, 'upstanding' young gentlemen.
Nutrition - Now, I'm not saying that a couple of Clif Bars
in a stocking is a bad thing. They make a good post-workout snack. Just try to avoid the 24-Packs of energy bars and giant tubs of drink mixes. I, for one, still can't eat a Shot Blok
since finishing the Ironman almost 3 months ago.
What will REALLY make your athlete's day
Race Photos - Most racers hesitate when buying these for themselves. That makes it a perfect opportunity for you. Many races have contracts with photographers that will store photos for months or years. A quick Google search for, say, something like 'Liberty Triathlon Photos' should put you on the photographer's website where you can buy that really rad photo of your athlete hammering it on the bike. Toss that sucker into a frame and you're in like Flynn.
Race Entries - Lots of races have their best deals for entry fees at the end of the year. If you know that your athlete does the same race every year, offer to cover their entry costs. Maybe they'll even put your name on their jersey as a 'sponsor'.
Massages - A gift certificate for a 1-hour sports massage is a GREAT way to tell your athlete you love 'em. Better yet, schedule it for the afternoon after a shorter race, or the next day after a longer race. It'll be just the reward they're looking for.
Garmin Gear - If you've got a little extra money to spend, think about a GPS/Heart Rate Monitor. I LOVE my Garmin Forerunner 305
.
It tracks all of my runs and rides so that I never have to slave over Google Maps to find out where I went. It also tracks my heart rate, pace, distance and just about every other stat that you can think of. There's also the Forerunner 310xt
(in orange below) if you're looking for a waterproof model and the Forerunner 405
if you want something with a smaller screen that looks more watch-y and less like a windshield on your wrist.
Something Safe - Every cyclist should have a Road ID. These handy little bracelets and anklets provide vital information in the event that something serious were to happen to you out there on the road.
For the REALLY hardcore runners, you know, the one's that run outside even in the dead of night during winter, a reflective vest
can come in handy.
Something Funky - Wanna make your athlete's day? Try something unique that every other athlete may not already own. Get them a swim cap with a funky design like this guy:
Jersey's are great for this too. I'm partial to these offerings from Share the Damn Road.
Books and Magazine Subscriptions - One of the perks for signing up for the Ironman was getting a year's subscription to LAVA Magazine. I've received 3 issues so far and read each of them from cover to cover. They've officially replaced Uncle John's Bathroom Reader
as my favorite, ahem, 'alone time' entertainment. If your athlete is just getting into the sport, I also recommend Triathlete Magazine
. It's less intimidating than LAVA and a bit more accessible, but the articles aren't quite as in-depth.
For books, I highly recommend The Triathlete's Training Bible
by Joe Friel. I received my copy from a friend and it's been handy for everything from nutrition, to goal setting, to creating a training schedule. It's good stuff.
Gift Certificates - I know, I know. Lots of you don't like the idea of gift cards, because they aren't as personal, or they don't come in a nice big box. But, when all else fails, a few extra bucks at a local bike shop, Gear West or REI can go a long way.
Odds 'n' Ends - For quick, easy and cheap gifts, you can't really go wrong with Body Glide
or Chamois Butt'r 
to keep the blisters away. My sister gave me a CamelBak Podium Bottle
last year. I liked it so much I bought a second so I could have a couple on hand for longer rides. A cyclist can never have too many spare tubes
, Yankz!
laces are great for runners, and reflective tape
can be added to any clothing to temporarily brighten things up.
Well, that should get you started. Don't stress out too much if you can't pick out the perfect item to give your athlete this year. Hopefully they have lives outside of training and racing. A nice sweater or a warm pair of socks never hurt anybody.
Oh, and Santa, if you're reading this, what I really, really REALLY want is an Official Red Ryder Carbine-Action Two-Hundred-Shot Range Model Air Rifle. But if that's not cool, I suppose I could settle for a Leopard TT.
Happy Shopping!
Oh, yeah, and don't forget to 'Like' me on Facebook to keep notified of my future posts. Just use the button on the right side of the page, or click here. (You too Santa!)
Now, before I get started, I need to say that the best thing you can do is to ask your athlete what they want. They'll probably already have a few good ideas. Plus, asking saves you from having to worry on Christmas morning whether those new Speedo briefs you got them were really a good idea. But, for those of you who thrive off of surprising their loved ones...well, I'm here for you.
What NOT to buy your athlete
Let's start with things that should be avoided.
Cycling Shorts and Running Shoes - These can be very personal choices for an athlete. Unless you know ahead of time that they prefer a certain brand of shorts, or certain model of running shoe, it's probably best to steer clear. Sure, they might say 'thank you' and smile awkwardly. But, you don't want them to find out on mile 2 of a 10-mile run that their shiny new running shoes give them blisters. Poorly fitting cycling shorts will soon find their way to the bottom of a drawer and be given the role of 'Emergency Backup'. What's worse is that you could pick the wrong color shorts and your loved one could end up like these, um, 'upstanding' young gentlemen.
 |
| Uh, excuse me. EXCUSE ME! My eyes are up HERE! |
Nutrition - Now, I'm not saying that a couple of Clif Bars
in a stocking is a bad thing. They make a good post-workout snack. Just try to avoid the 24-Packs of energy bars and giant tubs of drink mixes. I, for one, still can't eat a Shot Blok since finishing the Ironman almost 3 months ago.What will REALLY make your athlete's day
Race Photos - Most racers hesitate when buying these for themselves. That makes it a perfect opportunity for you. Many races have contracts with photographers that will store photos for months or years. A quick Google search for, say, something like 'Liberty Triathlon Photos' should put you on the photographer's website where you can buy that really rad photo of your athlete hammering it on the bike. Toss that sucker into a frame and you're in like Flynn.
