I have gained a lot of knowledge from experience, research, and my coaches throughout my nine years of triathlon. This knowledge has definitely helped me achieve my goals, but I wish I had focused more on the three things below from the beginning.
This is for all those just starting out in the sport, or any endurance sport, for that matter. Here are the things I wish I would have done when I first started:
1. Have a strength and recovery program from the start! Don't just throw dumbbells around, but determine your muscle imbalances and do the little things to strengthen those. Make the foam roller your best friend on a daily basis.
2. Learn proper swim technique before worrying about how far or fast you swim. Take lessons!
3. Learn to KICK, KICK, KICK in the pool! I, along with many others, use the excuse, "I need fresh legs for the bike and run". Well I am here to tell you, if you learn to kick in the beginning it will become a strength and you won't have tired legs coming out of the water. It is also one of the easiest ways to get your body in the right position.. as long as you get those hips up and kick at the top of the water :)
These are just a few things that can help us all become better athletes, no matter our ability or length in the sport.
Thursday, February 11, 2016
Tuesday, June 16, 2015
Do You Have Balance?
When I started triathlon back in 2007 it was a way for me to get back in shape and be active again. Up until about four months ago I spent every waking moment consumed with triathlon. Training, magazines, gear, racing, talking triathlon, friends, etc... All my money was spent on the sport, whether that be on races or the latest and greatest new gear. It was all my life was about and that was a BAD thing. To be honest with you I thought I was happy with that life, but that just wasn't the case.
When I moved to Texas this past February it gave me the opportunity to change that. My passion for the sport burns deeper than it ever has, but I am more than just a "triathlete" these days. Training and racing is still a top priority for me, however I don't let triathlon control my life like I used to. I am spending time with family that has been long over due. Taking a weekend off of training to go bass fishing with my dad, having a late night watching my nephew play baseball, attending a Rangers game, concerts, or just other fun things in the Dallas area.
Doing all of those things has not taken away from triathlon, but giving me the balance that was lacking in my life in previous years. I am faster, more fit, and in a better place than I have ever been in my life. I can attribute that to having a better balance in my life than years past.
The great thing about all of this is I can now be called a son, brother, uncle, friend, and not just a triathlete!
Life is definitely good!
Do you have balance?
When I moved to Texas this past February it gave me the opportunity to change that. My passion for the sport burns deeper than it ever has, but I am more than just a "triathlete" these days. Training and racing is still a top priority for me, however I don't let triathlon control my life like I used to. I am spending time with family that has been long over due. Taking a weekend off of training to go bass fishing with my dad, having a late night watching my nephew play baseball, attending a Rangers game, concerts, or just other fun things in the Dallas area.
Doing all of those things has not taken away from triathlon, but giving me the balance that was lacking in my life in previous years. I am faster, more fit, and in a better place than I have ever been in my life. I can attribute that to having a better balance in my life than years past.
The great thing about all of this is I can now be called a son, brother, uncle, friend, and not just a triathlete!
Life is definitely good!
Do you have balance?
Wednesday, May 27, 2015
CapTex Race Report
This past weekend was supposed to be my first triathlon of the season. However, Mother Nature had other ideas! Going into the weekend I knew there was a chance the swim would be cancelled given how much rain we have received in Texas the past month. Saturday night the Austin area was slammed with a major storm which forced the race organizers to switch to just a bike and run due to the water quality. After seeing the lake during packet pickup it was definitely the right decision. Not only was it brown, but it was littered with debris and would not have been safe. I was a little disappointed given I had put a lot of work into my swim and wanted to see where it was at.
With it now being a bike and run the start would be a time trial start by your age group. I was scheduled to go off at 7:28, so that called for a 4:00 AM wake up call. The hotel was about 10 minutes from the race venue and parking is a breeze for this race. No matter the distance I always eat a full breakfast about three hours before my start. Typically consists of yogurt, granola, banana, milk, and a few scoops of peanut butter. This is consistent with what I do before big workouts, so I know there is no chance for surprises on race morning. I headed over to the race venue around 5:30 AM to make sure I had plenty of time to do everything I needed to do. Most importantly getting everything setup and then finding a quiet spot to listen to music and go over my race plan in my head.
The benefit of it being a bike time trial start meant that transition didn't really close. I was able to go for a short run to warm up about 30 minutes before my age group went off. I got back with about 15 minutes to go. They called our wave and grabbed the bike to line up. I positioned myself about 20-30 back in my Age Group. Knowing how the race played out I wish I would have gotten in the very front of of the group. The overall winner was from my age group and had lined up ahead of me and I never saw him on the bike course.
