Almost to the dismount...
The run segment....out and back on the bridge...
...heading back to Louisville....
....closer to Lousiville....
24.5 miles left.....
Tuesday, September 9, 2008
More more pictures...
Almost to the dismount...
The run segment....out and back on the bridge...
...heading back to Louisville....
....closer to Lousiville....
24.5 miles left.....
More Pictures
I am heading out to start the bike...
111.75 miles left....
Don't be deceived...it's not this flat....
Almost done with the bike...coming in...
Do you I look tired?
Pictures from Ironman Louisville 2008...Thanks Sherlaine
At the start...I am excited!!!
It's time to jump in...no turning back...
Am I really doing this?
2.38 miles...almost done....I feel like a prune...,
I look pretty serious....
Monday, September 8, 2008
Continuation of my journey
I appreciate all the emails and words of support that you have given me before and after the race. I am grateful to God and Our Lady that they delivered me home safely instead of being transported home in an ambulance.
Since I did not finish, my journey is incomplete and I started preparing for next year by registering for the 2009 Ironman Louisville. In order to better prepare for it, I am contemplating competing in a marathon in November in Indianapolis called the Indianapolis Monumental Marathon. It's not confirmed yet, but I am really looking into it.
I will continue this blog and provide not only updates of all my training but tips and thoughts on training and various races that I have and will compete in. I hope it continues to be an interesting read.
Since I did not finish, my journey is incomplete and I started preparing for next year by registering for the 2009 Ironman Louisville. In order to better prepare for it, I am contemplating competing in a marathon in November in Indianapolis called the Indianapolis Monumental Marathon. It's not confirmed yet, but I am really looking into it.
I will continue this blog and provide not only updates of all my training but tips and thoughts on training and various races that I have and will compete in. I hope it continues to be an interesting read.
Wednesday, September 3, 2008
See the course for yourself
The following link is part 1 of 10 video hosted by Heather Gollnick (2007 winner and 2008 2nd place) and Trakkers GPS. It shows in detail the swim, bike and run course...really a great video.
http://www.youtube.com/watch?v=TgwRSdmPf9A
Under the "More From: myTrakkersGPS" on left part, you will find videos 2-10.
http://www.youtube.com/watch?v=TgwRSdmPf9A
Under the "More From: myTrakkersGPS" on left part, you will find videos 2-10.
Tuesday, September 2, 2008
132 miles done...and 8 miles left...so close
Thank you again for all of your prayers and support. I put it in a great effort but just fell 8 miles short of the finish on mile 132.
http://ironman.com/events/ironman/louisville/?show=tracker&rid=164&year=2008
I could have been faster on the swim, bike and transitions but I just was not prepared for the marathon. Although I did not swim 2.4 miles in any training day but did log in a few 100 mile bikes, the farthest I ever ran was 13 miles and that was not enough to prepare myself for the brutality of a marathon. (The farthest distance in marathon training is 19 miles.)
I will post a description of the three segments later but focus on later part of the run now. I felt at pace the whole race and came out of the bike with 7 hours left. I felt strong and told myself that I would run every other mile, especially given the fact that the farthest distance I ever ran was 13 miles. I thought that walking was easy but it is actually more painful than running. When I got to mile 8, I was losing time and had to pick up the pace so I ran a little faster, walked a little less, then I hit mile 12 and started to panic that I was still behind, so I broke my promise to myself and started running, skipping aid stations. I still felt strong and picked a fast pace and ultimately, at mile 16, I hit a wall and could not run anymore, so I walked and looked at my watch and tried to walk faster until I got to aid station under Interstate 264 which was just past mile 18 and my legs could would not move forward. Everyone tells you to just keep moving forward but my legs wouldn't do it.
A volunteer named Dawn came up to me and asked if I wanted some gatorade and I told her that I couldn't walk anymore so she asked if I wanted to sit down but I kept telling her that I would try to keep walking and she commented that I was looking very "wobbly." She offered to walk with me for awhile and then I stopped and started to cry. She said "maybe you just need a hug right now."
That's when I knew my day was over. I couldn't walk anymore and just sat down and cried because no matter how much my head and upper body wanted to finish, my legs and feet and disagreed. Dawn and her daughter tried to console me and pointed to another athlete who was delirious and vomiting and said that at least I wouldn't leave the race in an ambulance. Although it was true, I still could not accept that my day was over. A transport came and they carried me into the back and I was off to the medical tent.
It is hard to describe my feelings and how I felt like disappointed a lot of people, especially myself but I am grateful that I was able to walk back to the hotel, get up the next morning....and register for next year!
http://ironman.com/events/ironman/louisville/?show=tracker&rid=164&year=2008
I could have been faster on the swim, bike and transitions but I just was not prepared for the marathon. Although I did not swim 2.4 miles in any training day but did log in a few 100 mile bikes, the farthest I ever ran was 13 miles and that was not enough to prepare myself for the brutality of a marathon. (The farthest distance in marathon training is 19 miles.)
I will post a description of the three segments later but focus on later part of the run now. I felt at pace the whole race and came out of the bike with 7 hours left. I felt strong and told myself that I would run every other mile, especially given the fact that the farthest distance I ever ran was 13 miles. I thought that walking was easy but it is actually more painful than running. When I got to mile 8, I was losing time and had to pick up the pace so I ran a little faster, walked a little less, then I hit mile 12 and started to panic that I was still behind, so I broke my promise to myself and started running, skipping aid stations. I still felt strong and picked a fast pace and ultimately, at mile 16, I hit a wall and could not run anymore, so I walked and looked at my watch and tried to walk faster until I got to aid station under Interstate 264 which was just past mile 18 and my legs could would not move forward. Everyone tells you to just keep moving forward but my legs wouldn't do it.
