An interesting day at the Tri Shop

Tri Shop in Plano hosted a full day of triathlon talks last Saturday. I decided to joint their group ride in the morning too and make a full day of it.  I joined with the faster of the ride groups and it proved exactly that - average speed of 20.4mph on the ride in windy conditions with a few gentle hills thrown in for good measure.

I'm going to summarize the notes I made during the day.  These are only the points I picked up that are particularly useful to myself.

Running

Practice improved arm position by hooking thumbs into arm holes of a vest - aim for 90 degree or less arm bend.  Drive arms back rather than forward.  Try to achieve a high knee lift.  Correct forward lean is where heels would just try to leave the ground when standing.  No arm movement across center line of chest.  Keep hands neither too tightly clenched nor too lose - relaxed.

A drill to improve cadence.  Standing, lift a leg straight up into "flamingo stance". Start by doing with just one leg.  When proficient, do both legs rapidly alternating.  Practice two or three times each day and do as part of running warm up.

Recovery

You can only train as much as you can recover from.

Need to create a recovery plan as part of your training plan.  Each workout requires up to 36 hours to fully recover (and age increases recovery time).  You should only do one hard training session on swim, bike and run in any week or training block.  Training does not necessarily have to be planned in week long blocks.

Swimming easy is good active recovery as it is non-weight bearing.  Especially think about swimming easy on Mondays after long weekend training workouts, but without any speed work.

Ice!  Use ice religiously as "injury prevention" and rapid recovery on any sore spots, e.g. while watching TV.

Action: Always plan an easy swim on Monday

Avoid training in the 'grey area'.  Training intensity should be either hard or easy.  Easy training builds fat-burning efficiency.

One of the first signs of over-training can be a change of diet or excessive cravings (particularly for sugary foods).  This is a sign that more recovery is probably required.

Off Season Training

"You are what you are when no-one is watching."  Triathlon is one sport with three disciplines, not three separate sports.

Phase 1 - Base training should focus on the following: long, aerobic, strength.  Aerobic training should be at a level where you can hold a conversation.  If you can't then you're going too hard and are burning carbs.  Should be 85% or less than aerobic threshold.

VO2 testing will help you to understand your anaerobic rate and calorie burn rate.  Plenty of places in the area can do this.

Action: Find somewhere to do a VO2 test.

Phase 2 - King of the hills.  Run on trails!  It provides a more interval style workout, improves lactate tolerance, leg strength and makes you a more efficient runner.  Also, you can't heal-strike on a trail.  Also during the colder months it keeps you away from the wind and cold.

Action: Plan in one trail run per week

Hit the weights!  Get stronger through the off season.  At least three times per week.  Also, yoga is a great core power developer.

Action: Plan in additional weight workouts to make three per week.

Swimming

The best swimming equipment to use:

- Tyr paddles (large).  Promotes the high elbow catch.  Should be used for 10-15% of workout.
- Medium strength resistance band (Target, $11).  Use to practice high elbow catch by bending over and imitating swim stroke pull with each arm.  Do three times daily and after each swim workout.
- Two swim caps. Promotes buoyancy. Stops goggles from being knocked off.  Less drag.
- Wet suit. Always wear one if you can.  Always full sleeve.  Tyr Hurricane are good. (I have an ex-rental Zoot that works just fine for now).
- Rinse ears out with alcohol.  Helps avoid swimmer's ear.

Drills

Practice 200-400 yards of side kicking each workout.  Then also with one arm pulling with other arm outstretched.  Promotes swimming on side rather than "flat swimming".

Practice a 2 second stretch out per stroke.  Promotes a slower more efficient stroke.

Always press out each stroke in full.

Triathlon Training Objectives for Ironman 70.3

Overview

I am predominantly a self-trained triathlete and not directly attached to any team at the moment.  Part of the challenge and fascination of the sport for me is the intellectual challenge of building a training plan.  I though it might be useful to describe my approach, objectives and high level training plan.

Key Objective: Complete the Ironman 70.3 New Orleans in under five hours.

Secondary Objective: Achieve age-group podium places in at least one sprint and one olympic triathlons in 2014. (I have never been on a podium in any sport).

Long Term Objective: Complete a full Ironman distance event during 2015.

