RACE REPORT: VINEMAN 70.3
Ron Saetermoe
I completed my fourth Vineman 70.3 on Sunday, July 19th. The reason I’ve done this race so many times is simply because of the beauty of the course and the friends there.
This year a good friend, and Triathica member, Mark Arenal said he was going to step-up his training and do a half Ironman again. He had done one sometime in the ‘90s so he sort of knew what he was in for. I wasn’t planning on doing the race this year but when Mark said he was in, so was I.
Mark rented a small cottage right on Bodega Bay, which is about 45 minutes from the Vineman start. We both brought our families and had a blast there. The scenery was amazing and the cottage, quaint.
We went to pick up our race stuff Saturday morning and realized what we would have to deal with the next day . . . the heat! It was blazing hot just walking around the expo. We could only imagine cycling 56 miles and running another 13.1 in it!
On the way back to the car I dropped to the ground clutching my left foot. I looked at my toe and saw the stinger, still in my toe, pumping poison into me. I was going to survive the sting, but the bee . . . not so much. Thankfully, by Sunday the bee sting would be the least of my worries.
Not having trained much prior to the race I didn’t have high expectations for myself. Actually, that’s a lie. Even though I hadn’t trained, I still wanted to PR (get a personal record).
Race morning was perfect. The air was cool and still. Mark and I drove to the race start in his rented motor home, which I now have on my triathlon checklist as MANDATORY equipment. It was so great being close to the starting line and being able to use the rest room as much as I wanted.
We caught up to another old friend, Pete Condy and his wife Chris. Pete looked in great shape and ready for the day ahead, and for IM Canada.
My wave went off at 7:42, which was kind of late. I knew this would mean we’d be out in the intense heat later on.
My swim went very well even though I couldn’t find another swimmer to draft off of. There was a group ahead of me but they went out so fast there was no way I was going to catch them so I just settled into my pace.
For anyone that doesn’t know, another attractive feature for weaker swimmers is that the swim takes place in the Russian River and doesn’t have any current. In fact, in some places the water is so shallow you can actually get up and run!
No true swim split was available because of a malfunction in the timing company’s equipment.
My bike also went well. Since the bike portion of the race is typically my weakest, I generally see lots of riders in my age group pass me by. This time I only counted two and I had passed four that were ahead of me. According to my Ergomo my numbers were:
Average RPM: 90 (nailed it!)
Average heart rate: 168
Average watts: 182 (normalized)
Average MPH: 20.7
Since it was still relatively cool on the bike I started out on the run feeling good. I was sub-8:00 but could feel myself beginning to melt. By mile five I started my walk/run routine. I was told after the race that it got up to 105! Since I don’t train in the heat it’s no wonder that I was melting down.
I did see Mark on the run. When I saw him he was looking great and high-fived me. I also saw quite a few of my OCTC mates and called out to them as well.
Swim/T-1: 34:04
Bike: 2:41:13
T-2: 2:47
Run: 2:01:36
Total: 5:19:41 (13/109 = top 12%)
This was a PR for me so I was very happy about that. But, you know how it is . . . woulda, coulda, shoulda . . .
FREE GROUP WORKOUTS (Week of July 27th)
All of our group workouts are free to all members and non-members, so come on out!
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 July 27th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty (Regular Location)
Day: Wednesday, July 29th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 1st
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 2nd
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Turn Left at Breakers Drive Turn left to stay on Breakers Drive |
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
PETE & CORRINNE UPDATE #4
Kelli Whittaker
Corrinne and Pete have had another busy week training. They both attended the 12-week training camp seminar last Saturday on triathlon rules and safety and really enjoyed themselves. Corrinne is already excited over the progress she has made stating, “I really think this camp is going to give me an advantage in my future races.” She also couldn’t believe that people actually die from triathlons every year because they are not prepared. 1.5 out of every 100,000 die yearly on average during a triathlon event. This really shows you how important it is to properly prepare yourself before a race and that safety should always come first!
They went back to the Orange County International Triathlon bike and run course and repeated the workout they had done the prior week. Corrinne was stunned when she shaved ten minutes off her bike time. She said, “knowing the course makes a huge difference. It gave me more confidence and I believe the confidence really helped.” According to Pete, “this time around the course was much easier for me. I knew what to expect and that gave me more confidence. Overall it was a very encouraging workout for both of us.”