A volunteer named Dawn came up to me and asked if I wanted some gatorade and I told her that I couldn't walk anymore so she asked if I wanted to sit down but I kept telling her that I would try to keep walking and she commented that I was looking very "wobbly." She offered to walk with me for awhile and then I stopped and started to cry. She said "maybe you just need a hug right now."
That's when I knew my day was over. I couldn't walk anymore and just sat down and cried because no matter how much my head and upper body wanted to finish, my legs and feet and disagreed. Dawn and her daughter tried to console me and pointed to another athlete who was delirious and vomiting and said that at least I wouldn't leave the race in an ambulance. Although it was true, I still could not accept that my day was over. A transport came and they carried me into the back and I was off to the medical tent.
It is hard to describe my feelings and how I felt like disappointed a lot of people, especially myself but I am grateful that I was able to walk back to the hotel, get up the next morning....and register for next year!
Wednesday, August 27, 2008
Watch the race LIVE!!!!
I will repost this information as it gets closer but you CAN track the athletes' time and watch everyone at the finish line.
http://ironman.com/events/ironman/louisville
According to Ironman:
You can search my name under Joseph Ravago.
http://ironman.com/events/ironman/louisville
According to Ironman:
Real Time Athlete Tracking allows you to follow an athlete's progress through the course with split times, pace, transition times and position information.
At the start of the race you will see a link for the Athlete Tracker under the coverage tab of the event on the home page of Ironman.com. You can also access the coverage by navigating to "Events", then choosing the race you are interested in.
You can search my name under Joseph Ravago.
5 days left....
Thank you again for your emails and for your words of support at church. We are getting closer to the day and my nerves are getting the best of me. Today, I have decided that I will approach the race like I do the first time I do a particular distance...relax and have fun.
When I did my first half-ironman or 70.3 at the Lake Geneva triathlon, I was initially nervous not only because it was my first attempt at the distance but also because of the hills on both the bike and run course. Once I started the swim, I just stopped caring about what every one else thought and the race and decided to just have fun. It turns out that it was a good race and I haven't been able to duplicate that time.
When I did my first half-ironman or 70.3 at the Lake Geneva triathlon, I was initially nervous not only because it was my first attempt at the distance but also because of the hills on both the bike and run course. Once I started the swim, I just stopped caring about what every one else thought and the race and decided to just have fun. It turns out that it was a good race and I haven't been able to duplicate that time.
Friday, August 22, 2008
Motivational videos...Enjoy
Here are some of the videos that I watch daily to keep me motivated. Please note that the last one is a tear-jerker.
http://www.youtube.com/watch?v=Bh1yMnrby3w
http://www.youtube.com/watch?v=sx8ae4TfwrE
http://www.youtube.com/watch?v=uNnSM7xAZNU
http://www.youtube.com/watch?v=zCmg-ay_VIA
http://www.youtube.com/watch?v=EokseUskyDI
http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1
http://www.youtube.com/watch?v=dDnrLv6z-mM
http://www.youtube.com/watch?v=GRHxHapwirw
Maybe the last two were tear-jerkers....
http://www.youtube.com/watch?v=Bh1yMnrby3w
http://www.youtube.com/watch?v=sx8ae4TfwrE
http://www.youtube.com/watch?v=uNnSM7xAZNU
http://www.youtube.com/watch?v=zCmg-ay_VIA
http://www.youtube.com/watch?v=EokseUskyDI
http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1
http://www.youtube.com/watch?v=dDnrLv6z-mM
http://www.youtube.com/watch?v=GRHxHapwirw
Maybe the last two were tear-jerkers....
Bathroom break....
Another interesting question that I received was the call of nature during a race. All triathletes know that before the race, nature calls anywhere from 1-5 times. It may be natural but I think a lot of it has to with nerves. I try to drink 2 hours before the race because I don't want to risk having to go to the bathroom during the swim. The lines are ALWAYS long before the start.
Bathroom during the swim
This depends on whether or not you are wearing a wetsuit. If you are not wearing a wetsuit then you can anytime...what does it matter, you're in the water. But I do not recommend it if you are wearing a wetsuit. If you can wait, then during transition. During the half ironman, I always stop by the port-o-john because that amount of time is insignificant.
Bathroom during the bike
This is a tough one. I have seen pro cyclist stop and others just go on the bike. I have thought about it and considered practicing it but I just stop...I think it is safer and unless you are trying for a place at Kona (World Championships) or a podium spot, stopping would be better.
Bathroom during the run
Bushes, trees, cars and other large objects are your friends. The Muncie Endurathon actually had a port-o-johns at ever aid station.
Bathroom during the swim
This depends on whether or not you are wearing a wetsuit. If you are not wearing a wetsuit then you can anytime...what does it matter, you're in the water. But I do not recommend it if you are wearing a wetsuit. If you can wait, then during transition. During the half ironman, I always stop by the port-o-john because that amount of time is insignificant.
Bathroom during the bike
This is a tough one. I have seen pro cyclist stop and others just go on the bike. I have thought about it and considered practicing it but I just stop...I think it is safer and unless you are trying for a place at Kona (World Championships) or a podium spot, stopping would be better.
Bathroom during the run
Bushes, trees, cars and other large objects are your friends. The Muncie Endurathon actually had a port-o-johns at ever aid station.
Hydration...its not just water....
The other important part of nutrition is hydration. Hydration is not just water and I don't recommend just water because 1) the body absorbs water slowly; 2) causes bloating; 3) make you use the bathroom a lot; 4) doesn't contain all the necessary nutrients such as electrolytes.
I weighed myself before and after a 3m run in 80 degree weather. I lost 4 lbs. That's actually pretty good but not really because that means, I lost 4lbs in water weight. After a long workout, when you lose a pound or two of weight, you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.
