Bloggers Anonymous.

I read in a recent magazine article that there are over 64,000 blogs associated with triathletes... I guess mine is in there somewhere, but that is a LOT of blogs for a "niche" sport. When I read this, I thought I would get online and see what other folks were writing... It's amazing, but there really is a lot of great material out there.

I, myself, am a bit of a researcher when it comes to a hobby or a passion. When I get into something, I spend my free time looking up anecdotes, advice, commentary, and so on, and find out who else is interested, who is an expert, and who doesn't know what they are talking about. You can guess, therefore, that with 64,000 blogs to look through, I'm pretty much swamped with information...

Why is it that we triathletes have to write so much? I don't think we have much to say, really, except for, of course, MY blog (it's informative and interesting, right?)... I think it's because being a triathlete is a more cerebral activity than many people realize. After all, it's skill set is really simple... If you can swim, ride a bike, and run, then you have the tools necessary to do the sport. So, since it doesn't take much to "learn" how to do a triathlon, maybe we're drawn towards overthinking the whole process... After all, we really don't need 50 million articles on "how to run"... We all know, instinctively, what it takes to run. And nobody had to teach us, as children, how to run. We figured that out for ourselves... The biking might be a bit more challenging, and the swimming is not always a given, but even those are skills many of us do pick up at a fairly early age.

So, with a lack of basic skill development to focus on, we spend our time pouring over article upon article of "how to do it better" and also "what this means to me" chatter...

Nothing wrong with that, right?

Well, think of it this way. Thousands of years ago, cavemen carved pictures into caves to tell stories and recall events of their lives. They tracked hunting seasons, ancient games, and so on. The Olympics are a direct result of these recollections.

Taken a step further, let's presume that this internet thing, or "series of tubes", is going to be around in some way for a long time. I think, then, that these blogs are our way of recording history. Hundreds of years from now, our stories, all 64,000 + triathlon stories, will be a painting of the culture of our day.

This is our way of saying that each and every one of us was important, and the fact that there is no cap on the number of blogs, or the content, available, means that "my" importance is not at the expense of "your" importance. We're all democratically significant and, also, equally insignificant, in telling stories.

So, I say "blog away"... And if you're writing about triathlon I am probably going to find your site sooner or later.

Meanwhile I plug along and train for my first race of the year. The UBC Triathlon is in just over 2 months and I am signed up for the Olympic distance. This is a risk as the weather is habitually awful for this race, so doing a full Olympic seems foolish. But it is also a "big" enough event to get me psyched up for it, so that's part of the process.

I have adopted a low-intensity, high frequency training routine for January and February. Essentially I am operating on a 10-14 day schedule with one day off every two weeks. Since the volume and intensity are low, the recovery is shorter, so I'm looking to make those gains in base training. Strength and yoga have continued to be focuses the past two weeks. I have managed to avoid taking time off during the holidays, although I have been eating quite a bit and drinking quite a bit - it's DECEMBER, after all... But I haven't taken more than a day off a week of exercise, so I feel fairly healthy heading into January. I can't say the same for my weight, though. I have definitely added a few lb's over this month. I suppose a little "winter fat" is good for me, as it gives me some reserves for training.

Time for some more Christmas food (although it is Boxing Day).

Special thanks to my support crew!!!

Paul & Penny

Me, Erwin, Dad & Mom (Stephanie in the hat on the far left)

Just a special thanks to my support crew of 2006. Here are some pictures (could not find pictures of Steve and Stephanie :( ).

Happy Holidays!!!

I'd like to thank all of you who were reading my exploits!

Happy Holidays and a Happy New Year!!!

Annual plan...

Last night I did a backbend for the first time. I was going through my Yoga DVD as I have been since I got the DVD last week, and decided to give that back bend a try. It's one of the last moves in the program, which I have also discovered is not 20 minutes long as I thought, but more like 30 minutes (a realization I had not had after my 6th run through)...
Anyway, I have never done one before, so I was pretty happy with this breakthrough.

