Give the Gift of Fitness

Tue, 8 Dec 2009 12:52:05 -0600

I heard a great comment the other day about how folks worry about how much they eat from Thanksgiving through New Years every year. What they should worry about is what they eat between New Years all the way to Thanksgiving!
This time of year always encourages folks to create goals to better themselves and their way of life. Some people look to improve their family relationships, financial situations, career goals, etc. And many of us also look to regain or improve our fitness. It seems we desire to feel fit and trim and want to get to that point as soon as possible. But when our start date arrives, we always find something that prevents us from starting – weather, work, time, etc. And if we start on time, we find something later that prevents us from being consistent and following through with our plan. So how can we prevent this?
I’ve found over the past five and one half years that one thing gets me out of bed early in the morning for a training session consistently more than anything else, and that’s a training partner. When I know there’s someone else waiting for me to show up and train, I’m more likely to go train.
So when you start thinking about creating fitness goals and training plans, why not include a friend to team up with? Together, you will push each other to stay the course and achieve your goals. Why not give the gift of fitness?

Finding Joy in Disappointment

Tue, 10 Nov 2009 18:21:44 -0600

Ha! I’m reading the title and imagining people thinking, “what the hell is he talking about?” Well, let me begin by bringing up Hawaii. I qualified for IM Hawaii for the first time this year at IM Louisville and couldn’t believe it. Six weeks later I was racing in the biggest race of my life. A race I had watched for decades on TV. It was an incredible experience.

Yet, I didn’t have my best performance. I swam the slowest time ever in an IM. I biked the 2nd slowest and ran the 3rd slowest. What happened? Was it a poor tapering plan? Did I not have a good training plan going in? Was the six weeks from IM Louisville too short? Did I not learn enough from others who have done the race? I went through every question I could create, and still don’t know the answer. I was a disappointed.

But as I analyzed my race over the next four weeks, I realized that I did quite well in many respects. I’ve never ran the race before and actually didn’t know a lot of the run or swim course. I lost my GPS during the swim and, thus, my only way to accurately determine pace and time both on the bike and run. I was beaten down by the heat and started the run mentally tired - knowing that I was behind my goals. By mile 10, all I wanted to do was walk...but I didn’t. And I finished.

When you watch Tiger Woods in an interview after a bad day, listen closely to what he says. Often he’ll talk as if he did just fine that day. He turns his negative performance into lessons and highlights the positives. He finds joy in disappointment.

Something to think about...

In The Moment

Tue, 13 Oct 2009 22:17:19 -0500

Wow. What can I say? I’m on the flight back from Kona, Hawaii, and am amazed at the experience I just had over the past week. Andi and I decided to stay right downtown in Kona to get the “full” experience for my first Ironman World Championship. It was the best choice we could have made!

While I knew that I had to get ready for the race (easy swimming, biking, running, eating right, etc) on the days leading up to the race, I really focused on being “in the moment”. I couldn’t see, smell and hear enough of everything going on around me: the energy of the athletes, the changing landscape as race-day grew closer and the sheer beauty of the ocean and the Big Island were magical. I took it all in. I never took for granted a minute. I was very appreciative of just being there.

On race-day, I made it a point to do the same thing. I know the power of focusing your mind. And I know during a long endurance event how hard it is to do that. And throughout the day, as often as it seemed Madame Pele was throwing me curve balls, I constantly worked on being “in the moment”. I was racing with the best Triathlon professionals and amateurs in the world on a course I watched on TV for 20 years. It was a dream - and I was living it. Even now, three full days after the race, I can remember every detail - the wind, the sun, the lava, the tattoo on the athlete I just passed. I remember it all.

The entire trip was such a rich experience! It made me feel completely alive. I lived it “in the moment”...

Reflection on Inspiration

Mon, 7 Sep 2009 19:09:28 -0500

I remember many years ago sitting down at my computer on a Sunday in the house and just surfing the internet when I came upon an Ironman website. After a few clicks on links, I stumbled upon a live video feed of a finish line of an Ironman race. I marveled at how “cool” it was that I was watching a race occurring at that same moment somewhere in the world. I thought about how great technology is and how much it’s changed in my lifetime already. This all seemed too amazing.

But then I started actually listening to this feed. I kept seeing these athletes struggling across this finish line. Many were so happy. Many were crying. Some were barely walking. All of them seemed to collapse once they passed beneath the “Finish” banner with the clock continually ticking. Some crossed with kids, wives, husbands, parents and friends. And for everyone that crossed, a man was announcing, “(insert name), YOU ARE AN IRONMAN!” I saw in each of them a joyous realization of an immense accomplishment. All their work leading up to the race, and all their effort during that day lead them to this moment.

