TRIATHLON TRAINING DADDY : Addicted to Triathlons? Me too. Follow along as I navigate faith, family, work and triathlon in every day life, share some tips and secrets, and help others fit it all in without missing out on life.

Monday, September 21, 2015

@LYFEKitchen - AWA Ironman Athlete - #GelQuantum360 by @ASICSAmerica - #IMBoulder 2015 thoughts going into race day

So tomorrow is it.  Ironman race of 2015, Ironman Boulder.

Pretty much my whole multisport year has revolved around getting ready for Boulder.  It's going to be a long and hot day.

I'm trying not to get sucked into the hype that the bike course is fast and easy.  I'm also focusing on hydration and nutrition early on the bike before it heats up to get as much into the system before it starts shutting down due to heat.  It's going to happen.  Lets just hope for plenty of shade on the run!

Training for Boulder, I had a minor setback for a month with Plantar Faciitis.  I went to the elliptical and was sent the ASICS Gel Quantum 360 shoes in perfect timing.  While the elliptical allowed me to take some stress off the foot, none of my go-to ASICS models were relieving the pain of just every day walking around.  That was until I was sent the Quantum 360's.  They worked wonders and I'm pretty much 95 percent pain free.  I've been back out running this week, granted nothing at race pace or high intensity.  Aleve and patients will be my best friend on the run... and will probably serve me well to pace myself in the heat.  Probably a blessing in disguise.


Packing... how did I get all this junk to Lake Tahoe in 2013???  It was a mess, but ended up only to be three bags and a bike... and a bag of food.  Not bad, but it was a mess for a good 8 hours.


What's the best way to save money racing these events?  Stay with family.  I have been blessed with some great in-laws that live in Denver and have graciously opened their home and pantry.  Very open to let me come and go and fixing great chicken quinoa salads and awesome healthy dinners!  SCORE!


Yes, racing at altitude causes issues, but being in Boulder, Colorado for an Ironman race does not suck.


Volunteers are great!  Just don't get a card and have to stop at the penalty tent... they aren't as happy to see you.


Watching on IronmanLive.com?  I'm bib 427 (low number for All World Athlete Bronze) and will be wearing some neon... helmet home paint job to match!  Son, you got to coooooordinate...


Speaking of AWA.  It's a strange side deal with IM races.  Based on your performances in past IM events, IM KS in 2014 and IM Chattanooga in 2014, you get AWA status based on your point total.  Some how I earned enough for bronze.  So far the non-paying benefits are a sticker, express line in check in and a lower bib number that got me closer to the bike racks in T1.  You could go wild and order AWA gear online and if you get gold or silver, you get early chances at IM entries than the regular participants.  It's cool, but doubt I will qualify for 2016.

Boulder has some sweet eats!  IM decided to give meal vouchers for 6 or so Boulder restaurants and have an outdoor welcome celebration at 7pm, skipping providing food.  This was my first with this setup... and I found LYFE Kitchen and AWESOME!  Healthy.  Nutrition Facts readily available.  TASTED KICK ASS!  And, the $25 voucher covered my entire meal.


So far the pre-race highlight has to be getting Rinny to sign an IM Boulder poster and pose for a picture!  Who knows if I will ever be in the same air as her again, so I jumped on the chance.  We are now besties.


I'm trying to soak it in this race.  Taking time and doing things intentional and not be lost or in a hurry.  This could be the last full IM for a whole due to some home front changes (in a good way), so I'm taking lessons learned from Texas and victories from Chattanooga and hopefully putting a nice bow on this chapter of triathlon racing.  Stay tuned and good luck to everyone else racing!

