Endurance

Stay inside for quality workouts

With the warm months ahead of us, we are all tempted to do all of our work outs in the great outdoors.  Believe me, I'm the first one to want to be outside, but you can create a good argument that quality training sessions still should be conducted in doors, free of the elements and with the use the technology available to us.  For example, this season I'm going to continue to do my speed work on the treadmill.  I can easily control my 8x1 min sprints at lactic acid threshold, without having to worry about stop lights, or running over the walking couple while trying to stare at my heart rate monitor.  Likewise on the bike, Coach Troy's Dropping the Hammer is a great indoor workout where you can control heart rate, cadence and power without getting hit by a truck. 

So stay inside to get your quality training sessions in.  If you have to be outside, then swim outside on days where you do your speed work indoors.

Getting a PowerTap, easier said than done

Power training is touted by all the experts as the best thing since the heart rate monitor.  Now that powermeters are widely available, athletes can now monitor the true output of performance, which is watts.  The greater the watts, the more power you are generating.  It is true in all conditions, rain, wind, etc.  Everyone I know that uses a powermeter swears it is their most important tool.

Ok, I was sold and decided this was the year I was going to introduce power into my training.  So, after research I concluded the Saris PowerTap was the powermeter for me.  If you think you could just go buy one and get it installed, think twice.  PowerTaps only work with certain wheel sets.  Certain wheels have different number of spokes and not every bicycle shop installs them.  Plus there are many different models to choose from.  So, I got lucky in that my 24 spoke American Classic 420s were compatable with the Powertap.  Here is what I suggest you do if you decide to try and retrofit your old wheel with a PowerTap (the easiest is to just buy a new wheel, if it is time, with one already installed).

1.  Figure out if your wheel is compatable.  Call your wheel provider to make sure.
2.  Count the number of rear spokes you have so you know what PowerTap to buy.   I think 24 is a common number
3.  Figure out what kind you want.  If you have multiple bikes, wireless is a must.  The Elite model does not have heart rate monitoring, the Pro+ does.  The SL has fancier featurs like a 14mm hub which is stronger and SL+ has ceramic bearings.  I went with the Pro.  Also important to know is that the 2009 models are ANT compatible.  ANT is an emerging communication standard.  This is important because if you decide you want an ANT compatible device in the future, like a Garmin 705m your hub will work.
4.  Search the web for a deal.  MSRP is the same everywhere, but many shops offer dicsounts.  I believe buying one on eBay nullifys the warrenty, but double check.
5.  Check with your local store to see if they will match the price.  If they won't, see if they do installations.  Some won't touch them.

Like True Posers

By Benoit Collard

A first hand account of our ride this morning.  This is the actual email sent out to our triathlon group called the CU-Posers.

Only Dave, Rob and I were at the bank today (5:30 am).
 
Too bad, you guys missed a true poser ride.
As we were on the way back from the Saudorus loop, there was some flooding on the middle of the road.
Then Dave warned us: Be careful guys, slow down it is muddy and slippery…
 
What the heck… We are posers and we can go fast on the flooded roads
 
Rob felt on the side resulting in bad road rash, some bruises, and a need for new gloves, leggings, and new tape on his handle bars.

And of course I was following Rob (way to close by the way…) and I found myself having 2 choices:
1) Bike over Rob and his Bike (bad solution)
2) Try to Brake rapidly on the slippery road (bad solution as well, but better than option 1)

So by breaking that fast; my front brakes won vs. my back brakes and I was on my way for a 360 degrees attempt with my bike. But was successful for a 180 degrees only, ending up on the road, face and shoulder first…

I would say that my face will be all bruised by tomorrow (It started already). I will end up with few scars, but as good as an IM tattoo. I have some neck and collar bone pain as well but manageable…
Oh forgot to tell you: my (expensive) poser bike is OK. That was the most important :)

And of course I will be ready to bike this week end again.
 
Thanks Rob and Dave. Glad we are all OK. Bruised but OK It was a great ride with good friends.
 
Picture courtesy of Dave McGuire:

Changing a Flat

Great Solution for Heal Pain

Inspirational Poem from an Unknown Author

Image via Wikipedia

Best of luck to all of those heading to Ironman Florida this weekend.  This is my favorite triathlon poem for inspiration.  I don’t know where it comes from, but it will fire you up!

 

In my world,

The water is cold,

The wind is hard,

And the road never ends.

 

In my world,

There are no losers.

Only competitors still on their way,

And spectators waiting to be inspired.

 

In my world,

Victory is not weighed in gold,

But in determination and courage.

 

In my world,

There are no boundaries,

No limits,

There is no end.

Every day is the last day of my life,

And the first.

 

In my world,

The word “can't” does not exist,

And nothing is impossible.