Here is a good forumla: Weight loss (oz) + Fluid consumed (oz) = amount needs to be replaced during training.
Typically I drink 24oz prior my activity (when I have time) and 24-32oz per hour during and 24 oz after. Again, not just water but either Gatorade Endurance because it has a large percentage of electrolytes or IFINIT sport drink and a special recovery drink.
It is also important to note that you can OVERHYDRATE so measuring fluid intake is important.
This topic can become somewhat technical and boring so I tried to just give an overview.
N.B. I have only seen aid stations on the bike segment in half irons and they are usually every 9 miles. During the run part in every race, there is usually an aid station with water and gatorade every mile. This is the difference between triathlons and 5k/10k/half marathon/marathon. In the latter they are usually every couple of miles.
I weighed myself before and after a 3m run in 80 degree weather. I lost 4 lbs. That's actually pretty good but not really because that means, I lost 4lbs in water weight. After a long workout, when you lose a pound or two of weight, you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.
Here is a good forumla: Weight loss (oz) + Fluid consumed (oz) = amount needs to be replaced during training.
Typically I drink 24oz prior my activity (when I have time) and 24-32oz per hour during and 24 oz after. Again, not just water but either Gatorade Endurance because it has a large percentage of electrolytes or IFINIT sport drink and a special recovery drink.
It is also important to note that you can OVERHYDRATE so measuring fluid intake is important.
This topic can become somewhat technical and boring so I tried to just give an overview.
N.B. I have only seen aid stations on the bike segment in half irons and they are usually every 9 miles. During the run part in every race, there is usually an aid station with water and gatorade every mile. This is the difference between triathlons and 5k/10k/half marathon/marathon. In the latter they are usually every couple of miles.
Nutrition..food..lack thereof any taste...
Last week during my display in the back of the church many people asked me what I ate during my training and races. This is a very good question because nutrition is important during any kind of racing. Without proper nutrition and hydration, "bonking" or "hitting the wall may result."
Here are some examples:
http://www.youtube.com/watch?v=JgStAPQhA3M
It showed triathlete Chris Legh bonking 50m from the finish line of the 1997 Ironman. It looked really horrid. Apparently he almost died.
At the 1997 Ironman Triathlon World Championship in Hawaii, Chris' body shut down completely causing him to collapse 50 meters short of the finish line. During the race, he was unable to keep any fluids or food down and had become so dehydrated throughout the day, that many of his organs stopped working. Upon arrival at the hospital, doctors realized they had to operate immediately to save Chris' life.
Besides bonking, hydration is very important. After my first half-ironman, I felt fine but after going to bathroom, my urine was not just a dark yellow which shows dehydration but red. I was a little nervous because that means that my kidneys were overworking and it could have been serious. I will talk more about hydration in another post and touch upon it a little in this one.
People (experts, triathletes, nutritionist) recommend that an triathlete has to maintain 250-500 calories per hour, depending on weights, etc. I try to maintain 200-300 per hour by maintaining the following schedule.
1. 00:00 or top of the hour 1 packet GU = 100 calories
2. 15:00 drink at least 8 ounces (this depends on your sweat loss ratio) of gatorade endurance or INFINIT race formula drink
3. 30:00 slice of wheat toast or english muffin with 1 peanut butter = 130 calories
4. 45:00 drink as above
Sometimes I will eat 2-3 low fat fig newtons - 40 calories per fig newton or a special k bar - 90 calories.
For variety, I will eat some twizzlers. Variety is key because I am sick of fig newtons, special k bars, gatorade, twizzlers, peanut butter, gu. I would prefer to carry pizza and dairy queen but that is impossible and impractical.
In a sprint distance race, nutrition isn't as important during the race because the race last an hour to an hour and half. In an Olympic, it is a little more important. In a half and full, it is very imporant.
Any questions, please let me know. I race on the GU team but there are plenty of other products that will work including Cliff Bars, Cliff Blox shots, Luna Bars, Jelly Belly Sport Beans, etc. I have experimented with all of these and after literally losing or tossing my bars, I am comfortable with my current setup.
Here are some examples:
http://www.youtube.com/watch?v=JgStAPQhA3M
It showed triathlete Chris Legh bonking 50m from the finish line of the 1997 Ironman. It looked really horrid. Apparently he almost died.
At the 1997 Ironman Triathlon World Championship in Hawaii, Chris' body shut down completely causing him to collapse 50 meters short of the finish line. During the race, he was unable to keep any fluids or food down and had become so dehydrated throughout the day, that many of his organs stopped working. Upon arrival at the hospital, doctors realized they had to operate immediately to save Chris' life.
Besides bonking, hydration is very important. After my first half-ironman, I felt fine but after going to bathroom, my urine was not just a dark yellow which shows dehydration but red. I was a little nervous because that means that my kidneys were overworking and it could have been serious. I will talk more about hydration in another post and touch upon it a little in this one.
People (experts, triathletes, nutritionist) recommend that an triathlete has to maintain 250-500 calories per hour, depending on weights, etc. I try to maintain 200-300 per hour by maintaining the following schedule.
1. 00:00 or top of the hour 1 packet GU = 100 calories
2. 15:00 drink at least 8 ounces (this depends on your sweat loss ratio) of gatorade endurance or INFINIT race formula drink
3. 30:00 slice of wheat toast or english muffin with 1 peanut butter = 130 calories
4. 45:00 drink as above
Sometimes I will eat 2-3 low fat fig newtons - 40 calories per fig newton or a special k bar - 90 calories.
For variety, I will eat some twizzlers. Variety is key because I am sick of fig newtons, special k bars, gatorade, twizzlers, peanut butter, gu. I would prefer to carry pizza and dairy queen but that is impossible and impractical.
In a sprint distance race, nutrition isn't as important during the race because the race last an hour to an hour and half. In an Olympic, it is a little more important. In a half and full, it is very imporant.