Longer Term Objective: Qualify for Kona before I am 50 (i.e. by 2020)

Training Challenges

Improve running speed and distance significantly - running has been my Achilles Heel in triathlons.  My swim times have been average, my transitions are average to poor, my cycling is in the top 10% of overall but my running is slow.  I've never been a long distance runner and have not found it a natural activity.  My physique does not lend itself to me being a long distance runner either - but I do believe that with sufficient commitment to training and technique improvement I can be significantly better.  After my last Olympic tri, I decided to refuse to be a 10+ minute per mile runner in races and training.  My faith in my ability to improve was sealed when, at the peak of my fitness this summer I clocked at 25:08 5K time in a race.  I surprised myself as well as those waiting for me at the finish.  I CAN run ... And for Ironman 70.3 I need to be able to run fast for a lot longer than I ever have.

Improve open water swim confidence and speed: although I've always been a swimmer, since an early age, I've not been a long distance swimmer and was always a far better backstroker than any other stroke.  My open water swims have been dogged by confidence and that panicky feeling of being alone out in the middle of a lake, resulting in lots of breaststroke.  I know I'm better than that - my times in the pool show it.  So I need lots of focus on translating that ability into the open water.

Continue to improve cycling power and efficiency: I'm built to be a great time trial cyclist - I feel natural on the tri bike and my times and power have continued to show improvement.  But there is still massive room for improvement.  While this is important to improving bike splits, it's also key to making sure I am in better shape for the run.

Improve Technique in all areas: In addition to regular training plan, incorporate swim, bike, run, transition and nutrition technical improvement initiatives.

Ironman 70.3 Race Objective

To complete the Ironman 70.3 New Orleans race in under five hours I need to do the following including comparitive % ranking from the 2013 race:

- Swim: under 0:40:00 (33.6%)
- T1: under 3 minutes (19%)
- Bike: under 2:24:00 (1%) - 23.3mph, approx 230 watts threshold
- T2: under 2 minutes (20%)
- Run: under 1:50:00 (24.5%)

Total: 04:59:00 (12.7%)

Top 10 - 4:53:00 or better, mostly by improving run and swim times

High Level Plan

Complete the Hotter'N Hell 100 mile ride in under 6 hours - COMPLETE!  

Run a half marathon in under two hours, stretch target: 01:45:00 - run-specific training in progress.

Maintain cycling, swim and strength base while training for half marathon (to Dec 8 2013)

Initiate 70.3 training plan from Dec 10 2013 to race on April 13, 2014 - beginning at 15 hours per week rising to 30 hours per week prior to taper.  Refine plan personalization before Dec 10.

Build objectives and implementation plan for technical skills improvement in swim, bike, run, transition, nutrition.

Building a 'budget' tri bike

Over the last two years since I decided to become a triathlete, I've been building up my tri-bike on a budget.  I'm pleased with what I ended up with now that it's complete so I thought I'd share my approach.  Many new triathletes cannot justify dropping several thousand dollars on a carbon superbike, and I'll show that it isn't really necessary.

Objective

My tri-bike and training setup had to eventually have the following features:

- tri-specific base bike (not a road bike conversion)

- power meter & computer

- race wheels

- stationary trainer

- comfortable seat

- plenty of on-bike storage for nutrition and fluids

- tires

The Bike

I was fortunate to find the last Cervelo P1 at my LBS and it was a 54cm Medium frame which fit me perfect.  It was on clearance and I snagged it for $1300+tax.  The frame is aluminum with carbon forks and weighs not much less that the base Cervelo carbon bike, the P2 with much of the same equipment (mostly Ultegra parts, Dura-Ace shifters, Vision aero bars).

I see little point being a weight-weenie on a tri bike, especially in Texas where roads are flat or gently undulating.  Plus, when I started training I was well over 230lbs so there was zero value in lightweight bike parts when I had so much bodyweight to lose. Having lost around 40lbs from where I began, my bike effectively weighs nothing.

Power Meter

Many coaches promote the advantages of training with power.  But power meters are eye-wateringly expensive.  CycleOps Powertap is probably the most cost-effective.  I patiently watched Craigslist for months and eventually found a wired PowerTap fitted into a Stan's No Tubes Alpha 340 rim, that had been built up at my LBS that a guy was upgrading from. $270.  However, the little yellow computer gave up very quickly.  I found a replacement at Wheelbuilder.com for $100 but unfortunately the wired computers they stock don't support the heart-rate strap that the original one did.  Never mind, I'll live without it.

I can't stress how much the power meter has helped me train and race.  I know exactly how I'm improving (regular testing) and exactly how hard I'm going in races.  While I'm only a mid-pack triathlete, my bike splits are regularly best in AG and top 10 overall.