Race Entries - Lots of races have their best deals for entry fees at the end of the year. If you know that your athlete does the same race every year, offer to cover their entry costs. Maybe they'll even put your name on their jersey as a 'sponsor'.
Massages - A gift certificate for a 1-hour sports massage is a GREAT way to tell your athlete you love 'em. Better yet, schedule it for the afternoon after a shorter race, or the next day after a longer race. It'll be just the reward they're looking for.
Garmin Gear - If you've got a little extra money to spend, think about a GPS/Heart Rate Monitor. I LOVE my Garmin Forerunner 305
. |
| The Garmin Forerunner 305 |
It tracks all of my runs and rides so that I never have to slave over Google Maps to find out where I went. It also tracks my heart rate, pace, distance and just about every other stat that you can think of. There's also the Forerunner 310xt
(in orange below) if you're looking for a waterproof model and the Forerunner 405 if you want something with a smaller screen that looks more watch-y and less like a windshield on your wrist.
 |
Something Safe - Every cyclist should have a Road ID. These handy little bracelets and anklets provide vital information in the event that something serious were to happen to you out there on the road.
can come in handy. Something Funky - Wanna make your athlete's day? Try something unique that every other athlete may not already own. Get them a swim cap with a funky design like this guy:
Jersey's are great for this too. I'm partial to these offerings from Share the Damn Road.
Books and Magazine Subscriptions - One of the perks for signing up for the Ironman was getting a year's subscription to LAVA Magazine. I've received 3 issues so far and read each of them from cover to cover. They've officially replaced Uncle John's Bathroom Reader
as my favorite, ahem, 'alone time' entertainment. If your athlete is just getting into the sport, I also recommend Triathlete Magazine. It's less intimidating than LAVA and a bit more accessible, but the articles aren't quite as in-depth.
For books, I highly recommend The Triathlete's Training Bible
by Joe Friel. I received my copy from a friend and it's been handy for everything from nutrition, to goal setting, to creating a training schedule. It's good stuff. Gift Certificates - I know, I know. Lots of you don't like the idea of gift cards, because they aren't as personal, or they don't come in a nice big box. But, when all else fails, a few extra bucks at a local bike shop, Gear West or REI can go a long way.
Odds 'n' Ends - For quick, easy and cheap gifts, you can't really go wrong with Body Glide
or Chamois Butt'r to keep the blisters away. My sister gave me a CamelBak Podium Bottle last year. I liked it so much I bought a second so I could have a couple on hand for longer rides. A cyclist can never have too many spare tubes, Yankz! laces are great for runners, and reflective tape can be added to any clothing to temporarily brighten things up.Well, that should get you started. Don't stress out too much if you can't pick out the perfect item to give your athlete this year. Hopefully they have lives outside of training and racing. A nice sweater or a warm pair of socks never hurt anybody.
Oh, and Santa, if you're reading this, what I really, really REALLY want is an Official Red Ryder Carbine-Action Two-Hundred-Shot Range Model Air Rifle. But if that's not cool, I suppose I could settle for a Leopard TT.
Happy Shopping!
Oh, yeah, and don't forget to 'Like' me on Facebook to keep notified of my future posts. Just use the button on the right side of the page, or click here. (You too Santa!)
Monday, November 15, 2010
Captain Tan Lines Hits You in the Facebook
That's right! You can now get notifications every time a new Captain Tan Lines blog post hits the Interwebs. I did this for a couple of reasons.
1. In the past, I was putting my new blog posts on my personal Facebook status. That worked fine for a while, but I felt like it was time to give my friends and family a choice as to whether they wanted all those crazy updates about training, racing and kitchen adventures.
2. I don't exactly follow a regular posting schedule. Sure, lately, I've been posting about Fun in the Kitchen on a weekly basis, but the rest of my entries are coming at irregular intervals. With an option to 'Like' my page on Facebook, you won't have to deal with the disappointment of checking my site only to find out that there's nothing new.
3. Admittedly, I'm an attention whore. Since discovering the Blogger stat-tracker, my self-esteem has been directly tied to the number of daily hits to this blog. I'm hoping that a presence on Facebook will encourage more visitors, which will encourage more feedback, which will enrich the content on the site, which will encourage more visitors, which will stroke my fragile little ego. Everyone's a winner.
Okay. So what do you need? Simple. All you need is a Facebook account. What? You don't have a Facebook account? Are you living in a CAVE? Oh. I get it. You're one of those old-fashioned folks that actually talks to people in person or over the phone. How quaint. That's fine, even cave dwellers can get Facebook accounts. So, go get one. Then scroll down the right side of the page and click on 'Like'.
What is there to look forward to this week? Well, I'll be tackling off-season training, taking another stab at the bacon explosion, and combining a deep-fat fryer with a local fast food delicacy.
Later Gators.