I've broken down the year into the Base, Build, Race phases (and the Preparation phase, which I am in right now). My plan is build around a projected hour total of aout 500 hours between January and the end of August. That represents almost a 10% increase over last year's mileage. I have also broken it into two training segments, the first being the training to prepare for the Half Ironman in June, and the second being the training from June to August that will consist of the predominant Ironman training. By way of this approach, I feel I can manage my time appropriately, since all my run training will be at a half marathon training level between now and early June, leaving the only really "long" period as the bike ride.

By outlining the year and the hours I anticipate, I can now start to work backwards and figure out a monthly progression and specific workouts. I have also decided to use the first Base Phase of the year (January) to have sport specific training weeks. In other words, three of the four weeks will consist of one-sport specific training period. One week, swimming. One week, cycling. One week, running. Strength and flexibility training will still be a major component of the first phase of the base, with a change in the strength program towards more weight and less repetitions, maximizing the strength gains early in the season.

I have identified two primary limiters. The first is muscular endurance. This is best addressed through some tougher bike workouts early in the season, weight training, interval training, etc. The second is focus. I think this is best addressed also through the harder sessions, but also through some early season racing. I have signed up for the UBC triathlon, and plan on running a Half Marathon in either April or early May, and using the first 6 months to ride a little faster than I am comfortable with, run a little quicker with some intervals, and swim some hard 400's (a Lisa Bentley suggestion).

For now, here's the Annual breakdown:

January - Base #1 - Focus on Maximum Strength phase, stretching, 1 week swim focus, 1 week bike focus, 1 week run focus, 1 week recovery.

February - Base #2 - Stay in Maximum Strength phase, stretching, balanced focus on sports, but more interval and time trial based. 40k bike TT, 1/2 marathon time trial, 400's increase (swimming).

March - Base #3 - UBC Triathlon - Time trial (focus on mental aspect and strong finish on 10k). Transition to strength maintenance, continued flexibility focus. Longer invervals (but still hard).

April - Build #1 - Half Marathon in Gibsons or Mission on April 1st. Longer rides (80-100 miles), continue half marathon training. Strength Maintenance.

May - Build/Race prep - Penticton weekend (2nd weekend of May) includes first ride of Ironman course. Peaking phase built in as well towards Oliver Half Ironman on June 3rd.

June - Race 1st week. Transition 2nd week. Return to Base #2 for 2nd half of month.

July - Base #3 for 1st 2 weeks, recovery week, then Build into August.

August - build 1st 2 weeks, last two weeks are peak and race prep.


I will build in some monthly tests for each of the three disciplines. A 1000 meter time trial in the swim, for example, will be a January test.

Therein lies the plan...

Now I have the last phase of the Preparation phases, which is just about building consistency and frequency into the training. No mileage worries, just keep me moving!

The Fraternity of Pain.

There are those who see triathlon as a rather solitary sport. Actually, some Ironman athletes are seen as spending way too much time alone, to the point of being over-reclused. I think there is a focus that is required of the Ironman athlete that lends itself to this perception. But I think that a lot of that also comes from a misconception that we're out there, by ourself, for hours upon hours upon hours, week after week, just exercising with no social or human contact.

When I sit on my trainer and bike away for 90 minutes while watching a hockey game on t.v. or something, I start to see the point. It does resemble a hermit-mode mentality. During the summer, I can think of a few instances where I was training alone, and sometimes that solitude was refreshing. Teaching a running clinic, combined with my group training, left 1-2 workouts per week where I was really on my own.

I sometimes head down to the local tri shop, Speed Theory, to pick up a new piece of equipment, and spend 2 hours talking with Jeremy, or one of the staff guys, about the sport, our races, other things, etc. Yesterday I headed to Speed Theory for a bike fit and spent an hour chatting with a couple of guys who I did Ironman with in 2006... Reclusive? Sometimes I wish... It's a very small community and we all know each other's business. But it is a community of folks who really represent different cross-sections of the sport, different goals and purposes, different lifestyles, etc. I sometimes am chatting with a student at UBC, or a 55 year old, and we're having the same conversation...

