6 Week Update....

Just thought I'd write a quick note to let those of you following know how things were going.  Its been kinda busy since I last wrote, and I still plan on writing a "newbie" post to help guide along some of my friends who I know are new to triathlons.   I'll try and do that one next.

In the meantime, it has been 6 weeks since I began "structured" training again.  Things are going well, and I am feeling better, knowing that my fitness is progressing.  The first few weeks of any kind of training can be so hard, because you feel like your just being reminded of how out of shape you are and how far you have to go!  But if you stay consistent and positive, its amazing how it slowly starts to turn around (note - your rate of progression will be affected by past behaviors  - if you have not trained at all, then it will take longer to see adaptation, but stick with it - it will come!).  Thankfully, I have several years of training to draw from, so my body is remembering fairly well how to adapt.

I have been focusing on really improving my bike fitness, so that has seen me riding 4-5 times a week.  I am enjoying a mix of longer rides (started out around an hour and have built up to 2 hrs) and intensity workouts, which I love, but have me pretty wiped after I'm done.  Having a indoor trainer for your bike is one is the best pieces of equipment you can buy.  It makes it so convenient to train, and ensures that you stay riding through the winter.  It is also more efficient - no stop lights, traffic, or coasting! 

My running is also coming along.  I have not been running frequently, only 2-3 times a week, but the duration has been building.  This past Monday I went out for an 1:35 minute easy run (easy meaning the effort/heart rate zones were at the bottom of my personal limits).  It felt pretty smooth and the pace was much better than 6 weeks ago, when at the same heart rate zone, I was running 15-20secs/km slower.  I still have a long way to go in this area, but I'm heading in the right direction.

Anyways, I'm happy to report that I have had no injuries to deal with so far and I seem to be adjusting well.  I really do love the training for this sport. Having the variety of 3 sports is nice, but I really enjoy the "groove" or  rhythm you can get into as you do each one.  I'm definitely feeling the groove now, and look forward to building more in the weeks to come.

Happy Training, 

Jon        

Working The Weak Link

Its a common quote that is heard often - "You are only as strong as your weakest link." 

Usually you hear this in a team dynamic, but in the sport of Triathlon it also applies.  Working on your weakness is not something that comes naturally.  People like doing what they are good at.  If you are a great swimmer, then it is far more fun and enjoyable to go to the pool than it is to go for a 10km run.  However, you can get sucked into the trap of doing too much of what you're good at, and in the end it will cost you.  

Triathlon requires you to be a balanced athlete.  If you are a great swimmer but can't bike, you will have no fun getting passed by all those people you were ahead of in the water.  The off season (winter) is a great time of year to work on your weakness.  First, have an honest look at your race results (if you've got them) and see where you are ranking the lowest.  If you haven't raced yet, you likely know what it is you don't like or are weak at.  Before I ever raced a triathlon I started doing running events, because I knew it was my weakness.  While it is not necessary to do running events first, that was just the way I went.  The important thing though was that I spent time doing what was the hardest for me, so that I could improve on what was a weakness.

Next comes the hard part.  Spend more time doing what you stink at! :-)  For the strong swimmer, instead of doing 3-5 swims a week, do 1 a week or even more, take 2-3 months and do no swimming!  Take those extra  sessions and spend them on your weakness.  This method of training is referred to as 'periodization' -taking a block of time and working on an aspect of your fitness or skill set.  I would suggest that 3 months is a minimal period needed to see real improvement on your weakness.  Some athletes have been known to spend a whole year working on the weak link, in hopes of getting to the next level.   

Balancing it all out, can be a tricky thing at times, but it comes with practice and experience.  Don't be afraid to try this out.  For a while, your strength may loose some "top end", but the final result will mean that you are a more balanced athlete and will be better prepared for the sport.   As an example, this is what the "strong swimmer"  who wants to improve biking may do to adapt this.

Before their week may have been - 4 swims, 2 runs, 1-2 bikes

Now - 4-5 bikes, 2 runs, 1-2 swims.

If you are new to the sport, or thinking about doing your first race next year, I will add a few more things for you to consider in my next post, that will help you determine how to spend your time training.

Swim, Bike, Run, Race, Recover, Repeat. 

Jon  

 

Officially Signed Up For IMFL - 363 Days To Go

Well, its now official, today I was able to secure a spot on-line to race at Ironman Florida next year on Nov 6, 2010!  Its a pretty exciting moment, because I wasn't sure spots would even become available, as in previous years all the spots have been taken "on site" by people who are physically in Florida to sign up.  Last year, it went on-line and the extra spots were sold out in 15 minutes!  Knowing this, I was at the computer, ready to jump when/if  it opened up.  At 1pm, the link to register became active and I pressed the button to start the registration.  Jodie was by my side as I filled out the form - it was great to see she that she was so excited for me as well! 

I am not alone in preparing for IM Florida next year.  As I received my confirmation for registration, at around 1:05 p.m. my phone rang - it was my uncle.  Both he and another friend had also secured spots to race as well!  We were pretty excited, so we all went out tonight with our families to celebrate the moment.  They are both racing for their own reasons and goals.  For my uncle, Florida will be his 5th Ironman.  He has a big year planned next year, as he is also doing his 4th Ironman in Lake Placid in July.  Why 2 in 1 year?  Because he can, and because it will "catch him up" with me to give him 5 Ironman races completed as well.  My friend Kathy will be doing her 2nd Ironman.  She is hoping to improve on her performance from her first one 2 years ago. It is always nice have friends who are racing.  Its great to be able to check in on each other during the long journey of preparing for an Ironman race.   

Well, my journey is well under way and now the destination is clear.  The goal now is to stay healthy and train consistent, hard, and smart.  I will have to push myself to the limits and build each month on the previous one to get to the level I hope for.  Actually, right now my attitude is that "Anything is Possible".  I followed the race yesterday (on-line) and the athletes were really fast.  When I looked at the results, I was met with some doubt and discouragement wondering if I too could really get to that level.  Honestly I don't know, but I can't worry about how fast other guys are, all I can do is control my own efforts and training.  So today I woke up and thought maybe I can or maybe I can't, but one thing is for sure - this year I will give it my all and I will see where that gets me.  

Anything is Possible, 

Jon