134 Days

Today's workout was excellent. I've got two reasons why: I went on a group ride and it was painful. The group ride was something new and enjoyable. Set out in a group of roughly 16 for about 30 miles on a beautiful morning. The ride was painful. The pace was fast and into a head-wind. I loved every minute of it.

Short and to the point, right? It's been one of those days!

Today's Workout

• Bike
• 2 hours, solid effort, heart rate zone 1-2
• Results
• 110 minutes, above average effort, HR zone 2-4
• Reflections
• As you could probably tell, today's ride was amazing. I look forward to more group rides in the future.

Sorry for such a short/ late post. I promise better posts and maybe more photos and videos.

Happy training!

Drew

135 Days: OFF DAY

OFF DAY

Talk to you tomorrow!

Drew

136 Days: The Run

Running and I have a love/hate relationship. I believe this is the case for the majority of people. So it makes perfect sense that the best triathletes in the world are phenomenal runners. I'm not talking about someone who can run a five-minute mile. I'm talking people who can run six minute miles for 26.2 miles AFTER riding a bike for 112 miles. It's simply amazing. 

I grew up running quite a bit with being a wrestler. It was something you just did. You were never happy about it but you knew it was part of the process so you put your time in and worked hard. Slowly that mentality has changed in me. I enjoy the majority of my runs. That's right; the feeling after a good run is unlike anything else. For me, the best runs are when my knee doesn't hurt and I can knock of multiple sub-8 minute mile splits.

What does one need to be an effective runner? Well, it's really up to you. I would say a professionally fitted pair of shoes from a running store but then a barefooted runner would say otherwise. I'd also say that a quality music playlist is a must but then someone will mention that you can't have a mp3 player during races so why train with one. SO, I’ll tell you what I use. I wear Adidas Supernova Sequence shoes, size 12.5. I prefer to run in cutoff workout shirts, such as Nike's Pro Combat line. I use an Ipod shuffle filled with all sorts of music and a pair of Ipod headphones. I was using Yurbud earphones but unfortunately they don't hold up too well to the vigor of running. Ironic for a brand that is the 'Official Headphone of Ironman' or whatever they say. So once they started cutting out, I took the rubber attachments off and put them on Apple headphones. Ultimately I will go back to a more expensive pair such as Shure SE215's. They're amazing and I miss my old pair. Finally, add in some running shorts, sunglasses for outside runs and maybe a hat and you're all set for running. 

Now you just need a plan and a quality road/gym. To the people who run on treadmills every day, I applaud you. What a boring way to spend your workout. Trust me, I know this first hand. In fact, I had to do it tonight with my scheduled training session. Ugh...

Running is just like riding a bike in the fact that it doesn't come easy. You have to put in the time and miles. And do not forget about brick sessions. For those new to triathlons, a brick is when you immediately go from riding your bike to running just like in a race. The feeling is awkward and sometimes painful but it is necessary to experience prior to a race. There is nothing funnier than watching some wobble around when getting off a bike after 3 hours. I've been the person so I'm allowed to laugh at others. Don't judge me. 

I don't have much insight into the run. Everything I've learned is through friends, magazines, YouTube and RunnersWorld.com. I highly recommend their site. On that note...

Today's Workouts

• Bike
• 60 mins, easy pedaling, small ring
• Results
• 10 mins at 10 mph
• 50 mins at 14 mph
• Reflection 
• It's hard for me to ride at 10 mph on the trainer. It's almost painful. 14 mph is much better. I sat in aero position for 45 mins and felt great.
• Run
• 50 mins, hilly course of treadmill, hit HR zone 3/4 on uphill and keep in 1/2 otherwise
• Results
• 10 mins on treadmill-steep incline, 6 mph
• 20 mins on treadmill-flat 6 mph
• 18 mins on indoor track
• 1 lap sprint, 1 lap easy, averaged out to 6.7 mph pace
• 2 mins easy walking
• Reflections
• My left IT band is still bothersome but getting better. I use a Velcro band to keep pressure on it and then make it tighter by wrapping it in athletic tape. It seems to do the job for most running workouts. The treadmill running felt great. I've adjusted my run so that I land more on my toes due to the IT band issue but this leads to more stress on my calves. The sprint work was good as well, minus having to run around people walking in the running lane of the track.

Overall today's work was solid. I am happy with my first week of training so far and am looking forward to my workouts this weekend. Tomorrow is an off day which will be great. 

