The Do-It-Yourself Indoor 70.3 Race Report

So Saturday was a big day in my Ironman training program, as it was the day to test my fitness level 8 weeks into the program.  The way that I went about constructing the training program for my upcoming Ironman distance event was to use a Half-Ironman training program outlined in The Time Crunched Athlete by Chris Carmichael for the first 8 of the 20 weeks I am preparing for the full Ironman.  I figured since I reached the end of the 8 week program designed to ready me for a Half-Iron Triathlon, I might as well go ahead and see what happens.  The Time Crunched program is all about Intensity over Frequency, meaning that the workouts are fewer and shorter, but much more intense and full of interval training.  I decided to do an indoor 70.3 workout in which I’d complete at the gym I train at.  I also wanted to try out a nutrition plan in a real life long-course event, given that during my last half-iron race, I bonked during the run and ended up walking the majority of the final 6 miles.  So Friday after work I sat down to figure out a way to consume approximately 200-300 calories per hour for the duration of the workout.  I decided I would go with PowerBar gels, Hammer Nutrition HEED sports drink, and peanut butter and honey sandwiches for calories and to hydrate along the way with water.   

So Saturday morning, I began my 1.2 mile pool swim at 4:45 am.  The water felt great and I even put on my swim cap to make it feel all official like!  I decided to just give it a nice steady effort and not overdo it, so I tried to maintain a 2:00 100 meter pace and finished the swim in slightly over 41 minutes.  After the swim, it was out of my swim gear and into my indoor cycling outfit.  I also decided to allow myself to take bathroom breaks as needed, so during the 56 mile bike leg, there were several “pause for the cause” potty breaks.  I was able to take in a good deal of calories during the bike leg without experiencing the nausea that I was a little concerned about.  I felt really strong going into the 13.1 mile treadmill run.  The thing that I was most concerned about was the mental challenge that a 13.1 mile treadmill run presents.  I have a really hard time spending an hour on the treadmill, so I am not going to lie, I was a little worried about how this was going to go, or where my mind was going to go during the run segment.  I stayed positive and ended up finishing the run in 1 hour and 48 minutes, which was a pretty decent time for me!  I put the incline on 1%, to make it a little closer to road running conditions (I’ve read somewhere that a 1% grade on a treadmill is close to accurate for a “flat” road course).  Overall finish time with bathroom breaks and transitions was 5 hours and 16 minutes, not bad considering I was shooting for 6 hours. 

More than anything I have to say that the training programs outlined in the Time Crunched Athlete are the real deal.  They are intense, but they will give you the fitness needed to not just finish a triathlon but to be competitive.  The last Half-Iron race I completed I finished in 6 hours and 12 minutes (of course the race was called the Beast of the East for good reason....man it was a tough one).  I know that there certainly is a difference between doing an open water lake swim and a pool swim, riding a spinning bike and riding on a hilly bike route outdoors, and running on a treadmill and running outside, but nonetheless, an hour decrease in time is an illustration of a substantial increase in fitness in my opinion.  After I finish the Ironman in May, I want to focus on short course racing, which I feel is my strong suit.  In this book there are Sprint and Olympic distance training programs that work off of as little as 4 sport specific workouts per week, again all super intense, high quality workouts.  I really think that this type of training will put me in the shape I need to be in to potentially win the Crystal Beach Triathlon this summer (I finished 2nd last year). 

Another little tip that I tried during this 70.3 workout, I learned from a really great triathlon blog that I follow called Half Tri’ing.  Kevin, the blogger, said that taking a small bag of antacids in the event of nausea is a good idea and that they’ve helped him to calm some pretty nasty stomach issues while training and racing.  Just as a preventative, since I tend to get a bit of indigestion while running if I have eaten anything in a couple of hours leading up to a run, I ate 2 Tums prior to starting the run leg.  I have to say that the indigestion I experienced even right after taking in gels and HEED during the run was minimal.  So, it’s certainly worth considering this little tip if you experience any GI issues while biking or running.   

