White Lake Half Ironman Race Report, for May 7, 2011

Saturday’s White Lake Half Ironman was a Race Director’s nightmare. The race was scheduled to start at 7 AM, and was postponed to 7:30 AM due to a heavy lake fog.  At 7:30  there was no improvement at all so the Race Director decided to give it another 30 minutes.  He explained that if the fog didn’t improve by 8AM, the swim would be cancelled and the race would be run as a bike/run duathlon.  They could not delay indefinitely, he explained, due to time commitments made to volunteers and police working on the event.  Makes sense.

At 7:50 the Race Director gave up. The fog had not lifted at all and visibility was such that you could not see anywhere near the first buoy. He told us to go back to transition, dump the wetsuits and return to the lake ready to start by running through the swim end mats and heading for T1. By the time we returned ten minutes later at 8 AM, disappointed and ready to bike, the fog had lifted and lake appeared in all its beauty.  The crowd yelled “Swim, swim, swim” as the Race Director sprinted to the parking light to try to get the Swim Safety team back in the water.  Unfortunately, they had already gone, so the swim was dead.

After that, the race went off without a hitch.  One by one, each wave ran through the swim exit gates to start their timer, and the race was on.  It was flat and fast – the winning time was 3:40 with a 2:17 bike and a 1:21 run.   As a qualifier for the National Championships in September, White Lake draws a fast crowd and yesterday’s race did not disappoint.

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Train For Pain

Image www.no-pain-no-gain.com

Matt Fitzgerald’s new book, Run The Mind-Body Method of Running By Feel deals extensively with the way our brain determines, and in fact limits, how fast and how far we can run (or otherwise move) at any given time. He demonstrates how the brain imposes limits on performance to protect our bodies from harm. It does so by creating sensations of fatigue and pain when our activity level reaches a point where the brain perceives a threat of real damage.

What is most interesting about this is that experimentation shows that the brain brings on these controls a little earlier than in might need to, and that through training, we can delay the onset of these defensive mechanisms and thus travel somewhat further and faster, even in the absence of additional fitness gains.

Fitzgerald reviews a number of scientific experiments that demonstrate the many ways the brain limits our performance, and then discusses training methods that can be designed to lessen these limitations (allowing us to go faster and further) while still protecting us from damaging ourselves.

One of these methods is to train for pain. Pain is, after all, one of the ways the brain slows us down. Keep in mind that when we experience pain during hard exercise, that pain really exists only in our mind. Body parts send nerve impulses to the brain, but it is the brain itself that manufactures the sensation of pain. So the question is, can we then train the brain to modify it’s pain response.

Research shows that we can. We can develop a series of training workouts that are sufficiently hard that they hurt, and thereby teach the brain that we can go a little further and a little faster than it thinks we can, and still not get hurt. So by carefully pushing the boundaries of pain, through intervals, threshold workouts, etc., we teach the brain to allow us to go faster and further. The benefit of hard training then, is not only the physical fitness gains that accrue, but perhaps more importantly, the gains in mental endurance that result.

Definitely a good read.

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Training Plan Updated – Week Of April 18, 2011

The White Lake Half Ironman Triathlon Training Plan for April 18 is now posted here.

This is the last push before taper.  This week will be the hardest of the entire training series that began back in November.  There will be a long run of 15 miles, a long swim of 3k, and a long bike of 72+ miles, with a challenging Brick in between.  The key this week is to complete the training cycle without over training or sustaining an injury. The ultimate goal is to build confidence that will be needed to sustain the pain of racing.

The most important aspect of this week’s plan is to remember it is just words on a page. If you have a compulsive desire to finish every workout just as written, you could very well find yourself in trouble.  Listen to your body, and modify as needed.  By the end of this week, your body will be as ready as it is going to be.  Be sure it is healthy and that your mind is ready as well.

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Training And Competition

It seems no matter what we do these days, we find ourselves engaged in some kind of competition. While competition in sports exists almost by definition, these days competition extends far beyond feats of strength, endurance and agility into areas traditionally performed out of necessity or pure joy such as cooking, writing poetry, dancing, even eating.

The introduction of a competition into our lives moves our focus from the daily pursuit of excellence that we call our training, to one of results – from the proverbial journey to the destination. We come to think that our ability, and in some cases, our self worth, is somehow tied up in the relative position in which we finish. Are we first? Did we get a podium spot? No? What went wrong?

How often do you hear (or say) I came in 4th, but I was (1) only 2 minutes off the lead (2) injured three weeks before and couldn’t train (3) I got a flat at mile 51 (4) whatever, explaining to the world just why it is that we didn’t win. Well, the reality is, we didn’t win because someone else was better prepared then us at that point in time. Rather than dwell on the results of the contest we are better served by focusing on our own performance and we how might modify our training to improve it in the future. Since it is unlikely any of us will ever be the best in the world at what we do, we gain more through self examination than by trying to control who shows up for the race.

This self assessment then becomes the best reason of all to compete. Training, after all, is about becoming as good as you can be at what you do. Competition provides a map for determining where your training has taken you.