It's quite fun to meet different people, through Ironman, and be part of this community that supports each other, but also has a little "envy" going on that makes you want to go back and work a little harder. You see the guy at the end of a cold weather bike ride, getting into the store to get warm, and lament whether or not you should have done your bike workout on the trainer, or sucked it up and gone outside (personally, I'm more biased towards the trainer as I like that time to myself too).

And going to Ironman in Penticton, I can't go 1 block without running into someone I know or have met, and I think that's just awesome. It truly is one of my favourite weekends of the year for that reason.

So, solitude? Hermit-mode? A little, but it's all part of being in a community of people who want to be this way.

But then I get stuck in a triathlon store, chatting with 4-5 people, for an hour, and I think how can that be considered reclusive? Maybe it's just that we don't spend as much time with people outside the sport anymore...

I think that's what creates a little bit of the loneliness feeling. I definitely feel that I don't spend as much time with my non-triathlon friends as I once did, and I think there is a little neglect on my part. Every weekend is about "what training do I need to do this weekend?" rather than taking a trip to the States, or going out to a club, or something that I would do with some friends that has nothing to do with triathlon. I went skiing on Friday (snowboarding) with my brother, and it was awesome. I went up to Whistler twice last year, but the year before I don't know if I went up once. I quite enjoyed going up there. And I have a few more ski days planned just to keep things light. However, with school, and work, and training, every second will count for me, and so I have a sense I'll be doubly focused in the spring towards getting my base training in so that I can have a successful summer.

In analyzing my upcoming year, I think that the Ironman training will have a benefit of giving me a timeline and a goal to shoot for that is a little different from my school. I have been told I'll have some night classes, which has me a little worried about scheduling... However, I think it's a matter of will rather than a matter of time.

I repeat my mantra, "Keep things simple, keep plans simple." Stay as local as possible as often as possible, as travel time just eats away at time.

And finding my social outlets in my activity. Our "fraternity of pain..."

December planning - take one...

Yesterday I ended up with a 1000 meter swim and another 30 minutes of "physio workouts". Combined with the yoga work, these strength workouts are part of my overall "triathlon conditioning" program as I set forward.

I realize as a newly "self-coached" athlete I am inherently more and more responsible for my own training and, furthermore, my own training schedule. I have to learn to be honest with myself about my ability, my progress, and my time.

In my own estimation, I averaged about 12-13 hrs/week of training over last year's training. This is based on lower numbers in January and February and higher numbers throughout the summer. It ALSO measures a 2 week reduction I faced due to my broken thumb. I take that all into account because I want to assess the amount of training I actually did in order to get the results I got (including the Osoyoos Half Ironman 5:23) and see if a realistic "bump" in training hours is appropriate.

Taking this into account, I can ask myself if a 5% increase in training hours from January 1-August 25th would lead to a better performance. Based on these numbers, my training hours from January to August were around 450. A 5% increase would bring it to around 475 hrs. That's about 1 hour more/week. On average, mind you.

When I think about adding an hour of training, I can definitely see that being a possibility. I can also, however, see that as school and work get moving, this will become a challenge. So going for 2 extra hours/week is definitely out of the question.

Ironman training is also a lot about time investment and your rate of return on the time spent. It is incumbent on me to get value out of the hours I spend. In a lot of my online research, I'm seeing the words "body composition" over and over again. This may be forcing me to look more and more at reducing weight and improving my body composition. It does make sense, after all. Improved flexibility and strength, and being lighter, will lead to more efficiency and a greater likelihood of gaining more from each session. Sooooo, more attention to detail in my diet will be a key focus here. It also stands to reason that I just need more energy to get through a school day with homework than I have for a typical workday.

The next stage is in recovery, and the more I can put into recovery the better my improvements will become. So, a 5% improvement in recovery could, theoretically, be the equivalent of a 5% increase in training volume...

