Endurance & Conditioning

The official term is "Strength & Conditioning," but right now for me it's all about building up my endurance and conditioning! That's the 1 thing I hate about the off season: you take a (much needed) break from all the hard training. It's good to do that because you need the mental and physical break. It's good to get away from it to refresh your batteries, catch up with friends, and do other things that you can't do while training. But on the flip-side, when it's time to get back into it, it takes time to get that fire back!

This is the most challenging part. You want to jump in and pick up where you left off last season, but at that point you were in peak condition because you were training consistently for months. Unfortunately, you're NOT in peak condition right now, and it can be frustrating when you want to push it, but just can't do it!

That's where I am right now, and it's going to take me some time to get back to that level. The only way to do it is by working hard, being patient, and staying focused. Today I went back to Flatwoods Park for another 42 mile bike ride. The plan was to ride a bit more aggressively than I did a couple weeks ago. The only way to truly get better at any sport is to push past your limits. This is also a mental trick I like to play with myself. When I struggle in a race, I tend to think back to the hard training I've done and use that as a confidence boost to make it through.

I decided to wearmy Marvel Comics jersey today in hopes of getting some superhuman strength!



Now some might look at my old ass wearing this jersy and think I'm crazy. (Kinda like how they were looking at me when I went to the gas station before my ride! LOL) But I don't care. If I truly cared what people thought I'd never do triathlons and go play basketball or something, but I like it, so that's all that matters! Besides, who doesn't like Marvel Comics?? lol



Today was a perfect day for a ride. Not too hot & not too cool. It was a great day to be outside! I got to the park & was ready to really push myself today.



I took a quick video before I started the ride:



What I really like about this place is I there are no cars to worry about. Hit & run drivers area real problem in the Bay area and I REFUSE to put my life in jeopardy because some a**h*le hits me and decides to leave me on the side of the road. So around the 7 mile loop I go.



I had a pretty solid ride today. My average speed for the first 21 miles (3 laps) was 19mph. I felt really strong, but at the same time, I was riding slightly above my limits. But that's OK, because that's what I wanted to do. I don't push as hard during a race because I have to conserve energy after the bike for the run.

I was able to pass quite a few people today, but I got passed by a 3 guys who were MUCH faster then me. What makes it amazing (to me) is they made it look easy! I really don't like to get passed. I take it as an insult like they said about my mother! lol But when I see that, it means that if THEY can go faster, then so can I! I just hve to keep working & trying to improve.

Back to the ride, I was feeling good at mile 21, so I decided to keep pushing to mile 35 to see how my legs would respond. I got to mile 35 and saw that I had been riding for about 1:55 minutes. I slowed down a bit from the first 21 miles but that's ok. I decided to ride hard 1 more mile to have an average speed of 18 mph for 2 hours (36miles.) At that point I shut it down and rode pretty easily to catch my breath & rest my legs.

After I ride I like to relax a bit and enjoy my surroundings while I eat another Clif Bar. There were people of all shapes & sizes out taking advantage of this perfect day:





After relaxing for a few minutes, I took another quick video:



After my walk I did my yoga stretches, ate an apple and headed home. I ate a plate of chicken fettucini with spinach on the side for my post ride meal:



All in all, I'm really happy with my ride today. If I had to keep riding I could have. I would've had to slow my pace, but that's ok. My bike endurance & conditioning is coming along nicely. It felt good to get out there and really push it. My legs are still burning as I type this, but it's OK. Some people will never understand why I like doing this, kinda like I'll never understand why some think being a wide receiver in the NFL running across the middle to catch a football is fun! lol It's all relative I guess!

I guess the key is to find something YOU like to do, not what's popular or acceptable. You gotta do what pleases you, not someone else, and doing triathlon is what pleases me! lol

I'm confident that I'll be ready for the race in June, but won't be easy because it'll be a lot hotter then. The summer heat down here is no joke but I'm getting mentally prepared for that.

Next week it's more swimming and I'll be hitting the stationary bike for some interval training. Saturday I'll do another 7 mile run at Bayshore. Maybe I'll see some dolphins! Time will tell!

