FREE GROUP WORKOUTS (week of November 30th)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 30th
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, December 2nd
Time: 6:00 p.m.
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, December 5th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, December 6th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
VARY WORKOUT FOR BEST RESULTS
Alyson Wolfe C.S.C.S
When training for any endurance event there are four very basic principals that all athletes should be familiar with. These four variables all relate with one another and can be applied to any workout regimen; frequency, intensity, volume and rest (FIVR). Training frequency refers to the number of training sessions that have been completed in a given period of time; for example, one week. When deciding on training frequency, an athlete needs to consider their current training status, the season they are in and the other variables of intensity, volume and rest. The variable of rest is a very influential factor in determining the frequency of your workouts. You need to make sure that you are getting adequate rest between workouts and allowing your body sufficient recovery.
Athletes who are training at maximal or near-maximal intensity need to consider the frequency of these max workouts and how much rest they need in between sessions. As the intensity of their workouts progresses, the frequency of those workouts needs to be lessened and more rest is required for adequate recovery. The ability to train more frequently can be increased by alternating lighter and heavier training days and using a variation of workouts. Every athlete needs to also consider their occupation. If an athlete has a physically demanding job or are on their feet all day they may not be able to benefit from the same training frequencies and intensities that less active professionals are able to complete.
The volume that an endurance athlete performs is quantified in distance. The demands placed on an athlete’s body by performing those distances require a specific amount of metabolic energy and physiological stress. These must be closely monitored to avoid exhaustion and symptoms of over training. When training days consist of long workouts, be sure that the frequency of these workouts are manipulated to allow you enough rest in between.
A combination of all of these components of frequency, intensity, volume and rest must be taken into consideration when planning your workouts. Do not plan on too many long distance workouts back-to-back and try to avoid high intensity workouts too close together. Always make sure that you are getting enough rest and time to let your body heal and recover, only then are you getting the adaptations that are going to make you a faster and more efficient competitor.
If you don’t feel you can perform a scheduled workout up to your ability, do an active recovery session instead, or just skip it altogether. A workout means nothing if you don’t allow your body time to heal. It can actually hurt your performance believe it or not.
Change up your workouts and always be monitoring your body for what it needs, both physiologically and physically. If you need a break, take one, your workouts and your competition goals should be challenging but still fun. Enjoy your workouts.
IRONMAN ARIZONA RACE REPORT
Ron Saetermoe
It was nice to have Jarrett accompany me this year to Arizona. We had the chance to talk triathlon until we were blue in the face and get to know each other a little better.
Friday was very busy with driving out to Tempe, checking into the race, athlete dinner and athlete’s meeting. I felt like I had already completed my Ironman.
Saturday started early with breakfast at the Doubletree hotel. They really did a nice job. I’ll probably go back again next year.
Over breakfast I debated, then subsequently talked myself out of, swimming in Tempe Town Lake at 7:00 a.m. I knew the water was cold, and dirty, and didn’t feel the need to validate either. A nice 20-minute swim in the 80-degree hotel pool was just what I needed.
After my swim I did the most insane thing a triathlete can do – I registered for Ironman Arizona – OVER A FULL YEAR BEFORE THE RACE!!! I hadn’t even completed this one and I paid for the next one! What lunacy! And how in the heck do they collect $550.00 from 2,400 people a year in advance? I want that gig! (BTW, they’re sold out for 2010!)
After that I put Russ Jones’ speedy Zipp race wheels on and tested out the bike. Edge Cyclesports had it dialed in perfectly.
Then on to drop off my swim-to-bike and bike-to-run transition bags. Everything was going perfectly.
Back to the hotel for a little nap and dinner later with Jarrett and Scott Neubauer of Coastal Health and Fitness, an Active Release practitioner. Carbo loaded and ready for a good nights sleep.
I did sleep well for the night before an Ironman. I guess I got about six hours, which is about six hours more than I’d previously gotten. Had my breakfast of cottage cheese, walnuts and blueberries, English muffin and OJ and I was ready to rock!
