Century Club

I've been getting in some quality long rides with short brick runs on Saturday's at the the Budweiser Plant in Cartersville, GA.  This weekend was my last chance to go long out there in the foreseeable future so you better believe I went long.  Even better I convinced Mary, 2-time IM and in training for IM Canada 2012, to join me in the suffer fest.  I wanted to get a 100 miler in before I really cut back and spend a few weeks focusing on Olympic distance racing in preparation for USAT Collegiate National Championships on April 21st.

Saturday was an early and long day.  We rolled out of the parking lot at 7:45 am - it was chilly creating a wardrobe catch 22 - we didn't want to freeze but we also knew we wouldn't be stopping by the cars to drop clothes off anytime during the ride so we would have to hold on to them or trash them if we brought them along.  We both started out in riding shorts and long sleeves.  After 15 or so miles I had mostly warmed up - except my feet.  Darn it toe covers, I always underestimate your importance.  I can't put into words how pretty and peaceful riding around this area is.  There is very light traffic, gorgeous horse farms, and beautiful views of the Blue Ridge Mountains.  There are also wonderful smells of chicken farms, a few long steady climbs, a couple short steep climbs, and lots of rolling hills.  This was my first attempt at 100 miles, my farthest ride had previously been 86 miles that I did out at the Bud Plant a few weeks earlier.

I didn't know what to expect with trying to ride 100 miles.  When most people find out I rode my bicycle (yes, 2 wheels, pedals, powered by my legs) 100 miles the response is, "I don't even like driving my car that far, let alone riding a bike, you must be crazy."  Well I am crazy, we all know that, but riding a bicycle 100 miles is awesome.  It's therapeutic, it's calming, it's a celebration of life, it's quality time getting to know your riding partner.  This was my first ride out of the Bud Plant with a partner - on previous rides I have met people on the route and ridden 20 or so miles with them before going our own ways.  Having a riding partner was great, I know in an Ironman I will be riding "alone" but not really, there will be 2500 other athletes on the same course.  We pushed each other, we encouraged each other, we laughed, we reminded each other to get nutrition in, and we had a good time.  One of the reasons for riding 100 miles was to really start to nail down my nutrition plan.  I started the ride off with a gel at hour 1 and hour 2, a had a peanut butter and honey Uncrustable at hour 3 and a Powerbar at hour 4.5.  I used water split with minimal powerade during the first part of the ride, then water, and then a bottle of Gu Brew for my liquids.  My stomach did well, I did not have any GI issues during the ride or after during my brick run.  I could have probably done 2 Uncrustables as it was tasty and easy to manage but so tiny, the fun was over too quickly.  To make our 100 mile ride we rode the 66 mile loop, the 31 mile loop and a short out and back to get the odometer to 100 before heading back to the cars.  There is a 100 mile route marked out but we have not heard great things about the roads so we thought the 2 shorter loops would be a wise decision.

Any liquid nutrition tips?  Have you tried Gu Brew?

Dad would have loved the Bud Plant rides.

Following the ride I took in some more fluids, packed the bike back into the car, and got into my running shoes.  I set out on my slightly over 4 mile brick run.  The first mile was hard, at least the weather was perfect.   The one thing I enjoy about brick workouts is my ability to hit my pace and keep it from the start of the run.  When I only run I tend to go out way too fast and have to reel myself in before I completely blow up.  After mile 1 my legs started to feel good and before I knew it I was at the turn around point and headed back toward the plant.  The run route I use is along the straight away that the cyclists are coming in on at the end of all the routes.  There is a steady flow of cyclists to motivate and encourage you along the way and the occasional 1 or 2 other runners enjoying a brick as well.  All in all the run was great - it was actually my fastest on this route out of the 3 brick workouts I have done there.

I wasted no time when I got back to my car and just drove home.  I stopped at the corner gas station to pick up two bags of ice so I could promptly begin an ice bath once home.  I drank chocolate milk, ice bathed, opened my thoracic spine up with my tennis ball trick, and all out recovered on Saturday afternoon.  Recovery did involve some school work - but never again - as I will no longer be a student in a very short time :)

Do you recover well after a long effort on the bike or run?  Do you ever have trouble sleeping after a long training day?

To my surprise I felt great on Sunday.  I wasn't sore at all and needed to get some energy out so I set up a practice area to go through my transitions.  With 100 miles behind my I will focus on Olympic distance for the next 2 weeks, and then drop my length of my rides a bit and build the length of my brick runs to be prepared for the Kinetic 1/2 in May.  Racing season is upon us and it kicks off this weekend for me with in Oly Tri on Saturday and a duathlon on Sunday.  My group ride this evening did show me that my legs are tired and I need more recovery and taper to perform my best this weekend.  But I have had a couple great run workouts both yesterday and today.

"I don't quit when I'm tired, I quit when I'm done."

Have you done any tri's or du's yet this year?  When does your multisport season kick-off?