1. In the past, I was putting my new blog posts on my personal Facebook status. That worked fine for a while, but I felt like it was time to give my friends and family a choice as to whether they wanted all those crazy updates about training, racing and kitchen adventures.
2. I don't exactly follow a regular posting schedule. Sure, lately, I've been posting about Fun in the Kitchen on a weekly basis, but the rest of my entries are coming at irregular intervals. With an option to 'Like' my page on Facebook, you won't have to deal with the disappointment of checking my site only to find out that there's nothing new.
3. Admittedly, I'm an attention whore. Since discovering the Blogger stat-tracker, my self-esteem has been directly tied to the number of daily hits to this blog. I'm hoping that a presence on Facebook will encourage more visitors, which will encourage more feedback, which will enrich the content on the site, which will encourage more visitors, which will stroke my fragile little ego. Everyone's a winner.
Okay. So what do you need? Simple. All you need is a Facebook account. What? You don't have a Facebook account? Are you living in a CAVE? Oh. I get it. You're one of those old-fashioned folks that actually talks to people in person or over the phone. How quaint. That's fine, even cave dwellers can get Facebook accounts. So, go get one. Then scroll down the right side of the page and click on 'Like'.
What is there to look forward to this week? Well, I'll be tackling off-season training, taking another stab at the bacon explosion, and combining a deep-fat fryer with a local fast food delicacy.
Later Gators.
Tuesday, September 21, 2010
Ironman Wisconsin - Thanks
It's been over a week now since I became an Ironman. The afterglow of race day has faded and I'm slowly starting to get back into the swing of things. You know - starting to have a normal life again.
However, I don't want to get too settled until I can thank all of the people that helped me get as far as I did. In the end, triathlon can be a very selfish sport. It can take you away from friends, family, work and church. It can be expensive, especially for something without a return. After all, this isn't real estate or a 401k. The rewards can be great, but they won't pay the bills.
Here are some of the many things that I am thankful for:
1. The man playing the Chariots of Fire theme on the run course - with bagpipes. Pure awesomeness.
2. The two men dressed in drag that I saw at least 4 times on the bike course - so you know they were traveling from point to point. Now THAT'S commitment.
3. Kathy and Chris, my two angels at the finish line.
4. All the creative signs out on the course, including "Show me your calves", "Chuck Norris never did an Ironman", "Ironman Chicks are hot - and the men are above average", "Free High-Fives", and this one that my wife caught. I'm inclined to agree:
5. Every single cold sponge that I could squeeze over my head.
6. Taking off my running shoes at the end of the day and not finding any blisters. Not. One. Yippee.
7. The lady with Vaseline at the aid station. My armpits thank you deeply.
8. Feeling invincible coming off of the swim.
9. My first real food after the race. By the way, that would be a #2 - Super Sized, with an extra Sausage & Egg McMuffin.
10. No flats and no mechanical issues on the bike.
11. Hearing about how many people followed my race progress on-line.
12. Finding out that sometimes a Trek 1500 can beat at Cervelo P3 to T2.
13. Friends that drove all the way to Madison to watch me race, even though they knew they couldn't be there to watch me finish. I'm lookin' at you Pat, Steve, Rem, Doc, Mork, Jim, Sarah and Madeline.
14. People that tell me that I inspire them. I'm not looking to be anyone's hero. But hearing that more folks are getting into tris and racing feels pretty sweet.
Speaking of fans, I want to thank some people specifically:
Jim - For getting me off my butt and inviting me to do RAGBRAI in 2008. It got me into the whole endurance thing again. Thank you.
Tim, Don and Cory - Some of my homies from the Twin Cities Spoke. You pushed me to keep up my investment into training. You know - putting in the consistent miles.
Beginner Triathlete - A great site, with lots of helpful, supportive people who won't judge you, even when you have no idea what you're doing.
The folks at the Start Line and Gear West - Two great gear shops that take extra time to get you set up right.
Mom - For always cheering. Oh and for watching the Bark 'n' Sniffer while we were out of town.
Dad, Kristi, Patsy, Ross and Becky - My parents and in-laws - for all their support even though it's not always easy to cheer for a grown man in spandex.
And Finally - to The Wife, Megan: You tolerate more than you should. You scratch my back at night. You wax my legs. You let me hug you when I'm sweaty. You take care of things around the house when I'm out for long bike rides. You even woke up with me at 4am on race day. I love ya Honey.
However, I don't want to get too settled until I can thank all of the people that helped me get as far as I did. In the end, triathlon can be a very selfish sport. It can take you away from friends, family, work and church. It can be expensive, especially for something without a return. After all, this isn't real estate or a 401k. The rewards can be great, but they won't pay the bills.
Here are some of the many things that I am thankful for:
1. The man playing the Chariots of Fire theme on the run course - with bagpipes. Pure awesomeness.
2. The two men dressed in drag that I saw at least 4 times on the bike course - so you know they were traveling from point to point. Now THAT'S commitment.