We got down to the race site about 5:00 a.m. and I did all the prerace stuff including putting air in my tires and numerous potty breaks.
It was funny that my bike was racked directly between Kim McDonald and Brian Smallwood. Both raced the sprint worlds in Australia. Kim won his age group (55 – 59). Kim is known for his short-course prowess but punched his ticket to Kona back in 2008. Amazing guy.
Brian is in my age group (50 – 54) and has gone to Kona a couple times. A strong swimmer and cyclist, Larry Davidson always seems to beat him on the run. This year he would be my key competition.
At 6:40 a.m. they let the age-groupers down on to the dock and into the water. The pros were already in the water and were scheduled to start at 6:50. The water was cold . . . about 52 – 53 degrees. Unlike Ironman Coeur d’Alene where the water was about the same temperature, IMAZ is a water start, not a shore start, which means we were in the cold water doing nothing for 20 minutes. By the time we started I was practically convulsing because I was so cold.
The cannon went off and my legs immediately froze up. First, intense pain, then hyperventilating, then puking. I never expected this and felt bad for the swimmers behind me (for various reasons). If I could have gotten out of their way and to shore I probably would have quit. How can I swim if I can’t breathe?
Somehow I managed to push through it and swam really easy and eventually picked up the pace. Very frustrating to say the least.
The transition to the bike was SLOW! It didn’t feel as slow as it was. Perhaps it was because things slow down when you’re frozen!
Once I got on the bike I started to thaw. I went hard on the bike knowing that it might impact my run but I wanted to leave it all on the course so I pushed hard. I thought I’d be able to go 5:30, which was about 20.4 MPH. If it wasn’t for the wind I probably could have made it.
It didn’t seem like there was as much drafting as last year but it was still going on. There are a couple narrow spots on the course where it’s tough not to draft but those stretches aren’t too long.
The transition to the run was smooth and faster than last year. My legs were tired but I felt ready to run. This was very different than my two Ironman’s last year. At IMCDA I didn’t have the muscular endurance and at IMAZ I didn’t have the nutrition dialed in. I could tell it was going to be a better day for me.
My splits on the website show my speed ranging from 8:56 to 12:18 per mile. I don’t think those speeds are accurate but so be it. I did start out strong on the run and tried to hold an 8:30 pace, which I did for a while but then slowed quite a bit. From then on it was run and walk through the aid stations. Sometimes I ran through but I did have to walk a couple times.
Somewhere around 20 miles I saw Jarrett with the video camera. Boy, you really don’t want to be video taped when you feel the way I did. He walked with me for a while and asked if he thought I could go 11:30 if I started running again. I figured 11:00 minute miles, so yes.
At that point I felt rejuvenated and started to run; not fast, but it was definitely a run. I ran the rest of the last loop and brought it in strong.
Coming into the finishing chute was a runner up ahead. I wanted to give him his space so he could get the good finish line photo so I slowed down only to have him catch his foot on the loose carpet and take a nosedive. Turns out it was Brian Smallwood, Larry’s nemesis. I asked him if he was okay as he got up and finished the race. I finished one second behind him!
It was a great day for me out there. Nothing goes perfectly, as you can see, but I was thrilled to have beaten my time from last year by over an hour.
THANKS FOR ALL THE HELP!
Ron Saetermoe
You have to understand that Ironman isn’t a solo effort. To really pull one of these things off you need the understanding and support of a lot of people.
For me that includes my girlfriend’s understanding of my training days. Many times I’ve had to cut our evenings short because I had a big training session the following day.
It includes my son’s understanding as well. Since I only see him every other week it has cut into our “together time.” He’s always taken it in stride.
My mom has been a huge support as well. She looks after my son regularly and even helps me with my shopping.
The guys here at Triathica help out as well. Jamie keeps a lot of stuff off my plate so I can concentrate on my other responsibilities and have time to train. And of course Jarrett helps in so many ways. This trip he was chauffer, videographer and Sherpa.