A Year to Look Forward To: 2012 ATP

I've spent the past couple months training and putting together the Annual Training plan for 2012.  I've battled <40 weather at Skyline and out to Great Falls on the bike with some great people from DC Tri, I've attended race planning and Ironman forums and have had the opporunity to pick brains and ask all the questions I've come up with about Ironman.   I've developed a plan and committed myself to be willing and open to changing it.

Last year I began going through The Triathlete's Training Bible by Joel Friel over Christmas and loosely based this past season off of the training tactics in The Training Bible.  As my friends like to remind me "life happened" (Ride of Silence) this year and my training plan for Augusta 70.3 didn't go exactly as planned.  I truly enjoyed the experience competing in a 70.3 (and had a decent result) event and learned tons to help guide me and prepare me for the upcoming 2012 season.

Do you write out a training plan or just do what you can throughout the season?

As I prepared my 2012 Annual Training Plan I re-read The Training Bible and also read Joel Friel's book Going the Distance.  I went through my Excel spreadsheet of all my workouts since September 2010 and used that information to estimate annual training hours.  I plotted out training hours week-by-week leading up until August 26, 2012 making sure to include base periods, recovery periods, build periods, and of course peak periods.  My training plan builds to 29.5 hours during my biggest week.  This is a lot - but to achieve something you've never had you must be willing to do something you've never done.

I've set lofty goals for 2012 and beyond, I'm committing myself to live like a champion, train like a champion, recover like a champion, and eat like a champion.  Within the middle of the plan lies graduation in May, another move (most likely back to DC), and the beginning of a great and promising career as a Doctor of Physical Therapy.  I am confident that these life events will help me manage my time, motivate me to complete my workouts as planned, and rest when my body needs it.

The plan "officially" begins January 2nd leading to a 1/2 Ironman distance race in May followed by recovery and the build to Louisville :).  I've been watching the 2011 Ford Ironman Championships all too much and loving every second of it.  Below is the beginning of my 2012 race schedule.

2012 Race Schedule
March 18, 2012 - Publix Atlanta 1/2 Marathon
April 14, 2012 - Belews Lake International Triathlon
May 12, 2012 - Kinetic Half
June 17, 2012 - Washington DC Triathlon (Olympic Distance)
August 18, 2012 - Age Group National Championships (Undecided)
August 26, 2012 - Ironman Louisville


What is 2012 shaping up to look like for you?


I am looking to add a 1/2 Ironman possibly at the end of September, 1 or 2 more Olympic Distance events, or possibly another Ironman ;)

Summit of Wilson Mountain in Sedona, AZ (7122 ft.)

I've enjoyed some wonderful leisure time over the holidays including a trip to Sedona, AZ to reset the mind and body.  It was exactly what was needed after 2 stressful weeks of schools, finals, and packing/moving all my "stuff" into storage.  I am now enjoying quality time in Michigan with my family and friends and enjoying some winter training.

A Journey Just Begun

Less than 11 months away.

A couple of weeks ago - on August 28, 2011 to be exact, I bit the bullet and registered for the big one.  That's right I have officially registered for Ironman Louisville on August 26, 2012.  I was pumped up feeling good from my training for my 70.3 and for Nation's Tri and realized that next year may be my ideal year since I am forced to take a little time off between graduation and licensure - perfect time for peak training.

Have a minute? Read it.

I've now been registered for about a month.  I've gone through an array of feelings of excitement to Holy $#!* what did I just commit to, to I want to win and qualify for Kona and also I just want to survive.  I've since become more content with the idea and have read You Are an Ironman by Jacques Steinberg.  It's very good book about 6 people's journey's to IMAZ 2009.  It helped put into perspective what I will be doing, made me think about WHY I want to do this, and helped me realize what I need to plan for - including long training days.

I am beyond glad I completed 70.3 this year and realized how important it will be to get my legs comfortable riding 112 miles and holding a pace I've trained at so that I can be successful during the run.  I will be completing a marathon on October 31, and yes this will give me confidence, but running after swimming and cycling at times feels like a different sport than running alone.

Can I make it here under 12:00:00?

So here starts my journey to 140.6.  I have began looking at different training plans and asking fellow DC Tri club members what they have used.  To this point I have self-coached and been successful.  I need to improve my swim and I know I can do this by getting help with technique.  I also need to build up to long rides at race pace - doing this with a training partner or group will push me harder and make me better.  As I age up as of January 1, 2012 I am in a much more competitive AG.  The athletes in the upper end of the 25-29 AG could have 5+ years of experience/training on me.  Along with 140.6 the journey will involve other important races including Age Group National Championships and potentially another 70.3.  Unfortunately the schedule probably won't be as packed and exciting as this year to allow proper time to build for the IM and keeping my bank account in mind ;)

Have you done an Ironman?  Did you use a training plan?

Any advice or suggestions?