Happy running!

Drew                                                     

137 Days: Finding a Groove

Getting back into training after a week off is always tough. I had some meetings about an hour away this morning but I was able to get up and do some lifting a core. During my last training block I began to focus on weight training to help with all three triathlon disciplines. It seemed to work great and the results continue to impress me. I highly recommend working strength training into any plans you have.

After getting home I had a pretty good swim session. I used my new hand paddles for the first time and they really do make you have proper hand positioning. They also helped with the pull portion of my stroke.

This post is going to be short so let's cut to the workouts:

Today's Workout:

• Weights and Core (AM)
• Squat, 3 sets, 15-20 reps
• Bent-arm press down, 3 sets, 15-20 reps
• Leg Press, 3 sets, 15-20 reps
• Seated Row, 3 sets, 15-10 reps
• Leg Extensions, 3 sets, 15-20 reps
• Hamstring Curls, 3 sets, 15-20 reps
• Core Set #2, 2 sets
• Results
• I completed each lift by doing 3 sets of 20 reps. Typically there is a 60 second rest between lifts but I normally cut that down to 30-40 seconds to keep my heart rate someone elevated. I also completed both sets of core work.
• Reflection
• I was worried that not having lifted in two weeks would lead to soreness for the swim but that was not the case. All the lifts felt good and the core work was excellent. I did get pretty stiff during the day but that was easily stretched out.

• Swim (PM)
• Warm up: 
• 300 yards easy
• 6x50 yards with 15 second rest intervals
• Main Set: 
• 5x100, swim, moderate effort, 10 second rest intervals
• 4x50, kick, moderate effort, 20 second rest intervals
• Cool Down:
• 200, easy swim
• 50, pull with swim buoy
• 50, easy swim
• Results
• I did all swim sets as instructed with no variations. I worked with my hand paddles during the warm up 300 and cool down 200.
• Reflection
• Swimming felt great. There was no shoulder or back straining and my stroke really moved me through the water. It's always a great pool sessions when you are the only one in the water. I live for those pool days. I am getting excited about being able to swim outside soon.

That's all I got today!

Drew

138 Days: The Bike

Riding a bike is something most of us have done since we were children. You started off with training wheels, then with a parent guiding you, then eventually you were pedaling and rolling on your single speed cruiser. To use the brakes you simply pedaled backwards and the only position you knew was standing up.

No one cared about their 'aero' position or how many grams their pedals weighed. Biked made out of steel and aluminum were the norm and not a single kid knew what carbon fiber was. Don't get me started on helmets; I never wore mine until I went over the handle bars in the sixth grade.

The bike can be the most intimidating portion of a triathlon. Typically, it is the longest portion in both distance and time. That's a lot of time to think about nothing but the air blowing around your ears, the salt off the ocean hitting your skin or that bug you just swallowed. All that time on your bike can leads to a certain numbness that most riders wish to do without. 

My first bike when I started triathlons in my current one. It's a 2009 Jamis Xenith T1 Triathlon/TT bike. Some of you may wonder why I would spend so much on a full carbon fiber bike for a sport I was just getting in to. Well, it turns out that one of my college roommates, David, was good friends with a bike store owner and I was able to get the bike for a fraction of the asking price. It pays to know people.

My first ride was awkward and slow. I don't think I went more than 5 miles before I was ready to get off and walk. I kept at it and eventually learned to love being on the bike. With adjustments made to the bike, my form and my workouts, I became extremely comfortable in my aero position. This is very evident today because of the tan lines on my back that stop halfway over the shoulder from my last race. The life guards at the pool had a good life at my expense.

There are few tips I have in regards to biking. First off, enjoy it. Whether you're on a group ride or tearing up country highways, biking is a great time to reflect and relax. Second, wear a helmet. Remember me mentioning I went over the handle bars in the sixth grade? Lucky for me I didn't bust my head wide open. I did learn a good lesson though. Third, there is no need to purchase a brand new, state-of-the-art bike for training or racing. Yes, it would have all the bells and whistles but most people can't afford to do this. However, these bike can be found for relatively cheap on craigslist sometimes. Look into bikes that are a few years old too. Fourth, your bike legs will not come easy. You just don't hop on your bike and ride 56 or 112 miles. One must concentrate of form, put in saddle time and push their weekly volume.