So after a few days off to recover, I will begin the 12 week Ironman portion of my training program that hopefully will have me in shape to conquer the “Daddy of all Triathlons,” even though the “Ironman” I’ll be doing is a local solo effort I affectionately call the Do-It Yourself 140.6.  This phase of my training program will be a little less intense, but a lot higher on the frequency spectrum.  Having completed the Do-It Yourself Indoor Half-Ironman, I have more confidence in my nutrition plan, as well as, the confidence to endure a long distance event by myself.  That certainly was my biggest concern going into this….. no spectators to impress and no fellow competitors to pass on the bike only to have pass me on the run J

As always……. Stay Focused and Happy Training Y’all!!!!!!

Health Benefits of Using a Stability Ball

In the age of fitness gimmicks and equipment that promise to produce staggering results in 2 minutes or less of use per day, most of us “more” informed people have become weary of the fitness equipment industry.  Yet one simple piece of equipment that has literally stood the test of time and is generally accepted by all health and fitness professionals as being effective, is the stability ball.  The stability ball is also called a yoga, Thera-, exercise, fitness, or Swiss ball and regardless of the name given, it is an air-filled heavy-duty plastic ball that comes is a variety of sizes to better fit individual users.  The stability ball is an inexpensive piece of equipment and because of the fitness benefits that they offer it is a must for all exercises to have in the home and office.

Although many people think of the stability ball as a relatively recent invention, they have been around since the early 1900’s.  Originally they were developed for use in rehabilitation by physical therapist and continued being used in physical therapy and sports medicine fields today.  Stability balls are very durable and generally have a weight rating of 600-700 pounds, so there is little reason to worry about them popping during regular use. 

Among the health benefits offered by the stability ball, the fact that they assist in stretching and flexibility gains is paramount.  Many people that suffer from chronic back pain have found that they are able to stretch the muscles in the back using the stability ball because of the back support it offers.  Stretching while standing or lying on the floor offers little to no back support, and therefore make it impossible for back pain suffers to effective stretch those muscles to improve mobility.  The stability ball supports the entire length of the spine when you lie over the ball on your back.  Even for those of us that do not suffer from back pain, because of the support of the stability ball, we are able to stretch much more deeply and can increase range of motion and mobility.

Fitness trainers began using stability balls in their training programs as a result of the core strengthen benefits they offer.  Even just sitting on a stability ball requires that we engage the core muscles (the muscles in the abdominals and lower back) in order to maintain balance.  Abdominal exercises on the stability ball are more effective in that exercisers maintain constant flexing and resistance in the core muscles while on the ball.  Also, any weight training exercise that you perform on a bench can be performed with dumbbells on the stability ball.  Again because of the need to maintain balance on the stability ball, users increase the strength of stabilizing muscles that would not otherwise be worked by the same exercises if performed on a traditional weight training bench. 

Stability balls can help users to improve their posture.  Using a stability ball helps to improve alignment of the natural curve of the spine.  Having a stronger core also improves posture.  Using a stability ball in place of a desk chair at work is an easy way to improve posture, while also burning additional calories throughout the day resulting from maintaining balance and keeping the core tight.  Stability balls also introduce an element of fun for users, so if you are using one in place of a chair, you are much more likely to rock back and forth and bounce around during the day which burns calories.  If using a stability ball in place of a chair, it is important that you use the correct size ball.  Find a ball that allows your thighs to be parallel to the floor when seated. 

Train Hard and Stay Focused Y’all!!!!

Reuter Family YMCA Indoor Triathlon Race Report

So today was the start of my 2013 Triathlon season, in terms of racing that is.  Pretty early start to the year, right???  The Reuter Family YMCA’s Annual Indoor Triathlon is a great little race that the Asheville Tri Club puts on each year.  It’s a 15 minute pool swim, a 45 minute spin class, and an outdoor 5k run that today, was a balmy 31 degrees around race time!  This race entry fee is only $10 (that's unheard of these days) and the give-a-ways they offer are just phenomenal!  Last year I won a $50 gift certificate to a local running store and this year I answered a trivia question correctly and won a huge container of HEED electrolyte sports drink made by Hammer Nutrition that will come in handy next weekend when I do my indoor 70.3 and later in May when I tackle the Do-It-Yourself 140.6!  Perfect timing I’d say in that regard!  I also go a cool Columbia beanie that my wife loves and took from me!  This little event is a fun way to start off the season and the people that compete, as well as the Tri club members that make it happen, are among the nicest people in the sport!

