I hope Santa was good to everyone and I hope all of my competition ate just as many sugar cookies as I did over the holidays. Otherwise I'm pretty screwed. I love the holidays (mostly for the presents and sugar cookies) but I'm relieved to hear normal music again and have my training follow something that resembles a schedule again.
Speaking of music, I haven't posted any in a while! So here's one of my favourite artists covering a Smiths song that, dare I say, is better than the original (Johnny Marr on guitar):
As for training, after a disastrous fall I've put together a good month of work heading into the new year. I just got back from LPC world headquarters where I had 9 workouts in two days (if you count in Brownlee terms). Day 1: 4k swim, 2hr ride with CP5, run off the bike, core. Day 2: 60min base run, easy swim with Mr. Lockdown himself, 60min ride with some work at FTP, short run off the bike and core.
I'm happy with my progress in the pool lately having put some decent workouts in the books. Stroke is getting there, taking things one set at a time and maybe one day I won't lose my races in the swim. Done a few tests on the bike lately and I'm not where I want to be but apparently not too bad for this time of year. If I can't make a pack in the swim I damn well better be able to ride faster solo than a paceline, so that's the plan. And running has all been pretty unstructured given the four feet of snow in London, but things seem to be rolling along well.
Stay tuned for my tentative 2011 schedule. Til next time, counting every rep until I get faster.
Wednesday, December 29, 2010
Thursday, December 16, 2010
Insider's Guide to the Tri-Geek
Perhaps my last post requires some form of definition. So given the popularity of my exposé on the highly secretive (and true) lifestyle of the professional triathlete, here is an insider's guide...for the outsider's benefit.
The common tri-geek (citius fortius geekius) is a harmless and generally pleasant creature but highly complex in it's social and behavioural characteristics. Considered nocturnal for their ridiculously early AM workouts, the tri-geek is rarely seen by the public eye as they are also typically in bed by 7pm. However if one is spotted in it's natural environment they are unmistakable for their key characteristics:
Class 1 Tri-Geek: "Not yet a triathlete"
The fact that someone is merely entertaining the thought of doing something as ridiculous as a triathlon makes you a geek in some way. The class 1 geek will often spend hours on the internet searching though mountains of information to determine whether or not a triathlon is in fact a life or death activity.
Class 2 Tri-Geek: "What am I becoming?!"
Once past class 1, the tri-geek has participated in triathlons and purchased a few of the "essentials" such as a $7000 tri bike, one piece tri suit (similar in form to a standard unitard, but often flashier colours and over $200) and owns an increasingly ridiculous collection of pool toys. The tri-geek is becoming capable of self-awareness: "I think these carbon brake levers are going to make me faster."
Their entire lexicon and thought process are beginning to be consumed by training concepts and goal events, and math capabilities are reduced to counting down the days to NBC's Kona coverage. However the class 2 remains a fully functioning member of society and will still have a few social acquaintances who are not triathletes.
Class 3 Tri-Geek: "What the **** is wrong with you"
The class 3 tri-geek has given up on attempting to conceal their identity (either forced or they just want everyone to know). Easily identifiable through: compression socks and recovery sandals in public, eating organic granola cereal, extensive napping through the day, and owning any combination of:
1. Normatec MVP
2. aerodynamic water bottles
3. freestyle snorkel
4. Ironman credit card (I assume they have a $4 million limit if WTC makes them)
Perceived value of national currency becomes clouded as the class 3 will often own multiple 4-digit bikes and spend their disposable income on flights and race fees. The class 3 is generally considered a social outcast to all but their fellow tri-geeks. The only good news is, if they find someone willing to listen to their droning about triathlon, they are rather entertaining and interesting beings given their passion and drive to be awesome.
Pro Triathlete: "The closet tri-geek"
Professional triathletes often attempt to mask their identity as a full-blown class 3 tri-geek, but trust me, they're friggin' dorks. The simple fact that they consider triathlon a job provides all the evidence necessary. Social capabilities are entirely replaced by an obsession with training numbers (see bel0w).
The pro triathlete will attempt (unsuccessfully) to talk about things other than themselves, and will often attend post-race "social" gatherings...consisting entirely of other triathletes. While the pro tri-geek occasionally takes on a better-than-thou attitude for their exceptional fitness level, many remain humble and relatively pleasant in company (unless the perpetual scent of chlorine makes you nauseous).
The common tri-geek (citius fortius geekius) is a harmless and generally pleasant creature but highly complex in it's social and behavioural characteristics. Considered nocturnal for their ridiculously early AM workouts, the tri-geek is rarely seen by the public eye as they are also typically in bed by 7pm. However if one is spotted in it's natural environment they are unmistakable for their key characteristics:
Class 1 Tri-Geek: "Not yet a triathlete"
The fact that someone is merely entertaining the thought of doing something as ridiculous as a triathlon makes you a geek in some way. The class 1 geek will often spend hours on the internet searching though mountains of information to determine whether or not a triathlon is in fact a life or death activity.
