Going Vertical

I can't believe it's April 24th. Time is really going by fast! That means my race is getting closer & closer, and that also means every training session counts! In January & February you can kinda slack a bit on your workouts, because you still have plenty time to get it together. But come April, EVERY WORKOUT COUNTS! Every lap in the pool, every mile ran, every pedal stroke. Which brings me to this weekend's workout: Hitting the bridges.

I'm sure I sound like a broken record, but riding hills is tough for me. I'm not making excuses, and I'm not I'm not complaining at all. It is what is is. Kinda like how some have a tough time with algebra. It just means I have to work harder than others to excel at them. Sometimes it's best to know what your weaknesses are so you can work on them.

The plan this weekend was to hit the bridges and ride them for 3 hours. Here I am before I headed out:



As an FYI, I got this jersey before T-Mobile became a household name in the US. Back in the early/mid 90's they were a powerhouse in the pro cycling world. They were the Lakers of cycling:



This team no longer exists, but I still have my kit! LOL



I was feeling pretty good this morning as I got ready for my ride. The bike is the most important aspect of the race, because if my legs are cramped up there's no way I'll be able to run. Unfortunately that's happened tome before & I've had to walk the majority of the run as a result. NOT FUN.

Here's a quick vid before I start my ride:



The plan today was to try different riding styles up the bridges: Sometimes I'd attack & try sprint as fast as I could. Other times I'd sit in the saddle & ride at an easy pace. Other times I'd ride seated, but at a faster pace. The goal is to hit my legs in a variety of ways, in hopes they can recover enough for the next time up the bridge.

Basically I'd just be riding the bridges back & forth, back & forth. I do this to try simulate the rolling hills I'll see on race day. This would be a boring ride, except I really DO like riding hills & bridges. I like the challenge of it. But the views make it that much easier to do:

Here's a pic at the top of 1 of the bridges:




The pics really don't do the view justice, especially on that pic. Going down the bridge is an incredible view of the Gulf of Mexico.

On this pic Mexico is straight ahead (even though we can't see it;)




45 minutes into my ride I'm feeling pretty good. To be honest, I felt like I just got on the bike. Here's a quick vid I took at that point:



Up to this point I'd taken my time over the bridge. I wasn't trying to push it, just taking my time. In Flatwoods I can start off aggressively, because there are no hills there. Sometimes when riding the bridges, I can feel fine, then halfway up I'll get a leg cramp or feel like I hit a wall and can barely pedal and will fall over! So I'm ride defensively on the bridges.

I'm now an hour into my ride & I still feel good. Really good! It's now time to get a tad aggressive on these damn bridges! I start to ride as hard as I can, standing & really pushing it as far as I can up the bridge. I get anywhere from halfway to 3/4 of the way up before I sit and pedal. What I have to work on is my tempo and relaxing AFTER I ride all out. The key for me is to not fight the hill, but try ride WITH it. It's hard to explain, but the more you "fight" the hills/bridges, the more energy you use. I have to work on that.

I've been riding now for 90 minutes and I feel STRONG. I head over to the 2nd bridge now, which is the hardest. I've eaten half a Clif Bar, taken 2 electrolyte pills, and a Gu. I ride the hardest bridge last because that's the best way for me to improve. 2 hours into my ride I want to have to work VERY hard. How else will you get better? You have to keep pushing yourself.

The views from this bridge are just as nice as the other one:





This bridge is HARD!! It's longer than the other one, and seems like it takes forever to make it to the top. When I try stand & pedal I get about halfway up before I have to sit down. It takes me about 2 minutes to get to the top. I guess that would make me a "2 Minute Brotha?" Yeah, but ONLY in this instance! lol



2:15 into my ride I start to feel the effects. My left leg is starting to feel a twinge, like a cramp is trying to come. When that happens, I try to work them out by standing & pedaling at an easy cadence on the flats. I also become more aware of food & drink intake. Luckily I didn't get any cramps today, but I was definitely tired.

After the dust settled, I accomplished my mission today and rode 3 full hours. Here's another quick vid:




I was pretty tired when I shot that one. Riding bridges really wears me out, but it's a GREAT workout!!

I must admit, I was pleasantly surprised that I felt much better within minutes of getting off the bike. That's a VERY good sign. That means my legs are recovering pretty well. That's GREAT, but there's s till work to do. can't get over-confident. Gotta stay focused and can't rest on my laurels!