Tuesday, September 1, 2015

STRENGTH: CORE + PLYO : 60 MIN

STRENGTH: CORE + PLYO : 60 MIN

WARM UP - if needed and not part of a brick or continence of workouts
10 minute warm up at HR 120 or less


DYNAMIC STRETCH
  • ARM CIRCLES
  • BUTT-KICKS - While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.
  • PIKE STRETCH - Get in a "pike" position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.
  • WALKING LUNGES - Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.
  • KNEE TO CHEST
  • STRAIGHT LEG KICKS

MAIN SETS
  • Switch Lunge
    • Begin in the lunge position with one foot out in front and the other behind your body. Both knees should be bent at 90-degree angles. Make sure your front knee is directly over your front ankle and not pushed forward over your toes. Jump upward from the lunge position and switch legs in the air, landing in lunge position on the opposite side. Do 20–30 reps, totaling 10–15 on each side.
  • Single-leg Hops
    • Begin by hopping in place on one foot 15 times. Then hop side to side on that foot 15 times. Follow that by jumping forward and backward 15 times.
  • Bench Taps
    • Begin by standing in front of the bench with both feet on the ground. Rapidly alternate tapping the top of the bench with each foot, springing off the ground with each step. Move your arms in the running motion as your feet tap. Do 20–40 taps.
  • Rocket Jumps
    • Stand with your feet shoulder-width apart and bend down into squat position. Touch the ground with your hands and explode upward with your arms stretched over your head. When you land, make sure your knees are bent as you go right back into the squat. Do 10–15 reps.
  • Pushup Plank With Alternating Knees
    • Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Alternate for 60 seconds and repeat for three sets.
  • Glute Bridge With Marching
    • Lie on your back with your knees bent and feet flat on the floor. Slightly brace your abs and lift your hips off the ground. Squeeze your butt to form a straight line from your knees to your shoulders. Without moving your body, lift one foot off the ground. Return it to the ground and switch legs. Alternate sides for 60 seconds and repeat for three sets.
  • Offset Reverse Lunge
    • Perform 8-12 repetitions and switch sides. Perform 2-3 sets.
  • Staggered Stance Offset Romanian Deadlift
    • Hold a weight in your right hand and stand with your right foot on your toes in line with your left heel, placed hip width apart. Soften your left knee and puff out your chest. Hinge over by pushing your hips back. Reach a 90-degree hip angle. Return to the starting position. Perform 8-12 repetitions and switch sides. Perform 2-3 sets.

STATIC STRETCH
  • Touch toes : hold 1 minute
  • Quad hold : 1 minute each leg
  • Calf stretch : 1 minute each leg
  • Side lunge : 1 minute each leg

RUN : TREADMILL INCLINE INTERVALS : 4 Sets : 60 MIN

RUN : TREADMILL INCLINE INTERVALS : 4 Sets : 60 MIN

WARM UP - if needed and not part of a brick or continence of workouts
10 minute warm up at HR 120 or less

DYNAMIC STRETCH
  • LEG LIFTS - Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object.
  • BUTT-KICKS - While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.
  • PIKE STRETCH - Get in a "pike" position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.
  • WALKING LUNGES - Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.
  • STAR TOUCH - Stand with your feet wide, toes pointing forward. Keeping your legs straight, reach your left hand across your body and try to touch your right toe. Return to center. Repeat on the other side. Do eight to 10 on each side.
  • RUNNER'S TOUCH - Balance on your right foot and hinge forward, allowing your left leg to extend back. Touch the ground with your left hand. Return to standing. Do 10 to 12 reps, then repeat on your left leg.
MAIN SETS
  • Set 1: 6 percent incline : 3 sets : 20 seconds at 75 percent effort followed by 2:40 walk recovery at incline.
  • Set 2: 8 percent incline : 3 sets : 20 seconds at 80 percent effort followed by 2:40 walk recovery at incline.
  • Set 3: 10 percent incline : 3 sets : 20 seconds at 85 percent effort followed by 2:40 walk recovery at incline.
  • Set 4: 12 percent incline : 1 sets : 20 seconds at 90 percent effort followed by 2:40 walk recovery at incline.
COOL DOWN
10 Minutes at easy pace.

STATIC STRETCH
  • Touch toes : hold 1 minute
  • Quad hold : 1 minute each leg
  • Calf stretch : 1 minute each leg
  • Side lunge : 1 minute each leg

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