Yo Yo Yo. So, I did the Racine 70.3 this weekend. I won't bore you with the details. It was SUPER hot out. I didn't do as well as I hoped and I had very high expectations coming in to the race.
I think it is human nature to expect big things, or at least things you were able to do in the past. There are millions of reasons why people miss expectations; age, stress, work/life balance, other obligations, etc...
In the case of Triathlon, and specifically my case, my expectation is to get on the Podium every time I toe the line. That might sound a little arrogant, but I feel like I've earned that expectation. Now, that being said...I MUST bring my "A Game" or I will get my azz handed to me! There are way too many great athletes in the area and all of them are gunning for the same thing I am.
So when I miss that expectation, like I did on Sunday, it effects me. Specifically, I'm disappointed in the level of biking I can produce right now. My swimming is at an all time level for me. Running, very solid from the gigantic base I had from the marathon earlier this year. I might be missing a little boost in the run, but all in all, I can't complain. But then there is the bike.
I've changed a bunch this year on the bike. Brand new fit. I'm using a power meter now (used Heart Rate for 5 years to gage effort). And, I'm a month behind where I have been typically at. My big race isn't until October, it's usually in September. I rode Sunday 3 minutes slower than 2 years ago. That hurt the ego a bit. I rode the last hour 25 watts lower than the first hour....that NEVER happens to me...I'm usually super solid and even.
I did a time trial on the bike a few weeks ago...20 watts lower than a few months back. What the hell? I should be getting faster not slower! It is super frustrating.
At first, I blamed it on the marathon. Then, I blamed it on the weather. Then, I blamed it on my new bike fit. After that, I blamed it on the power meter. Then I blamed it on Kona being in October so I'm behind. It's not like I haven't been biking...
So I took a step back...talked with my coach Jen...and did some soul searching on what I need to do to get ready for October. First thing, Jen and I will be focusing a little more on the biking. I need to leave my ego at the door, and start riding at the lower wattage now. Go slow to go fast...eventually. This will help get my bike power back and boost my confidence.
Secondly, I've been slacking a bit in the weight room as of late. Lot's of races, using "recovery" as an excuse...etc. I won't over due it, but strength training is a big part of my background and my body responds to it very well.
Last, my diet. And you know what...I have a feeling that this is the REAL reason my watts are down. I have a tendency to eat the SAME amount of food year round. It is a bad habit. I put 12 pounds on in the off season (mmmm beer). Now, I'm almost at race weight, but it is only July. So guess what...I'm not eating enough for the training schedule I'm on.
So starting yesterday, I'm back on livestrong.com (the very best website to track calories in my opinion) tracking my calories and aiming to be no less than 200 calories under my burn for the day. This takes diligence, but as I type...I haven't ate dinner yet and I need to eat 1,000 more calories tonight before bed to hit my goal. Typically, my dinners are somewhat small because I eat big lunches. So...before tracking, I would be 600 calories short at the end of the day with a 400 calorie dinner...which is actually 800 calories low because of the 200 calorie buffer. Stack that day after day, week after week....and wallah! You got no POWER my friends.
So I won't sulk because, for me, I had a bad race on Sunday. I'll course correct. I'll check my ego at the door when I head out for ride. A little more focus on the bike, a little more strength training, and a lot more attention to detail in my diet WILL get me results. I look forward to seeing how my bike improves for the REV3 in the Dells a month from now.
So if your stuck in a rut, half way through your season, take a step back. Course correct....and see what the possibilities are! I'll let y'all know if this works....
AND.....a special shout out to Lisa and Selina who are running Ironman Lake Placid this weekend. One of my all time favorite races! BEST OF LUCK! Remember, River Road SUCKS on the 2nd loop...so stay mentally strong out there!
Dave
Dedication, Passion, Results......as long as I eat enough :)
Thursday, July 19, 2012
Monday, July 2, 2012
The 3 P's!
Holy Inferno Batman....dang it is HOT out. Training in the heat is definately a big challenge for everyone. Speeds slow down...recovery is tougher...and forget about bringing down your heart rate once it get's jacked up.
It's been a very busy time since Leon's tri. Officially, my build for Kona started this weekend. I logged 108 miles of biking and 19 miles of running. All in the crazy heat. I finally gave in to Power outside and got a Power Meter this week. It was really cool to see how I really ride the roads in northern Illinois. I quickly found out that I smash the hills WAY TOO HARD. I found out in a hurry that being steady makes much more sense and the power meter will definately help. Looking forward to letting everyone know how this progress' throughout the year.
Besides the training, I competed in the Pleasant Prairie Triathlon last weekend. It was another Olympic distance event and I was psyched to redeem myself from a disappointing Leon's race.
It was a very fun morning. My mom and Ryan were racing. Ana was competing in the relay doing the swim portion. Everyone was ready for a great day. The heat wasn't too bad and I was looking forward to a FAST day.
I got out fast on the swim and quickly found myself in 2nd place in my wave. I could see the first place swimmer up ahead and worked hard on the back half of the swim to catch him. I made a strategic decision to draft him the last length of the swim instead of passing....I'm unsure if that was a good move or not. I think it cost me about 45s in the swim...but it did conserve a lot of energy. I got out of the water right behind him and felt like I didn't even swim. I beat him out of transition and I was first on the bike in my age group. It was a really cool feeling!