I have started to warm to the idea of some early season "C" races to get me going. I've already signed up for the UBC triathlon in March, but an earlier half marathon and one in May (Vancouver Half Marathon perhaps?) would allow me to focus on some early training, and I can create a Half Marathon training program to get ready for it that will fit perfectly within the constraints of my other training, and school. If I could put together a sub 1:30 Half Ironman by May, I can foresee some stronger running improvements going into the summer.

Working towards a quick 40k time trial on the bike would be a good goal as well. In looking at my schedule, there are two places where this test could be performed. One would be the UBC triathlon, and the other would be the Bare Bones Duathlon in Penticton in May. The Bare Bones would be a good one if for no reason other than it could come right after a ride around the Ironman course in the morning.

The reason I think about a 40k time trial is to work on my "above-comfort" speed. I want to try to push my limit so that my comfort level is 1-2 miles/hour faster on the bike in time for Ironman, making a 20 mph bike split more of a realistic possibility while still doing a solid run.

Lastly for today, the swim. I've been working 3 days/week minimum on my swimming technique, foregoing endurance and going purely for technical gains. I can definitely feel an improvement. This is an aim to get around the 1:05 mark for the Ironman swim. Given a 1:14 this year with a gimped arm, I feel a healthy "me" can aim for that 1:05 mark with a certain realistic plan.

Tuesday musings - Yoga...

Since I have received my "Yoga for Endurance Athletes" DVD, I have lost that natural excuse of mine NOT to stretch. The DVD only takes about 20 minutes so there really is no way to avoid it, and I am working up to 2-a-days on a few days. In fact, today I have already done one session and plan to do another before I go to sleep tonight.
I am still not feeling any more flexible, but I also recognize that my flexibility has shot itself down 6-feet under in the past year. I'm one stiff muchacho.

I have finally caught up in sleep, getting about 7 hours last night and 9 the night before. I am starting to ask myself questions like "if you stay up now, what will it cost you later?"

One thing I am learning with training is how much I am in need of structure. I am all for this off-season of relaxation, but I simply am not good at maintaining my fitness when I don't set up the routines... This does not bode well if I determine that my cost and schedule prohibit the coached workouts I so enjoyed last year.

My last intended triathlon purchase before the holidays are the pair of bike shoes I have on hold at Speed Theory until this weekend. This is part of my Ironman budget, as my 5 year old bike shoes, with holes and a little wear and tear in the sole department, simply won't survive another year... I'm surprised they survived this long.

Penny, one of my training partners who went to Vineman with me in 2005, is talking about doing the Wildflower. I would love to go but I think that will have to be a 2008 OR 2009 venture...

Cold FX season.

One big new purchase this weekend... An Elite Fluid Trainer from Speed Theory. I had heard about the trainer from a guy I ran into while swimming last week - I guess I should say "swam into" - so I decided to go and check it out for myself. Being on a "hand-me-down" Tacx trainer for the past 5 years, I have been interested in seeing if I was unnecessarily making things difficult for myself.

So, I bought the Elite and tried it out for the first time on a 90 minute indoor trainer ride Saturday morning. I won't completely say it was the trainer, but that 90 minutes has never felt so effortless on an indoor trainer. My heart rate and everything were in the normal ranges I wanted to train at (between 130-140 bpm) for a longer ride, but I was able to switch gears and get a better "feel" while spinning. Maybe my engine is just getting stronger.....

Last week was, most certainly, a week of Christmas celebrations, as I did not have one night where I wasn't out and having a few drinks. Add further punishment to this and I now have a slight cold and sore throat, something I had managed to avoid for the past few months. So, I'm onto the Cold FX remedy and loading up on the Vitamin C.

I am going to a Christmas concert tonight but I still plan on trying to get in a 45 minute trainer ride, with 45 minutes of weights and stretching after. I have created a new competitor for myself... Last year's "me"... I am taking my training schedule and plan from last year and asking myself to work harder than "my last year's self". I figure if I am ahead of last year's "me" then I am establishing a competitive edge over "my" last year's fitness... Right? Make sense?