Pete and Corrinne are now both being sponsored by Hammer Nutrition. Hammer Nutrition is providing them with some of their products and with nutrition plans for the 12-weeks of the training camp. Pete says, “having the protein powder, nutrition bars and all of the other products Hammer provides has really helped me. I feel like the combination of their products and my hard work will take me to the next level and I’m very thankful to Hammer for their support”. Corrinne also stated, “having Hammer products at my disposal has made my life so much easier. Instead of scrambling to find some sort of supplement to re-fuel my body after an intense workout I can use the Hammer products that they have provided to regenerate my body.”
Tune in next week to see how Pete and Corrinne are doing!
THE DAILY 10
Kelli Whittaker
As an athlete the way you treat your body can have a huge impact on the way you perform. Everyone is different, but the basics of good nutrition are consistent across the board. However, in today’s society sticking to those basics without going overboard one way or the other is easier said than done.
To make it easy there are 10 easy tips that you can use daily to keep your body in optimal condition.
1. Eat Breakfast. Breakfast, first and foremost, kick starts your metabolism, but it will also makes you feel better and it will help with appetite control as the day progresses.
2. Eat five or more meals a day. Stop thinking of your eating habits as a breakfast, lunch, and dinner ordeal only. It is recommended that you eat five small meals throughout the day. Eating these small meals throughout the day will keep your energy levels high and your appetite at bay. If you wait too long in between meals the chance of you overeating at your next meal drastically increases.
3. When creating meals remember the 1-2-3 rule. Within the five meals you eat daily one part should be from fat, two parts should be from protein, and three parts should come from carbohydrates. Whenever you eat a carbohydrate make sure that you also eat a protein.
4. Drink plenty of water. Water is a key ingredient to any athletes’ success. It is recommended that you drink eight to 10 glasses of water a day. This will ensure that you are replacing the fluids you lose during exercise. Drink this throughout the day not all at once, and never wait until you’re thirsty. If you’re thirsty your body is already depleted.
5. When making food choices remember not all protein, carbohydrates, and fats are equal. We all know that there is a difference between candy verses whole-wheat toast and chicken verses a fatty beef. Choose wisely and remember “moderation.” You can eat the fatty meats and candy, but don’t go overboard remember be smart and really look at what you are eating before making food choices. Try to make the best choice for your body’s health.
6. No fad diets. Fad diets don’t work for the long-haul and they are extremely unhealthy. If fat loss/weight loss is needed, implement proper diet and exercise. It may take longer, but it will be better for your body and the chance of the change lasting is much higher.
7. Multivitamins. Take a multivitamin daily. Especially as an athlete, it is important to have the right balance of nutrients in your body. This will ensure optimal performance. A basic multivitamin is a good insurance policy for athletes.
8. Recovery meals. Replenish your energy level with post-exercise recovery meals. Most post exercise carbohydrates should be complex with a low glycemic index.
9. Wise food choices. Try to stay away from fried, caned or processed foods. Don’t deprive yourself from what you are craving, but don’t go overboard either. Try to eliminate processed sugars because they have no nutritional value.
10. Stop eating late at night. If you eat past 8:00 p.m. your body will not have enough time to properly digest the food before you go to sleep. This just leaves the food to sit in the stomach and slows down the digestion process. Avoiding this will not only make you feel better it will probably also help you lose a couple of pounds.
Follow these simple 10 rules and you’ll be well on your way to a healthier body. Best of luck!
YOUR TRAINING ZONES
Ron Saetermoe
Have you ever wondered what your training zones are? Have you ever wondered why they’re important? Allow me to explain . . .
Your training zones (TZ) are various levels of training intensity you workout at. The harder your effort, the higher the training zone. At Triathica we use a 10-point scale, which is a modified version of the Borg scale, which measures your Rating of Perceived Exertion (RPE).
RPE is essentially how you’re feeling given the current stress your body is under. This of course is a subjective thing but can be a pretty accurate predictor of your TZ.
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% Max Heart Rate |
Training Zones
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Rating of Perceived Exertion
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Feels Like…
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50% – 55%
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1-low
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1
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Nothing!
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55% – 60%
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1-high
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2
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Next to nothing!
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60% – 65%
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2-low
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3
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Something!
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65% – 70%
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2-high
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4
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I’m perspiring!
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70% – 75%
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3-low
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5
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I’m sweating!
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75% – 80%
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3-high
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6
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Work!
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80% – 85%
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4-low
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7
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Really hard work!
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85% – 90%
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4-high
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8
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I’m going to puke!