Race Wheels

You can spend a small fortune on race wheels.  But can you get close by spending a lot less?  Yes you can.

Firstly, get a set of rear wheel-covers from wheelbuilder.com.  All the advantages of a disc wheel for about $100.  I leave mine on all the time and sealed it to the rim with black electrical tape.  I had an inner-tube blowout and blast an eight inch shard of plastic off the wheel cover but electrical tape fixed that.  They won't last forever but they've done a whole season in-tact.

For the front wheel I've been searching for a HED 3 tri-spoke wheel for around $400.  Used carbon wheels is a minefield (according to my bike tech) so I was really looking for something for sale local that I could get some second hand assistance with, rather than trusting ebay.  In the end I opted for a new Profile Design Altair 80 that was on clearance from a cycle store in the UK for $414, with free international shipping!  Wow.  Less than used ones are selling for on ebay!  Be patient.  Seek out a bargain.

Stationary Trainer

CycleOps Mag Trainer.  Paid full price. Worth every penny.  No need for the more expensive ones with handlebar mounted adjustment.  Also, get the rubber mat and bike thong, indoor training is a sweaty business.  Sufferfest make excellent tortuous training videos.  Oh, and get a rear indoor trainer specific tire.

Seat

I tried getting used to the hard seat that came with my bike but eventually gave a Profile Design cushioned tri-specific seat a try and haven't looked back.  Got it on clearance too.  The right seat is important especially as you up the time and distance in the saddle.

On-Bike Storage

Profile Design Aerodrink system.  You can fill it up from water bottles and you can drink whenever you need to.  Torpedo mounted bottles might be more aero but I love not having to move to drink.

XLAB Rocket Pocket bag - tucks behind my stem, improves aerodynamics, holds plenty of gels, an inhaler, tire levers and it's insulated to keep stuff cool.  

Two-bottle behind-the-seat bottle holder.  Can't remember the brand but it's made of metal so not lightweight.  However, I heard carbon ones have a habit of launching bottles like bottle rockets when you hit bumps in the road.  Even this one took some experience to avoid problems.  I eventually opted for left- and right-handed Specialized cages and only Specialized water bottles that fit very firmly into the cages.  The holder also has a small toolbag that holds a (lightweight) tube, the 90 degree pump adapter to inflate the rear tire with the wheelcover on, and a small multi-tool.

SaltStick dispenser.  Tucks neatly into my cockpit. These are design to slot into the end of your aero bars but my Vision bars don't have removable end-caps so it neatly velcros to the aero bar instead (fasteners and mount come with the dispenser).  Holds up to five saltstick capsules.  Good for about four hours of riding for me.  When I move up to Ironman distance, I'll be adding a second one.

Tires

Bike came with Vittoria Rubino Pro Slick tires, which were OK but I've since switched to the Continental Attack/Force pairing (22mm front, 24mm rear) which I adore.  Will probably switch to Gatorskins for the winter. 

Further additions

I'll be adding rear cassette to my original rear wheel (Shimano R500) and putting the training tire on it, so I have a whole rear wheel for indoor training rather than having to change tires all the time.  Currently looking for a bargain.  It means my indoor training will not be done with the power meter but I find power pointless for indoor training.  I'll also get a set of front brake pad holders to make changing between carbon and non-carbon pads quicker and easier.  Bar tape I replace every year.  New tape always makes the bike feel like new.

Oh yes, and when funds allow, I'll be adding a road bike to the stable, for group rides.

Week 6 ...

Now into week 6 of the training program for the triathlon at the end of April.

Entered a mountain bike race this weekend and was amazed how much quicker I was compared to my previous race over that trail.  I could have gone faster because my mind is still in the mode of preserving energy far more than needed for a 1 hour race and I finished the race with a lot of energy.

Running is getting easier. I'm not worrying too much about speed but I ran 35 minutes easy last night, with 3 sets of strides toward the end, and felt comfortable all the way.

Swimming also is improving.  The training plan has me doing 1300 yds and 1400 yds sessions which I'm completing without a problem all using freestyle - no more need for breaststroke to get my breath back!

Weight now 215.4lbs

A more efficient swimming stroke

Day 9 - Personal Training begins

Today was my first session with Emily, the personal trainer at my work gym.  I'm really fortunate to have her services available at very reasonable cost.  Sessions are $20 for 30mins but my employer refunds half of this back (up to a limit) so it works out at $10 per session.  Emily kicks my butt and I ache for two days afterwards.  Today was back, shoulders and arms mostly.  I'll be training with her mostly on Tuesdays and Fridays and this is most of the strength/sculpting training that I do.  If time allows I get my running done before the work out sessions.