3. Kathy and Chris, my two angels at the finish line.
4. All the creative signs out on the course, including "Show me your calves", "Chuck Norris never did an Ironman", "Ironman Chicks are hot - and the men are above average", "Free High-Fives", and this one that my wife caught. I'm inclined to agree:
5. Every single cold sponge that I could squeeze over my head.
6. Taking off my running shoes at the end of the day and not finding any blisters. Not. One. Yippee.
7. The lady with Vaseline at the aid station. My armpits thank you deeply.
8. Feeling invincible coming off of the swim.
9. My first real food after the race. By the way, that would be a #2 - Super Sized, with an extra Sausage & Egg McMuffin.
 |
| Oh yeah. Best. Breakfast. EVER. |
11. Hearing about how many people followed my race progress on-line.
12. Finding out that sometimes a Trek 1500 can beat at Cervelo P3 to T2.
13. Friends that drove all the way to Madison to watch me race, even though they knew they couldn't be there to watch me finish. I'm lookin' at you Pat, Steve, Rem, Doc, Mork, Jim, Sarah and Madeline.
14. People that tell me that I inspire them. I'm not looking to be anyone's hero. But hearing that more folks are getting into tris and racing feels pretty sweet.
Speaking of fans, I want to thank some people specifically:
Jim - For getting me off my butt and inviting me to do RAGBRAI in 2008. It got me into the whole endurance thing again. Thank you.
Tim, Don and Cory - Some of my homies from the Twin Cities Spoke. You pushed me to keep up my investment into training. You know - putting in the consistent miles.
Beginner Triathlete - A great site, with lots of helpful, supportive people who won't judge you, even when you have no idea what you're doing.
The folks at the Start Line and Gear West - Two great gear shops that take extra time to get you set up right.
Mom - For always cheering. Oh and for watching the Bark 'n' Sniffer while we were out of town.
Dad, Kristi, Patsy, Ross and Becky - My parents and in-laws - for all their support even though it's not always easy to cheer for a grown man in spandex.
And Finally - to The Wife, Megan: You tolerate more than you should. You scratch my back at night. You wax my legs. You let me hug you when I'm sweaty. You take care of things around the house when I'm out for long bike rides. You even woke up with me at 4am on race day. I love ya Honey.
Sunday, August 29, 2010
How to Pick a Good Race
The other day, a good friend of mine approached me with some tri-related questions. You see, some co-workers of his had just completed a local race and came away with a less-than-impressed feeling. They wanted to know if there were other local tris - sprints and oly-distance races - that I could recommend.
Well, I could come up with a good half-dozen off the top of my head, but their question got me thinking. I've been in well-run races, but I've also been at events that can be best described using words that begin with 'cluster' and 'circle'. So, when the rubber meets the road, what makes a good event? What should one look for when selecting an event, and what should be expected when competing?
I'll start by going over what I look for before picking an event. Then, I'll go over the things that you should expect from each race and some red flags that you should consider 'athlete repellent'.
Before the Event
Okay, so last January you made a resolution to 'get back into shape'. You started running, swimming and even bought a bike. You want to sign up for a race, but want to make sure you'll have a good time. Races aren't cheap. This isn't like the local 5K where you can race for $15 and still walk away with a free t-shirt. Even the cheapest sprint tris are usually over $50, and prices go up from there. Bottom line: how do you get the most bang for your buck?
1. Location
This one is fairly straight-forward. Some folks like to pick a destination race that serves as a kind of mini-vacation. My first race was an Olympic in Winona - about 2 1/2 hours southeast of the Twin Cities. It was a nice town to visit and race in, but traveling with all the gear got a little complex.
In the end, I'd recommend picking a local race for your first. There will be fewer travel concerns on race day, plus, you'll be able to race portions of the course and get the lay of the land.
2. Triathlete Forums
That's right. Hit The Interwebs. I've said it before, and I'll say it again - Beginner Triathlete is a great source. In addition to member's race reviews, there's also a very active forum. Have a question? Just start a thread in the forum and you'll get the answers you need. Earlier this year, I posted some questions in the Wisconsin forum about training on the Ironman course and got plenty of good advice.
Slowtwitch also has some valuable insight to offer. Although, I've found that it caters to the more experienced athlete. If you're new to the scene, it may not be for you. However, if you're a techno-weenie that could spend all day discussing optimal race wattage and the 15-degree aerodynamic properties of your Zipp 808 wheelset, then Slowtwitch would be right up your alley.
3. The Race Website
Race sites can be really hit-or-miss. You should expect sites to be organized and current. Links to registration information and course maps should be easy to find and understand. Let's look at two examples.
Here's the course map for Trinona - my first race:
And here's the run map from the St. Paul Triathlon, a race that The Wife and I did as a relay last year:
Looking at the two course maps, which race do you think would be more well organized? #1 - right? Yeah. Me too. Now, I'm not saying that a well-run site always means a well-run race, but it IS a good indicator.
During the Event
So you've done your research, got some forum advice, picked a race and laid down your hard-earned cash on registration. Great. Assuming that you've kept up with your training, the only thing left to do is to reap the rewards. But what should you expect from the race?
1. Well-Informed Volunteers
Volunteers are the backbone of any event. They do everything from directing traffic, to life guarding, to handing out fuel on the course. I'm not suggesting that any one volunteer is better than another. However, how the race director prepares the volunteers is critical. The last thing you want is to hit a turn on the bike course and be sent in the wrong direction, or ask where the medical tent is and get a shoulder-shrug.