Then of course you have your friends and technical support. Larry Davidson is always there to encourage me and give me tips (I drank Infinit on the bike at his urging and it worked great). Russ Jones loaned me his race wheels again and is always a great sounding board. Chris Johnson always listens to my ramblings and dispenses great advice.
And I can’t forget to thank my good friends at Edge Cyclesports, OneTri.com and TriBuys.com.
Thank you to all of you . . .I couldn’t have done it without your support!
Cheers!
FREE GROUP WORKOUTS (Week of November 23rd)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)! Please RSVP, or we cannot guarantee there will be someone there to workout with.
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 23rd
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, November 25th
Time: 6:00 p.m. (Pool closes at 8:00 p.m.)
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, November 28th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, November 29th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
BIG ROCK TRI (DAM SPRINT)
Janet Richard
Janet and Ron
There wasn’t a stitch of wind as I watched the sunrise over the Big Rock at Lake Perris. Schools of tiny fish made intersecting circles on the glassy lake as mist rose off the water in mid-40 degree temps. Then I saw something that took my breath away, an enormous fish surfaced through the still water. Was this Loch Ness?
“Yeah, the big mouth bass get pretty huge out here,” the park ranger informed me, “but I’ve never seen one bother a swimmer yet.”
Maybe the reassurance that I wasn’t going to be swallowed whole during the swim portion of the race explained my feeling of calm as I stood waist deep in the water waiting for my wave to start. Or maybe it was deep breaths of foggy air filled with that indescribable smell of chaparral. Or maybe it was because it wasn’t my first tri anymore. This was #2 and I knew I could do it.
Ron took off two waves ahead of me. “Just enjoy it,” he said before he left. It was his birthday and he was celebrating by doing the Olympic Distance, with two laps around the swim course. I was doing the Sprint and only had to do one, and joked that he would probably lap me. I wasn’t far off. Although I finished the swim ahead of him, he blew by me about a mile into the bike. “You go, Birthday Boy!”
The ride took us out of the south exit of the park, onto the Ramona Expressway, and looped us back up to the north park entrance. There were several other riders around. Some passed me, others I passed. “Where are all the women?” I wondered. It wasn’t till the 300-foot climb toward the end of the ride that I saw the first other female cyclist, stopped mid-climb on the steepest part of the hill. “Bad place to have to start up again,” I thought as I reached the crest and enjoyed a nice downhill back to the transition area.
I was looking forward to the run to the dam and back on a trail that gently wound through chaparral. Cheers of “girl power” from the volunteers encouraged me as I started feeling a bit more confident on my legs. About a third of the distance into the run, I saw the first woman coming back the other way, running strong. I turned and spyed a 40 on her leg. She was in my age group. Then three more women, not in my age group, ran past before I made the turn at the halfway point and started back to the finish. Could I be second in my age group? No, I couldn’t believe it, as I passed a 14-year old boy, the same age as my oldest son.
With the finish line in sight, I picked up my pace and felt excited. The last thing on my mind was to look over my shoulder for approaching racecars, and that’s what it felt like when a speedy 15-year old girl passed me on my right. “What just happened?” I just had to laugh, especially when the announcer called out, “Janet Richard from Lake Forest just crossed the finish line.” Feeling like a celebrity as my transponder was removed, I celebrated with some oranges and Fig Newtons, as I waited for the results to be posted.
To my surprise, I was the 6th overall female, and 2nd in my age group, beaten by the overall first place woman with a time about 12 minutes better than mine. Well, I wasn’t about to beat her anytime soon. But getting passed by a 15-year old at the finish line? That vexed me! If only I had transitioned a little faster. If only I had attacked that climb a little more, or swam in a straighter line. If only I hadn’t gotten stuck at that traffic light! I know I did great, but next time I want to do better.
Those teenagers!
FUNCTIONAL THRESHOLD POWER: IT COULD CHANGE THE WAY YOU TRAIN
Jarrett Pflieger
Training with power on the bike is the best way to get an accurate gauge of your intensity level during workouts. Once you know how much power you can produce at certain training intensities, you will be able to do workouts that improve different aspects of your cycling ability, namely weakness, and make sure you stay in those zones during training.