We train every day of our lives without knowing it. We reach outside ourselves and engage with the world, learning, striving, trying to be the best people we can be. And every now and then we encounter some crisis, some difficult decision, and we are tested. These are not tests with clear winners and losers. They are opportunities to see through our own conduct, our willingness to show strength over weakness, to choose principle over dogma or personal wealth just how effective our training has been. These are opportunities that help us regain our context and move ahead, no matter how well or poorly we actually perform. When we don’t perform up to our own expectations, we can choose to make excuses, we can choose to live with regret, or we can modify our training to better our chances for a more satisfactory outcome in the future.

In the end, life cannot be won, so we have to be content with how well we play our own individual game.

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Training Plan Updated – Week of April 11, 2011

This is week 3 of the Peak training stage and also a recovery week. Having missed two short workouts Friday and Saturday, I have added a long run on Tuesday. Otherwise, a typical recovery week of reduced distance, especially in the long bike and swim.

Following recovery week will be two solid weeks of hard training followed by a 2 week taper into race day.

View the plan from the menu above or from here.

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Training Plan Updated – Week of April 4, 2011

This is week 2 of the Peak stage for the final eight week push into the race.  It will be characterized by longer distances and more intense speed work.  You can access the training plan from the menu above, or from here.

The schedule has been shifted around to eliminate having the long bike and long run on consecutive days as it has been in the past. This change should allow these important workouts to be done on fresher legs.

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The Pain Free Triathlete

The Pain Free Triathlete

Peak phase training isn’t called Peak by accident. Training sessions are hard and they are long, putting unnatural strains on the body.  These strains result in imbalances that, if left alone, result in injury. And injury often spells the end of an entire season. So what do you do?
If you have unlimited resources, you can see a deep tissue massage or physical therapist at least weekly, and have them work out cramped muscles, trigger points and all the inflammation these cause at tendon insertion points.  You know the type – hamstring pain, calf cramps, sore quads, groin “pulls”, the works.  Or, you can learn to treat them all yourself.  Or, at least, modestly so.
The Pain Free Triathlete and the affiliated website provide all of the information an athlete needs to treat imbalances as fast as they appear, which for me is  just about every day, and reduce the chance of injury dramatically.  An no, I am not affiliated with Julstro,  nor do I receive any income or other benefits by endorsing them.  I am just forever grateful for the quality of their information, and for keeping this old body moving.
To get an idea of how all of this works, take a look at this forum entry on the Julstro website:
It sounds like a mouthful and it is. It takes about an hour to go through the entire sequence of self treatments, but it is an hour well spent if your hamstring or back pain is gone at the end.
Take a look at this stuff and give it serious thought.  It’s not magic, but it is very effective. I don’t think anyone can seriously train for endurance events of any length and stay healthy without getting a fair amount of body work along the way.  So, if you can learn to do a lot of it yourself, why not?
Of course, the usual disclaimers apply. Don’t try any of these procedures unless you have read the Jusltro materials and feel certain that you know what you are doing.
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Training Plan Updated – Week of March 28

Recovery week is over and now we begin the Peak cycle of training that will take us right into the race eight weeks from now. The distances get longer and the intensity greater until we reach the final two week taper.  To see the plan, select Half Ironman Training Log from the menu above or click here.

That means we have only two, three week cycles of actual training left -two cycles of two weeks hard/one recovery and we are done.  Then we see what how effective the training has been as we are put to the test in a field with 700 other athletes.  How fortunate we are to be able to do this!

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Cycling – Training With a Power Meter

Training with a power meter is an  incredible tool- one I should have started using long ago, but I let my fear of boredom on the trainer get the best of me.  You can install a power meter on the bike itself and collect data while you ride outdoors, but for me the CompuTrainer will have to do.

So today I took the preliminary data I collected last week while riding the Computrainer and used it to set up and perform my first Functional Threshold Power Test as described by Hunter Allen and Andrew Coggan in Training and Racing With a Power Meter.  The test is structured as follows:

Warm Up20 minutes70% FTHREndurance Pace
3x1 min RI: 1 min100 rpmFast Pedalling
5 minutes< 70% FTHREasy Riding
Main Set5 minutes106% FTHRAll out effort
10 minutes< 70% FTHREasy Riding
20 minutes99-105% FTHRTime Trial
Cool Down10 minutes< 70% FTHREasy Riding

I used heart rates to gauge effort because I always train with an HR meter and know my numbers pretty well.  The 20 minute time trial was the beast.  Head down, full tilt, and making every effort not to fade in the end.

Now that I have the power threshold number (which corresponds directly to Lactate or Aerobic Threshold), it will become the basis of a series of workouts that should raise my threshold fairly quickly.  And this is exactly what I need for my upcoming race, which is totally flat.

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Training Plan Updated – Week of March 21, 2011

Physical Therapy

White Lake Half Ironman training plan updated for the week of March 21, 2011 here.

This is a recovery week with a little hamstring and quad repair thrown in for good measure.  I am scheduled for an unavoidable session with my masseuse-tress; a woman I pay to hurt me, with my wife’s blessings.  Anyway, nothing serious – just routine maintenance after a lot of long miles.

Weekday bikes are now inside on the Computrainer for some steady power training. The White Lake Half IronMan is a flat course and requires a 54 mile, heads down, steady effort.  Controlled power workouts on the trainer are what will get you there fastest.

Tuesday’s bike will be a one hour time trial to determine Functional Threshold Power (FTP) – the maximum wattage you can sustain for a period of one hour.  We’ll use this number later to carefully structure various types of workouts.  More on this as we go.

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