So to the race….. The pool was a toasty 80 something degrees this morning, which given the weather outside and my disliking of cold water, was a pleasant surprise for me!  I was a bit worried about being put in the 2^nd fastest lane line-up, but I ended up leading the way in our lane.  I’m not a superb swimmer by any means, but today once I worked my way to the front, I felt really relaxed and strong in the water.  Finished 17 laps in the 15 minutes and could have easily gotten several more if I would have just decided to lead off instead of letting the others go first.  This was a half lap more than I managed last year and the biggest difference was that last year I literally felt like I was going to blow-up during the swim.  I have certainly improve my technique and "feel" in the water.

The 45 minute spin class was just as fun as last year’s and Chris the instructor is a really great guy and local cyclist.  It didn’t hurt that he blasted Led Zepplin through the speakers for the last half of the class!  You can’t help but feel more powerful with John Bonham pounding the drums in the background!  Distance is not measured during the “bike segment” of this race, so in that way it isn’t really a competitive race, more or less just a group triathlon workout.  That’s actually a good thing because it allows you to enjoy the race and have fun with those around you.  Sometimes the competitive nature of races can sap the fun right out of them.

After the spin class, it was outside to face the cold and run a 5k distance course.  One thing about the Western NC Mountains is that they are not many 3 mile spans that aren’t full of natural beauty and this run course is no exception.  We headed out of the YMCA parking lot and out onto a paved path through a wooded section that twists and turns with a small stream.  The out portion of the course was a slight and continual incline, so I learned last year that the back portion is somewhat easier!  That’s always a good thing!  The final push to the start/finish line is a decent little climb as well.  My finish time for the 5k was 24 minutes and 29 seconds.  Not my fastest 5k time, but roughly 20 seconds faster than last year’s time at this event.  I seem to run faster in warmer weather, probably because of for whatever reason, I get a better start and need less time to settle into my race pace.  I’m still chasing that 20 minute 5k…… ugh, one day guys, one day.

Afterwards, there were plenty of yummy looking foods donated by a local coffee shop/café.  I think I should have waited to become vegan until after this race J  The breakfast burritos they had were a little hard to pass up, but if you can’t be honest with yourself right?  I did grab a couple of Hammer gels and a glass of water and exited Stage Left.  If you are in the Asheville area this time of year, you need to sign up and do this one.  Every participant received some awesome give-a-ways ranging from fuel belts and arm warmers, to Tri racing jerseys (I’m totally jealous) and running visors.  It’s also a great way to meet some of the great folks in the triathlon scene here in Western NC and it's a super workout for sure!  Having people around you totally makes you push harder!

Stay focused and Happy Training Y’all!!!!!!!

Health Benefits of Apple Cider Vinegar

Apple Cider Vinegar has been used for centuries as a natural remedy for many ailments and while some of the health claims associated with ACV have not scientifically researched and substantiated, others have.  There are literally countless personal testimonials of the amazing healthy benefits that daily consumption of Apple Cider Vinegar presents.  ACV is produced by fermenting apples and breaking down the sugars with bacteria and yeast.  The first stage of fermentation turns the sugars into alcohol, and the second stage ferments the apples even further, which turns the product into vinegar.  Not all ACV’s are created equally, which is important to keep in mind when purchasing it.  Raw Organic Apple Cider Vinegar is the variety that you should look for such as Bragg’s Brand Raw Organic Apple Cider (pictured above).  It is important to note that the white variety of ACV does not offer the same health benefits and the raw brown type.  White vinegar has been distilled, which in essence eliminates the beneficial properties of the vinegar.  Raw and organic brown apple cider vinegar contains what it called the “mother of vinegar” which is a mass of living bacteria and other nutrients that gives the vinegar its healing properties.  The “mother” is sometimes referred to as a mushroom (although it isn’t really one) and is similar to those nutrient masses found in kiefer and kombucha beverages. 