After my ride I did my customary walk to get rid of the lactic acid in my legs:




This is a great place to train, and a great place to relax AFTER a workout:



The cool thing about living in Tampa is if you like the beach, there are PLENTY spots you can hit. Even find some nice, secluded spots like this one.



Sometimes I like the chillin out more than the actual workout! lol






All in all, I had a great workout. I'm still not fast on the bridges, but that's not my primary goal. My goal is to ride them at a good pace, while still having enough energy to run afterwards. I expect people to pass me on the bike come race day, but I want to pass them right back on the RUN! So I have to make sure I'm fresh starting the run, but still have a good ride. I'm hoping come race day I'll be able to do that. Luckily, I still have time to make that a reality. I don't have a lot of time, but I plan on using every workout forthcoming to make it happen!

Thanks for reading! Till next time, peace!

Sight Seeing

Today was a great day to go for a run, and that's exactly what I did! It was back to Bayshore for another 7 mile run. I'm still not in race shape yet, but I'm confident I will be by June. The key is to be consistent in my training and gradually increase the intensity and distances of my bike & run.

Ironically, the swim is my weakest of the 3 sports, but it's my easiest! My goal in the swim is to finish the 1.2 miles using the least amount of energy I can. That way, I can go a little harder on the bike and (hopefully) the run. People rarely win a triathlon with a great swim, but you CAN lose it with a bad one. My swim is decent, and I can swim that distance right now if I had to because I swim year round because it's great exercise.

Now the bike & run are different! lol Trying to keep up the level of fitness to be able run 13 miles and/or 56 miles year round is too much for me. Not only would I get burned out, but my knees couldn't take the pounding of the running. I do try to keep some level of fitness though: My goal is to be able to ride 40 miles at any given time, and run 7 also. If I can do that, it'll make it that much easier to get ready for races.

Thankfully, I can do that as I type this, but I can't put it all together in the same day. That's not an easy thing to do, and that's where the training comes in: Mental AND physical training. You have to be in the right frame of mind to do all 3 disciplines back to back to back. It can take up to 8 hours to finish, so the mental preparation is just as important as the physical.

To get my mind right, I like to watch old triathlons, Tour De France races, and track & field on dvd, read sports magazines and find motivational quotes. Quotes like “You are the only person in existence who can use your potential. It is an awesome responsibility.” Zig Ziglar and "In life, we choose whether or not we want to be a winner or a loser. To be a winner, we must devote time and hard work. To be a loser you do nothing, and that's exactly what you will get, nothing." ---Patrick Boles. Quotes like these really motivate me to get out there & give it 110%! I try avoid all negative thoughts, people, and actions, because all that will do is bring you down & prevent you from fulfilling your potential in anything you do...

Anyway, I had a great run today! lol It was another perfect day. There were a lot of people out& about having a good time.



I've been coming out here for years and I never get tired of it. It's quite relaxing and each time is like a new experience.

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Here's a quick video I shot before I started my run:

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What makes it nice is there's so much to look at while you run. You have the water (of course,) all the people, and the million dollar homes across the street:

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Each house is different and some of them are VERY nice. Stopping to snap pictures of them while running won't help my training, so just take my word for it. They are nice! lol.

But what really makes Bayshore so incredible is the water itself. It's very relaxing and makes running that much easier. Running on a treadmill is boring to me (even though I do it often) but I NEVER get bored coming out here! Now I said I won't stop to take pics of the houses, but I WILL stop if I see dolphins!



There were about 5 of them, and they came right up to the seawall! It was mad cool. I HAD to stop, because I don't see them every time I come out here.

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I tell ya, this beats running on the treadmill, watching old reruns of SOUL TRAIN any day! lol



After this brief 10 minute intermission, it was back to the business at hand, which was to run. Seeing the dolphins got me fired up, and I felt like I had a bit more energy. I was still running on the grass, so I was running a little slower than if I were on the concrete, but I still felt good. I get to the turnaround and take a look at the water and what do I see this time? Stingrays! Should I snap a pic? Oh what the hell, you only live once! lol



Heading back, I'm feeling really good. I feel stronger than my last run and my mind is as clear as the sky! Any stresses I had before I came out here are gone. All I'm thinking about at this point is enjoying my run as I place 1 foot in front of the other:



I finish the 7 miles in about 70 minutes or so. It's not about time right now, it's about how I feel during and after the run. I want to have good form: I want people to look at me & think I just started running, even though I've been at it for 45 minutes. Why? because that would mean my form is good AND I look strong and not tired. I'm not quite there yet, but Will be soon!