The days of training by feeling alone are over if you want to truly do well at triathlon or in road racing. Even pure heart rate training can be misleading, as your heart rate is highly volatile and can change from day to day. If your heart rate is always changing, it is nearly impossible to know if you are training at the proper intensity levels depending on your goals. For instance, if you are a very good sprinter with strong legs, but you tend to get dropped on longer rides, you should probably incorporate longer endurance and base building sessions into your training schedule, but how do you know how hard to go in order to get the proper adaptation from your body?
In order to properly identify your bodies training zones, you should know your functional threshold power. Functional threshold power (FTP) is define as the maximum amount of average power you can sustain on the bike without extreme fatigue for one hour. Once you know your FTP, you can use it as a reference point to determine how much intensity you need over different distances for maximum physiological response depending on your goal for the workout.
To test your FTP, the first thing you need is a power measuring cycle. There are power taps you can buy for your own bike, or you can find a power measuring indoor trainer or even find a gym that has power measuring indoor cycles. To find the maximum power you could sustain over an hour, the obvious way would be to ride a 60-minute time-trial and measure your average power for that ride. Although this theoretically would be the most accurate way to measure your FTP, it is very hard for a rider to focus and be able to give everything they have for a full 60 minutes. Luckily there is a pretty accurate and much less time consuming way to test your functional threshold power.
To test your FTP, what you can do is perform a 20-minute time, record your average power for the session, then substract 5% to get an accurate estimate about what you could sustain over an hour. For example, if you averaged 300 watts for 20 minutes, multiply that by .95 to get your FTP, which would be 285.
One you know your FTP, you can use it as a reference point and increase or decrease intensity for workouts depending on how long you are riding and what you aim to accomplish during the workout.
Breaking down your specific training zones is a bit more complicated, but do research, buy some books, or find a qualified triathlon or cycling coach to help. Training too easy won’t do much for you, neither will training too hard. Knowing your functional threshold power will help you determine where you need to be for maximum workout effectiveness.
PUNCHING YOUR TICKET (TO KONA)
Ron Saetermoe
I’m writing this article Thursday afternoon. Jarrett and I leave for Tempe in the morning. I’m fortunate to have so many great friends and supporters wishing me well for my race on Sunday (Ironman Arizona).
Most of them are encouraging me to try to “punch my ticket” to the world championships in Kona. While I really appreciate their support, this is highly unlikely. I’ve done two of these races before and know how hard the event is. You really have to give it a lot of respect. Heck, you’ve really got to give the people who attempt it a lot of respect. It’s hard!
I’m racing as a 54 year-old this year, which means I’m at the wrong end of my age group (50-54). Yes, that four to five years makes a HUGE difference when you reach the half-century mark! Sure, there are guys at 54 that qualify for Kona, but they’re otherworldly like the biggest stud in my age group, Joe Bonness.
No, I’m racing for me this year. I’m racing for redemption. I wasn’t happy with my time last year and had a bunch of excuses for not doing better. This year I’m healthy and trained up better so I’m hoping for better results.
The funny thing about Ironman though is no matter how much planning and work you do you still don’t know what kind of day you’re going to get. The weather is predicted to be a cool, no…. COLD! 45 degrees. Can’t wait to jump into that dirty Tempe Town Lake in the dark in 45 degrees. At least the water will feel warm. The rest of the day should be lower 70s until nightfall. Not a lot of wind either. Almost perfect racing conditions.
Another factor that has been coming into play in recent years are the number of qualifying slots allocated to the various races. We should start about 2,300 – 2,400 competitors Sunday, which is about the same number as last year. The problem is we’ve got 10% fewer Kona slots than last year.
You see, WTC (the owner of most Ironman races in North America) keeps adding races and stealing slots from the established races to give them to the new ones. So while we’ll have about 40 more guys in my division than last year we’ll have one less slot (four instead of five). As a result, it keeps getting harder to qualify.
