PETE & CORRINNE UPDATE #10
Jarrett Pflieger
Another very hot week and another week of training logged by Pete and Corrinne on their quest to dominate the Orange County Triathlon on September 27th.
Lucky for them, this extremely hot week also coincided with a recovery week in their Triathica training plans. In a recovery week, the workouts are meant to be easy and not stress the body too hard. Just getting the blood pumping a little and not pushing it will allow the body to repair itself from the previous two weeks of build up.
Even though the workouts were meant to be easy, Corrine was still feeling effects of the heat. “ This week I felt pretty tired and sluggish most likely from the heat,” she said, “or maybe it’s because I am up late with my kids, and their football schedules, combined with the fact that I get up at 3:45 to open here at Triathica. I’m getting a bit run down.” Corrinne also missed her swim workouts this week due to being so busy, but luckily her swimming is already pretty strong. What she is really trying to focus on right now is the bike and getting the pace up in the run. When it comes to pure distance, she’s got that covered.
“I am also trying to train for a 50 miler in November. It’s rough trying to start trail running when you haven’t done it for a couple of months. The weather has just been too hot! I am really looking forward to some cooler temps,” Corrinne explained.
As for Pete, a notorious over-trainer, the heat made sure he didn’t push himself too hard, even if he wanted to. “ This past week really felt like a recovery week because it was so hot. I was forced to take it easy and focus on properly hydrating,” he said.
He got a little carried away on Tuesday and tried to throw an extra trail run in after he had already done his bike/run brick earlier. It really zapped his energy levels and from that point on, he made sure he took it easy for the rest of the week.
Looking forward, Pete is focusing on staying disciplined during the holiday. The three-day weekend can be enticing for an over-trainer to fit an extra workout or two in when it is really unnecessary.
This next week, Pete is hoping cooler weather will give him the opportunity to improve speed on the run. He plans on doing some tempo runs with shorter duration and higher intensity. Like Corrinne, he has the distance portion down, just needs to work on the speed.
Check back in next week to see how Pete and Corrinne are doing on their quest for the OC Tri.
FUNDRAISER RECAP
Sara Davis
First of all, thanks to everyone that attended my fundraiser Monday to help me get to the Sprint World Championships in Australia. It was definitely a huge success. Triathica helped out a ton with contributing to the raffle and all of the support for which I am very thankful. It was a wonderful gathering of friends, family and even some people who I have never met before, but wanted to help out a local athlete. It made me very excited and I felt so blessed to have so many wonderful people in my life.
I also want to give a special thanks to my friends who lent their musical talents for the night. You guys sounded great. In the end, the fundraiser helped me pay for my ticket to Australia so thanks to everyone!
When I get to Australia I am doing it the cheapest way I can. My friend Lindsey told me about couchsurfing.com which is an organization where world travelers let other world travelers stay on their couch or in an extra bedroom while you are visiting and will sometimes even act as personal tour guides. She said it was an amazing way to meet people and make life-long friends. I am either doing that or staying at a friend of one of my waterman’s teammates, Micah Carlson knows in Australia.
Either way I am excited to meet new people. I have traveled to other countries on my own before so I totally comfortable in a new environment. Four days before the race I will be staying in a condo at the race site that my friend has set up for me with five older triathletes that always win their age groups. It’s a good environment to be in since they are all very serious and ready to win.
I really don’t know what to expect at World Championships, but it has to be a huge event. There are socials, parades, opening ceremonies, etc. I almost feel as though I am going to the Olympics. My nerves haven’t hit me yet, but I am very excited to experience something completely new. I never thought that after only my second season of triathlon I would qualify for world championships! Well, I will let you all know how it goes and thank you everyone for all of your support! Train hard while I’m gone!
WINTER TRAINING FACILITY
Ron Saetermoe
It may be smoldering hot outside now, but in the next month or two, you can expect things to change. The days will get shorter, and the air colder. It may be hard for you to get all your workouts in due to weather or dislike of riding in darkness. That’s where Triathica comes in.
We have literally everything you need to get your workouts in, all in a cozy, climate controlled facility. Don’t let the comfort fool you. Indoor training is the perfect way to focus on your workout and your workout alone. No worrying about cars, obstacles, visibility, flat tires, waiting for a lane, wearing a jacket, etc. Everything is in a controlled setting which helps you take your workouts to the next level.
With the racing off season and winter approaching, we’re announcing our best deal to date . . . one that will probably NEVER be repeated . . . a six-month membership for just $180.00!!! This is a huge savings off our standard membership of $50 a month.
We know the economy is tough and many of you have been holding off on spending any extra money. However, we also know how dedicated you are to the sport of triathlon. So we’re hoping that this offer will get those of you that are on the fence to come on in and “train like a triathlete.”
Here’s how it works: Enroll in any of our four memberships from September 1, 2009 to September 30, 2009 and you will get to train here at Triathica for just $180.00 ($30.00 per month). Your fees are due upon enrollment but we do have a monthly installment option of $210.00, or $35.00 per month.
