MARKER SETS
Ron Saetermoe
Any good goal has several elements to it: it’s measurable, achievable and has a timeframe. Marker sets include all of these elements.
A marker set is a very precise workout you can repeat over time to track your performance improvement. Precision is very important because if you don’t have a controlled environment there may be other influences at work that skew the results. For example, if you use a three-mile course around your neighborhood to test your cycling performance there may be factors that impact it beyond your performance.
For example, some of the factors might include temperature, humidity, wind and traffic. Each time you do your course the conditions will be different, sometimes dramatically so. As a result, you’re not really getting a good gauge of your performance.
For that reason alone I’m harping on the benefits of training with watts. When you come to Triathica for a CompuTrainer session, we can duplicate the workout you did a month ago quite precisely.
So what’s an example of a marker set? Here’s one for cycling. The cadence stays at 90 throughout.
In this example, the second marker set was performed six months later and the athlete shows a considerable performance improvement in terms of rating of perceived exertion (RPE) and heart rate. This is what you would expect to see from an athlete that was actively training and getting the proper rest.
Believe me, besides your races, there’s little more motivation than to see your performance improve in this way. Last night for example, I tested myself on the treadmill and found that my average heart rate dropped from 170 to 162 at a 7:00 sustained pace on the treadmill. That’s nearly a 5% performance improvement. That’s huge.
Give us a call if you’d like to learn more about marker sets.
Cheers!
BIKE MS: BAY TO BAY TOUR
Felicia Jones
If you are wondering what dumb thing I am doing now, here it is . . .
Why am I doing this (the Bike MS: Bay to Bay Tour on Saturday, October 10th/11th)? Felicia isn’t THAT kind of cyclist! I do understand that this is probably beyond my normal riding capabilities, but who am I to turn down a challenge?
This is a race in support of someone I greatly admire and wish that everyone can one day have the pleasure of meeting. Lynette is the spouse of a teammate and is a woman whose magnetic spirit always stays with you. Dave and Lynette have been fighting MS together for many years and in honor of the love and devotion the two have for each other (high school sweethearts, and still sweethearts) I want (and need) to ride. Dave and Lynette are great examples for how each of us should live our lives and love those that are a part of it.
I am really riding this grueling race because Lynette can’t. AND if she could, she would probably beat Dave.
I understand that times are tough, but I would appreciate if you could donate even a few dollars (you don’t have to post an amount on the page). If everyone donates just one dollar, and I send out 1,000 emails . . .
So, since I don’t like to ask people for money, I have come up with a way to reciprocate for those that are eager to donate. Here are the donation levels:
$25 “Hungry Hippo” – You will receive 1 dozen homemade chocolate chip cookies or 1 pint of homemade salsa. You must be semi-local for delivery.
$30 “The Chef” – You are invited to a cooking class at my house where you learn how to bake chocolate chip cookies and make the infamous “Felicia’s Salsa.” Wine will be served, of course.
$50 “Wax On, Wax Off” – I will come to your home, if you are semi-local, and wash your car. This includes external washing, shine on the tires, and the windows. (Only one car, SUVs and minivans extra.)
$75 “Auntie Daycare” – I will watch your kids for 3 hours. This only includes your kids and a date will have to be negotiated. This only works if I live within 2 hours of your home or make a habit of coming to visit where you live (that is pretty much everyone); and that I like your kids.
$100 “Place Your Ad Here” – Body marking. Yes, there it is, I said it. I will post an ad for you, on my body, on race day. Now, this is limited to space (legs and arms only), and will have to be re-applied for the second day of the race (I plan on showering). This can be drawn by you, me, or my team members the morning of the race. I will supply minimally 4 marker colors (black, red, green, blue), but it must be something that I can show to my grandmother.
$150 “In Your Face” – You will be invited to watch the race (Day 1 Carlsbad, Day 2 San Diego) and to laugh and take pictures as I come crawling across the line. Sign making materials will be provided for you to express yourself to the racers (i.e. “Felicia is da bomb!” or “Only 80 more miles to go!”) Those that make it to Carlsbad are invited to stay in the beautiful Carlsbad Residence Inn for the night and wish us well the next morning. Continental breakfast will be served.
$200 “You Have Got to be Kidding?” – At this donation level I will deliver a singing telegram from you to a recipient that is semi-local. This could include costume and, of course, dancing and clowning around. You must understand that the only songs I know all the words to are “Happy Birthday” and some Christmas carols, but I am sure we can work something out.
If you don’t want to take advantage of any of these prestigious parting gifts, any amount you are willing to donate will be greatly appreciated.
Anyone want to join me for a ride?
