I've found a great new way to update the MOTD (masochism of the day, aka, my training log) without having to overload the blog itself with those details for those who may not care about my day to day workouts. I have been logging and posting my daily workouts on mapmyride.com have a public profile which you can view.
It works pretty well for me and this way I can keep the actual blog to more general and philosophical type discussion. You may even want to give it a spin for yourself...
I have also started a twitter account under milehightriguy which I will use to post things not quite blog-worthy. Follow me and my journey tweet by tweet...
A few random links for the day:
-Matt Fitzgerald of Triathlete mag on climbing in the saddle vs. out and the relative efficiency of each citing several related academic studies. Spoiler alert: there about equal and you should just trust your body...
- camping in Arizona bad ass land and sweet tri action in one place...hmmmm......
- amazing time at the Derek Trucks Band show last week. If you aren't already in the know on this guy consider yourself brought out of the darkness and into the light!
'Til next time...
B
4.21.2009
BlasterBlast recap
First race of the season is in the books. Overall a pretty good experience. It snowed/rained/puked mashed potatoes from the sky for 3 straight days before the race, so I had it in my head that there was no way we would be riding bikes. I was happy to be proven wrong and the race went ahead full blast (pun intended).
It was barely above freezing, very wet and icy all throughout the bike and run courses, and featured a bike course layout that made you want to crawl back into bed. The bike was straight down a 40mph hill for one half and then back up a serious half mile climb on the other side. Serious ass kicker and not especially fun seeing as I have done absolutely no climbing yet this year. But considering all of that was out of my control, I feel like the parts that were in my control went quite well. Transitions were smooth and fast and everything paced about where I feel it should for this time of year. The whole point was to gain race experience, something I am severely lacking, and on that count it was "mission accomplished" (and not like GW Bush on an aircraft "mission accomplished" either)...
Highlights of the Day (props to the ace camera work by wifey):
Possibly the best part about training in the quantities I do is being able to eat lots of food. I like food and I like to eat and I am lucky enough to have a gourmet chef for a life partner. Here was her offering for my post-race "recovery" meal - spicy indian cabbage with roasted potatoes and cauliflower...delicious!
'Til Next time...
B
It was barely above freezing, very wet and icy all throughout the bike and run courses, and featured a bike course layout that made you want to crawl back into bed. The bike was straight down a 40mph hill for one half and then back up a serious half mile climb on the other side. Serious ass kicker and not especially fun seeing as I have done absolutely no climbing yet this year. But considering all of that was out of my control, I feel like the parts that were in my control went quite well. Transitions were smooth and fast and everything paced about where I feel it should for this time of year. The whole point was to gain race experience, something I am severely lacking, and on that count it was "mission accomplished" (and not like GW Bush on an aircraft "mission accomplished" either)...
Highlights of the Day (props to the ace camera work by wifey):
Possibly the best part about training in the quantities I do is being able to eat lots of food. I like food and I like to eat and I am lucky enough to have a gourmet chef for a life partner. Here was her offering for my post-race "recovery" meal - spicy indian cabbage with roasted potatoes and cauliflower...delicious!
'Til Next time...
B
4.14.2009
First Tri on the Books! and other masochist minutae
So it's official...the first event is on the books (or on the credit card to put it more precisely). Super short sprint triathlon. Benefits the Colorado School of Mines swim team, so you know I'm down with that...
Last year I trained and trained, and never really got around to signing up for an event until the very end of the year at which point it was more like an afterthought. I suppose this was mostly due to finances (them things are expensive!) but regardless, I never got the full experience of training, so this year, I'm making the effort to get a full season in (goal is 2 sprints, 1 oly, and a half ironman at season's end - more details on that next week).
The best way metaphor I can think of for the training vs. competition debate is with my private music students. They come in, learn proper techniques and drills, practice (hopefully), get good enough to graduate to better gear, and start learning more advanced songs. This, to me, is only half of the experience of learning an instrument however. To really know what it means to play instrument, you have to prepare for and follow through with public performance. This could be a simple at home concert for family (doing all 3 events in a row while your boyfriend watches or 5k charity run), a recital with your peers (local sprint tri or marathon relay), or a concert you book in advance and promote to make into a real event (season ending half ironman).