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90% – 95%
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5-low
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9
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I can’t breath!
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95% – 100%
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5-high
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10
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Death!
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You can see by the table above that each training zone has a corresponding RPE. We use this scale when testing our athletes and establishing their TZ.
It is also important to note that you will probably have different training zones for each event. Typically, the swim has the lowest followed by the bike with the run having the highest range. This is probably due to the fact that your entire body weight is supported while in the water and the bike supports much of your weight as well. When you run, it’s all you baby!
The reason why it’s important to understand your training zones is to help structure your training properly and note your progress.
Ideally, your training will include periods of “test” and “rest.” The “test” is hard training that intends to stretch your limits. The periods of “rest” allow your body to heal and absorb your training so you’ll be more fit next time. If you structure your workouts so you’re testing and resting your body, your workouts will have more of an impact.
The other reason to be aware of your TZ is to note your progress. We call these milestones “marker sets.” If you note your heart rate for the same workout at different times (say nine weeks later) you will hopefully see an improvement. Generally we note the improvement in terms of a lower heart rate for the same effort (swim pace, watts on the bike or run pace).
To establish your training zones we use three separate testing protocols (swim, bike, run). Essentially we give you an opportunity to warm up – then we beat the crap out of you until you tell us to stop!
We use a “graded” testing protocol to determine your maximum heart rate. In other words, the effort becomes greater and greater until you can’t take it any longer. We’ll ask you throughout the test what your RPE is. We’ll ask you one last time after you’ve stopped and calculate your maximum heart rate from there.
The old method of determining maximum heart rate established by Drs. Fox and Haskell has never worked. For example, if I used this chart I would predict my maximum heart rate to be: 220 minus 53 (my age) = 167. I’ve had my maximum heart rate tested several times and it’s more like 200. So much for formulas!
If you’re interested in knowing what your TZ are this is the perfect time to do so. Triathica has a membership special of $40.00 per month and you get all three TZ assessments for free. Keep in mind that we don’t have ANY initiation fees or contracts so the worst case is that you get three assessments worth $150.00 for $40.00.
Call us to schedule yours. 949.273.6223
IRONMAN NUTRITION
Larry (Lar-Dog) Davidson
Lar-Dog, a member of Triathica, and a good friend, recently enlightened us with some of his Ironman nutrition secrets.
According to Davidson, “It’s no secret, really. I simply use Infinit Nutrition’s Ironman formula with a few minor modifications (a calorie and caffeine boost). Inifinit’s regular Ironman formula contains 280 calories but I mix it to three times the normal strength in a 20-ounce bottle. I stir it with a knife or straw to help keep the foaming to a minimum (the protein causes it to foam-up if shaken) and I’m ready to rock!”
While on the bike, Davidson, sips the Infinit blend and chases it down with water from his aero bottle. At aid stations he replenishes the water in the aero bottle and keeps on cranking. He has another bottle waiting for him in his special needs bag and he’s got another 840 calories to help him complete the 112 grueling miles.
In addition, he’ll keep his Gu bottle, caffeine pills and salt tablets handy in the event he needs them. According to Infinit all of your nutrition needs for your endurance event can be satisfied with the Ironman formula – nothing else is needed, other than water.
On the run Davidson takes a Gu early on because as the race wears on it becomes harder to eat solid food. He alternates Coke, Gatorade Endurance and water between the aid stations on the run and takes lots of salt to avoid cramping.
Take it from one of the strongest age group Ironmen, Lar-Dog Larry Davidson if you’re looking for the elusive secrets to an Ironman PR.
FREE GROUP WORKOUTS (WEEK OF JUNE 20th)
All of our group workouts are free to all members and non-members, so come on out!
This week we’ll be swimming the Pacific Coast Triathlon course so if you’re registered for this great event come on out and practice with us. We’ll be happy to help you with your swim and transitions strategy. You will have to pay for parking which is $10.00. Park at the Reef Parking Lot. If that lot is full you can walk from Los Trancos.
All of our group workouts are free to all members and non-members, so come on out!
Week of July 13th
Event: Group Swim
Place: Triathica flag at Crystal Cove (NEW LOCATION)
Day: Wednesday, July 22nd
Time: 5:30 p.m.
Planned Workout: Swim the PacCoast Tri course
Event: Group Ride
Place: Triathica HQ
Day: Saturday, July 25th
Time: 7:30 a.m. (NEW TIME)
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, July 26th
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
PETE & CORRINNE UPDATE #3
Kelli Whittaker
Pete and Corrinne have had another busy week “training like triathletes”.