2. An Organized Transition Area
The swim-in, bike out/in, and run out should all be clearly marked. Areas for relay teams and elite athletes should be separate from the age-groupers. I don't want to wake up at the butt-crack of dawn to get to the site early, set up my transition area and then find out that I have to move because someone forgot to mark the transition aisles.
Some may disagree with me, but I think that transition areas should be off-limits for anyone that isn't an athlete or a volunteer. If you're there to cheer, that's great, but I'll have to wait to see you until I'm on the course or at the finish line.
3. Well-Marked Course Routes
First, let me say this: It is the responsibility of EVERY racer to know the course prior to race day. That said, when you're actually on the course, you'll be focused on your burning lungs and achy legs, and may need a reminder which way to turn next.
On the swim, buoys should be large and frequent. On a windy day, basketball-sized buoys aren't going to be easy to see over the waves. Turn buoys - those placed on the corners of the course - should certainly be easily visible.
For the bike, most races are going to have a volunteer or police officer at each intersection. Gravel should be swept off of the road for any turns. For races that have two distance racing simultaneously - Sprint and Oly for example - there should be clear signage so that you don't accidentally turn back onto the course when you should be on our way to the run.
On the run, signage isn't usually as big a deal. There is usually some kind of 'caution tape' to get runners headed in the right direction after T2. Again - if two different distances are running at the same time, the routes should be clear.
4. Adequate Hydration and Nutrition
For sprint races, this isn't usually an issue. I would not expect a water or sport drink refueling stop on the bike course. On the run, 1 or 2 stops is plenty for a 5K. However, on longer courses, especially during hot days, adequate fuel can make the difference between a Personal Record and a Sad Panda.
For example, during the Liberty Triathlon last June, there were bottle-drops every 14 miles. That's 3 stops for the 56-mile course. Nice.
However, last year, I did the Square Lake 1/2 Ironman out in Stillwater. There was 1 bottle drop at the half-way point of the bike. You had a choice of either water or Gatorade, and that was it. Oh, and did I mention that it was 92 frickin' degrees that day? For racers expecting to 'live off the course' this was not a good thing.
That said, if you are planning to do a longer race, try to find out what nutrition will be available on the course for race day. If you're used to Gatorade and they're serving HEED, you may want to integrate that into your training so that it's not a shock to your system. You don't want to be belching up gels and sport drink all over your new racing singletl.
5. Good Swag
I'll be honest. For all the reasons that I tri, one reigns above them all: FREE STUFF. If you want to keep me coming back year after year, you've got to offer me more than just the same ol' blue t-shirt.
Here are shirts from some of the races and events I've done over the last couple of years. Tell me if you can see a pattern...
I'm looking for something a little more unique. Most races will give you a 'swag bag' filled with anything from sponsor coupons to snacks, to chamois cream (note: do NOT mix up snacks and chamois cream). But I get a kick out of races that forge their own trail for giveaways.
The Chaska Tri does a great job of this. No, you don't get a t-shirt for this event, you get a frickin' transition bag! For a $55 entry fee, that's a pretty good deal.
Last year's was pretty sweet...
This year, things got even cooler...
6. Easy Access to Results and Photos
Once your race is done, the next thing you're going to want (other than a hamburger and a massage) is a look at the race results. A well-run race will have results on-line within 24 hours. Some races will even have a results station on-site where you can give a volunteer your race number and they will print off a receipt with your race time, splits and rankings. If you screw up the timing, or it takes you 2 weeks to post results, that's a good way to keep people from coming back to your event.
The same thing goes for race photos. A quality race will have photos available within a week, with a link placed on the race home page. After all, the narcissist in all of us is going to want to look through each and every one to find that elusive "lookin' good in spandex" photo.
Well, there you have it. This should get you off to a good start. Should you have any questions, or want to recommend some other things to improve your race-day experience feel free to zap me an e-mail.
Later gators.
Well, I could come up with a good half-dozen off the top of my head, but their question got me thinking. I've been in well-run races, but I've also been at events that can be best described using words that begin with 'cluster' and 'circle'. So, when the rubber meets the road, what makes a good event? What should one look for when selecting an event, and what should be expected when competing?
I'll start by going over what I look for before picking an event. Then, I'll go over the things that you should expect from each race and some red flags that you should consider 'athlete repellent'.
Before the Event
Okay, so last January you made a resolution to 'get back into shape'. You started running, swimming and even bought a bike. You want to sign up for a race, but want to make sure you'll have a good time. Races aren't cheap. This isn't like the local 5K where you can race for $15 and still walk away with a free t-shirt. Even the cheapest sprint tris are usually over $50, and prices go up from there. Bottom line: how do you get the most bang for your buck?
1. Location
This one is fairly straight-forward. Some folks like to pick a destination race that serves as a kind of mini-vacation. My first race was an Olympic in Winona - about 2 1/2 hours southeast of the Twin Cities. It was a nice town to visit and race in, but traveling with all the gear got a little complex.
In the end, I'd recommend picking a local race for your first. There will be fewer travel concerns on race day, plus, you'll be able to race portions of the course and get the lay of the land.
2. Triathlete Forums
That's right. Hit The Interwebs. I've said it before, and I'll say it again - Beginner Triathlete is a great source. In addition to member's race reviews, there's also a very active forum. Have a question? Just start a thread in the forum and you'll get the answers you need. Earlier this year, I posted some questions in the Wisconsin forum about training on the Ironman course and got plenty of good advice.