Louisville Ironman Race Report

Overall Time:  12:59:13

Swim:  1:28:03
Bike:  5:58:35
Run:  5:16:40

Summary

Louisville 2008 was my 3rd Ironman event.  Although I felt better prepared than my first two, I realize that race day elements can throw a wrench into steller preparation and best laid plans.  We were all prepared that late August in Louisville had the potential to be hot, but no one anticipated a mid-90s day with the heat index above 100.  Battling the temperature was seemingly more challenging than the 140.6 miles of the race.  I have been asked what I would have done differently to prepare for the race.  During the long training period I put int he miles and did the appropriate mix of speed and distance work.  I even practice my nutrition, having my plan down the the number of endurolytes per hour I would take.  I did not, however, prepare well enough for the heat.  During my training, I tended to go out early in the morning to avoid the heat, instead I should have relished in it wearing sweatshirts, long pants, etc to simulate how hot it could have been. 

I wore my Illini Tri club jersey which was a great call.  I couldn't believe how many Illini fans were out there and the I-L-L chants kept me going!

Swim:

The Louisville swim takes place in the Ohio river.  The race begins against the current around a small island and then the majority of the swim is with the with the current throught the heart of the river. Overall, I was disappointed with my swim time.  The biggest mistake I made is that I way "over swam" the race.  I turned a 2.4 mile swim into a 3.0 mile swim by venturing out into the middle of the river only having to back track to the shore at the end.  All the published advice said get to the middle of the river where the current is the strongest.  True, but hugging the shore is the shortest route.  Next time I would hug the shore around the island and stay as close to the shore the entire way as much as possible.  Use the bridge pillars as markers.

Bike:

Overall I was very pleased with my bike time.  It was my first Ironman on my Orbea which felt like a rocket through the entire 112 miles.  The course was hill-ier than I anticipated.  People I talked to characterized the hills as rolling.  There are more real climbs than I anticipated.  The steepest being on the out and back component of the course.  It was on this componeent that I witness a narley accident when a female biker went off the road at 30-40 miles per hour.  To this day I don't know how she is, but my prayers have been with her.  The last 20-30 miles of the race back into town are great.  The wind was at my back and the course is roughly downhill.  My advice would be to use this time to get your legs back in preparation for the run.  Don't try and make up time.

Run:

Nothing to say but brutal.  The course was not exciting, just a long out and back.  Even at marathon time temperatures were still in the nineties and I was having trouble staying hydrated.  I ran out of endurolytes after eatly like a hundred.  My stomach bloated and I felt like I was 6 months pregnant.  The best entertainment was the few miles through the bar district.  Louisville was playing Kentucky in football and there were plenty of drunks on the street.  That said, everyone out there was in the same boat.  We all struggled.  I met some great people along the way including Michael Hall from Sadorus Illinois in the last 5 miles.  Michael saw my Illini jersey and asked me if I was from Champaign.  As I turned to talk to him I noticed that his face was torn up like Arnold Schwartzeneggers in the Terminator.  He told me that a fan grabbed his hand at mile 90 on the bike thinking that he was going to slap the fan a high-five.  Instead he was tossed off his bike and was torn to shreds.  In true Ironman spirit,  Michael kept going and we ran the last 5 miles together.  Just as I was feeling bad, I looked over at Mike and then didn't feel so bad.  He was an inspiration and epitomised the spirit of the Ironman.  The medics took him immediately after we crossed the line. 

Grandma's Marathon

Grandama's was a great race.  The course was fast, weather was great and the fans were out in force.  A great race to do with a buddy's that are interested in a good party afterwards!  I was on Boston qualifying pace through roughly the 20 mile mark, but didn't quite make it.  Maybe chicago!

Jun 21st, 2008 - Duluth , MN

Summary number of finishers: 6874 number of females: 2532 number of males: 4342 average time: 04:34:01

Rob Schultz

bib number:	3317
age:	41
gender:	M
location:	Champaign , IL
overall place:	619 out of 6875
division place:	101 out of 605
gender place:	549 out of 4342
time:	3:31:22
pace:	8:04
10k:	47:20
13.1:	1:39:14
20 mile:	2:36:05
25 mile:	3:19:51
last 10k:	54:41
chip time :	3:30:46

Ideal Biking Shorts

This is one of the funniest, yet truthful advertisements I've seen in a long time.  If you've ever experienced microtraumitazation of your pudendal artery, you'll understand what they are talking about.  Makes me want to go out and buy Descente (click on the link or image below to read the ad).

Dr. Frank Speak  

Bike to Run Transition Lessons

Here is a nice compilation of Bike to Run transitions - how to do it and how not to do it.  My favorite is the shaky leg transition which reminds me of myself at Lake Placid Ironman.