Stating the Obvious

I was thinking back over the past few years as to what caused the improvement in my performance.  Not just in triathlons (although that was a major concern), but in running and cycling individually.  It has to be group training.  And by that I mean training with a group filled with people who are stronger, faster, and better than you.

I was a strong middle of the pack finisher a few years ago.  I was doing well, and training with some folks from the Sound Shore Runners and Multisport Club.  It was a great group - it was the first running club that my wife and I joined when we moved to the Northeast.  We wanted to find people who we could run with during the week and for long runs on weekends.  As I had been training on my own up until then I improved quickly as I now ran with people who were faster than I.  This improved my performance and I became a stronger runner, thanks in large part to Joe G who introduced me to the pain and joy of hitting the track for speed-work.

The same is true of my cycling.  There were a few cyclists and triathletes in the club,  but not many, and my cycling improved as I rode with people who were, again, stronger than I on the bike and I learned what I could from them while I was chasing them down during our morning rides.

At some point my performance leveled off.  I knew it had....I knew I was capable of more.....and I knew that I wanted to perform better.  I worked harder on my own and at one sprint triathlon a few years ago placed 3rd in my AG.  Without boring you with a lot of minutiae and drama, it was apparent that it was time to move on and find another group to train with.

I had been invited a few times during these past few years to join my friend Rich on a group ride with the triathlon club he founded.   The men and women of the Westchester Triathlon Club were Ironmen.  And I don't say that just to add emphasis in a gratuitous fashion.  I mean it literally.  Every year a handful from this great group of athletes qualifies for Kona.  Race after race (Olympic distance, 70.3, full Ironman) there are people placing, and winning, their age group.  Needless to say I was terrified to join them and gave Rich excuse after excuse as to why I was unable to join them.

My wife finally convinced me to join them for a Saturday ride.  So I sucked it up, filled two water bottles with Hammer Heed, threw a gel or two in my jersey pocket and clipped in for a leg burning, lung draining, bonk inducing, 3 hour tour.

Group rides pushed me to limits I didn't know existed.  Group runs, and speed work, challenged me to the point where I thought I was going to puke.  But I couldn't let them know that I was hurting (although I'm sure it was apparent during the first few months) and I had to finish the ride or run with the pack.  Falling off the back and slowing down wasn't an option.  Just as it was with Joe G when I first did speed-work, I knew that if I could keep up and push myself it would pay off.

It wasn't long after joining the WTC that I began stalking the AG podium on a regular basis. 

Many of us who started out at Sound Shore Multisport have moved on to other running and triathlon clubs.  But I'll never forget the friendships and lessons learned.  I still train with a few folks from there now and again, and that's something for another post.

I'm stating the obvious when I say that training with people faster than you will help you improve.  It's just hard to check the ego at the door for the first few workouts as you get your ass handed to you.

The Triathlon Relay - Not My Cup of Tea

A friend of mine was in need of a cyclist.

My friend Greg - he's a runner (a very quick runner at that) - really enjoys doing triathlon relays.  He loves the team aspect of it, and he really likes the vibe of being at a triathlon.  His good friend is a great swimmer - he was All-American while in college - and they typically do very well overall.  However his regular cyclist couldn't race for some reason or another.  So, I got a phone call and decided to help a friend out.

All in all it was a good day.  The bike course was a two loop course, and I have to admit it was sort fun to go out there with the mind-set of leaving nothing in the tank.  With the Tour de France in full swing, this was my own personal individual time trial.  Legs were burning, lungs were burning, and it was really a blast to just hammer it and not have to worry about the run afterwards.

However, as I finished the bike leg and stood around with our swimmer, Steve, I really wished I was doing the run.  More to the point, I really wished that I was doing the entire race.  I didn't like watching people leaving T2 to start their run while I wasn't.  And I really didn't like watching everyone finish, being completely shattered after punishing themselves in all three disciplines, when all I could think of was that I should be doing the same.

I don't have anything against the triathlon relay, per se.  Lots of people enjoy them for a number of reasons.  It allows friends who aren't triathletes, but rather runners, cyclists, and swimmers, to compete in an arena that they maybe wouldn't normally enter into.  I've seen family's field teams and have a great time doing so.  And with all of that said, it does expose people to the sport, and community of, triathlon.

But it's just not for me.  I couldn't believe how much it bothered me to not be racing the entire distance.  I was almost beside myself with, well, I don't know what......but I had a deep-rooted feeling that I should have been racing as an individual.

In the end, I helped a friend by filling in.  But I can't say for sure what I'll say the next time a request like this comes my way.

Fitness, Training, Rest, and Recovery

Just a brief follow up to my most recent post.  Not to beat a dead horse here, but I read a great article on the Daily Triathlon site not long ago regarding the typical type-A response that most triathletes have when they're not able to train for a few days.  You know, they freak out, complain, and worry that all the hard work from previous weeks will be lost.  Well, at least that's what I do.

The article discusses the difference between "fitness" and "performance status" which is an interesting comparison by itself.  It also discusses the need for rest and recovery, and that taking a few days off will more than likely do more to help you, rather than hurt you, in the long run.

Have a look: The Fitness Fallacy

In the end it's all really just common sense.  Which is something that I know I, personally, don't always use enough of when it comes to my training.  It's far too easy to get caught up in the "more is better" school of thought in regards to weekly mileage.  I've actually changed my training this year to be a little more quality over quantity focused.  I'd like to hear what everyone else is doing.