I sat there, in my chair, mesmerized by it all. I can’t remember if I had started Triathlon yet or not. I certainly never even entertained thoughts of doing an Ironman. But on that day, I was so taken with these athletes, really, inspired by these athletes, that I got up, changed and went out and ran. I’ll never forget the power of seeing that. And it still moves me the same way today...

Another Gift...

Sat, 15 Aug 2009 13:18:36 -0500

I remember a question that Mark Allen asked in his book “Fit Soul, Fit Body”: “When’s the last time you saw a sunrise?” I read that and wondered when that was? I couldn’t remember. That was 3 months ago. Since then, I have rediscovered my joy for swimming.

I had wanted to start swimming in the Sound one week into our 95+ degree weeks back in late May. The outdoor pool I was training in was 92 degrees after my last swim, and I had finally decided to move out into the salt water. I asked around and got some suggestions on where to hold my practices. I quickly told everyone that I’d like to get a regular swim in every week at 6am on certain days. After a solo recon by my biking mentor, Don, a place was found.

I remember getting out there early, before the sun came up, and wondering if the sharks were still asleep. After taking off my lure (my silver surfboard neckless), I waded out into the dark waters alone and somewhat afraid. With a pass-out partier crashed out on the beach as my only witness, I hit “start” on the watch and sprang forward into blackness.

After the first 10 minutes of warming up and realizing that all those fish I was seeing were just in my mind, I got into a rhythm that I seldom got in a pool. After my second “lap” of 500 yards, I stopped and looked out over the water to the East...and there it was. First a sliver, then a giant orange circle rising over the horizon defined by water. It was a beautiful sight. No sounds around other than water lapping up against the shore and an occasional seagull calling. I smiled and took it in before starting another lap.

Since June, I have been OW (Open Water) swimming as much as possible. And every time I’ve gone, I’ve seen the Sun rise. Just another gift Triathlon has given me...

Welcome My Old Friend...

Sat, 1 Aug 2009 21:13:33 -0500

The process of getting into race condition is very intriguing to me. Partly, because it’s always a bit of a guessing game, and partly because I enjoy the change the body makes and how the mind reacts to that change.

For example, this year, I focused on running, and running only, for the first two months. Then I traveled quite a bit for both my civilian job and Navy Reserve job and was unable to bike as much as I would have liked to. So when I started putting some real training time into cycling, it hurt. I didn’t feel that good after 50 miles. But then, as I slowly progressed, I felt good after 50, then 70, then 100. It took time, but my body started to adjust.

Now my speed was slow and power was low at first, but then that started to change as well. What was interesting is how my mind started to change. The pain that I felt early on and which felt so foreign to me, now seemed less of a shock. My mind was getting used to it. I was able to process it better and train WITH it. Now I am at the point where it no longer shocks me, but rather lets me know that I am performing exactly how I should. I now don’t fight it anymore, but rather I embrace it. This is a sign that it’s almost “A” race time!

Welcome my old friend...

Mindful Of Technique

Mon, 20 Jul 2009 16:41:24 -0500

When we train for long hours, what do we think of? If it’s a long race, such as an Ironman, where does our mind go? I think it’s safe to say that the mind wonders through a million thoughts - no matter who you are. However, those athletes that practice mindful technique tend to be the ones who execute. And during a race, it’s all about EXECUTION.

I make a conscious effort to always try and think about form and technique during both training and racing. Of course, I can’t think about it 100% of the time, but I try to come back to it as often as possible. It’s when I begin to tire that I really start want and try to focus.

-When swimming a long continuous distance, I feel my arms getting tired, my body gets flat, my wrists collapse and my stroke shortens. So during training, I think about long reach, good catch, high elbow, finishing the stroke and turning my hips.
-When I bike, I start to get tired maybe on an incline or turning into a head wind, or just maybe after 5 hours of riding. I remind myself to really focus on high cadence, “pulling” on pedals with an “over the top of the barrel” image. I work really hard to get back to that wonderful rhythm that feels effortless.
-And when I’m running, it’s a constant struggle when I’m fatigued to keep proper form: stand tall, hips forward, quick turnover, don’t over stride and arms low.

By practicing this mindful technique during training sessions, I am more likely to think this way during a race. So whether you’re training for your first 5K or your 5th Ironman, always try and keep proper form and be mindful of technique!