Any questions, please let me know. I race on the GU team but there are plenty of other products that will work including Cliff Bars, Cliff Blox shots, Luna Bars, Jelly Belly Sport Beans, etc. I have experimented with all of these and after literally losing or tossing my bars, I am comfortable with my current setup.
Tuesday, August 19, 2008
Training Schedule for last week
I have begun the process of tapering which is allowing or reducing the volume of my excercise. If I haven't worked hard enough by now, then the next two weeks won't matter. I am trying to maintain the strength and endurance but also give my body a rest. Tapering is very important before a key race so last week and the next couple week's training reflects this concept.
Tuesday 8/12 - Swam 1.5miles -
Wednesday - Biked on an indoor trainer for one hour, doing 2x10min intervals
Thursday - Ran 6 miles
Friday - Swam - 4x 300/200/100m with 15 second rest
Saturday - I actually did a full brick work out - .5m swim, 45m bike and a 4m run
Sunday - It was the parish picnic and I ate 1 hotdog, 1 brat, 1 cup of beer and 2 cupcakes -- I shouldn't have
Tuesday 8/12 - Swam 1.5miles -
Wednesday - Biked on an indoor trainer for one hour, doing 2x10min intervals
Thursday - Ran 6 miles
Friday - Swam - 4x 300/200/100m with 15 second rest
Saturday - I actually did a full brick work out - .5m swim, 45m bike and a 4m run
Sunday - It was the parish picnic and I ate 1 hotdog, 1 brat, 1 cup of beer and 2 cupcakes -- I shouldn't have
Less than two weeks...
Again, I need to find a paperbag to breathe in because I have less than 2 weeks before the race. To be honest, I am a little nervous..ok a lot nervous and even flat out scared. I think if anyone tells you that they aren't nervous and scared then they either are lying or even more crazy than the normal person who attempts this distance.
The swim is a huge X factor because it is the Ohio River and the racing conditions depend on the weather the day of and the days prior. If it rains beforehand, then the current can be strong. The first third to half a mile is upstream while the rest is downstream. The key is working hard enough to go upstream without expending all the energy.
I will have more thoughts as it gets closer..but right now, I need alka seltzer....
The swim is a huge X factor because it is the Ohio River and the racing conditions depend on the weather the day of and the days prior. If it rains beforehand, then the current can be strong. The first third to half a mile is upstream while the rest is downstream. The key is working hard enough to go upstream without expending all the energy.
I will have more thoughts as it gets closer..but right now, I need alka seltzer....
Friday, August 15, 2008
Muncie Endurathon - Run...or walk
This is the final installment of the Muncie Endurathon...the Run/walk.
When I finally came in from bike portion, I was ready to do the 13.1m run. I got to my slot, grabbed my wet socks, and shoes, rung them out, put them on and then...I needed to go to the bathroom.
What I enjoy about the longer races especially the half-irons, tinman (old phrase) or 70.3s as they are commonly known now, is that they are more relaxed because of the distance. Taking an extra 10 seconds to put on socks or 30 seconds to use the port johns will not significantly affect your time because that time can be made up. In the shorter races, sprint and olympic, ever second counts, so I normally don't wear socks on the bike and am considering switching to the zoot shoes which were designed to run without socks. Did I need those shoes that day.
Everythin was fine during run, the rain stopped and the sun was starting to come out...it was getting hot...but luckily they were handing out wet towels...it was getting really hot...only 12.5 miles left.
After three miles, my feet started to hurt, not because of running but because of running with wet socks. I started to develop blisters...one on each toe and on each blister. I saw an elite athlete run in barefeet carrying his shoes...maybe he feels my pain.
Well...my high hopes of running turned into a walking. With the blistering heat and rolling hills, a normal walk turned into 16 minute per mile run up and down hills. It was brutal. I used the wet towel to cover my head. Oh yeah, when you are out in the heat, a visor just doesn't cut it...USE A FULL HAT!
200 meters from the finish line, I think everyone passed me except one or two competitors and I was about to let them pass me...so I ran...I ran until I reached the finished line....finally...my feet hurt.
When I finally came in from bike portion, I was ready to do the 13.1m run. I got to my slot, grabbed my wet socks, and shoes, rung them out, put them on and then...I needed to go to the bathroom.
What I enjoy about the longer races especially the half-irons, tinman (old phrase) or 70.3s as they are commonly known now, is that they are more relaxed because of the distance. Taking an extra 10 seconds to put on socks or 30 seconds to use the port johns will not significantly affect your time because that time can be made up. In the shorter races, sprint and olympic, ever second counts, so I normally don't wear socks on the bike and am considering switching to the zoot shoes which were designed to run without socks. Did I need those shoes that day.
Everythin was fine during run, the rain stopped and the sun was starting to come out...it was getting hot...but luckily they were handing out wet towels...it was getting really hot...only 12.5 miles left.
After three miles, my feet started to hurt, not because of running but because of running with wet socks. I started to develop blisters...one on each toe and on each blister. I saw an elite athlete run in barefeet carrying his shoes...maybe he feels my pain.
Well...my high hopes of running turned into a walking. With the blistering heat and rolling hills, a normal walk turned into 16 minute per mile run up and down hills. It was brutal. I used the wet towel to cover my head. Oh yeah, when you are out in the heat, a visor just doesn't cut it...USE A FULL HAT!
200 meters from the finish line, I think everyone passed me except one or two competitors and I was about to let them pass me...so I ran...I ran until I reached the finished line....finally...my feet hurt.
Friday, August 8, 2008
Training for the week
After breathing in a bag, I continued my training for the week.
Before that, let me address the topics of which plan, training book, are the ideal books to use.