Your membership begins October 1, 2009 and runs through March 31, 2010. If you want to come in before October 1st to train you will need to buy a regular membership for $40.00 (for an “associate” membership) until October 1st (for the month of September we’re bringing back the three training zone assessments in swim, bike and run with your paid membership — a $150 value.)
Our thought is that with winter coming and daylight savings going, you’ll want to do more of your training indoors. And what better way than with our PowerTap spin bikes, CompuTrainers, an Endless Pool, and Landice treadmills, the smoothest and most quiet treadmills you will ever run on?
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
THE 30-MINUTE WINDOW
Jarrett Pflieger
What do you think is the most crucial time of a training session? Is it the first few minutes, the very end, the warm-up, or somewhere in the middle of your workout that is the most important? It may surprise you to know the most important time is the 30 minutes directly after your workout is finished.
The time from your warm-up to the conclusion of your workout is obviously important. Improper form, too low an intensity, too high an intensity, unsafe behavior, and other factors can ruin the effectiveness of a workout. But even if do all of that perfectly, you can still negate the benefits of a workout by not using the 30 minute window to replenish nutrients lost during your training session.
During a training session you are taxing your body and using up its energy stores (glycogen). Once your workout is finished, you must replenish what you lost in order for your body to begin the process of repair. In the 30 minutes immediately following your workout, your insulin sensitivity is at its highest and when your body is in this state, whatever nutrients you take in will be easily transported directly to your muscles, liver, and wherever else it is needed. You will suck it up like a sponge.
If you do not eat or drink the right things soon after your workout, the window of opportunity will close and it will take you much longer to replenish glycogen stores and other nutrients. This will dramatically increase the time it takes for you to recover from that workout, decrease the performance benefit of the workout, and affect your next workouts. The more recovery time between workouts, the fewer workouts you can do in a period of time. Fewer and lower quality workouts means less opportunity for fitness gains and slower race times. Can you see why post workout nutrition is so important?
Now you know why it’s important, but what should you eat or drink after a workout?
The three things you need to focus on replenishing after a workout are muscle glycogen, water, and electrolytes. To replace muscle glycogen, you should consume something with easy to digest carbohydrates, about 1 – 1.2 grams per pound of body weight. Simple to digest carbs include some fruits, sports drinks, white bread, simple sugar, etc.
To aid in the absorption rate of the glycogen and prevent muscle catabolism (breaking down muscle tissue for energy), 10-20 grams of easy to digest protein is ideal. Stick with whey protein for this, or even better, hydrolyzed whey, which is already pre digested and made for easy absorption. You can find whey protein at any nutrition store.
To replenish electrolytes, a sports drink is your best bet unless you are planning on eating a salty meal soon after your workout. Electrolyte is basically a fancy word for sodium or salt.
You should continue the carb, protein, electrolyte consumption every two hours or so until your next major meal. If I know I am eating an hour or two after my workout, I find that chocolate milk is a great post workout drink. It has sugar in the milk and the chocolate to replace muscle glycogen and protein in the milk to aid in absorption.
You can get away with a bad warm-up, bad form, or improper intensity to some extent and still have a good workout, but failing to consume proper nutrition can make your workout a waste of time, and in some cases, even damaging. Just remember the 30-minute window of opportunity and plan ahead to make sure you get proper nutrition in before the window closes.
TRIATHICA “STREET TEAM”
Jarrett Pflieger
As many of you know, we are trying our best to reach our 200-member goal by the end of the year. We believe Triathica has the potential to be the literal hub of triathlon in Orange County and once we reach our membership goal and prove it can work, we would like to move to a large, more centrally located facility that offers more to our members.
We are doing alright on our own, but we need help. We are currently putting a “street team” together to help us reach our goal and would like you to be a part of it. Here’s how it will work.
The street team is open to anyone (member or non-member), who would like to make some extra money and contribute to the growth of the sport of triathlon. Basically, all you have to do is tell your friends, family, or whoever else might be interested in training like a triathlete at Triathica, or maybe they are already a triathlete. If they come sign up as a member and give your name as the referral, you make an easy $30, no strings attached.
They sign up, you get paid, the end. We will provide materials, coupons, and some training if you want to make some real money, or you can just mention it to people you know and see what happens. If you are thinking about signing up yourself, just bring in a friend with you to sign up and you will almost pay for you first month’s dues. Depending on how many people you bring in, we’d like to give you free services as well including video analysis, coaching, spin classes, training plans, etc.
It’s easy to be on the team. Just send your name, email, and phone number to Jarrett@triathica.com and we will put you in the system. Every time someone uses your name to sign up, you get a $30 credit to your name. A check will be mailed out to you at the end of every month.
If you have more questions, send us an email or call 949.273.6223. We would love to have you on our team.