Class 2 Tri-Geek: "What am I becoming?!"
Once past class 1, the tri-geek has participated in triathlons and purchased a few of the "essentials" such as a $7000 tri bike, one piece tri suit (similar in form to a standard unitard, but often flashier colours and over $200) and owns an increasingly ridiculous collection of pool toys. The tri-geek is becoming capable of self-awareness: "I think these carbon brake levers are going to make me faster."
Their entire lexicon and thought process are beginning to be consumed by training concepts and goal events, and math capabilities are reduced to counting down the days to NBC's Kona coverage. However the class 2 remains a fully functioning member of society and will still have a few social acquaintances who are not triathletes.
Class 3 Tri-Geek: "What the **** is wrong with you"
The class 3 tri-geek has given up on attempting to conceal their identity (either forced or they just want everyone to know). Easily identifiable through: compression socks and recovery sandals in public, eating organic granola cereal, extensive napping through the day, and owning any combination of:
1. Normatec MVP
2. aerodynamic water bottles
3. freestyle snorkel
4. Ironman credit card (I assume they have a $4 million limit if WTC makes them)
Perceived value of national currency becomes clouded as the class 3 will often own multiple 4-digit bikes and spend their disposable income on flights and race fees. The class 3 is generally considered a social outcast to all but their fellow tri-geeks. The only good news is, if they find someone willing to listen to their droning about triathlon, they are rather entertaining and interesting beings given their passion and drive to be awesome.
Pro Triathlete: "The closet tri-geek"
Professional triathletes often attempt to mask their identity as a full-blown class 3 tri-geek, but trust me, they're friggin' dorks. The simple fact that they consider triathlon a job provides all the evidence necessary. Social capabilities are entirely replaced by an obsession with training numbers (see bel0w).
The pro triathlete will attempt (unsuccessfully) to talk about things other than themselves, and will often attend post-race "social" gatherings...consisting entirely of other triathletes. While the pro tri-geek occasionally takes on a better-than-thou attitude for their exceptional fitness level, many remain humble and relatively pleasant in company (unless the perpetual scent of chlorine makes you nauseous).
Monday, December 13, 2010
Today in Training
Being the tri-geek that I am, I always need my training "numbers". So here are today's tri-geek training numbers for all my tri-geek bretheren (and sisteren?) to mull over. Nothing crazy, just a fun mid-December day.
AM ~3k Swim:
Main set - 400 moderate, 300 PP steady, 200 tempo, 100 PP hard, 50 sprint
(I told you there would be a lot of numbers)
Down to 1:11 for the 100 PP and :33 for the 50 (I also told you I can't swim)
PM Brick @MultiSport Zone:
75 min Computrainer ride
Main set - 3x 8 minutes on, 2min easy Dec 1-3 from 230W to 290W
1. 236W (36.9km/h)
2. 254W (37.9km/h)
3. 309W (40.7km/h)
30min run off bike
Main set - 5x 2min hill @ 5% grade, 1min easy
10-11.5mph (3:42-3:14/km)
Oh and some core too :)
AM ~3k Swim:
Main set - 400 moderate, 300 PP steady, 200 tempo, 100 PP hard, 50 sprint
(I told you there would be a lot of numbers)
Down to 1:11 for the 100 PP and :33 for the 50 (I also told you I can't swim)
PM Brick @MultiSport Zone:
75 min Computrainer ride
Main set - 3x 8 minutes on, 2min easy Dec 1-3 from 230W to 290W
1. 236W (36.9km/h)
2. 254W (37.9km/h)
3. 309W (40.7km/h)
30min run off bike
Main set - 5x 2min hill @ 5% grade, 1min easy
10-11.5mph (3:42-3:14/km)
Oh and some core too :)
Thursday, December 9, 2010
Fall Training
I'm not sure why the media feels it necessary to draw comparisons between a snow storm in Canada and the end of the world, but thanks to "Snowmageddon" there is a crap load of snow in London ON. The entire city was shut down for a few days which disrupted my swim workouts this week but I've been getting some good work done on the rollers (has anyone else ever done 2x20 on rollers?) and although the four feet of snow has made 4 minute k's a bit ambitious runs are going well too.
There's no question it's been a pretty inconsistent fall for me. First I broke my foot which put running on hold for a few weeks, then it was a bad cold, then the world apparently ended via snowfall. The good news is I'm not going to be a Chrismas Champion (unless there is a category for most sugar cookies consumed per Kilogram of body weight), and my fitness is right about where it should be for this time of year.
Run training is pretty light right now, mostly base effort with the odd tready run off the bike at Multisport Zone's top notch training facilities, and some snowy/windy hill reps. Based on some 2k reps in the Guelph Arboretum a couple weeks ago my run fitness is just about where I left off in September.