There are many books out there! I own the following:
1. Going Long which can be found here http://www.amazon.com/Going-Long-Ironman-Distance-Triathlons-Multisport/dp/1931382247
2. Triathlete Magazine - Essential Week by Week Training Guide
http://www.amazon.com/Triathlete-Magazines-Essential-Week-Training/dp/0446696765/ref=sr_1_1?ie=UTF8&s=books&qid=1218225505&sr=1-1
3. The 12-Week Triathlete: Train for a Triathlon in Just Three Months
http://www.amazon.com/12-Week-Triathlete-Train-Triathlon-Months/dp/1592331262/ref=sr_1_1?ie=UTF8&s=books&qid=1218225559&sr=1-1
4. Start to Finish Ironman Training 24 Weeks to an Endurance Triathlon
http://www.amazon.com/Finish-Ironman-Training-Endurance-Triathlon/dp/1841261025/ref=sr_1_1?ie=UTF8&s=books&qid=1218225619&sr=1-1
There are a few that I have but these are the ones I refer to.
You should probably read them all because they all have useful information. #1 is good book to read for the ironman, I didn't follow there plan but instead took some of the information such as strategies during the bike. #3 is simple and step by step by step. #4 is simple also and has a training program. #2 is strictly training programs.
Since I was plagued with injury this year, I have been training for the most part using #3 along with some tidbits from the other books. Before embarking on this crazy adventure and choosing a program, you should really look at goals and performance levels.
This week, I rode my trainer on Tuesday and did intervals...I really don't like riding indoors especially on a trainer because the vibration tends to make the crotch area numb. But this time, it wasn't bad because I switch saddles to an SMP with a cut out. This is a good saddle and I will write more about it later.
Wednesday, I swam 1.5 miles with a 400yd warm up, followed up with some 59yd drills and the interval of 3 X 300,200,100 and 15 sec rest in between.
Thursday, I rode about 30m then ran about 40 minutes.
Today...I am tired and gearing up for 100m ride tomorrow....Although I should have swam today. Maybe later.
Before that, let me address the topics of which plan, training book, are the ideal books to use.
There are many books out there! I own the following:
1. Going Long which can be found here http://www.amazon.com/Going-Long-Ironman-Distance-Triathlons-Multisport/dp/1931382247
2. Triathlete Magazine - Essential Week by Week Training Guide
http://www.amazon.com/Triathlete-Magazines-Essential-Week-Training/dp/0446696765/ref=sr_1_1?ie=UTF8&s=books&qid=1218225505&sr=1-1
3. The 12-Week Triathlete: Train for a Triathlon in Just Three Months
http://www.amazon.com/12-Week-Triathlete-Train-Triathlon-Months/dp/1592331262/ref=sr_1_1?ie=UTF8&s=books&qid=1218225559&sr=1-1
4. Start to Finish Ironman Training 24 Weeks to an Endurance Triathlon
http://www.amazon.com/Finish-Ironman-Training-Endurance-Triathlon/dp/1841261025/ref=sr_1_1?ie=UTF8&s=books&qid=1218225619&sr=1-1
There are a few that I have but these are the ones I refer to.
You should probably read them all because they all have useful information. #1 is good book to read for the ironman, I didn't follow there plan but instead took some of the information such as strategies during the bike. #3 is simple and step by step by step. #4 is simple also and has a training program. #2 is strictly training programs.
Since I was plagued with injury this year, I have been training for the most part using #3 along with some tidbits from the other books. Before embarking on this crazy adventure and choosing a program, you should really look at goals and performance levels.
This week, I rode my trainer on Tuesday and did intervals...I really don't like riding indoors especially on a trainer because the vibration tends to make the crotch area numb. But this time, it wasn't bad because I switch saddles to an SMP with a cut out. This is a good saddle and I will write more about it later.
Wednesday, I swam 1.5 miles with a 400yd warm up, followed up with some 59yd drills and the interval of 3 X 300,200,100 and 15 sec rest in between.
Thursday, I rode about 30m then ran about 40 minutes.
Today...I am tired and gearing up for 100m ride tomorrow....Although I should have swam today. Maybe later.
How many more weeks left??????
On Monday I looked at the calendar only to see that four weeks are left before the race. WOW...four weeks...wow...four weeks.....yeah.......
Monday, August 4, 2008
Muncie Endurathon - Bike
When I finally came out of the water, I saw the dark gray clouds and the rain coming down hard, and thought to myself - "56 miles in the rain...nice."
My attitude for half-irons are completely different than olympics and sprints. In the latter, it is a rush rush mentality...I need to get through as fast as I can. In half irons or 70.3s, I relax and take my time because there is a long ride ahead of me. That day, I was even less of a rush because of the rain.
I am not a strong swimmer at all so when I reached the T1 (1st transition), half of the bikes were gone. Cycling is my strongest part, especially since I have been racing bikes since I was 12, so I wasn't too worried.
The course was nice and smooth until the last 10 miles or so. The beginning leg of the course went through what looked like former railroad tracks that were paved over and not used as a bike path. After that we made a left on to some a 4 lane road which was still smooth.
My strategy for these races is to warm up for at least for the first third or first half and spin on the small front ring and then shift to the larger ring on the second half of the course.
Although the rain was sometimes painful, it did provide relief from the heat.
I didn't get passed too much and the people who did pass me looked like pros...all decked out in their aero wheels.
I pretty much traded spots with a few people but then at the end picked up the pace until the end.
One of things I am always amazed about is the aid stations because trying to grab a water bottle at 15 mph is tough and with the rain, it made it funny. I saw many people grab the bottle but then drop it and volunteers running alongside the riders to hand them bottles.
This is a big difference from the sprints and olympic is distance is the presence of aid stations.
After being the saddle for 3 hours, I was glad to see the transition....