No, I’m hoping next year will be my year. 1.1.10 I age-up to the 55 – 59 age bracket which means I’ll be the baby again. There are fewer Ironman slots but there are also fewer competitors. In addition, I’m getting stronger on the bike and my running legs off the bike are getting stronger too.
My tentative plans for 2010 are to do Ironman California 70.3 then to register for Ironman St. George in May. Then to do Ironman Arizona again in November. Theoretically, this will give me three chances to qualify (if you don’t count my lottery entry) but realistically two. You see, all the really big dogs come out for the 70.3 races to try to get their Kona slot so my chances to qualify at California are EXTREMELY slim.
It’s a dream of mine to qualify and go to Kona. I’ll let you know when I do!
Cheers!
FREE GROUP WORKOUTS (Week of November 16th)
All of our group workouts are free to all members and non-members, so come on out! Please RSVP if you will be attending by emailing Jarrett@triathica.com or calling 949.273.6223. You can just show up if you want, but we can’t guarantee there will be anyone there to train with you if we don’t get any RSVP’s.
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone. We welcome all levels of athletes.
Week of November 16th
Group workouts canceled this week due to Triathica Academy filming and Ron’s Ironman Arizona race.
We will resume group workouts next week. Come and join us!
THE ART OF REST AND RECOVERY
To be the best endurance athlete you can be, you have to effectively manage all aspects of training and this includes recovery time. Recovery time is the process that will restore your bodies’ energy levels and repair the damage that you inflicted in your workout. The three components of adequate recovery are nutrition, rest and active recovery.
Daily nutrition habits dictate the health status of your body, plus the amount of training you can withstand and adapt to. What you eat and drink every day has a direct impact on your athletic potential. If you eat poorly on a daily basis, your athletic potential will be low. You can wear yourself out with bad nutrition even faster than with exercise.
Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor. You should try to get a nutritious meal immediately following your workout; the best time to restore your glycogen levels is in the first 20 minuets after a workout. After a hard workout your immune system is also more vulnerable so getting a healthy dose of antioxidants can really be beneficial for a fast recovery.
Some helpful rules of thumb to follow when planning a post-workout meal:
1. Eliminate all processed foods. Get rid of the junk. Your calories should come from lean meats, seafood, fresh fruits, vegetables and nuts.
2. Avoid eating and drinking empty calories. Make sure everything you put in your mouth has a high nutrient density.
3. Tracking your calories can also help ensure that you are getting an adequate amount to sustain your workouts. Fatigue can lessen your appetite and a calorie deficit can lead to injury and illness. This is also a main cause of over training.
4. Taking a multi-vitamin, iron and calcium supplement as well as antioxidants such as vitamins E and C can also help.
Rest after a workout is key, getting the proper rest both physically and mentally can make all the difference come race day. Rest after training allows for the neurological system to process and integrate any new stimulus. Rest also stimulates the production of human growth hormone, which is vital for the building of new muscle and the restoration of any damage. 
1. Try to get eight hours of sleep per night.
2. Get into a routine of the same bedtime and wake time. Go to bed and rise at the same time every day of the week, even on the weekends.
3. If you have the time, take a 45-minute nap in the afternoon or after your workout.
4. A powerful tool can also be meditation or visualization; studies have shown that mentally rehearsing actions (such as a transition) can greatly improve performance.
5. Massage can also be a great tool and promote relaxation. It can also aid in good blood circulation.
Active recovery consists of very easy workouts and should be short and enjoyable. You do not want this time to be stressful mentally or physically.
1. These should be short and simple, no more than 20-40 minutes.
2. Include family and friends, make these workouts fun.
3. Be gentle on your body and enjoy the aspect of what your body can do instead of pushing as hard as you do in your regular workouts.
Through nutrition, rest and active recovery you can balance the elements of the adaptation process; stress, recovery, growth. With the balancing of the recovery process you will be preparing your mind and body to reach and build the next and higher level of fitness preparing you for your next great performance.