NEWBIE NERVOUSNESS
Ron Saetermoe
The terror on the “newbie’s” face is humorous. That’s because the terror is on someone else’s face, not mine.
Many new triathletes (newbies) seem to have come to the sport in similar ways – one of their “friends” coaxed them into it. That’s how I started, and to this day I can’t thank Greg Fitts enough for the encouragement.
The problem is that most come to the sport ill prepared. Sure, there are coaches and triathlon clubs out there, and great organizations like Team in Training, but most new triathletes enter the sport without a lot of guidance.
Granted, the vast majority of newbies just want to survive their first race, but secretly I think they also want to feel good about their performance. That’s where a good coach comes in. A good coach will help get you physically and mentally ready for your big race.
Triathlon is very simple, but very complex at the same time. I mean, who would think it would be so darn hard to put on your singlet when you’re wet? Some day I’m going to shoot video in the transition area of a race and put together a “Funniest Transitions” video. It is hilarious.
Triathlon is simple because all you have to do is swim, cycle and run. Even the most unfit amongst us can “complete” a triathlon, whether they believe it or not. However, getting beyond just surviving takes much more.
Here are a couple tips:
1. Get a coach: Of course I’m going to say that, right?
2. Read: There are a ton of books and magazines out there. Triathlete magazine and Competitor magazine have great articles for the newbie. www.beginnertriathlete.com is another great resource. I also like the Wes Hobson book called Swim Bike Run.
3. Get a plan: If you just go out and swim, bike and run without a plan you’ll never reach your full potential. I’ve posted my “ideal” workout week here before and I really try to stick with it.
4. Measure your performance: Periodically do “marker sets” which is a particular workout you do at different times of your season to see how much you’ve improved (more in this newsletter).
We’ll be starting a newbie triathlon camp here soon so stay tuned for more information on that.
Cheers!
FREE GROUP WORKOUTS (Week of September 28th)
All of our group workouts are free to 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 September 28th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, September 30rd
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 3rd
Time: 7:00 a.m. (back to the regular time)
Planned Workout: 1- 3 loops of the Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 4th
Time: 7:00 a.m.
Planned Workout: 9 miles in 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 Park at the beach ($8.00) or on the street (free) |
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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) |
PETE AND CORRINNE UPDATE #13
Jarrett Pflieger
The week leading up to the OC Tri was not a typical training week for Corrinne, it was mostly a lot of rest. She was able to get a massage on Monday and a chiro adjustment on Tuesday. She and Pete were also able to attend the Triathica course talk on Tuesday night, which they agreed, “provided key race insight.”
Pete was also able to taper the last week and take it easy, besides an unexpected 10-mile hike on Wednesday through the local mountains, searching for a lost trail runner, Gina. “After being out there with 100 plus degree temperatures for three plus hours, I was pretty cooked,” said Corrinne. She did replenish her lost fluids, but still felt a bit tired. She hoped that a few days of active rest would have her ready by race time.
I saw both Pete and Corrinne at transition on Sunday morning. They seemed excited and anxious to start, but not really nervous at all. It must be the ultra-runner in them.
Corrinne’s wave went off second and Pete’s was 5th. The water was too warm for wetsuits, so they both decided to go without them. For Corrinne, the swim was much longer than she thought. “I usually breathe every four strokes, but I was so pumped up from andrenaline and all the thrashing going on around me that I had to breathe every other stroke.” She planned on staying to the left to avoid congestion around the first right turn bouy, but apparently, so did everyone else. She was scared about re-injuring her broken wrist, so she finally found some clear water right in the middle of the swim course, of all places, and was able to settle down and get into a nice pace.
She finished the swim then unfortunately had some problems on the bike. She felt some rubbing going on in the back wheel area, and thought she might have a flat or some brakes rubbing. She got off the bike at one point to check, and the brakes were rubbing a bit on the rim. She was unable to adjust them out on the course and had to push through the extra resistance caused by the brake. Because of that, she believes her run suffered. “While I was riding I somehow pulled my groin muscle. The combination of the pulled groin and the exhausted legs didn’t lead to my best run,” she said.
Pete was also a bit dissappointed in his run time, but I think a lot of people were disappointed in their run on Sunday. It got hot pretty fast and it is a very hilly course. “Both Corrinne and I have run and biked the course many times before the race and I know we could have easily done better. I think it was just a combination of several small things that led to a disappointing performance. There is always next race,” Pete explained.
Overall, Pete and Corrinne both had a blast and are looking foward to their next triathlon. The most important thing is that they finished and had fun while doing it.
Results:
Pete – 2:48:03
Corrinne – 3:14:08