My attitude for half-irons are completely different than olympics and sprints. In the latter, it is a rush rush mentality...I need to get through as fast as I can. In half irons or 70.3s, I relax and take my time because there is a long ride ahead of me. That day, I was even less of a rush because of the rain.
I am not a strong swimmer at all so when I reached the T1 (1st transition), half of the bikes were gone. Cycling is my strongest part, especially since I have been racing bikes since I was 12, so I wasn't too worried.
The course was nice and smooth until the last 10 miles or so. The beginning leg of the course went through what looked like former railroad tracks that were paved over and not used as a bike path. After that we made a left on to some a 4 lane road which was still smooth.
My strategy for these races is to warm up for at least for the first third or first half and spin on the small front ring and then shift to the larger ring on the second half of the course.
Although the rain was sometimes painful, it did provide relief from the heat.
I didn't get passed too much and the people who did pass me looked like pros...all decked out in their aero wheels.
I pretty much traded spots with a few people but then at the end picked up the pace until the end.
One of things I am always amazed about is the aid stations because trying to grab a water bottle at 15 mph is tough and with the rain, it made it funny. I saw many people grab the bottle but then drop it and volunteers running alongside the riders to hand them bottles.
This is a big difference from the sprints and olympic is distance is the presence of aid stations.
After being the saddle for 3 hours, I was glad to see the transition....
Thank you for your support
My blog is not always completely updated so I hope to finish up my thoughts from the muncie race and continue with a brief description of my training regiment these past few weeks and the next 4.5 till race day.
I would like to take time to thank all of those who came up to me and showed their support. I have dedicated this race to my family, especially my mom who is suffering from kidney failure and dad who is very supportive of her, Our Lady (who has protected me) and the Canons Regular of St. John Cantius.
I was trying to bring awareness to kidney problems but the many organizations that I contacted weren't very helpful. On the contrary Fr. Phillips and St. John Cantius and the parishoners have been very supportive my efforts to not only finish the race by race money for the Canons.
I have been training all spring and summer amidst the stresses of life and various injuries but when I see all of you approach my display, talk about triathlons and donate whatever you can, it helps get through the 100 mile bike rides and and 13 mile runs.
I have finished the race yet so please stop by and and say hello, it does mean a lot to me and I know it means a lot to the Canons.
I would like to take time to thank all of those who came up to me and showed their support. I have dedicated this race to my family, especially my mom who is suffering from kidney failure and dad who is very supportive of her, Our Lady (who has protected me) and the Canons Regular of St. John Cantius.
I was trying to bring awareness to kidney problems but the many organizations that I contacted weren't very helpful. On the contrary Fr. Phillips and St. John Cantius and the parishoners have been very supportive my efforts to not only finish the race by race money for the Canons.
I have been training all spring and summer amidst the stresses of life and various injuries but when I see all of you approach my display, talk about triathlons and donate whatever you can, it helps get through the 100 mile bike rides and and 13 mile runs.
I have finished the race yet so please stop by and and say hello, it does mean a lot to me and I know it means a lot to the Canons.
To do list
It is less than a month until the race and I still have many things to add to this blog. Here is my list:
1. running styles (updated)
2. running shoes
3. difference between sprint and olympic vs. half-iron vs. iron - preparation, strategy, clothing etc.
4. hydration - fuelbelt vs. water bottles vs. camelback
5. nutrition
6. stretching
7. clothing
I may be competing in the Longhorn 70.3 in October so I hope to get through all of this by then.
1. running styles (updated)
2. running shoes
3. difference between sprint and olympic vs. half-iron vs. iron - preparation, strategy, clothing etc.
4. hydration - fuelbelt vs. water bottles vs. camelback
5. nutrition
6. stretching
7. clothing
I may be competing in the Longhorn 70.3 in October so I hope to get through all of this by then.
Thursday, July 17, 2008
Muncie Endurathon - Swim
Last weekend I competed in the Muncie Endurathon. This race has a long history and was well run.
Each competitor is given an assigned space to rack their bike. Some may not like this because of the position but for individuals like me who do not arrive super early, it seems fair.
The swimming went well and I enjoy racing this distance. Since it is a longer race, the swim appears to be more relaxed, free from the mad rush of a sprint and olympic. Unfortunately for me, I am not a good swimmer and tend to zig zag, resulting in swimming more than 1.2m. I still enjoyed the swim and wasn't panicked but I did get a little scared when I looked back and saw dark clouds. Midway through the swim, it started to downpour. Rain isn't necessarily bad...I was already wet but it just got a little dark.
I exited the water to cheering spectators followed by a long run uphill to T1.
Each competitor is given an assigned space to rack their bike. Some may not like this because of the position but for individuals like me who do not arrive super early, it seems fair.
The swimming went well and I enjoy racing this distance. Since it is a longer race, the swim appears to be more relaxed, free from the mad rush of a sprint and olympic. Unfortunately for me, I am not a good swimmer and tend to zig zag, resulting in swimming more than 1.2m. I still enjoyed the swim and wasn't panicked but I did get a little scared when I looked back and saw dark clouds. Midway through the swim, it started to downpour. Rain isn't necessarily bad...I was already wet but it just got a little dark.
I exited the water to cheering spectators followed by a long run uphill to T1.
Tuesday, June 24, 2008
75 miles...my back hurts...
Last Saturday, I rode 75 miles through the Northern branch of the Cook County Forest Preserve from my parents home to Highland Park near the Botanic Gardens and back which is a 25 mile loop. I completed the loop 3 times for a total of 75 miles. After the second loop, I stopped to get some new water bottles.