Ready To Go

Sun, 14 Jun 2009 17:48:52 -0500

Well, I’m ready to start fitting customers. Through all the prep, practice and feedback, I’ve come to really enjoy working with people to help them achieve their optiamal fit on a triathlon specific bike.

I just raced yesterday up in Georgia in the West Point Triathlon. The Olympic (or “Intermediate”) distance race has a 40k or 24.8 mile bike segment. While I was racing on the course yesterday, I couldn’t help but notice (in between gasping breaths) all the athletes sitting up on their triathlon bikes. These weren’t beater bikes. These were $4,000+ bikes - many with $2,000+ race wheels attached to them. When you sit up, you’re loosing all your power, rhythm and most importantly your aerodynamic advantage. So why would people sit up? Most likely because they’re just not comfortable. Why are they not comfortable? Most likely because they were either set up incorrectly on their bike or they are on the wrong size bike. So all these people, many of whom spent thousands and thousands of dollars for a super light and aerodynamic bike aren’t even riding them correctly. That’s where a professional fit comes in.

Hopefully I can get the word out to all those athletes who have spent thousands, or are about to spend thousands, that a proper and professional triathlon bike fit that costs a fraction of the bike is more than worth it. It was for me, and now I’m seeing my fastest riding ever...

...Oh by the way, my bike frame is a size too big...if only I had a proper fit before I bought it!

On The Road...Again

Sun, 3 May 2009 09:34:49 -0500

Having a job that requires travel (of which I have two) can really put a road block in your training schedule. So how can you adapt and overcome when your hundreds or even thousands of miles away with only a couple hours of daily training time available to you? I’ve figured out a few things...

When I travel, I always bring running shoes, running gear, swim suit and, of course, my Triggerpoint Kit. If I’m traveling to a colder climate or in the winter, the amount of training clothes I pack will outnumber my civilian clothes. If it’s a new place, I get on the internet and find out what the hotel has for exercise equipment. Do they have a treadmill? How about a lap pool? Then I find out if there’s a YMCA nearby. Often, a “Y” has a lap pool, opens early and has free passes for local hotel patrons. Then I get on Google Gmap Pedometer and start figuring out my run route from the hotel.

So for running and swimming, I do the research myself and follow up with some questions to a local at the hotel. But what about cycling? Well, I finally figured that one out. Before leaving on my current trip, I emailed ahead to the fitness center and asked if they had Spinning classes. They did and told me I could bring my bike shoes since they had universal clips. So I brought a few bike shirts, a few shorts and my bike shoes. When I went to the class, I realized that my shoes did NOT fit the pedals, but they did work fine if I slid them in the toe box and cinched down the strap nice and tight. These were Greg Lemond RevMaster Spin bikes that had a fair amount of adjustability. I was able to get close to my tri position and had a good 55 min spin.

Although you may not be able to achieve those BT (breakthrough) training sessions on the road, you can continue to do some sessions. And some is a whole lot better than none. I firmly believe that consistency and frequency - especially for those of us over 35 - keeps our motor skills sharp and prevents a loss of fitness.

I think I have a couple weeks at home and then am on the road again...If only I could just train!

The Human Mind

Sun, 19 Apr 2009 20:42:40 -0500

Today I saw, yet again, another example of the power of the human mind. A friend of mine, Eamon, completed a 47 mile run today to raise money for Big Brothers, Big Sisters. It was not without physical and emotional obstacles.

As with most endurance events, the mind does its best to protect its host - the body. It will tell you “you have to stop”, “you hurt too much”, “there’s no way you can keep going” and “you can’t do it”. It does this as you push your body beyond its safe zone. You get closer to tearing muscles and stressing organs, tendons and ligaments. Now the mind does this early on. But for those that have taken that endurance journey, they know how to push through this. Because when you do, you round the corner and start feeling better and even great. And then the entire process starts all over. So with this understanding and experience, endurance athletes are able to “manage” this and do amazing things - things they never thought possible.

Today, Eamon was fine and moving at a steady pace with 44 miles down and 3 miles to go. With 1 mile to go, he had collapsed on the side of the road with dizziness, dehydration and massive cramps. He was shocked at his body’s sudden reaction to all that he had done that day and became, quite honestly, scared. He had ridden the highs and lows all day and had “managed” his mind’s defense mechanisms. And he had pushed himself beyond what was physically thought possible. His body failed due to it’s lack of fluids and electrolytes. And with quick application of these and a few minutes to get his heart rate down and breathing under control, this same mind got him up, and got him to his finish line.

He had done something amazing today. Although his mind continued to challenge him throughout the day, it was his mind - his will - that got him to the finish where a few dozen people cheered him in on. The amazing human mind...