My turn comes up and off I go on the bike. Torsten had give me a power cap of 330 watts and figured if I rode between 300-330 watts I would be able to hold the pace I wanted to on the run.
The bike course was four loops and had a total of 8 u-turns. With it being a four loop course I knew that the first lap would be congestion free, but then it would definitely become a lot more congested. I rode the first lap in around 14 minutes and felt really good. I ended up riding the remaining laps right around the same time and ended up with a 57:01 bike split and averaged 318 watts. I ended up with the fourth fastest bike split and was within 35 seconds of the fastest bike split of the day for Age Groupers and Elites. That was right where Torsten wanted me and as I came into transition I was feeling confident going into the run. I quickly got in and out of transition.
The run has always been a weakness for me and have never broken 40 minutes in an Olympic Distance triathlon. Executing the bike like Torsten wanted me to set me up for reaching this goal. I took off on the run and tried to hold a pace about 10" slower than what I would run over the last 5k. Then at the 5K mark I would pick it up. I really focused on maintaing good form and a high cadence. I didn't negative split like I had hoped, but ended up with a 38:01 which shattered my personal best of 42 for a Oly run. Still a lot of work to do on the run!
I ended up 2nd overall male and 7th overall out of the Elites and Age Group Men. I am definitely happy with how the day went and can't wait to see how the rest of the season plays out!
Next up is the Disco Triathlon locally and then the end of July I will be racing the USAT South Midwest Regional Championship at TriWaco.
Thanks to Generation UCAN for providing me with the best training and race day fuel! Also thanks to the Timex Factory Team for the support! My Timex never fails me and the Castelli tri kit is the most comfortable kit I have ever worn!
With it now being a bike and run the start would be a time trial start by your age group. I was scheduled to go off at 7:28, so that called for a 4:00 AM wake up call. The hotel was about 10 minutes from the race venue and parking is a breeze for this race. No matter the distance I always eat a full breakfast about three hours before my start. Typically consists of yogurt, granola, banana, milk, and a few scoops of peanut butter. This is consistent with what I do before big workouts, so I know there is no chance for surprises on race morning. I headed over to the race venue around 5:30 AM to make sure I had plenty of time to do everything I needed to do. Most importantly getting everything setup and then finding a quiet spot to listen to music and go over my race plan in my head.
The benefit of it being a bike time trial start meant that transition didn't really close. I was able to go for a short run to warm up about 30 minutes before my age group went off. I got back with about 15 minutes to go. They called our wave and grabbed the bike to line up. I positioned myself about 20-30 back in my Age Group. Knowing how the race played out I wish I would have gotten in the very front of of the group. The overall winner was from my age group and had lined up ahead of me and I never saw him on the bike course.
My turn comes up and off I go on the bike. Torsten had give me a power cap of 330 watts and figured if I rode between 300-330 watts I would be able to hold the pace I wanted to on the run. The bike course was four loops and had a total of 8 u-turns. With it being a four loop course I knew that the first lap would be congestion free, but then it would definitely become a lot more congested. I rode the first lap in around 14 minutes and felt really good. I ended up riding the remaining laps right around the same time and ended up with a 57:01 bike split and averaged 318 watts. I ended up with the fourth fastest bike split and was within 35 seconds of the fastest bike split of the day for Age Groupers and Elites. That was right where Torsten wanted me and as I came into transition I was feeling confident going into the run. I quickly got in and out of transition.
The run has always been a weakness for me and have never broken 40 minutes in an Olympic Distance triathlon. Executing the bike like Torsten wanted me to set me up for reaching this goal. I took off on the run and tried to hold a pace about 10" slower than what I would run over the last 5k. Then at the 5K mark I would pick it up. I really focused on maintaing good form and a high cadence. I didn't negative split like I had hoped, but ended up with a 38:01 which shattered my personal best of 42 for a Oly run. Still a lot of work to do on the run!
I ended up 2nd overall male and 7th overall out of the Elites and Age Group Men. I am definitely happy with how the day went and can't wait to see how the rest of the season plays out!
Next up is the Disco Triathlon locally and then the end of July I will be racing the USAT South Midwest Regional Championship at TriWaco.