Thanks for reading! Till next time, Peace!

Back to Bayshore!

Time sure is flying! Never mind the fact that I BARELY remember my 30's, lol but it's already MARCH! WTH! That means even though my race is in June, it'll be here before I know it. That means I gotta get serious about my training!

Getting ready for a race isn't like cramming for a test in college. In college you could stay up all night the night before, stuffing your brain with crap you'll forget 5 minutes after the test. Can't do that with racing. It takes MONTHS to prepare. It seems like every day counts when getting ready for a race. The reason being is it takes time for your body to recover from hard training sessions, and it takes time for your body to adapt and be able to handle harder & harder workouts.

I've noticed that it takes my body a little longer to recover between workouts now too. Thru (often times painful) trial and error over the years, I've discovered the fine line between training really hard and not going over that line and over-training and hurting myself. I know when to take a day off from training now and not feel guilty about it. My body tells me what it can & can't handle, & I listen! lol I also know how to stay in decent shape in the offseason, so when it's time to hit it hard, my body doesn't go into shock. lol With that said, it was time for my first "real" run of the year, and that meant going back to Bayshore.

I don't hide my preference for running outside over the treadmill. I find it easier to run from point "A" to point "B" as opposed to staring at a digital readout on the treadmill. But even with that said, the treadmill has been a lifesaver for me because of sight knee problems. If I didn't have a treadmill, I know for a fact that my knees would've been shot years ago & I wouldn't be able to run at all...

So even though I don't run outside as much as I used to, I still love it, and I make those runs count by going to 1 of my favorite places to run:



Bayshore runs alongside Tampa Bay, and the running path is uniterrupted for 3.5miles. No streets to cross or anything. Perfect for runners, bikers, and rollebladers! I always carry water with me on my runs, because it can get really hot here in Florida, and the last thing you want is to have a problem and be stranded with no water:



I had been looking forward to this run with nervous anticipation all week, and was really curious to see what type of condition I was in, and how my new shoes would hold up. Here's a quick video I took before starting the run:



In high school,I was running quick 6 minute miles. 20 years and 40 pounds later, I can run 7 minute miles for a little while if it were a life & death situation, lol but now I'm cruising between 8-9 minute miles when I'm at my best. Today, I wasn't at my best. This was a fact finding run. I'm simply trying to build up my conditioning, while saving my knees. That means running on the grass, which also means running a little slower:



I'm competitive, but not to the point I want to be the fastest person on Bayshore. I'll save that for the actual races. No need for me to try set a Bayshore record today, only to be limping for the next 3-4! (I guess that makes me a part time competitor?) lol With that said, it's all about the "home run trot" today. Ever see someone hit a home run & causally jog around the bases? That's how I was jogging today. Not a care in the world, just chillin! lol

The cloud cover & breeze made for a great run. I worked up a good sweat but didn't overheat or get too uncomfortable. At the halfway point of my run (about 35 minutes in)- I start the slow jog back:



I was hoping to see some dolphins today, but no such luck. Just water as grey as the skies:



I'm not complaining though, cuz it was still a great day! I ended up finishing my 7 miles in about 70 minutes, with a 15 minute walk cooldown. It was a good first run back, but I still have a lot of work to do. Running on grass is harder for me, cuz I feel it slows me down. But that's no excuse because I couldn't have run much faster on the concrete anyway! LOL Luckily I have time to get things in order! Here's a quick vid I took after the run:



Like I said before, cramming for a big race is impossible. It takes time to prepare mentally & physically for the big day. I'm not ready to race for 7 hours YET, but that's where my training & even writing this blog come in. It's all helping me get my mind right so when they day does arrive, I'll be ready to go.

Also, even though today's run was a tad slow & a tad tougher than I would've liked, mentally it's a victory because I know I can still run 7 miles. So next time I run I'll have that confidence in knowing not only can I make it, and I might want to increase my pace on mile 5 or 6 if I want. If it gets too tough, I can simply slow down. That's why you train: To see what you can & can't do!

After I kicked my feet up, ate my Clif Bar and relaxed for a few,



It was time to head home and eat. I ate an apple on the way home and then a meal of baked fish, yellow rice, mixed veggies, and 100% cranberry & apple juice blend.

