Winter . . . bah!

Clearly I've been putting off this writing this article.  A generally warm fall helped me in this regard and them bam! Winter is here (and has been for a few weeks).

Couple cold weather, slippery paths, darkness and no race looming and you may just decide to skip that run.  I'm here to say don't do it!

Dressing for cold weather is a matter of layers and personal taste.  This article will help you prepare for those snowy/icy slippery paths or roads.

I offer suggestions for 3 different levels of slipperyness and snow cover.  If the paths are generally clear  or have a thin layer of snow but you may encounter an occasional visible slick spot I suggest running in a pair of shoes designed for trail running.  These shoes often have a deeper tread and some measure of water resistance which helps keep toes dry and warm.  The deeper tread provides better grip in loose snow than your typical road shoes.

The solution for the next level is a little screwy (sorry but sometimes I can't resist a pun, good or otherwise)

A few 1/4" or 3/8" provide great traction on hardpack or the spots that have melted and frozen again.  I find those refrozen areas to be the most treacherous.  I thought this solution was a bit out there but have used it with success.  It seems to have gone mainstream as there's an article in the January 2011 issue of Triathlete magazine - "Snow Chains for Your Running Shoes" by Aaron Hersh which suggests it.

The 3rd level is for complete ice with or without some snow cover.  It's a commercial solution and will cost you about $30.

I use the Yaktrax Pro and have been pretty happy with them.  I've found that they grip ice really well (even if it's hidden by a thin layer of snow).  They don't help much if there's 4 or more inches of snow on the ground (although they're still better in that situation than the screws or nothing).  When there's that much snow skis or snowshoes may be your best bet.  They won't hold up to a lot of running on bare pavement so some people complain about their durability.  I'm on my 2nd or 3rd winter with mine.  No, I'm not a paid shill for Yaktrax either, just a customer.

Get the right gear and you've lost half of your excuses.  Now to work on the other half . . . Get out there!

TFI Athlete 5k PR

Anne P., known as the Doc here at TFI, ran a PR at Women Run the Cities last weekend.  Her time of 27:47 smashed her previous best by nearly 2 minutes.  She was most proud of the fact that her min/mi pace started with an 8 for the first time ever (8:57).

The Doc is quickly becoming a triple threat as her swim and run continue to improve to match her formidable bike.  Not only that, but she encourages friends, patients and coworkers to "tri" a healthier active lifestyle.

She's looking to run her first 10k in November.  After that who knows.

Congrats Anne, your hard work is paying off for you and those around you.

Off Season - On Form

Off Season is the time to work on improving your form and efficiency. This simple drill from Mark Allen and LAVA magazine is perfect for improving your bike efficiency - making you faster on the bike AND faster on the run.

It's often called single leg pedaling or isolated leg training.



58-Second Series: The Best Bike Drill - LAVA Magazine

As Mark says in the video, be sure to be in the aero position while doing the drill.  It is not easy at first, but with some practice you'll get the hang of it.  Try to pedal smoothly - without the clanking caused by an uneven stroke.  You'll know it when you get it.

Post Ironman Reflections

If you spend enough time on the local triathlon circuit, you start meeting people who have done 2, 5, 7 or more Ironman races.  I used to think these people were a special kind of crazy.  I now think these are my people.

Earlier this month I completed my second Ironman in as many years.  It was sooner than I expected, but when one of my best friends signed up I agreed to join him.

Ten days post race, I am already planning my next one.  Granted it won't be until 2013, but I will go back to Ironman.

As you can see from the time on the clock, I'm not particularly fast.  My body wasn't really designed for long races like this.  For that, I love the challenge even more.

For now, it's time for me to focus on family and coaching.  I'll have to get my Ironman fix through the athletes I coach.  Will you be next?  Don't answer too quickly.  This sport has a way of getting into your blood.  One day you may find yourself in cool water with 2500 of your fellow crazies.

Tri For It! Development Team @ Chisago

The Tri For It! Development Team had a great morning on Saturday at the Chisago Lakes Kids Tri.  Zach took first in the 11 year old boys division and Jenna overcame a lengthy T1 to place in the top 1/2 of the 9 year old girls.  The day wasn't really about placing though (same as adult races really).  More importantly it was an opportunity to reinforce how fun a healthy active lifestyle can be.

Tri For It! Coaching Youth Development Team - Zach and Jenna pre race.

Body Marking

Chugging towards finish.

Chicking on the left!

Up the hill to the finish.

The finish hurts so good!

Zach with Karl Oskar Days Princess and his 1st place schwag.

Don't Ignore Your Body's Check Engine Light

Sometimes enough is too much.  Among the many ways to group triathletes, I see 2 distinct training theories.  There is one group that has a plan and by god they are going to follow it.  Another group trains based upon . . . well, I'm not sure what their training is based upon - the weather? what their buddy is doing?  I'm speaking to the first group - those with the plan.

Having a training plan and following it is a great idea. Except when it isn't.  Some triathletes will ignore all kinds of warning signs just to follow the plan.  I give you an example near and dear to my heart - ME.  Last year I was training for my first Ironman at Coeur D'Alene.  I had my plan and I was going to follow it.  An improper bike fit manifested itself in knee pain on the bike after a preparatory half iron race.  The knee had bothered me a bit leading up to the race but I ignored it to follow the plan.  I ended up in physical therapy and taking 3 weeks off the bike right at the peak of my training.  Oops.

This year I'm training for Ironman Wisconsin.  I'm taking a radically different approach.  A lot of people training for Ironman races wander around like zombies most of the time.  They still have work and family obligations and training eats into their sleep schedule.

A couple of weeks ago I hit a wall.  I had 3 lousy nights of interrupted sleep (one downside of being married to a physician who delivers babies).  I was up early training each morning.  Saturday I had a long run.  Sunday my son had an early morning hockey game and the schedule called for a 3 hour brick (2 hour bike followed by an immediate 1 hour run).  When I got back from the hockey game all I wanted to do was go back to sleep.  My body was fighting the plan.  Last year I would have dragged myself out to the garage and started on the bike.  This year I listened to my body and slept for 2 hours.  I woke up refreshed and spent the rest of the day with the family.

I don't doubt that if I had followed the plan and done that brick I would have gotten very little out of the workout and most likely would have ended up getting sick.

Overwhelming fatigue is not the only warning sign that the plan needs modification.   Other signs include:
irritability (more than usual), depression, heavy limbs, changes in sleep patterns and appetite.  When I find myself having less patience with the kids I know I need a break (maybe from them, but more likely from training).

It's still important to train and to train hard.  Knowing when to take a break requires paying attention to the body's check engine lights.

Pair of Bronzes and A Near Miss

Both Anne P. and Mike V. completed their first full triathlon at Minneman this past weekend.  Anne P. took 3rd in the Novice Women 40-44.  Coach Rich barely held off a charging football carrying Clydesdale named Dooby for 3rd place.  Mike V. just missed 3rd in the Novice Men 30-34 by 14 seconds. (We're pretty sure the shorts alone cost him that much time.)

Mike V. is already looking for a fall 10k for his next challenge.  Anne P. is gearing up for the Minneapolis Women's Triathlon in August.

Coach Rich will be in Madison this weekend for WIBA (a low key training camp for Ironman Wisconsin).  After that is the Chisago 1/2.  What's your next race?