Thanks to Generation UCAN for providing me with the best training and race day fuel! Also thanks to the Timex Factory Team for the support! My Timex never fails me and the Castelli tri kit is the most comfortable kit I have ever worn!
Sunday, April 19, 2015
Big D Half Marathon Race Report
When I started planning my triathlon season back in the fall I knew I wanted half marathon a few months out from my first 70.3. I figured it would be a good gauge of where my running was and if we were on the right path for my triathlon season.
The Big D Marathon/Half Marathon is not a huge event by any means, but still had close to 3,000 participants between the two events. It was very low key with no corrals or even a start banner. They had the timing arches setup and everyone lined up behind those. I got there about an hour before the race and parking was a breeze. The last half marathon I did was Rock 'n Roll Phoenix in 2006 and it was a mad house. I know a lot of people love the crowds and the energy it brings, but I was excited to be able to focus on the task at hand without the worries such large events bring.
After my warm up I had about 20 minutes to go before the start of the race. I made my way to the start line. I took in a few deep breathes and walked through the race plan in my head. I have a very bad habit of going out way too fast in any running races I do. I have been able to get away with that in the 5ks, 10ks, and a few 15ks I have done. I knew if I did that here it was going to be a recipe for disaster. I knew I would have to hold back and not get caught up in the mix of runners going out faster than me. The plan was to go out and run 6:40s for the first 6 miles and then pick it up from mile 6-10. Then the last three miles was give it all I got. With a few minutes to go I line up in the front and look up to the sky. I thank God for being there these last few months and getting me to the start line.
The gun goes off and away we go. I settle into a comfortable pace and let a group of about 10-15 runners go. The marathon and half started together and didn't know who was who in the front group. When I signed up for the race I read that it was a flat and fast course. After about a mile I found out it wasn't as flat as I anticipated. That was okay though! I just kept the effort where it needed to be and focused on my turnover and form. Before the race Torsten told me to run the first six in a controlled sustainable effort feeling I could run a lot faster. That was definitely where I was at. Within the first few miles a couple guys passed me and I let them go. As I got to mile six I had one of the guys that passed me in my sights. It was time to increase the effort a bit and I got on his heels for about thirty seconds before I was able to comfortably pass him and create a gap. As I continued to hold the effort the course turned slightly uphill at mile eight and continued like that for a little over a mile. At this point the quads are starting to burn, but the form and turnover was still there. On the hill I passed a few others and by the time I got to mile 10 I wasn't sure how many were in front of me. However, it was time to find another gear and get going! I picked up the pace and when I found a course volunteer I asked how many were in front of me. He said there were six men and I could see three of them up the road a ways. Within another mile I got on the heels of another racer for about a 1/2 mile and when we got to an aid station he walked it and I just grabbed a water at pace and never looked back! With two miles to go I could see Fair Park and for me it is always an energy boost to see the finish area. I was definitely hurting at this point, but there was not going to be any let up. With about a 1/2 mile to go I saw fourth place overall ahead of me. I looked back to see if anyone was behind me and there wasn't. I knew this was my chance to see if I had any kick left to catch him. If I did it was going to be a big confidence booster for future races. If I didn't it would be a lesson learned, but I wouldn't have lost any places in the race. I went for it and with about a 1/4 mile I passed him on an uphill and kept the foot on the gas. I crossed the finish line in 1:28:20 and ten seconds ahead of the guy I passed. Come to find out at awards he was in my age group and that pass put me in fourth overall and first in my age group.
This race was a definite confidence booster for me and can't wait to take what I learned and apply it in future racing!
The Big D Marathon/Half Marathon is not a huge event by any means, but still had close to 3,000 participants between the two events. It was very low key with no corrals or even a start banner. They had the timing arches setup and everyone lined up behind those. I got there about an hour before the race and parking was a breeze. The last half marathon I did was Rock 'n Roll Phoenix in 2006 and it was a mad house. I know a lot of people love the crowds and the energy it brings, but I was excited to be able to focus on the task at hand without the worries such large events bring.
After my warm up I had about 20 minutes to go before the start of the race. I made my way to the start line. I took in a few deep breathes and walked through the race plan in my head. I have a very bad habit of going out way too fast in any running races I do. I have been able to get away with that in the 5ks, 10ks, and a few 15ks I have done. I knew if I did that here it was going to be a recipe for disaster. I knew I would have to hold back and not get caught up in the mix of runners going out faster than me. The plan was to go out and run 6:40s for the first 6 miles and then pick it up from mile 6-10. Then the last three miles was give it all I got. With a few minutes to go I line up in the front and look up to the sky. I thank God for being there these last few months and getting me to the start line.