A href="http://i29.photobucket.com/albums/c268/trimaster/9c29ac37.jpg">

My triathlon training is now in full swing! The fire has been lit like the Olympic Torch I'm ready now to really hit it hard! Who knows what this year's journey will hold? I don't know, but I'm ready to find out! Thanks for reading! Till next time, peace! :)

Switching Gears

Well, it's about that time: time for me to start training for my first race of the year! I've been working out consistently for several months now, but not training. Big difference between the 2!

I've been having some great quality weekly workouts as of late: Hour long swims, indoor bricks (hour long rides on the indoor trainer followed with hour long runs on the treadmill,) and lifting weights twice a week.

When I train for triathlon, I back off the weight training a bit. I don't lift as heavy, and I'll only lift once a week. But in the off season I live by the motto "Go heavy or go home!" lol

My love of lifting weights doesn't help my triathlon training very much, because I tend to pack on the pounds in the off season. The extra weight would be great if I were trying out for the Raiders, but I'm not! lol In triathlon, the extra weight is a hindrance, because the more you weigh, the more energy used. And that extra weight is really felt when trying to run 13 miles in 90 degree heat...

So, here I am. I'm ready to start training! I haven't registered yet, but I've decided to race in the Florida Challenge Triathlon again: A 1.2 mile swim, 56 mile bike, and 13.1 mile run on June 12, 2011.

I'm a tad worried, because they moved the race date from September to June. Anyone living in Florida knows June is HOT! And this race is really tough (for me) because of the hills on the bike. Then add in the fact that I now weigh 220 pounds with 18% bodyfat and I'm in for a long day!

So now, it's all about triathlon training. My mentality is now changing. For the last several months, I was all about pumping iron. Here's a pic of me leaving the gym last Tuesday after a great weight training session:



Yes, it was a great session, but now I have to focus my energies on the upcoming race, so today I went to Flatwoods Park for a 42 mile bike ride. Here's me in "bike mode as I get ready to go:"



One thing I like about training is it allows me to "get away" from the daily stresses of life. Flatwoods is perfect because it's out in the middle of nowhere. Nothing but nature and silence:





I hadn't ridden outside in about 6 or 7 weeks, so I was curious as to how my legs would respond. Riding the stationary bike is great, but it really can't compare to riding outside. You have to deal with the wind, the heat, hills, etc. etc. etc. When I ride the stationary bike, all I have to worry about is what episode of Soul Train or Caliente I'll watch to pass the time! lol

I started my ride on the conservative side. I rode at an easy pace to gauge how my legs were feeling. Even though riding the stationary bike isn't the same as riding outside, it has definitely helped me keep my conditioning up to par because after about 10 minutes I was feeling good! I decided to hit the gas and see how hard I could go and how long! lol

It was a perfect day to be outside. Not too hot and not too cool. Overall I felt good, but started to get tired around mile 35. The last lap I pretty much shut it down. The first 5 laps I rode like I was in the Tour De France, the last lap I rode like I was in the Macy's Thanksgiving Day Parade! lol I ended up riding the 42 miles in about 2 hours and 25 minutes.

After my ride I like to sit back, relax and clear my mind. My legs were quite tired, so I chilled for a few & watched people go by:



After chillin for a few, it was time to do some yoga stretches. I like to do yoga after my workouts as a cool down. It really helps me to recover and now I can't imagine NOT doing it. I found a cool spot in the shade and did 15 minutes of yoga:



All in all, it was a good ride. I'm not ready to race yet, but I still have time to get in race shape. But I'm officially ready & excited to get started! This week I also bought some new goggles, running shoes, and energy gels:







I like to buy 2 pairs of running shoes so I can rotate them. That makes them last longer. Also, they discontinue shoes kinda quick, so at least I have a style I like to last me a while! As far as goggles, there's nothing worse than swimming and having the band break or they become leaky!

So, my season has officially started. It's going to be a challenge juggling home life, work and the PT business, but I'm up for the challenge! You only live once, so might as well make it count!

Thanks for reading! Till next time, Peace!