After the run I walked did my 20 minute cool down walk, then kicked my feet up and made a short video:



I like to relax a bit before I head home. What's the rush?



Besides, if I DID rush, I woulda missed this:



Kinda hard to see, but in person it's pretty cool!

Overall, it was a great run. I'm feeling stronger & my confidence is growing. I'll stay at 7 miles for a couple more weeks, then move it up a bit. By race day I'll be doing 10 mile runs, but that's a little ways off. No worries though. I'm almost there!

Thanks for reading! Till next time, peace!

Cruise Control

Well, my race is in 6 days and I've done all I can do at this point. This isn't like a final exam where I can stay up all night studying. All my "studying" has been done over the last several months. This week I'm going to tone down the workouts, get in the slow lane and put it in Cruise Control.

I had my last major triathlon workout this weekend, and it was rather tame in comparison to other workouts. It was an indoor brick: 60 minutes on the stationary bike at a moderate pace followed up immediately with a 60 minute light jog on the treadmill.

I decided to keep it low intensity because I want to make sure I'm fully rested & ready for this race. Not only that, the last thing I want to do is injure myself the week before the race! Better be safe than sorry...

I'll swim 1 more time this week and shut that down also. The swim will be low intensity also, focusing on my form. I usually swim for an hour, but I'll probabbly swim for 30-45 minutes only. The plan is to start focusing on the mental aspect of the race on Thursday. At that point I'll assemble all my gear and start the mental checklists...

In addition to doing an indoor brick, I lifted weights at home in the 2nd bedroom. (I have a treadmill, weights, stationary bike & treadmill at home. Once I hit powerball and get the mansion I'll build an indoor pool after I cuss out all the haters! lol) I've only been lifting once a week for the last month or so because I wanted to give myself an extra swim or bike workout. To my pleasant surprise, I haven't lost any strength over this last month. After the race I'll take a couple weeks off then go back to lifting 2x a week.

My gym does not allow cameras or videos on the premises, so I decided to use this opportunity to show some of the exercises I do while lifting. Most triathletes lift primarily during the off season, but I prefer to lift year round because I simply enjoy lifting weights.  The exra weight isn't good for the sport though. The lighter a person is, the faster they are. Luckily, this race has a Clydesdale Division, for guys over 200 pounds (I'm 210) to even out the playing field a bit. For women, the Athena Division starts at 140 pounds.

After a brief warmup of jumping-jacks and stretches I start with ab exercises:

I do 50 reps of the bicycicle crunches followed with 20 of these:

I also do regular crunches and leg raises (not shown.)

At this point I start my routine:

Bench press (2 sets of 10.)

At the gym I prefer dumbells, but I don't have the proper weight at home, so I use the barbell:

Next is seated dumbell lateral raises (not shown) 2 sets of 10.

For my back I do bent rows. I alternate between the barbell & dumbells. 2 sets of 10:

Next is seated shoulder presses. I prefer dumbells because of the greater range of motion. 2 sets of 10 as always:

From here it's bicep curls. I alternate between standing with the curl bar, seated with dumbells, or standing (as shown.)

Next is triceps extensions laying on the bench (not shown.)

I don't work my legs too much with weights because my knees aren't the best in the world.  I prefer to save them for the run workouts and when I walk/run the stairs.  But when I do work them, I'll do light lunges & squats:

After this, I'll do more ab exercises like I did at the start of the routine,then it'sa wrap!  The total workout is about an hour.  I'm not a bodybuilder so  stick with basic exercises, which works for me.  I prefer to workout at the gym because there's more energy, space, and better equipment there, but it's good to have equipment at home too. I can't go as heavy at home either.  I'll have to invest in more equipment.  One day!  lol

So, as I said before, the majority of my workouts are done.  I have 1 more swim workout left and then it's time to focus mentally.   I'm concerned about the bike. That's going to be my biggest challenge.  Once I get off the bike I'm good!  I'll talk about the actual race & my gameplan on the next blog.

Thanks for reading!  Till next time, Peace!