Slowtwitch also has some valuable insight to offer. Although, I've found that it caters to the more experienced athlete. If you're new to the scene, it may not be for you. However, if you're a techno-weenie that could spend all day discussing optimal race wattage and the 15-degree aerodynamic properties of your Zipp 808 wheelset, then Slowtwitch would be right up your alley.
3. The Race Website
Race sites can be really hit-or-miss. You should expect sites to be organized and current. Links to registration information and course maps should be easy to find and understand. Let's look at two examples.
Here's the course map for Trinona - my first race:
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| It's easy to read, well laid out and organized. It even includes both Sprint and Oly distances without getting cluttered. |
And here's the run map from the St. Paul Triathlon, a race that The Wife and I did as a relay last year:
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| It looks like someone found a map on-line, printed it, then scanned it, then used MS Paint to 'touch things up'. Boo. Hiss. |
During the Event
So you've done your research, got some forum advice, picked a race and laid down your hard-earned cash on registration. Great. Assuming that you've kept up with your training, the only thing left to do is to reap the rewards. But what should you expect from the race?
1. Well-Informed Volunteers
Volunteers are the backbone of any event. They do everything from directing traffic, to life guarding, to handing out fuel on the course. I'm not suggesting that any one volunteer is better than another. However, how the race director prepares the volunteers is critical. The last thing you want is to hit a turn on the bike course and be sent in the wrong direction, or ask where the medical tent is and get a shoulder-shrug.
2. An Organized Transition Area
The swim-in, bike out/in, and run out should all be clearly marked. Areas for relay teams and elite athletes should be separate from the age-groupers. I don't want to wake up at the butt-crack of dawn to get to the site early, set up my transition area and then find out that I have to move because someone forgot to mark the transition aisles.
Some may disagree with me, but I think that transition areas should be off-limits for anyone that isn't an athlete or a volunteer. If you're there to cheer, that's great, but I'll have to wait to see you until I'm on the course or at the finish line.
3. Well-Marked Course Routes
First, let me say this: It is the responsibility of EVERY racer to know the course prior to race day. That said, when you're actually on the course, you'll be focused on your burning lungs and achy legs, and may need a reminder which way to turn next.
On the swim, buoys should be large and frequent. On a windy day, basketball-sized buoys aren't going to be easy to see over the waves. Turn buoys - those placed on the corners of the course - should certainly be easily visible.
For the bike, most races are going to have a volunteer or police officer at each intersection. Gravel should be swept off of the road for any turns. For races that have two distance racing simultaneously - Sprint and Oly for example - there should be clear signage so that you don't accidentally turn back onto the course when you should be on our way to the run.
On the run, signage isn't usually as big a deal. There is usually some kind of 'caution tape' to get runners headed in the right direction after T2. Again - if two different distances are running at the same time, the routes should be clear.
4. Adequate Hydration and Nutrition
For sprint races, this isn't usually an issue. I would not expect a water or sport drink refueling stop on the bike course. On the run, 1 or 2 stops is plenty for a 5K. However, on longer courses, especially during hot days, adequate fuel can make the difference between a Personal Record and a Sad Panda.
For example, during the Liberty Triathlon last June, there were bottle-drops every 14 miles. That's 3 stops for the 56-mile course. Nice.
However, last year, I did the Square Lake 1/2 Ironman out in Stillwater. There was 1 bottle drop at the half-way point of the bike. You had a choice of either water or Gatorade, and that was it. Oh, and did I mention that it was 92 frickin' degrees that day? For racers expecting to 'live off the course' this was not a good thing.
That said, if you are planning to do a longer race, try to find out what nutrition will be available on the course for race day. If you're used to Gatorade and they're serving HEED, you may want to integrate that into your training so that it's not a shock to your system. You don't want to be belching up gels and sport drink all over your new racing singletl.
5. Good Swag
I'll be honest. For all the reasons that I tri, one reigns above them all: FREE STUFF. If you want to keep me coming back year after year, you've got to offer me more than just the same ol' blue t-shirt.
Here are shirts from some of the races and events I've done over the last couple of years. Tell me if you can see a pattern...
 |
| Okay, the Liberty shirt (lower right) is a technical T and that's pretty cool. |
The Chaska Tri does a great job of this. No, you don't get a t-shirt for this event, you get a frickin' transition bag! For a $55 entry fee, that's a pretty good deal.
Last year's was pretty sweet...
 |
| It was also pointed out to me by some friends that this would make a great diaper bag. Thanks guys, way to ruin my transition bag for me. |
 |
| Yep, that's a backpack style bag, stainless water bottle and running gloves. SWEET! |
Once your race is done, the next thing you're going to want (other than a hamburger and a massage) is a look at the race results. A well-run race will have results on-line within 24 hours. Some races will even have a results station on-site where you can give a volunteer your race number and they will print off a receipt with your race time, splits and rankings. If you screw up the timing, or it takes you 2 weeks to post results, that's a good way to keep people from coming back to your event.
The same thing goes for race photos. A quality race will have photos available within a week, with a link placed on the race home page. After all, the narcissist in all of us is going to want to look through each and every one to find that elusive "lookin' good in spandex" photo.