I've always considered myself a runner but over the past year cycling has probably become my strongest discipline. It's a direct result of my training with the PTC (now RTC Guelph) when I simply decided I wanted to become stronger and thus completely redefined my effort level, dedication and pain tolerance on the bike. My passion for riding and messing with my bikes hasn't hurt either. My power to weight seems to be pretty good right now so hopefully after another winter on the rollers and Computrainer I'll be throwing down some strong rides next season.
Next spring I'm looking forward to an awesome new training and racing opportunity on the bike. Apparently all my sign sprinting paid off and I'll be joining the CoachChris.ca road cycling team here in London. Coach Chris has a very strong group and I look forward to benefiting from training with some real cyclists, as well as trying my hand at road racing. Depending on how cycling events match up with my tri schedule I hope to make the jump to Cat 1/2 road riding down the road.
But since I'm not the type of person to focus on my strengths, the majority of my effort in training through the fall has been in the pool. If I didn't already know I was a weak swimmer my sub-par swim splits all season reminded me I have a lot of work to do before getting serious about draft legal triathlon. With the help of some video analysis from Coach James I have completely revamped my swim stroke over the past month. I have to focus on it every stroke of every workout but I already feel more efficient in the water and I have a much better idea of what swimming should feel like. I will be hitting the pool very hard in the new year and I'm hoping for some significant improvement over this past season.
Other than all that...I'm close to hammering out a tentative training/racing schedule for next season. No distractions with long course events and a good number of draft legal races. And even more exciting, thanks to Multisport Zone I have a new toy for the winter and I've started building up a new ride for my non-drafting races next year! More info to come soon...
There's no question it's been a pretty inconsistent fall for me. First I broke my foot which put running on hold for a few weeks, then it was a bad cold, then the world apparently ended via snowfall. The good news is I'm not going to be a Chrismas Champion (unless there is a category for most sugar cookies consumed per Kilogram of body weight), and my fitness is right about where it should be for this time of year.
Run training is pretty light right now, mostly base effort with the odd tready run off the bike at Multisport Zone's top notch training facilities, and some snowy/windy hill reps. Based on some 2k reps in the Guelph Arboretum a couple weeks ago my run fitness is just about where I left off in September.
I've always considered myself a runner but over the past year cycling has probably become my strongest discipline. It's a direct result of my training with the PTC (now RTC Guelph) when I simply decided I wanted to become stronger and thus completely redefined my effort level, dedication and pain tolerance on the bike. My passion for riding and messing with my bikes hasn't hurt either. My power to weight seems to be pretty good right now so hopefully after another winter on the rollers and Computrainer I'll be throwing down some strong rides next season.
Next spring I'm looking forward to an awesome new training and racing opportunity on the bike. Apparently all my sign sprinting paid off and I'll be joining the CoachChris.ca road cycling team here in London. Coach Chris has a very strong group and I look forward to benefiting from training with some real cyclists, as well as trying my hand at road racing. Depending on how cycling events match up with my tri schedule I hope to make the jump to Cat 1/2 road riding down the road.
But since I'm not the type of person to focus on my strengths, the majority of my effort in training through the fall has been in the pool. If I didn't already know I was a weak swimmer my sub-par swim splits all season reminded me I have a lot of work to do before getting serious about draft legal triathlon. With the help of some video analysis from Coach James I have completely revamped my swim stroke over the past month. I have to focus on it every stroke of every workout but I already feel more efficient in the water and I have a much better idea of what swimming should feel like. I will be hitting the pool very hard in the new year and I'm hoping for some significant improvement over this past season.
Other than all that...I'm close to hammering out a tentative training/racing schedule for next season. No distractions with long course events and a good number of draft legal races. And even more exciting, thanks to Multisport Zone I have a new toy for the winter and I've started building up a new ride for my non-drafting races next year! More info to come soon...
Thursday, December 2, 2010
...Holidays
While it seems that everywhere else in Canada has been under a blanket of snow for some time now, my 5am drive to swim practice today revealed that London is finally looking the part of holiday season in Canada. And here at Ryan Power world headquarters all holidays are celebrated in a non-denominational, non-discriminatory manner, devoid of anything meaningful or joyous (I don't want to exclude all the depressed and lonely folks over this holiday season).
So have...holidays. Just holidays. Brought to you by a band I usually don't like but they have a pretty cool ...holiday song. Complete with Bono looking like the Geddy Lee of Christmas Past.
Training updates, new toys and tentative 2011 race schedule all coming soon.
So have...holidays. Just holidays. Brought to you by a band I usually don't like but they have a pretty cool ...holiday song. Complete with Bono looking like the Geddy Lee of Christmas Past.
Training updates, new toys and tentative 2011 race schedule all coming soon.
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