Training vs. ...

There is a great difference between training and going for a run, ride or swim... At least, this is something I believe I found out for myself this weekend even though you may disagree with what I say below.

On Saturday, I awoke with a purpose; I was going to swim, bike and run the distances of my upcoming sprint triathlon. My goal was to complete all the challenges in the same morning with the least amount of time required between each (i.e. driving from the pool home to bike and run) while noting the things my body was requiring. This is training!

For Sunday, I planned on going for a ride with a friend. I originally took this as my training for the day, but as the plans quickly deteriorated I got ZERO training in and no exercise at all. This is unacceptable!

My point is that you must train regardless of what your plans for a beautiful sunny day may be. Taking a 12 mile leisure ride is not the same as training for a 12 mile sprint in a tri pack of bikers.

Everything I read and am learning on my own is real- you must plan your workouts. Have a purpose, reason and goal for the training session. For me:

My Purpose is The Flat as a Pancake and then whatever event(s) follow(s).

My Reasons for training a certain way are set before each workout. For example, I will complete 3 strength circuits with a run or ride for as long as I can go at 70% at least 3x this week. I am doing this specifically to gain strength. I feel very comfortable with the endurance portion of the race and am comfortable completing all the required distances. Therefore, I will ride and run, but not at the expense of strength training.

My Goal for training this week is to scare off my last 7 pounds and get stronger, leaner, bigger muscles. If I get stronger my performance will benefit and this is what I want to happen.

Great workout...

Had a great workout Tuesday night after work. There was no pressure to be anywhere and I was driving so there was no boat schedule to contend with either. Got out of work around 6 p.m. and went straight to the gym. I used on of the new Star Trac spinning trainers with the digital display. It was a great bike workout. The seat adjusts both vertically and horizontally and the handlebars just vertically so you can get down into the aero position and really simulate a ride. I got through 12 miles in about 28 minutes (not bad)... I then moved directly to a treadmill and started at a slow jog with the pace set to about 3.5 mph. My legs were a little stiff so I used the slow pace to loosen them up I then increaded to about 6.0 mph and realized my legs were hurting and I was out of breath. My heart rate was spiked at 90% - way to high, so I slowed to 4.5 - 5.0 for the rest of the run and was able to keep my heart rated steady at about 81%. The total run took about 38 minutes. I am happy with this as well.

From this week on, I am focused on splitting my workouts during the week between bricks on Tuesday and Thursday and strength on 2 of the remaining weekdays. On the weekend I will hit the pool hard and do full body workouts including riding and running outside.

The weather is getting nicer and I was up at 4:30 a.m. today... It was perfect outside for a run although I need to be at the office so I had to pass. The temperature was about 51 degrees and the sun was starting to break. I hope to start morning training soon.

It's Done!

I enterered the Patanella's Flat As a Pancake today... This will be my first USAT sanctioned event. With 67 days to go will there be time to get ready?

A long update...

I have been spending a lot of time at the gym and running outside. I am little worried about running after the bike though. Reason being, I caught a cramp in my right calf earlier this week while training. This is what happened...

I did not have much time, so I was doing a 15 minute sprint on a spinning bike, then I stretched a bit followed by moving directly to a treadmill for 15 minutes at 6.6 mph. About a minute into the treadmill I had to jump off to stretch again thanks to a shooting pain in my calf. I worked out the cramp and there remained a dull pain, but I was able to run through it and finish my 15 minutes.

Lesson Learned: Sometimes, when pressed for time, something is better than nothing- but not at the expense of hurting yourself.

I have also gone back to weights, but focusing on machines vs. free weights. While I prefer the free weights, it feels like I get a better more rounded workout using the Express Line at the gym which provides a nice full-body circuit workout... I enjoy doing my strength training as a circuit workout as it keeps my heart rate up and seems to enhance endurance vs. straight strength training with the typical reps/sets.

This week at home I focused on doing more core exercises and pushups than usual. Regardless of whether or not I exercised earlier in the day I did my situps and pushups before going to bed. I didn't even bother counting - I just went until I started feeling a little tired and then stopped so as to not get the heart going to much before bed.