Well, there you have it. This should get you off to a good start. Should you have any questions, or want to recommend some other things to improve your race-day experience feel free to zap me an e-mail.
Later gators.
Tuesday, August 24, 2010
Why I Tri
There are fewer than 3 weeks remaining until Ironman-Wisconsin. Yikes. I officially started tapering yesterday. The taper is the last few days or weeks before a race where workouts become shorter and rest periods become longer so that you feel fresh and energized for race day. The general rule is 'the longer the race, the longer the taper'. For the Ironman, it'll last 3 weeks, but for shorter races, it may only last 1 week, or even just a couple of days.
On the positive side of things, the most difficult training sessions have come and gone. It's time to pick up some last minute supplies, surf YouTube and the Blogosphere for motivation and inspiration, and get my head put on straight so that even my brain is ready to go on September 12. This all brings up an obvious, yet often ignored question: Why DO I Tri?
Huh. That IS good question. Here's the best I could come up with:
1. It's Healthy
Before I started training for and competing in triathlons, I was a fatty in training. Was I morbidly obese? Well, no. But 210 pounds on my stubby 5'8" frame wasn't looking good, and wasn't feeling good either.
Now, I don't mind tooting my own horn (mostly because I don't like the idea of somebody else's lips on my horn - heh heh) but now I'm down to a svelte 168. Sure, I could probably lose another 10 pounds and get even faster, but man, even now it feels great to buy smaller clothes. Heck. Now, my arms actually look like ARMS instead of uncooked sausages.
So, yeah. I suppose I tri because it's helped me lose weight and keeps me in shape.
2. It Beats Doing Chores
No. Seriously. Some days, the last thing I want to do is go home and mow the lawn, do the dishes and fold the laundry only to realize that the day is done. I'm not trying to say that I'm a deadbeat slob. However, I AM fortunate enough to have a job and wife that allow me to take hours at a time to pursue this type of lifestyle.
I tri because it's more fun than being a REAL adult.
3. I Want to Delude Myself into Thinking I'm Awesome
You heard me. I like to compete. I'm not likely to ever win a race, or even win my Age Group - unless I'm still doing this into my 80s and end up being the only octogenarian in the race. Even so - every race has its own little victories.
For example, the first time I did the Chaska Tri. I came in 18th out of 30 in my age group. This year, I came in 10th out of 31. I didn't come anywhere close to winning, but I felt AWESOME.
It's probably a condition similar to people that play basketball, softball or any other sport into their golden years. There's something in each of us that wants to be a pro athlete. The only difference is that most want to close their eyes and imagine themselves as Michael Jordan or Ken Griffey Jr., and I want to be like Craig Alexander or Chris Lieto.
4. I Want Other People to Think I'm Awesome
Yeah, it's completely narcissistic, but there's this weird sense of pride I get when I talk about my training and races. When someone asks me what I did Saturday afternoon and I tell them I did a 10-mile training run, or a 100-mile ride, they roll their eyes and say something to the effect of, "wow, I don't know how you do that". In a sick kind of way, that feels REALLY good.
On a side note. I also want The Wife to think I'm awesome. It's probably the caveman part of me, but there's something oddly rewarding about getting home, beating my chest, pointing at my training log and saying "Grunt. Grunt. Look what Eric do. Eric swim far, then bike far, then run far. He sleep now."
Plus, sometimes the best part of my week is when she says she's proud of me. Say it with me now: "Awwwwww."
5. It's a Bucket List Thing
This is most specifically related to the Ironman. The Wife and I are both in our early 30s. We don't have any kids. Yet. Lately though, it seems like they'll be on their way sooner rather than later.
I'd like to think that I will be doing an Ironman a year for the next several decades. But, this probably won't be the case. The bottom line is, if I don't do this race now, I'll likely be in my 50s before I have another chance. Who knows? Maybe we'll be able to balance parenthood, careers and an Ironman lifestyle. Then again, maybe monkeys will fly out of my butt.
In the end. I've got to get while the gettin' is good.
Oh. And Wife - if you're reading this, I'm still on board with the whole *ahem* baby-making process. Just let me recover a few days after the Ironman before you start 'jumping my bones'. There are some rather critical components that are still going to be quite sore after 112 miles on the bike, ifyaknowwhatImean, and Ithinkyado.
6. I Feel Like I Have To
This is the hardest one to explain. I think that there's a part of me that feels more alive when I'm suffering, or when I'm trying to do something and I'm not completely confident that I'll succeed. Now, don't get me wrong. I'm not trying to say that I 'get off' on pain. However, if achy quads, burning lungs and lunch climbing up your throat don't make you feel alive, I don't know what will.
I've got a little voice in my head that whispers 'do it'. Only, the more I train, and the closer I get to September 12, the louder the voice gets. No matter how many day's I've trained in a row, how bad my day at work was, or how groggy my legs still are from yesterday's workout, that voice just keeps saying 'do it'.
Maybe it's my own ego, or my conscience, or my guilt, or even the Holy Spirit. Honestly, I don't know. What I DO know is that when I DON'T listen to The Voice, I don't like the results.
Maybe I'll have a better understanding about this whole thing after the race. I sure as heck hope so.