Naturally your level of preparedness determines what type of performance you will be attempting, much as our level of fitness determines which events and distances we choose. This will change thoughout the year and from season to season. The real trick is being able to push yourself out of your comfort zone and strive for something bigger, but that is how you truly improve and get the full experience out of the practice/training experience. Finally, I always tell my students that they need to practice to be 10% better than they really need to be in performance, because you always have to factor in the effect of nerves and other unforeseen factors, probably not altogether a bad idea for triathlon either. I call this having "chops to burn" or maybe we could change that to having "lungs to burn."
Here's hoping our performances help push us all to the next level - see you in transition...
Couple Links:
-A somewhat humorous breakdown of defensive cycling:
"In a 2006 survey of 18- to 24-year old Americans, barely a third could find Iraq on a map; just over 1 in 10 could find Afghanistan; fewer than half could locate Ohio or New York. While you're on your training ride these very people are driving directly at you, cell phone in one hand, iPod in the other, steering with their knees. "
-Nutrition is especially important in early season workouts; post-workout specifically
-Gonna start trying out some home recipes of energy gel to get both my fix of being cheap (you wouldn't think something called "goo" would cost so much) and experimentation...I'll get my wife the gourmet into the test kitchen and check back in with a post in a couple weeks
'Til next time...
B
Last year I trained and trained, and never really got around to signing up for an event until the very end of the year at which point it was more like an afterthought. I suppose this was mostly due to finances (them things are expensive!) but regardless, I never got the full experience of training, so this year, I'm making the effort to get a full season in (goal is 2 sprints, 1 oly, and a half ironman at season's end - more details on that next week).
The best way metaphor I can think of for the training vs. competition debate is with my private music students. They come in, learn proper techniques and drills, practice (hopefully), get good enough to graduate to better gear, and start learning more advanced songs. This, to me, is only half of the experience of learning an instrument however. To really know what it means to play instrument, you have to prepare for and follow through with public performance. This could be a simple at home concert for family (doing all 3 events in a row while your boyfriend watches or 5k charity run), a recital with your peers (local sprint tri or marathon relay), or a concert you book in advance and promote to make into a real event (season ending half ironman).
Naturally your level of preparedness determines what type of performance you will be attempting, much as our level of fitness determines which events and distances we choose. This will change thoughout the year and from season to season. The real trick is being able to push yourself out of your comfort zone and strive for something bigger, but that is how you truly improve and get the full experience out of the practice/training experience. Finally, I always tell my students that they need to practice to be 10% better than they really need to be in performance, because you always have to factor in the effect of nerves and other unforeseen factors, probably not altogether a bad idea for triathlon either. I call this having "chops to burn" or maybe we could change that to having "lungs to burn."
Here's hoping our performances help push us all to the next level - see you in transition...
Couple Links:
-A somewhat humorous breakdown of defensive cycling:
"In a 2006 survey of 18- to 24-year old Americans, barely a third could find Iraq on a map; just over 1 in 10 could find Afghanistan; fewer than half could locate Ohio or New York. While you're on your training ride these very people are driving directly at you, cell phone in one hand, iPod in the other, steering with their knees. "
-Nutrition is especially important in early season workouts; post-workout specifically
-Gonna start trying out some home recipes of energy gel to get both my fix of being cheap (you wouldn't think something called "goo" would cost so much) and experimentation...I'll get my wife the gourmet into the test kitchen and check back in with a post in a couple weeks
'Til next time...
B
4.13.2009
Back in the Saddle
Yesterday was the first semi-big day back in the saddle on the open road and things felt pretty good. At the moment, I'm still teaching my back, neck, ass, and legs to remember the pain and sensation of being on the bike for longer periods of time and to get back in that flow...always a good time. As much fun as I've had on the stationary bike this spring, it's certainly about time to get back to the real thing...
I'm making a more concerted effort to educate myself about proper training and nutrition this year, and will attempt to pass along any insightful information when I come across it. As anything in my life, I always try to remember that there are people out there who know a hell of a lot more about things than I do, and make it my job to learn from as many sources as I can and decide for myself where the truth lies. I had a college professor that liked to say that he always looked so good because he was smart enough to surround himself with highly intelligent people and then put them to work...
A few great links for the week:
-Some very enlightening running philosophy from Danny at Chi training. Using a metronome to pace your run cadence just like most of us try to do with cycling. This fits well with my musical background and I've used it of late and am still adjusting, but I think it will prove to be very beneficial. I've found that two Allman Brothers songs, "Stormy Monday" and "Get on With Your Life" fit the prescribed cadence very well.