When completing a ride that long three issues arise: 1) pacing; 2) hyrdation and 3) nutrition. When it comes to the pacing issue, I for the most part, just tried to keep a steady pace of 18-20mph with an average speed of 17mph..this worked well until I hit mile 65 when I just became really tired. The difference between cycling in a triathlon and a cycling-specific race is body position. Even in cycling specific racing, cyclist drop down to the lower part of the handle bars, this is not as demanding on the body as riding in the aero position of tri/time trial bike. I spend most of the time in that position but when I reached mile 65, I couldn't handle it anymore and even got to the point of sitting up because my back hurt.
Hydration, was not a problem. When you are doing such a long ride, it is important to do it in loops so you can get new water bottles. Drinking water will not suffice because the body does not absorb the fluids quickly enough. I drink Gatorade Endurance because it is high in electrolytes and is served in most of the races. I usually drink 70% Gatorade and 30% water.
Nutrition...I get so hungry on the rides. I eat Gu gels every hour and either fig netwons or peanut butter sandwiches every half hour. The carbs are good but practically speaking, I get sick of gels and need something substantive.
Next week...75 miles with a 45 minutes run...how fun!!!!!
When completing a ride that long three issues arise: 1) pacing; 2) hyrdation and 3) nutrition. When it comes to the pacing issue, I for the most part, just tried to keep a steady pace of 18-20mph with an average speed of 17mph..this worked well until I hit mile 65 when I just became really tired. The difference between cycling in a triathlon and a cycling-specific race is body position. Even in cycling specific racing, cyclist drop down to the lower part of the handle bars, this is not as demanding on the body as riding in the aero position of tri/time trial bike. I spend most of the time in that position but when I reached mile 65, I couldn't handle it anymore and even got to the point of sitting up because my back hurt.
Hydration, was not a problem. When you are doing such a long ride, it is important to do it in loops so you can get new water bottles. Drinking water will not suffice because the body does not absorb the fluids quickly enough. I drink Gatorade Endurance because it is high in electrolytes and is served in most of the races. I usually drink 70% Gatorade and 30% water.
Nutrition...I get so hungry on the rides. I eat Gu gels every hour and either fig netwons or peanut butter sandwiches every half hour. The carbs are good but practically speaking, I get sick of gels and need something substantive.
Next week...75 miles with a 45 minutes run...how fun!!!!!
Wednesday, June 18, 2008
Continued Training
Even though I haven't been consistent about writing about my training, I HAVE been training. Last Saturday, I rode 50 miles on my bike. It was a nice ride but doing the loops more than once tend to get boring.
Last Sunday, I ran 9.5 miles based on a running schedule that my friend and I had created for me. I was a little tired from the previous day's ride but during the race I will be tired from the previous activity. I stayed below 80% MHR. It was a good run. Two weeks prior, I wasn't as prepared and after mile 7, I became hungry and delirious or deliriously hungry..thinking about pizza and ice cream. During this run, I packed fig newtons.
Monday was a rest day. Tuesday, I ran 3 miles with one set of fartleks. Today...I didn't have time to train as of the publication of this post, so I did some weight training during lunch.
Last Sunday, I ran 9.5 miles based on a running schedule that my friend and I had created for me. I was a little tired from the previous day's ride but during the race I will be tired from the previous activity. I stayed below 80% MHR. It was a good run. Two weeks prior, I wasn't as prepared and after mile 7, I became hungry and delirious or deliriously hungry..thinking about pizza and ice cream. During this run, I packed fig newtons.
Monday was a rest day. Tuesday, I ran 3 miles with one set of fartleks. Today...I didn't have time to train as of the publication of this post, so I did some weight training during lunch.
Monday, June 2, 2008
Increased Run
I am behind on my run...mainly because of injury caused by a change in my running style. I will have to dedicate a couple of posts to running styles because it has really affected my training this year.
Despite the race on Saturday, I completed a 7 mile run last yesterday in order to jumpstart my run training.
I decided to start slow and and pace myself. For the last couple of months I have stopped using an iPod and my heart rate monitor. Yesterday, I brought back the heart rate monitor. I was running a 12 minute mile and even though I was in pain from the day before, I completed it with no problem.
The last .50 mile, I started to get a little delirious. I think it was from hunger because all I thought was pizza and ice cream.
Despite the race on Saturday, I completed a 7 mile run last yesterday in order to jumpstart my run training.
I decided to start slow and and pace myself. For the last couple of months I have stopped using an iPod and my heart rate monitor. Yesterday, I brought back the heart rate monitor. I was running a 12 minute mile and even though I was in pain from the day before, I completed it with no problem.
The last .50 mile, I started to get a little delirious. I think it was from hunger because all I thought was pizza and ice cream.
Terre Haute - Thunder in the Valley - First Race of the Season
Last Saturday I completed the first race of the season ...Terre Haute, Indiana....Thunder in the Valley. I had high hopes for the first one of the season but I came away not feeling so hot....
Last year, I arrived in Indy at about midnight, then after picking up my friend and fellow racer, Rob, we made to what we thought was Terre Haute at 2:30am. When we checked in we realized that it was another 20 minutes away. After 3 hours of sleep, I raced it...better yet...I completed it.
This year I left early..3pm from Chicago. When I got to Rob's, he still had to pack and when we finally started our trek to TH, it started to rain and I mean rain...I think we drove through a tornado. Even when we were stopped, the rain came down sideways and we couldn't see. The next day we saw the aftermath and it wasn't a tornado but the damage to several apartment complexes tells a different story.
The water was warm this time and it was a nice swim...in theory. For whatever reason, nerves fatigue...I wasn't feeling the swim. All those hours in the pool, all those times, I practiced the stroke went out the window when the announcer screamed GO! I was afraid to put my head completely in the water and my form completely disintegrated.
The bike...I have never had that many people pass me. I am a strong rider and I don't get passed that often...it was disappointing.
The run...two words...brick workouts. It was a 5m/8k run but I walked 25% of the way...