The gun goes off and away we go. I settle into a comfortable pace and let a group of about 10-15 runners go. The marathon and half started together and didn't know who was who in the front group. When I signed up for the race I read that it was a flat and fast course. After about a mile I found out it wasn't as flat as I anticipated. That was okay though! I just kept the effort where it needed to be and focused on my turnover and form. Before the race Torsten told me to run the first six in a controlled sustainable effort feeling I could run a lot faster. That was definitely where I was at. Within the first few miles a couple guys passed me and I let them go. As I got to mile six I had one of the guys that passed me in my sights. It was time to increase the effort a bit and I got on his heels for about thirty seconds before I was able to comfortably pass him and create a gap. As I continued to hold the effort the course turned slightly uphill at mile eight and continued like that for a little over a mile. At this point the quads are starting to burn, but the form and turnover was still there. On the hill I passed a few others and by the time I got to mile 10 I wasn't sure how many were in front of me. However, it was time to find another gear and get going! I picked up the pace and when I found a course volunteer I asked how many were in front of me. He said there were six men and I could see three of them up the road a ways. Within another mile I got on the heels of another racer for about a 1/2 mile and when we got to an aid station he walked it and I just grabbed a water at pace and never looked back! With two miles to go I could see Fair Park and for me it is always an energy boost to see the finish area. I was definitely hurting at this point, but there was not going to be any let up. With about a 1/2 mile to go I saw fourth place overall ahead of me. I looked back to see if anyone was behind me and there wasn't. I knew this was my chance to see if I had any kick left to catch him. If I did it was going to be a big confidence booster for future races. If I didn't it would be a lesson learned, but I wouldn't have lost any places in the race. I went for it and with about a 1/4 mile I passed him on an uphill and kept the foot on the gas. I crossed the finish line in 1:28:20 and ten seconds ahead of the guy I passed. Come to find out at awards he was in my age group and that pass put me in fourth overall and first in my age group.
This race was a definite confidence booster for me and can't wait to take what I learned and apply it in future racing!
Sunday, February 1, 2015
Taking The Handcuffs Off!
Winners embrace hard work. They
love the disciples of it, the trade-off they're making to win. Losers, on the
other hand, see it as punishment. And that's the difference. - Lou Holtz
Do you want to be the best you can be at triathlon? If so it takes sacrifice and getting out of your comfort zone. Not everyone is willing to do it, but we are all capable.
When I switched to my new Coach Torsten Abel I had a choice to make. I would either give him restrictions on my training in regards to time, what I don't like to do, etc, or I would give him full control. Some of you may be thinking why would someone handcuff their coach, but many athletes do.
There was no...
- I don't have time for that.
- I don't need to swim that much, because it is only a small % of the overall race
- I want to do this group ride/run/masters
- I hate running hills.
- I am not running that slow.
- I am not going to let the senior citizen group pass me during my ride.
- I want to ride with my friends all the time.
- I don't do recovery days.
- I don't want to do drills in the pool.
- My running form is fine; I don't need to work on it.
- Coach wants me to do this today, but I am going to swap it with my workout later in the week.
That is just a small sampling of
things that you hear triathletes saying.
This is further proof that not everyone
is willing to do everything necessary to get faster and be a better athlete.
There is a reason that the top
pros and age groupers are so accomplished.. It is due to the immense time and
effort they put into their training (workouts, recovery, nutrition). Yes, there
are those that have natural ability; however, most bust their asses day in and
day out.
Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan
Happy training!
Friday, January 23, 2015
Nowhere To Hide!
A few days ago I found myself out on the Sonoran Parkway putting in a solid hour at Tempo effort. On most days the parkway is the place to go when you want to lay down some focused training miles! 7.5 miles of smooth, fast, and uninterrupted pavement! It was still smooth and uninterrupted, but definitely not fast! The winds were whipping from all directions, but that wasn't going to stop me from getting out there and doing my training.
I find it very interesting that in a sport like triathlon where you are meant to ride by yourself; that so many athletes ride with groups on a regular basis. I am not saying group rides are a bad thing, but when that is your only type of riding it definitely puts you at a disadvantage during a race.