Perhaps the most important benefit that apple cider vinegar offers is its ability to restore the body’s alkaline/acid balance.  The blood in our bodies has a slightly alkaline pH level and many of the foods that we consume in the United States are acid producing, which in turn decreases the alkalinity of our bodies.  Acid producing foods include meat, dairy and corn products among others.  Acid producing foods also lead to decreased energy levels, increased mucous production, irritability, infections, inflammation, congestion, allergies, gout and arthritis.  Consuming as little as 2 teaspoons of ACV has been shown to have an alkalinizing effect on the body.

Some of the beneficial ingredients found in ACV include potassium, pectin (reduces LDL cholesterol), ash (responsible for the alkaline properties), calcium, malic acid (helps increase resistance to bacteria, viruses and fungus) and acetic acid (helps regulate blood sugar levels, therefore making it beneficial for those with diabetes).

Apple cider vinegar helps with reducing bad cholesterol as mentioned and has also been linked to a reduction in blood pressure.  Several research studies have found ACV to reduce risk of esophageal cancer.  ACV has disinfectant properties and soaking a cloth in apple cider vinegar then applying it to sunburn can help reduce pain.  There is also a link to ACV and weight loss and the current theory behind this is vinegar's ability to help us feel fuller while consuming less food.  ACV is used to counteract the effects of jelly fish stings.

Keep in mind that apple cider vinegar can interact with some medications, so if you currently take over-the-counter or prescription medications, speak with your healthcare provider prior to beginning an ACV regimen.  Otherwise, apple cider vinegar offers some amazing health benefits and certainly worth considering.  Remember as little as 2 teaspoons added to a glass of water has been shown to greatly increase health!

Stay Focused and Happy Training Y’all!!!!!

References: 

“Apple Cider Vinegar.” www.webmd.com/diet/apple-cider-vinegar

“10 Benefits of Apple Cider Vinegar.”  www.healthdaries.com  2007.

“The Benefits of Apple Cider Vinegar” Dr. Edward Group, III DC. www.globalhealing.com  2008.

Looking to add some variety to your fitness routine? Consider Water Exercise

As a triathlete, over the years I had my share of joint and muscle related injuries.  Some of them to the point that it impacted my ability to train as I normally would through swimming, biking and running.  Not wanting to lose the fitness that I had worked to gain over the course of a training year, I began looking into some alternative forms of exercise that I could engage in that would not add to my injury, while allowing me to continue the recuperation process.  Water exercise is something that many of us swimmers have at least encountered others doing from time-to-time while we are the pool, but I bet that many of you have not given it a try.  I have to say before going any further, water exercise is not only for old folks, nor does it have to be used solely for rehabilitation.  Water exercise is an effective way to maintain cardio fitness, increase strength and keep you going in the event of an injury.  The buoyancy of the water supports the body weight, which translates into a very low-impact form of exercise. 

Water exercise is a great open for pregnant women, as it is a safe and more comfortable way to continue exercising while expecting.  People with joint issues such as arthritis, back pain, severely overweight people, or other conditions that make walking and running difficult have found water exercise to be a tolerable form of physical activity.  Most large fitness centers and gyms offer group water exercise classes that are lead by certified instructors.

Water exercise is also a great way for athletes to exercise similar muscle groups on back-to-back days.  The way this works is that an athlete can engage in a running workout on Monday, yet instead of running again on land on Tuesday which greatly increases risk of injury, the athlete can run in the pool which will have a much less impact on the joints, and allows the athlete to continue recovering from Monday’s run.  Water running is one of the most effective forms of water exercise, and utilizes the same sport-specific muscles that running on land does.  If water running is too difficult, especially for folks rehabbing, water marching is a good starting point. 