Monica and I have been getting outside running together. This week we got outdoors twice and she is now runing a mile non-stop. At this rate I will have he doing triathlons with me next season.

Diet was offf this week with a few days of cheating, but I have been able to beat back the pounds and cravings again. I am at currently at 178 lbs. and would like to get to a steady 170 by May 1. Some things to note gentlemen, losing 30lbs. will cost you about 4 pants sizes. I have gone from a 40 inch waist to a 34, but I am sure that if I hit 170 I will be buying new jeans again. Not to mention shirts, t-shirts, shorts and bathing suits... Essentially, I am in the process of replacing my entire wardrobe because everything I own is way too large.

As always, I have updated my Trimble Trip info in side bar to the right... You really should check out their site and see if your phone will work with the application. If not - GO BUY A NEW PHONE! I really like getting outside and using my phone to track my speed, elevation changes, time etc. Quite simply, it works and it's easy...

Well, the counter says the race is 60 or so days away. I am sure I can finish, but I want to get stronger. I am focused on endurance: longer, steadier runs, more biking and lots more swimming. I am managing my pace by watching my heart rate and it really makes a difference. Seems like my optimal pace falls with my heartrate at about 60-70%. In this range I can just keep going... If I need to sprint and my heartrate hits 85-95% it is ok as I am able to get back down pretty easily through controlled breathing and slowing my pace. My posture running is totally relaxed and I have shortened my stride which makes running much easier. Today I hope to bike and swim, but not too sure as I have not been feeling well this weeked... We'll see what happens...

Random thoughts...

I need to get to the pool. I haven't been in the water in over 2 weeks... The race is only 70 days away now.

I have also been looking at the costs for becoming a triathlete as well as continuing on with the sport long term. Bikes are expensive. They can run from a few bucks at a garage sale to thousands if you go all out. If you intend on swimming, a wetsuit can easily run $200 plus and running shoes can also go for a cool $100 plus. So don't be surprised... If you want to do this long haul, take your time accumulating your gear. My plan is to wait and buy as I can afford some better quality entry level stuff instead of just grabbing at anything I find that "may" fit the bill. I have been looking at the bikes on bikesdirect.com and they seem to have some great prices... I always suggest research, research, research... Also, with this type of gear I am big on "try before you buy" as comfort will make or break you.

Training, A Reace in Brooklyn and Some Helpful Tips...

So here it is. I have been away from writing for a bit, but I have been working out. Mostly running and cardio as well as really focusing on my calories and fat consumption. Seems like my body fat is going up while my weight is staying pretty level along with muscle. Not sure what this means, but I am sure I can find an answer on the web somewhere... Also, I am loving my Trimble Outdoors AllSport application on my Blackberry... I use it everytime I run or walk... If I am exercising outdoors I am using it! I really recommend you check them out at trimbleoutdoors.com. If you need help or have questions just drop me a comment here... The folks at Trimble have been great to work with...

Anyway, on April 5 I volunteered at a biathlon in Brooklyn at Prospect Park. The event was sponsored by NYTRI.org. It was a great experience. I really got a great understanding of how an event works and what transition areas look like. I was fortunate to be working security at the entrance and exit to the transition area so I saw all the gear folks had. There are tons of cool triathlon accessories out there like hydration packs and aero bars and the bikes! Wow! It was fantastic to see the multitude of brands from Specialized, Cannondale, Kestrel, Blue, Aegis, Cervelo, Litespeed and more... And they weren't all triathlon bikes either; folks were riding road bikes and mountain bikes or anything with peddles... There were even 2 blind folks being led by guides on tandem bikes- these are the people I admired the most... nothing stopping them... At the end of the event a team from West Point (the US Military Academy) really dominated. The race was finished in about 46 minutes by one of their cadets (2.1 mile run-12 mile bike-2.1 mile run)...

I finally broke down and bought some new running shoes also. I went with the Asics. I had been running with New Balance which I love, but was told that the major difference is that ND is using air vs Asics using gel for cushioning. I think the comfort level is all a matter of personal preference and where you are running, because some days I prefer the Asics and others the NB... I suggest trying on a lot of running shoes and only buying the ones that feel right otherwise pass until you find what you want.