Well. There you are. As far as I can tell, THAT'S why I tri. I wasn't planning to get this heavy on you, but maybe it's healthy to get heavy from time to time. Shoot. Maybe it'll help me get my head on straight - or at least pointing forward.
I'll be posting again shortly. I think my next one will be about what exactly makes a quality race. After all, if you're going to spend all this flippin' time training, you had better make the races worth your while.
Toodles.
On the positive side of things, the most difficult training sessions have come and gone. It's time to pick up some last minute supplies, surf YouTube and the Blogosphere for motivation and inspiration, and get my head put on straight so that even my brain is ready to go on September 12. This all brings up an obvious, yet often ignored question: Why DO I Tri?
Huh. That IS good question. Here's the best I could come up with:
1. It's Healthy
Before I started training for and competing in triathlons, I was a fatty in training. Was I morbidly obese? Well, no. But 210 pounds on my stubby 5'8" frame wasn't looking good, and wasn't feeling good either.
Now, I don't mind tooting my own horn (mostly because I don't like the idea of somebody else's lips on my horn - heh heh) but now I'm down to a svelte 168. Sure, I could probably lose another 10 pounds and get even faster, but man, even now it feels great to buy smaller clothes. Heck. Now, my arms actually look like ARMS instead of uncooked sausages.
So, yeah. I suppose I tri because it's helped me lose weight and keeps me in shape.
2. It Beats Doing Chores
No. Seriously. Some days, the last thing I want to do is go home and mow the lawn, do the dishes and fold the laundry only to realize that the day is done. I'm not trying to say that I'm a deadbeat slob. However, I AM fortunate enough to have a job and wife that allow me to take hours at a time to pursue this type of lifestyle.
I tri because it's more fun than being a REAL adult.
3. I Want to Delude Myself into Thinking I'm Awesome
You heard me. I like to compete. I'm not likely to ever win a race, or even win my Age Group - unless I'm still doing this into my 80s and end up being the only octogenarian in the race. Even so - every race has its own little victories.
For example, the first time I did the Chaska Tri. I came in 18th out of 30 in my age group. This year, I came in 10th out of 31. I didn't come anywhere close to winning, but I felt AWESOME.
It's probably a condition similar to people that play basketball, softball or any other sport into their golden years. There's something in each of us that wants to be a pro athlete. The only difference is that most want to close their eyes and imagine themselves as Michael Jordan or Ken Griffey Jr., and I want to be like Craig Alexander or Chris Lieto.
4. I Want Other People to Think I'm Awesome
Yeah, it's completely narcissistic, but there's this weird sense of pride I get when I talk about my training and races. When someone asks me what I did Saturday afternoon and I tell them I did a 10-mile training run, or a 100-mile ride, they roll their eyes and say something to the effect of, "wow, I don't know how you do that". In a sick kind of way, that feels REALLY good.
On a side note. I also want The Wife to think I'm awesome. It's probably the caveman part of me, but there's something oddly rewarding about getting home, beating my chest, pointing at my training log and saying "Grunt. Grunt. Look what Eric do. Eric swim far, then bike far, then run far. He sleep now."
Plus, sometimes the best part of my week is when she says she's proud of me. Say it with me now: "Awwwwww."
5. It's a Bucket List Thing
This is most specifically related to the Ironman. The Wife and I are both in our early 30s. We don't have any kids. Yet. Lately though, it seems like they'll be on their way sooner rather than later.
I'd like to think that I will be doing an Ironman a year for the next several decades. But, this probably won't be the case. The bottom line is, if I don't do this race now, I'll likely be in my 50s before I have another chance. Who knows? Maybe we'll be able to balance parenthood, careers and an Ironman lifestyle. Then again, maybe monkeys will fly out of my butt.
In the end. I've got to get while the gettin' is good.
Oh. And Wife - if you're reading this, I'm still on board with the whole *ahem* baby-making process. Just let me recover a few days after the Ironman before you start 'jumping my bones'. There are some rather critical components that are still going to be quite sore after 112 miles on the bike, ifyaknowwhatImean, and Ithinkyado.
6. I Feel Like I Have To
This is the hardest one to explain. I think that there's a part of me that feels more alive when I'm suffering, or when I'm trying to do something and I'm not completely confident that I'll succeed. Now, don't get me wrong. I'm not trying to say that I 'get off' on pain. However, if achy quads, burning lungs and lunch climbing up your throat don't make you feel alive, I don't know what will.
I've got a little voice in my head that whispers 'do it'. Only, the more I train, and the closer I get to September 12, the louder the voice gets. No matter how many day's I've trained in a row, how bad my day at work was, or how groggy my legs still are from yesterday's workout, that voice just keeps saying 'do it'.
Maybe it's my own ego, or my conscience, or my guilt, or even the Holy Spirit. Honestly, I don't know. What I DO know is that when I DON'T listen to The Voice, I don't like the results.
Maybe I'll have a better understanding about this whole thing after the race. I sure as heck hope so.
Well. There you are. As far as I can tell, THAT'S why I tri. I wasn't planning to get this heavy on you, but maybe it's healthy to get heavy from time to time. Shoot. Maybe it'll help me get my head on straight - or at least pointing forward.
I'll be posting again shortly. I think my next one will be about what exactly makes a quality race. After all, if you're going to spend all this flippin' time training, you had better make the races worth your while.
Toodles.
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