Believe it or not, you usually remember a familiar song at the same tempo every time, so if you can find a song that fits your desired cadence, you can sing it in your head and help to keep proper technique. That certainly beats running with the "BEEP BEEP BEEP" of the metronome in your ear or listening to endless repetitions of the same ipod song. I find that I had to stop listening to music while running because I would invariably slip back into my marching band ways and fall into step, changing my cadence and pace...
-A couple nice early season tips from Active.com: something we can all probably take to heart...ways to optimize recovery. Naturally, nutrition and sleep are foremost, but something I've started really paying attention to is post-workout nutrition, so this especially is interesting,
"Refueling within 30 minutes of the end of an exercise bout enables you to take advantage of the Glut-4s while they are still ramped-up. This will quickly replenish your muscle glycogen. If you miss this window it can take up to 48 hours to fully replenish your muscle glycogen fuel stores. Also, immediately consuming protein may reduce post-exercise muscle breakdown."
-Finally, a really excellent breakdown of the various exercise zones. It points backs to something else I have been trying to work into my bike workouts specifically, which is to spend more time at lower intensities (ie, gears) and let your body take care of itself.
I often think about this when I see people on the trail, road, at the gym, etc. who are obviously working to get back into shape or take up a new lifestyle and are absolutely KILLING THEMSELVES. I guess we need to realize that there is a time and place for that, but the vast majority of cardio/aerobic work can actually be accomplished at much lower effort levels which also allows for longer workouts.
I'm gonna come back with another post later this week and revamp the way I'll be sharing with you my MOTD (masochism of the day), or my training regimen. I have recently been logging all of my training with mapmyride.com (username milehightriguy) and I am working to find the most efficient way to share that on the blog. This way you can follow along with more detail if you so choose and without me having to waste time on the actual blog talking about my training details...
'Til next time,
BJ
I'm making a more concerted effort to educate myself about proper training and nutrition this year, and will attempt to pass along any insightful information when I come across it. As anything in my life, I always try to remember that there are people out there who know a hell of a lot more about things than I do, and make it my job to learn from as many sources as I can and decide for myself where the truth lies. I had a college professor that liked to say that he always looked so good because he was smart enough to surround himself with highly intelligent people and then put them to work...
A few great links for the week:
-Some very enlightening running philosophy from Danny at Chi training. Using a metronome to pace your run cadence just like most of us try to do with cycling. This fits well with my musical background and I've used it of late and am still adjusting, but I think it will prove to be very beneficial. I've found that two Allman Brothers songs, "Stormy Monday" and "Get on With Your Life" fit the prescribed cadence very well.
Believe it or not, you usually remember a familiar song at the same tempo every time, so if you can find a song that fits your desired cadence, you can sing it in your head and help to keep proper technique. That certainly beats running with the "BEEP BEEP BEEP" of the metronome in your ear or listening to endless repetitions of the same ipod song. I find that I had to stop listening to music while running because I would invariably slip back into my marching band ways and fall into step, changing my cadence and pace...
-A couple nice early season tips from Active.com: something we can all probably take to heart...ways to optimize recovery. Naturally, nutrition and sleep are foremost, but something I've started really paying attention to is post-workout nutrition, so this especially is interesting,
"Refueling within 30 minutes of the end of an exercise bout enables you to take advantage of the Glut-4s while they are still ramped-up. This will quickly replenish your muscle glycogen. If you miss this window it can take up to 48 hours to fully replenish your muscle glycogen fuel stores. Also, immediately consuming protein may reduce post-exercise muscle breakdown."
-Finally, a really excellent breakdown of the various exercise zones. It points backs to something else I have been trying to work into my bike workouts specifically, which is to spend more time at lower intensities (ie, gears) and let your body take care of itself.
I often think about this when I see people on the trail, road, at the gym, etc. who are obviously working to get back into shape or take up a new lifestyle and are absolutely KILLING THEMSELVES. I guess we need to realize that there is a time and place for that, but the vast majority of cardio/aerobic work can actually be accomplished at much lower effort levels which also allows for longer workouts.
I'm gonna come back with another post later this week and revamp the way I'll be sharing with you my MOTD (masochism of the day), or my training regimen. I have recently been logging all of my training with mapmyride.com (username milehightriguy) and I am working to find the most efficient way to share that on the blog. This way you can follow along with more detail if you so choose and without me having to waste time on the actual blog talking about my training details...
'Til next time,
BJ
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