When life gets in the way

I was at the peak of my training for the year - and I was going to ride the wave of "good mojo" into one or two more triathlons and then focus on the Steamtown Marathon as I target a Boston qualifying run.  My running has been great this year if I do say so myself  (many thanks go out to Matt P, Rodney C, Tom O, and Mark M for pushing me harder than I've been pushed in years past.)  My cycling has been great as well (many thanks to the Westchester Triathlon Club and my good friend Rich)  The timing and training was lining up to perfection.

That was up until last Thursday.

Without going into the details that would make most men squirm, I had to pay a visit to my doctor last week.  (Read: I visited a specialist, one whom most men really don't want to visit if they can avoid it.)  Long story short, and one in-office procedure later, I was granted a one week vacation from training whether I wanted it or not.

And I really didn't.

It was five long days before I could get on a bike again.  And even then I was forced to ride easy.  After seven days I was able to jog.  And by jog, I mean "JOG".  Not even close to my normal training pace. 

What does all this mean?  It means that once in a while life gets in the way.  What is one to do?  Nothing.  All you can do is suck it up and deal with it.

One could say that the timing was perfect.  My lovely wife and I were set to go on holiday up into CT for a week.  What better location (on a lake, in the foothills of the Berkshires) to take a week and enjoy some R&R. 

On the flip side, one could say what a terrible week to be off of training.  On a lake, in the foothills of the Berkshires, a perfect training ground for long rides, hill work, and premium training runs. 

Perspective is a fickle beast.

So, a couple easy rides and a jog later (or a "yog….with a soft 'J' " as Ron Burgundy would say) I'm on track to be back on the roads soon.  Again, what does this all mean?

We all have to play the hand that life deals you.  I've had an achilles tweak shortly before the New York Marathon that forced me to withdraw.  We've all had some freak injury that has forced us to change our plans and race schedule.  Heck, my wife had a knee issue that derailed almost her entire triathlon season last year. 

Training is hard.  Triathlons are hard.  Running is hard.  Life is hard.  But our health is precious.  I've had a number of introspective conversations with my good friend Tom O on some of our early morning runs.  The human body is a fragile thing - and you just can't take it / things / our health for granted.  When a challenge comes along, you have to deal with it and, at the same time, realize how fortunate you are.  There are many, many, people who aren't fortunate enough to be able to swim, ride, and run as most of us do.  I don't mean that in a condescending way.  I mean that there are many people with ailments and physical limitations that prohibit them from doing what most of us love to do day in and day out. 

Life and racing require a delicate balance.  Enjoy it.  Embrace it.  But don't take it for granted.

My first time penalty

My second triathlon of the season - the Stamford KIC IT Triathlon - was last weekend.  Well organized, well supported, good competition, and great result.   But......

At mile 6 or so, I realize that there's a motorcycle riding next to me with a USAT official writing on his clipboard.  I did have a water bottle eject from my saddle cage on a bumpy downhill section about two minutes previous and I thought for a moment that I was going to be penalized for dropping equipment.

Alas, after the race I found out that I penalized for overtaking - a position foul - under USAT rule 5.10(g).

5.10 g. Being Overtaken. When the leading edge of the front wheel of one cyclist passes beyond the front wheel of another cyclist, the second cyclist has been "overtaken" within the meaning of these Rules. A cyclist who has been overtaken bears primary responsibility for avoiding a position foul and must immediately move to the rear and out of the drafting zone of the passing cyclist. The overtaken cyclist shall first move completely out of the drafting zone of the other cyclist before attempting to re-pass the other cyclist. 

h. Exceptions. A participant may enter the drafting zone without penalty only under the following conditions:
(1) When entering the drafting zone from the rear, closing the gap, and overtaking all within no more than 15 seconds.
(2) When cyclist reduces speed for safety reasons, for course blockage, for an aid station, for an emergency, when entering or exiting a transition area, or when making a turn of 90 degrees or more; or 
(3) When USA Triathlon or the Head Referee expressly excludes a section of the bicycle course from the position foul rules because of overly narrow lanes, construction, detours, or a similar reason.

** You can download the full PDF of the USAT rules here: USAT Rules

Now, I won't bore you with the reasons why I think I shouldn't have been penalized.  In the end, what I think doesn't matter on this one.  What is significant is that this is the first penalty I've received while racing triathlons.  Ever.  What's also significant is that this penalty took me off the 40-44AG podium.

Here lies the crux of my situation.  Two years ago I was a middle of the pack racer, content with placing in the top 10 of my age group.  Last year that started to change after an AG podium finish in an early season race.  Now, I'm training harder - and becoming more Type-A and OCD I suppose - and I'm disappointed when I don't place well (either overall or within my age group).  The point is, I now need to really pay attention to the USAT rules more than I used to.

What I mean, and I'm making an assumption here, is that two years ago I wasn't a big concern for the officials.  Now it seems that I'm racing in the area where the USAT officials are paying more attention, and have more concern for, to ensure that rules are abided by. 

My lovely wife who's also a triathlete (JL Goes Vegan) thought it was fantastic that I was penalized.  To her point, I'll be hyper-aware of this rule moving forward, and at upcoming races I'll do everything possible to ensure that I don't receive the same penalty.  She's right, of course.  My next race is the Park City Mossman triathlon and I'll need to be uber-cautious on the bike (5 loops of an 8K, flat, course).

I very well may take a little crap from some of my training buddies over at the Westchester Triathlon Club with whom I do a lot of my training.  And I might get a little talking to from my good friend Rich who is really one of the primary reasons that I've improved as much as I have over the past two years.  But that's okay - there's a first for everything, no matter how painful and ego damaging it may be.