The first one is on the record books or on the bottom of a bird cage to use as liner....
....There's always the next one.
Here is the website to the triathlon: http://www.thtriathlon.com/
Last year, I arrived in Indy at about midnight, then after picking up my friend and fellow racer, Rob, we made to what we thought was Terre Haute at 2:30am. When we checked in we realized that it was another 20 minutes away. After 3 hours of sleep, I raced it...better yet...I completed it.
This year I left early..3pm from Chicago. When I got to Rob's, he still had to pack and when we finally started our trek to TH, it started to rain and I mean rain...I think we drove through a tornado. Even when we were stopped, the rain came down sideways and we couldn't see. The next day we saw the aftermath and it wasn't a tornado but the damage to several apartment complexes tells a different story.
The water was warm this time and it was a nice swim...in theory. For whatever reason, nerves fatigue...I wasn't feeling the swim. All those hours in the pool, all those times, I practiced the stroke went out the window when the announcer screamed GO! I was afraid to put my head completely in the water and my form completely disintegrated.
The bike...I have never had that many people pass me. I am a strong rider and I don't get passed that often...it was disappointing.
The run...two words...brick workouts. It was a 5m/8k run but I walked 25% of the way...
The first one is on the record books or on the bottom of a bird cage to use as liner....
....There's always the next one.
Here is the website to the triathlon: http://www.thtriathlon.com/
Tuesday, February 26, 2008
Indoor Cycling intervals...my legs burn!
Despite the sore ankle and contrary to what others have said, I have decided to try cycling indoors. I have a CycloOps Fluid 2 trainer which came with a Trainsmart Time Trial video. It was challenging. Chris Carmichael, former coach of Lance Armstrong leads the video. I really don't like training using a video but he was very motivating and was continuously encouraging the 6 participants in the video, so it felt like he was in the room. We did 3x 5min intervals at a super high cadence (110) followed by 3 sets of 2min at high cadence (95) and 2min at medium cadence (85).
I think it is a great workout but Carmichael suggest that this be completed 6 weeks prior to the race season so I may look for an alternative during my prebuilding phase.
I think it is a great workout but Carmichael suggest that this be completed 6 weeks prior to the race season so I may look for an alternative during my prebuilding phase.
Injury again
Since the last time I posted, I have been consistently running and have maintained the schedule that I described in a previous post. Last week (Saturday, February 16) trying to maintain the 6, 6, 8 mile schedule, I felt a pain in my left ankle. During the beginning of the run, it was a little sore but I ignored. nce I reached mile 5.5, it started to really hurt and I was trying to adjust my stride in order to alleviate the pain which resulted in pain in my right knee. Much to my dismay, I had to start walking. I completed 5.5 of the schedule 8 miles. I didn't twist my ankle or slip so I don't understand why it hurts.
Thursday, February 7, 2008
Longhorn becomes Longhorn Ironman 70.3 Austin
Last year I competed in the Longhorn Triathlon in Austin Texas. It was a hot day and the rolling hills didn't help much. After participating in that race, I can say that this was one of the most well run and fun experiences for the partcipants. Just like in Ironmans, they call out your name at the end of the race. My sis and bro in law had some complaints as a spectator but for the most part it was a great race. Here is the link:
http://www.ironman.com/events/ironman70.3/longhorn70.3/new-event-slated-for-october-5-2008-in-austin-texas
http://www.ironman.com/events/ironman70.3/longhorn70.3/new-event-slated-for-october-5-2008-in-austin-texas
Tuesday, February 5, 2008
Getting tough to train
Although I have been running consistently, the rest of the program has been difficult to start. I normally run Tues, Thursday and Saturday. Today, I had court and wasn't able to run. Tomorrow, we are getting 4-8 inches of snow. I am trying my best to avoid the treadmill. I hope to complete the runs this week. Last week, I was only able to Run1 and the long run.
Monday, February 4, 2008
I am back... and starting the journey
I have been gone from this blogging for awhile but now I am back and will document my daily routines and daily stories about training for this.
Since the last time time I made an entry I have started running again. Basically, that is all I have been doing...with an occasional swim here and there. Despite the fridgid 5 degree weather in Chicago, running has been a consistent routine for me. In fact, I dont' mind the 5 degree weather, it is quite refresing.
Here is my running routine: Run 3x per week with two regular distance and a long run. I do this for two weeks and then in the third week, I cut it significantly. The last couple of months my schedule has been as follows:
Week Run 1 Run 2 Long Run
1 1.5 1.5 3
2 1.5 1.5 3
3 .5 .5 1
4 2 2 4
5 2 2 4
6 1 1 2
7 1 1 2
8 3 3 5
9 3 3 5
10 2 2 3
11 4 4 6
12 4 4 6
13 2 2 3
14 5 5 7
15 5 5 7
I am now in week 16 and wil run the following:
16 3 3 4
In my next entry I will describe my running style change.
Since the last time time I made an entry I have started running again. Basically, that is all I have been doing...with an occasional swim here and there. Despite the fridgid 5 degree weather in Chicago, running has been a consistent routine for me. In fact, I dont' mind the 5 degree weather, it is quite refresing.
Here is my running routine: Run 3x per week with two regular distance and a long run. I do this for two weeks and then in the third week, I cut it significantly. The last couple of months my schedule has been as follows:
Week Run 1 Run 2 Long Run
1 1.5 1.5 3
2 1.5 1.5 3
3 .5 .5 1
4 2 2 4
5 2 2 4
6 1 1 2
7 1 1 2
8 3 3 5
9 3 3 5
10 2 2 3
11 4 4 6
12 4 4 6
13 2 2 3
14 5 5 7
15 5 5 7
I am now in week 16 and wil run the following:
16 3 3 4
In my next entry I will describe my running style change.
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