Day 10 - Improving my swimming

One thing that's been bothering me is a lack of improvement in my swimming.  Throughout last year and this, I've struggled to be able to swim for much distance using freestyle and had to revert to breaststroke for a distance to recover.  Even at my fittest last year, going off too hard during my third race resulted in reverting to breaststroke after only a few laps of the pool and a resulting disappointing swim time.

I've considered my weakness to be an inefficient stroke. While I was a competitive swimmer as a child my stroke of choice was always backstroke so I never received a lot of training in freestyle/front crawl for longer events.  Sure, I could sprint a couple of laps fast enough but clearly that stroke doesn't translate well.

Finally yesterday I took another look at You Tube videos demonstrating "Total Immersion" freestyle.  Search  for that or 'effortless freestyle' and you will find plenty of videos demonstrating the easy, relaxed stroke.  I had tried it before but clearly hadn't 'got it'.

I tried again while swim training.  And finally got an 'ah-ha!' moment.  It appears as though I have been 'pulling' with my front hand too early, so my other hand wasn't entering the water to thrust forward until my pull was already half way through.  I was still thrusting a hand forward while my pull had mostly finished and clearly this was generating 'negative thrust' in part of the stroke.

In the 'Total Immersion' videos there is a clear demonstration that the front hand is still outstretched fully after the other hand has already entered the water.  So the pull starts with one hand while the thrust forward has already begun with the other.  Ah! As soon as I consciously changed my stroke timing to do this my effort level dropped.  Six laps straight off all freestyle and no breaststroke, and I finished without being out of breath.  Six more after 45 sec rest, and then again.  18 lengths of freestyle without having to resort to any breaststroke.  

I'm not saying I have it perfected yet.  But suddenly the swim doesn't seem so daunting.  I will definitely be watching plenty more videos on You Tube on this technique.

Day 11 - First Day of Dukan Cruise Phase

Weigh-in: 224.2lbs

Today I commence the Cruise phase of the Dukan diet, which means as much of the recommended list of vegetables are added to my diet every other day.  My 10-day Attack phase delivered 8.8lbs of weight loss - a fantastic start and 23.8% of my targeted weight loss.  As I expected, this leaves me a target of 2lbs per week weight loss to reach my targeted race weight of 196lbs.

I'm due for cycling training today (60 mins) but I'm also doing a road ride on Saturday so I'll probably cut today's session shorter and finish off the second 30 minutes of the Sufferfest video  that I purchased earlier in the week.

First week completed ...

Day 5

Didn't get to do my cycling session on Thursday but plan to do a 29 mile group ride on Saturday instead.  Ran 1.9 miles quite hard (for me) at lunchtime and clocked a time of 20:31 (10:43/mi pace).  Running is easily my worst discipline.  Even running that pace my legs ached (mostly around my hips).  I know I'll get faster and it will get easier on my joints the more weight I lose.

Day 6

Theoretically, Saturday is my rest day but having missed cycling on Thursday I joined the Richardson Bike Mart Tour de Plano group ride.  29 miles at 16+mph but the leader (Coach Sam) kept the pace up at 18-21mph most of the way.  I took my turn at the front of the pack for around 8 miles of the ride.

Day 7

I find Sundays a difficult day to train just because of the stuff we do as a family.  I didn't go swimming but went to bed early and set my alarm an hour earlier and resolved to go Monday morning.

Day 8

Got up early and completed my 1000yds swim.  

Weigh-in after one week on Dukan Diet Attack Phase: 226.4lbs (weight loss 6.6lbs).  Because of the need to drop my weight rapidly if I'm going to get anywhere near my target race weight of sub-200lb I'm doing the maximum 10 day on the Attack phase.  I expect another couple of pounds by Thursday and then need to lose at least 2lb per week for the next 14 weeks which will all be done on the Cruise Phase of Dukan.  

Visit to Tri Shop in Plano

Visit to Tri Shop, Plano

Paid a first visit to Tri  Shop in Plano.  This is a dedicated store for triathlon gear and services.  First impressions are that they stock everything you might need with many of the triathlon brands.  I particularly like the endless pool spa they have so you can try out wetsuits before you buy.  My next tri is my first lake swim so at some point in the next three months I'm going to have to tackle the wetsuit issue (note to self - need to line up some training lake swims).  They also offer training and group rides which I might look into more at a later date, but the far side of Plano is a little far from where I live to go to go three days a week.