I love my bike; I do. I recently upgraded my saddle to a ISM Adamo Racing II. It's made a huge difference in my comfort level on longer rides and causes no numbness. I train on Easton Vista SL wheels and will have a custom carbon fiber wheels by the end of the month. My bike uses SRAM Force components. And finally, I have a Rudy Project Zuma helmet.

It's not the most expensive but I have enjoyed all of my rides with it. Here's to many more!

Today's Workout:

• Bike:
• 45 Mins, flat/rolling course, HR Zone 1-2, easy on pedals
• Results:
• Trainer ride
• 25 mins, 10-14 mph
• 10 mins, 16-20 mph
• 10 mins, 12-14 mph
• Avg, Speed: 13.0 mph  Distance: 9.87 miles
• Reflection:
• Overall the ride was good. I was in aero for about 30 mins and was quite comfortable. The legs felt good and the hips were loose. A solid easy session for a build-up week.

That's all for today. Happy training!

Drew

139 Days: The Swim

Swimming. It may be the number one reason why people are driven away from trying a triathlon. I've heard countless times "I'd be great on the bike and run, but I don't think I could do the swim." When I ask why the reasons range from being uncomfortable with having their face in the water to I would sink. 

Well let me tell you, you don't become an efficient swimmer overnight. I've put countless hours into swimming, watching technique videos and doing swim drills. And finally, after a little more than a year in triathlon, I have found my groove in the water. It really hit me in my last half Ironman when about half-way through the swim I was perfectly relaxed and enjoying the water.

Growing up I always enjoyed swimming. Being a heavier kid didn't limit me in the water like it did with running and riding a bike. I was one of the quickest swimmers out of my friends and quicker than my brothers. I always figured in high school if wrestling didn't work out I would be able to find a spot on the swim team. 

I'll not to bore you too much but the moral of the story is that if you put the time and effort into swimming one day you'll realize it's not so bad and you'll begin to enjoy it. It may only take weeks or maybe it'll take months, but one day you'll enjoy the water.

In terms of swim equipment, I have goggles(duh), a kick board, hand paddles, a swim buoy and my swim jammers. To those who are just starting, I recommend a good set of goggles and a good swim suit. You can accumulate the rest later or even better, your pool may allow you to use theirs. My goggles are the Speedo Hydrospex 2 (~$15). I just bought these because I was in need of new ones and these goggles offered a slight tint and wide viewing range. In terms of my swimsuit, I use Speedo Rapid Slice Jammers (~$35). They are very comfortable and hold up in heavily chlorinated pools.

Finally, you need a pool to swim in, preferably one indoors. You want to be able to get your swims in no matter what the weather. I swim at my local community center and they have a very nice 25 yard pool. Once I figured out what times were best to avoid the throngs of kids that show up, I have had no problems.

Today's Workout:

• Swim
• Warm Up: 300 swim/ 100 drill
• Main Set: 300 swim using pull buoy, 100 drill, repeat for 45 minutes on steady effort, no stopping
• Cool Down: 100 swim
• Totals: ~55 mins, 2500 yds
• Results
• Warm up of 300, 5 sets of 300/100, 100 cool down
• Totals: ~45 mins, 2400 yds
• Reflection
• As you can see I pushed the pace on my workout. With the increased pace I backed off the total distance but still maintained good form and a had a solid swim. Overall I feel good about the workout and training again after being off for a week.

That's all I have for today. This process may change around a bit with the more posts a make but don't expect every day to be so long; some days may only have workout results.

Drew

P.S.- Excuse the writing mistakes if there are any!

140 Days

Welcome to my blog. To those who have been here before, there will sadly be nothing about living in Spain which took up most of my previous postings. To those that are new, feel free to go back and read and check out the photos.

This blog is about all things triathlon and my upcoming journey to completing a 140.6 mile Ironman race. This is not my first go-around in triathlon. I have completed three half-ironmans, the most recent in Galveston, TX on April 1, 2012. Let's just say it didn't go to plan and the wheels fell off on the run, resulting in a dismal time of 6 hours and 12 minutes.

I plan on using this outlet as a way of sharing my workouts, diet, motivation and anything else I see fit. I may even share a secret or two that I've learned along the way. I want to be able to look back on August 27, the day after my Ironman, and reflect on what it took for me to get there.

I hope you get something out of this and if no one reads it, then I've got a record of all my experiences!

I'll leave you with this:

Drew