Out on the bike I was hammering it. I really felt like I was flying and no one in my age group passed me at all. I kept waiting for the uber biker to fly past...but it never happened. The bike was a little short (22mi)....but I managed to average a little over 24mph and make it off the bike in 1st. I was really putting together a great race.
Out on the run....I really didn't have the "pop" in my legs I was expecting. At mile 1, I was starting to struggle...but I wasn't going to give in or slow up like I did at Leon's. Right after mile 1, I got passed by a guy in my age group that was FLYING! He made me feel like I was walking. He ended up running a 32min 10K...I couldn't do that on my BEST day in an open 10K. He was unreal.
I held on to 2nd place until mile 3 or so and then got passed again. So that put me in 3rd...and there was no way I was going to give that up. At the last turnaround, with about 1.5mi to go, I noticed a guy in my age group that was gaining on me. He was about 15 seconds behind me and I made eye contact with him after the turn. I made the decision that there was no way he was going to beat me. I couldn't live with myself if I gave up the podium in the last 10 minutes of the race.
So I put my head down....and went for it. I started flying....or at least that is what it felt like :) The pain was so intense...I could barely see straight after a mile. It was about that point that I sort of blacked out. I don't remember much of the last half mile except for turning around at the 6mile marker to see if the dude in the yellow and black was close....I didn't see him. I crushed him! It was such a great feeling for about 3 seconds when I crossed the line.
This is me after the finish...not feeling too good. Yeah...I threw up right after this photo was taken. I've NEVER ran so hard I threw up. It was a great feeling....most of you will relate :)
In the end...I held on to 3rd place....and the dude I thought I dropped, not in my AG :) 4th place ended up being roughly 5 minutes behind me. Haha!
Me on the Podium getting my AG medal. Always an honor!
It was a wonderful day out there....my run wasn't as speedy as I hoped, but I PUKED. So no regrets!
Mom and Ana after the race! Mom had a terrific race and Ana's relay team won the overall! Ryan completed his first Olympic Tri and CRUSHED it!
So what are the 3 P's? PR, Podium, and PUKE! A true trifecta last weekend :)
Oh yeah...my mom rode 106 miles yesterday on her bike. She is 60 years old. What did you do yesterday? :)
Dave
Dedication, Passion, Results
It's been a very busy time since Leon's tri. Officially, my build for Kona started this weekend. I logged 108 miles of biking and 19 miles of running. All in the crazy heat. I finally gave in to Power outside and got a Power Meter this week. It was really cool to see how I really ride the roads in northern Illinois. I quickly found out that I smash the hills WAY TOO HARD. I found out in a hurry that being steady makes much more sense and the power meter will definately help. Looking forward to letting everyone know how this progress' throughout the year.
Besides the training, I competed in the Pleasant Prairie Triathlon last weekend. It was another Olympic distance event and I was psyched to redeem myself from a disappointing Leon's race.
It was a very fun morning. My mom and Ryan were racing. Ana was competing in the relay doing the swim portion. Everyone was ready for a great day. The heat wasn't too bad and I was looking forward to a FAST day.
I got out fast on the swim and quickly found myself in 2nd place in my wave. I could see the first place swimmer up ahead and worked hard on the back half of the swim to catch him. I made a strategic decision to draft him the last length of the swim instead of passing....I'm unsure if that was a good move or not. I think it cost me about 45s in the swim...but it did conserve a lot of energy. I got out of the water right behind him and felt like I didn't even swim. I beat him out of transition and I was first on the bike in my age group. It was a really cool feeling!
Out on the bike I was hammering it. I really felt like I was flying and no one in my age group passed me at all. I kept waiting for the uber biker to fly past...but it never happened. The bike was a little short (22mi)....but I managed to average a little over 24mph and make it off the bike in 1st. I was really putting together a great race.
Out on the run....I really didn't have the "pop" in my legs I was expecting. At mile 1, I was starting to struggle...but I wasn't going to give in or slow up like I did at Leon's. Right after mile 1, I got passed by a guy in my age group that was FLYING! He made me feel like I was walking. He ended up running a 32min 10K...I couldn't do that on my BEST day in an open 10K. He was unreal.
I held on to 2nd place until mile 3 or so and then got passed again. So that put me in 3rd...and there was no way I was going to give that up. At the last turnaround, with about 1.5mi to go, I noticed a guy in my age group that was gaining on me. He was about 15 seconds behind me and I made eye contact with him after the turn. I made the decision that there was no way he was going to beat me. I couldn't live with myself if I gave up the podium in the last 10 minutes of the race.
So I put my head down....and went for it. I started flying....or at least that is what it felt like :) The pain was so intense...I could barely see straight after a mile. It was about that point that I sort of blacked out. I don't remember much of the last half mile except for turning around at the 6mile marker to see if the dude in the yellow and black was close....I didn't see him. I crushed him! It was such a great feeling for about 3 seconds when I crossed the line.
In the end...I held on to 3rd place....and the dude I thought I dropped, not in my AG :) 4th place ended up being roughly 5 minutes behind me. Haha!
It was a wonderful day out there....my run wasn't as speedy as I hoped, but I PUKED. So no regrets!
So what are the 3 P's? PR, Podium, and PUKE! A true trifecta last weekend :)
Oh yeah...my mom rode 106 miles yesterday on her bike. She is 60 years old. What did you do yesterday? :)
Dave
Dedication, Passion, Results
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