Best bargain found was all their winter gear was 40% off.  Normal prices are right at MSRPs which is not unusual for this type of independent store.  So I picked up a pair of Louis Garneau knee warmers for $17.39+tax.  I'm not a huge fan of piling on layer after layer of winter clothing (see Rule #5) but I have suffered some occasional pain in my aging knees on recent group rides, so an extra layer of insulation probably won't go amiss there.  They had a selection of winter clothing too also 40% but selection was a little limited for me.

I'm still trying to get used to the price of tri and cycling gear - I suffer regular sticker-shock at the price of seemingly uncomplicated garments.  I tore my 2XU trisuit during my last race so I'm on the lookout for a new outfit.  In the Tri Shop they had a nice looking collection of red/white Tri Shop-branded Louis Garneau gear but around $100 each for tri shorts and singlets made me think I'd rather spend that kind of money and not have to compete looking like a Tri Shop bill board.  At Richardson Bike Mart I get store team-branded Louis Garneau gear at a significant discount (approx $120 for cycling shorts and short-sleeve top) plus a decent 10% discount plus support at bike races by being part of the RBM Matrix team - a good benefit in return for promoting the store when I race.  So I baulk at paying such prices for store-branded gear especially when a quick scan online showed all LG tri gear at cheaper prices.

I also picked up a new TYR swim cap for $10 - my cheap Speedo one finally disintegrated after a year.  I also had a look at some new Speedo budgie-smugglers (my swimwear of choice for training) - but $38? Ouch.

Anyway - despite all my complaining at the price of tri and cycling gear, it is important to support your local bike shop (and tri shop too!) so I will definitely be returning regularly.

Day 4

Missed my planned bike training session today due to fun and games trying to get Windows 8 onto my daughters laptop.  More the fault of the laptop configuration than Windows 8 software which eventually went on very easily and got a reaction of "coooooooooool" from my 10 year old daughter this morning.  $40 on the upgrade hopefully will breathe life into an aging laptop for her.  In a few days she will also be showing me all the cool things in Windows 8.

I will be replacing the Thursday 45 mins cycling with a group road-ride on Saturday.

Day 5

Weigh-in: 228.8lbs

Stuck to the Attack Phase of the Dukan Diet all week and weight has come off in small steady amounts each day.  Eaten lots of chicken, crab sticks and steak. Baked turkey meatballs spiced with Indian spices and served with a sauce made from reduced stock, chilli sauce and soy sauce was awesome.

Introduction and first few days

Introduction

This blog will follow my progress training for my first Olympic distance triathlon this year, while also following the Dukan Diet to rapidly lose weight at the same time.  I also compete in mountain bike racing so there will probably be a few posts about that to - as I treat it as part of my triathlon exercise program.

My target triathlon is Spring Fall Classic Triathon at Lake Tawakoni on Sunday April 28th 2013.

Day 0 (January 6 2013)

Prior to starting the training program and diet, I weighed myself.  233lbs.  I didn't get much training in during the holidays and ate and drank pretty much what I wanted.  So no surprise I added a few pounds but that should come off during the Attack phase.

Day 1

No weigh-in today.

Completed 60 minutes on my tri bike on the indoor trainer, though the session was disrupted by me adjusting my new Profile Design Tri Stryke saddle. I still struggle with getting in the aero position on my Cervelo P1 tri bike but otherwise this bike is excellent.  Cervelo only make carbon framed tri bikes now (on my wish list after I can't lose any more weight) so I was lucky to get one of the last P1s and only paid $1300 for it from Richardson Bike Mart.  Other recent changes to the bike are new fizik bar tape identical to what was originally on the bike, a SaltStick dispenser and finally I can mount my Garmin Forerunner 305 to my aerobars using the Garmin Bike Mount Kit in combination with a Profile Design Universal Aerobar Computer Mount.

My training program is from the Tri Trainer app.  I used JammyCo's 1stTimeTri app last year for my first ever sprint triathlons (I completed three) and it worked very well for me.

Food: oatbran, baked chicken breast, greek yogurt, crabsticks + fat free mayo, two thin steaks for dinner, sliced turkey for snack.

Day 2

Weigh-in: 229.6lbs

3.4lbs lost in first day on Dukan Diet Attack Phase.  This is normal from my past experience - mostly water loss.

Exercise: 15 minute run at lunch in cool 43F temperature and drizzle.  Cold air got to my chest (I have asthma) about half way so finished a bit wheezy.  Must remember to take my inhalers.