I personally ride alone a lot for a few reasons. The first being there is nowhere to hide when the going gets tough! Too many times I hear athletes freaking out when the forecast calls for wind on race day. It doesn't have to be that way!
When you are riding with a group and the wind picks up many athletes will duck in behind another rider and take advantage of the draft. If you are out to excel on race day then that is definitely not the thing you want to do. When riding alone you have no choice but to battle the wind. Not only will battling the wind teach you to handle your bike better, but it will make you mentally stronger! That way on race day when your competitors are on edge due to the conditions. You can think back on all those times you suffered alone and know you are well prepared. Below is a note from my coach on yesterdays workout.
"well done on keeping the wattage band smooth and flat. You are showing good cycling skills, Brian. I like it very much. Despite winds and some rollers your power output stayed constant. The winds are actually good training for St.George." Coach Torsten Abel
I always am more confident with my ability on race day when I can go out and execute a key workout in non optimal conditions.
The second being that if you are going to race in the aero position you should train in the aero position! Your body needs to get used to that position, and you recruit different muscles when in aero. If you are riding with a group the only time you should be in the aero is if you are off the front. The rest of the time you should be sitting up and last time I checked you don't race your tri bike sitting up!
"well done on keeping the wattage band smooth and flat. You are showing good cycling skills, Brian. I like it very much. Despite winds and some rollers your power output stayed constant. The winds are actually good training for St.George." Coach Torsten Abel
I always am more confident with my ability on race day when I can go out and execute a key workout in non optimal conditions.
The second being that if you are going to race in the aero position you should train in the aero position! Your body needs to get used to that position, and you recruit different muscles when in aero. If you are riding with a group the only time you should be in the aero is if you are off the front. The rest of the time you should be sitting up and last time I checked you don't race your tri bike sitting up!
Like I said above riding with the group is not always a bad thing! Group rides definitely have a place in most athletes training regime. There is the social aspect, bike handling skills, and riding with a group can help push you at times.
So ride with the group, but don't forget to log your solo miles to help better prepare you for race day!
Tuesday, January 6, 2015
Looking forward to 2015!
With 2015 upon us, it is time to start thinking about races and goals. Most of us started this process at the end of last year, but there are many who haven't even thought about it.
I have already set my goals for 2015 and chosen the races that will help me achieve them. Some of you are wondering what I mean by "the races that will help me achieve those goals."? The races I have picked to be"A" races will help me reach my #1 goal in 2015, which is to qualify for 70.3 Worlds in Austria and 70.3 Worlds in Mooloolaba. If the race isn't an "A" race then it is a "B" or "C" and has been chosen to ensure it doesn't interfere with me reaching the ultimate goal of getting to 70.3 worlds. Too many athletes pack their race schedules and never take into consideration how each race may have a negative impact on their main goal. Also, if you are coached make sure to run your schedule by your coach. They are there to help with your season planning and should be able to identify scheduling conflicts with races, training, and recovery. If they are not willing to help you or just accept it without any discussion then it might be time to hire another coach.
I know there are those out there that just like to race and that is ok. However, if you are out to improve your race results, qualify for various events, etc... make sure you map out your season in a way it will help you reach those goals!
My Race Schedule
Badger Cove Half Marathon
70.3 St. George
70.3 Boise
ITU Worlds Chicago
Life Time Tempe
70.3 Austin
I have already set my goals for 2015 and chosen the races that will help me achieve them. Some of you are wondering what I mean by "the races that will help me achieve those goals."? The races I have picked to be"A" races will help me reach my #1 goal in 2015, which is to qualify for 70.3 Worlds in Austria and 70.3 Worlds in Mooloolaba. If the race isn't an "A" race then it is a "B" or "C" and has been chosen to ensure it doesn't interfere with me reaching the ultimate goal of getting to 70.3 worlds. Too many athletes pack their race schedules and never take into consideration how each race may have a negative impact on their main goal. Also, if you are coached make sure to run your schedule by your coach. They are there to help with your season planning and should be able to identify scheduling conflicts with races, training, and recovery. If they are not willing to help you or just accept it without any discussion then it might be time to hire another coach.
I know there are those out there that just like to race and that is ok. However, if you are out to improve your race results, qualify for various events, etc... make sure you map out your season in a way it will help you reach those goals!
My Race Schedule
Badger Cove Half Marathon
70.3 St. George
70.3 Boise
ITU Worlds Chicago
Life Time Tempe
70.3 Austin
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