Corrine started the 12-week training camp last week and says, “she was really impressed with what she learned about triathlon essentials and is really looking forward to the future lessons”.
She has also really enjoyed the group swims stating, “I’m glad I learned how to transition faster. Ron taught me how to get into the ocean water quickly and how to get out of it quickly”. He taught her to pop up when her hand touched the sand instead of getting up early and fighting through waist deep water. She explains, “the group swims have helped me tremendously because everyone is out there learning together”.
Pete started the training camp this past Saturday and is looking forward to the experience. He says, “I am eagerly anticipating the training camp and the free 9-week training plan we all get for being in the camp”.
Pete and Corrinne’s week of training went “fantastic”. They rode the Orange County Triathlon bike course and then ran part of the run course. They were both pleasantly surprised with their performances. Pete said, “we discovered that the run was very hilly and it was a challenging course, but I’m very happy that we did it because now we know where we are and the next time we train there we will be able to gauge our progress”.
Pete also led the group bike ride for Triathica Saturday. He took the riders through Santiago Canyon and had a blast leading the group.
Corrinne and Pete both continue to use Triathica’s facility and attribute much of their training success to the equipment inside the training center as well as the knowledge of the USAT certified coaches that work there. According to Pete, ” Triathica just makes training easy, everything is here at your disposal”.
PACIFIC COAST TRIATHLON “COURSE TALK” WITH RUSS JONES
Russ Jones is one of the nation’s top ranked sprint course triathletes in the men’s 50 – 54 division. In 2001 he was the winner of the national sprint championships at the Pacific Coast Triathlon. In 2005 he was ranked number one in the country in the USAT rankings for men 50 – 54.
Russ has offered to do a “course talk” here at Triathica to help you have the best race of your life. Russ has raced, and won his age group, multiple times at Pacific Coast. His knowledge of this course and enthusiasm for the sport will help you have a great day at the Pacific Coast Triathlon.
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Topics Russ will cover include: - The course - Pre-race strategy - Race strategy - Transitions Russ will also be available to take your questions about training, nutrition and anything else triathlon related. This is your chance to learn from one of the best in the business so we hope you’ll join us for this great opportunity. |
Date: Friday, July 24th
Time: 6:00 p.m.
Place: Triathica, 26475 Rancho Parkway South, Lake Forest, CA 92630
Cost: FREE!!!
Contact: Jarrett Pflieger, 949.273.6201 or jarrett@triathica.com
RACE REPORT: PETERS CANYON SUMMER TRAIL RUN SERIES
Ron Saetermoe
I’d heard about the Peters Canyon Summer Trail Run Series put on by Jonathan Pauley of Renegade Racing (renagaderaceseries.com) but had never competed until Thursday, July 9th. If you haven’t done this race, you should.For $30.00 you get a great trail race and either a burger or hot dog meal or a series T-shirt. Either way it’s a great deal!
The three races take place on various Thursday evenings at Peters Canyon Wilderness Park in Tustin. The event is very well organized and is located at the park so it’s a great place to bring the entire family.
Since this was my first time to the event I had no idea what to expect. I made my way to the starting area a bit late and heard one of my Orange County Triathlon Club buddies, Stan Gertler, call my name. I elbowed my way into the starting corral alongside Stan and we were off.
I understand the race may circle through Peters Canyon from either direction, but both are challenging. Stan assured me that this was the “easier” way. Didn’t seem like it to me!
Essentially, the majority of the course is run on the trails open to hikers, mountain bikers, coyotes, and anyone else that wants to use them. We encountered everything, short of the coyotes.
The first half of the 5-mile run was very challenging with lots of climbing. At one point I was contemplating walking but didn’t. It was tough!
The second half of the run was mostly downhill. What a relief!
I got a side-stitch at about mile three that didn’t go away but felt like I was pushing a pretty good pace. I passed a few other runners as we neared the finish. One guy in particular was in my sights. I let the younger runners and women pass me without a fight (that’s right, I don’t mind being “chicked”) but anyone near my age group will be challenged.
Good thing I mounted the challenge because I found out later that the guy I passed with about 200 yards to go was in my age group and had been in 1st place.
I won my age group with a time of 37:16 (7:27 pace) and Lamar Sepulveda finished in 2nd (M50-54) with a time of 37:17! A great race I’ll remember for a long time.