There are some water exercise tools that people can purchase to use to add variety to their water exercise programs.  Some of these include flotation belts (used for running in the deep end, which adds intensity and resistance to water running), kickboards (used to focus on building leg strength while swimming), water dumbbells (used to perform arm resistance exercises that are typical of land based dumbbell exercises such as shoulder raises and biceps curls), fins and water socks (also used for increasing leg strength by swimming or kicking type water exercises).  

Water adds as much as 12 times the resistance as doing the same type of exercise on land.  Vigorously treading water burns approximately 11 calories per minute, which is the same as running 6 miles per hour.  Water exercise is a great way to add variety and fun to your exercise programs and can allow you to continue exercising through certain injuries.  Given the benefits of water exercise, consider giving it a try, and remember water exercise isn’t just for your grandparents these days!!!!!

Stay Focused and Happy Training Y’all!!!!!

Time Savings Using Cycling Aero-Gear

If you’ve ever competed in a triathlon, even a Sprint distance event, chances are you’ve seen that guy or gal…. the one that has the aero-everything bike set up.  You know, the newest aero helmet, the aero hydration set-up, deep-dish aero wheel on the front and an aero disk style wheel on the back, aero bars, aero brake set-up and levers, and don’t forget the shaved legs (I gotta admit I shave mine too).  You might also realize that in order to have all of these aero upgrades, that person more-than-likely owns significant stock in Apple-Mac or took out a 2^nd mortgage on their home to buy these things, because aero ain’t cheap my friends. 

Back as a 14 year old aspiring NASCAR driver, I scraped together every penny I could through yard sales, recycling aluminum cans, car washing and grass cutting until I had enough money to buy my first race car (a 1975 Olds Cutlass, I’ve seen tanks smaller than this thing).  When I finally could afford the engine, which I found out the hard way that Oldsmobile parts were considerably more expensive than Chevy or Ford, I had a family friend help me get it up and going.  I’ll never forget what he told me in terms of going faster.  He said something along the lines of “speed takes money…. How fast you wanna go?”  Well, let’s just say my aspiring NASCAR career was short-lived and I didn’t have the money to go very fast in those days (some things never change).  Funny thing is, 20 years later, I still find those words to be true now as a triathlete.  Speed does take money when it comes to increasing speed and reducing the amount of power needed to maintain a higher speed in the cycling leg of a triathlon.  Despite Lance Armstrong’s assertion that it isn’t the bike, it’s the rider (we can all agree that fitness is the single greatest factor in bike speed), aero items can make a positive impact on overall cycling times.  In his book, “Triathlon Training,” Michael Finch compiles a list of aero items and their time savings over a 25 mile cycling Time Trial.  You might be surprised at some of the results:

-          Removing the water bottle and cage:                                     26 seconds time savings

-          Shaved Legs                                                                             7 seconds

-          Lycra Shoe Covers                                                                    13 seconds

-          Aero Helmet                                                                             47 seconds

-          Deep Dish aero wheel (Front)                                                  44 seconds

-          Disk Wheel (Back)                                                                    33 seconds

-          Clipless Pedals                                                                          9 seconds

-          Aero Brakes and Levers                                                            18 seconds

I researched and found that most sources agree that aero bars can offer time savings of anywhere from 60 to 120 seconds per 25 miles.  Using a true Time Trial or Triathlon geometry bike can save you even more time. 

All of these things added together could certainly have a positive impact on your bike split times, yet again cost is always a factor.  Simple and cost-effective upgrades include clip-on aero bars (as cheap as $50), an aero hydration set up (as cheap as $20), clipless pedals (as cheap as $40) and a bladed 24 spoke wheel-set (I got mine on eBay for a little over $100).  I pride myself on being a relatively fast, budget-minded triathlete and I can say with certainty that these cost-effective aero upgrades have made a noticeable impact on my bike times, with the most positive impact coming from my wheel set upgrade.  Consider trying them as a starting point if you’re looking for a little extra speed and don’t forget to shave those legs too.  Who knows, maybe you’ll see a nice little improvement in your bike splits this season or at the very least, look faster!

Stay Focused and Happy Training!