Probably, until I start talking to myself.

I headed up to North Shore Athletics on Wednesday after my massage and found myself in a conversation with one of the employees about nutrition products. 30 minutes and $65 later, I have a sampling of new nutritional products to experiment with...

1) NUUN tablets. These are intended to be dropped into your water, and have the same effect as Gatorade and such in terms of electrolyte balancing and hydration. I have heard mixed reviews on their effectiveness. Apparently people who have lactose intolerant stomachs report having bigger problems with the NUUN tablets. I am not lactose intolerant so I don't anticipate this sort of problem. Desiree Ficker uses the tablets and seemed to do alright at the Ironman World Championships this year (2nd place :)). The website is: http://www.nuun.com/

2) Endurox4 Recovery drink. I realize that I need SOME form of recovery drink after exercise. I am warming up to the notion that a lot of exercise does not give me permission to over indulge in burgers after my workouts, and in fact it is counterproductive. The Paleo Diet re-emphasized that the first half hour to one hour after the workout, the recovery drink is essential. I bought a tub of this powder to try out after workouts through the winter. This is a KEY component to training, in that the muscle damage and stress from workouts is, I feel, the main limiter to my performance in other training throughout the week. The website for Endurox4 is http://69.94.64.50/enduroxr4.com/index.html. I am trying the lemon flavour.

3) Possible the more experimental of these is the Carbo Pro 1200 concentrated drink. The claim by the company is that one bottle contains the equivalent of 8 bottles of gatorade or 12 gels. If this is the case, this may solve my inherent issue of not getting in enough calories on the bike. The bottle contains 1200 calories. Theoretically that would probably do the trick on the bike. It is like putting a concentrated form of the CarboPro in with Thermalyte salt tablets... The description on the website can be found here: http://www.nvo.com/sportquestdir/products/skudetail.nhtml

Ad per convention, it is wisest to test these nutritional products out early. So, it's December, and I'm using this time to make sure they work for me. I even used the Endurox4 yesterday to overcome a little hangover from my birthday celebrations... It worked like a charm ;)

33... and not a day older...

I think by now I have syphened away my audience due to my inactivity, but today brought on some overwhelming desire to get caught up with my "blogging" life. After reading several friends' blogs and answering some early work e-mails, I opened up the dashboard and decided it was time to start writing again...

So, where to begin? Well, I have added a new element to the dream of Kona in 2008. I am foregoing the real life and heading to... film school. That's right, after a few months of thoughts and trepidations over the "what do I do with my life" question, I have come to a decision that I have avoided off making over 10 years ago. Actually, about 14 years ago to be more precise.

So why now? Why at the brink of career-dom and the prospect of contented happiness would I make a radical switch and turn my professional life and personal life topsy-turvy? I guess I am not content at being "content". The truth of the matter is that I have been hinting at exploring a more artistic side of myself for a few years. About three years ago I started reading a book called, "The Artist's Way", which helped me renew my love of writing. Whether or not I am any GOOD at it is a matter of opinion, but as a result I've been building up writing practice for these many years.

And then, the Ironman bug hit again. Whether creativity inspired the Ironman or Ironman inspired my creativity, I'll leave that to continued exploration, but either way the two seem connected to each other. And, the final step is taking a leap of faith...

After taking a look at my RRSP's and inquiring into student loans, I realized that this is affordable and manageable, with a few sacrifices along the way... And this comes back to the Ironman... Since Ironman can cost a lot of money, I have to find ways to train, prepare, and be ready for a race in August, while limiting expenses.

The old adage holds true, then. Instead of investing in equipment, I need to invest in myself. I need to build a stronger, more flexible, and more aerodynamic body and frame. An investment that will pay off far more than a new biking helmet. So, the trick now becomes doing all things as are necessary to perform, and to let the equipment be the instruments of that performance, rather than the cause. Any skilled musician knows that the instrument is only worth the skill of the person who is using it.

I turn 33 years old today...