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.

Friday, August 19, 2016

Guess who's the latest IRONMAN Certified Triathlon Coach! ME! @IronmanTri @LifeTimeTri

So, it took longer than any Ironman race I have done...

After 20+ hours of study, not including the assessments, and passing a test assessment and written assessment, I'm an IRONMAN U Certified Coach!

What does that mean?  I'm now even more wise in the ways of the IRONMAN force.  ;)

In actuality it was comforting to see a great deal of the training and information they present aligns with my coaching philosophy and style.

Lets face it, you can argue pricing and the business side of the sport that comes with the brand, but IRONMAN is THE go to race venue for aspiring 70.3 and 140.6 distance triathletes.

After all, how can you become and IRONMAN unless you race an IRONMAN event?  Without the brand, the distance would not exist.

What better way to be versed in the training for the events than to be certified by the entity that produces the event.  Not to mention they had several key successful past pro triathletes and coaches assist in assembling and presenting the coaching.

I spent a lot of lunch hours on the course and energy for the tests, so I'm proud to have the credential to add to my resume!

Check out my Lifetime Fitness coach page for more info on my coaching side and how to get in touch with me!

http://www.lifetimeendurance.com/2015/12/ryan-falkenrath/

Thursday, August 11, 2016

2016 MATT MASON MEMORIAL COWBOY UP TRIATHLON RACE REPORT @RacinWithMason @GenUCAN @ASICSAmerica @simplehydration @Team_HotShot // 8-7-2016

So the Matt Mason Memorial sprint Tri came and went this past weekend...

And I raced, and writing up a report for the race the WEEK after it happened!!!  This as opposed to like a month or two after.  I have a few other reports that have stalled out, but always on the backlog to write up.



I also have some coaching news to share later that took up some time that would have been for writing recaps, but more on that later.

GEAR I USED

Hot Shot Cramp Treatment
ASICS Tri Noose 9 shoes
Team Banana Hammocks kit
Garmin Fenix 3 GPS watch
UCAN superstarch on the bike
Simple Hydration Run Visor on the run

SWIM // 500 meters // 00:08:50 for 1:49 per 100

Eh... I went out hard and tried to make some time.  I felt strong and was only passed by one swimmer on the time trial start, but Garmin shows me swimming 600 meters.

Could be GPS is off due to OWS.
Could be the course was off.
Could be I got off course a few times.
But, everyone swam the same course, so I'll just leave it alone.  You can tell from my HR I was pushing it over 150 bpm.  A for effort, and if you believe GPS from my Garmin, I was at 1:32 min/100 meters.  That's solid!

 
 

BIKE // 11 miles // 32:33 for 20.3 mph avg

From my HR data, and as planned, I redlined as long as I could.  I pretty much held nothing back and tried to hammer the course.  Problem was, it was a gradual climb out of transition over some rough roads leading out of the park area.

The first few miles and last miles back in hampered my effort to hammer the entire course.  That and there was actually a few hilly spots over the 11 miles.  Training in higher gears on flat land for strength has tremendously improved my hill ascents, so it was the best I could do for the course and the day.

The highlight was getting in to T2 and escaping getting rained on.  About 2 minutes into the run and you could see the wall of rain coming on over the lake.  Luckily I was just running in rain and not riding.  Score.




RUN // 5k // 21:59 for 7:05 min/mile

I was hoping for sub 7, but at that rate I caught one guy, and one passed me.  I held steady from my start position and only allowed 3 people on the bike past and 1 on the run.

Lungs were on fire and my legs were feeling the hard effort on the bike.  Again, it was the best I had for that day.  I'll be ramping up for the KC marathon in October, so we'll see if I kept the long distance speed that got me sub 3:30 last year.




FINISH // 01:05:35 // good for 6th in age group and 20th overall

What do I have to do to crack top 3???  6 people in my age group in top 20 and 5 others from the next group up.  Guys getting faster with age!  Just need to make gains on speed at the short course.  :)




ISSUES // RACE THOUGHTS

Race proceeds raised go to but are not limited to two Scholarships in Matt's Name at Maple Woods Community College and Northwest Missouri State University as well as to Word of Honor, American Legion Post 58 and Project Healing Waters Fly Fishing-Kansas City.

Not only are you getting a top quality race, but the fees go to great local causes, and not corporate profit.

The volunteers were great!
The staff was great!
Race execution was great!
Support was great!

The only issues I had were the need for bigger signs to find the race venue.  At 5am, it was pretty dark and I had issues finding the small signs after getting a little lost.

The roads in and out of the park area need some tlc.  Hopefully repaving is in their future.  Not something the organizers have control over.

Smoking at the race.  There was a lot of smokers around transition and the finish line.  It wasn't the best scenario trying to get ready for the race or huffing for air at the finish to get a nose full of cigarette smoke.  It's a pet peeve of mine, and would have been nice not to have to deal with it, but that's a minor issue.

Registration is already open in 2017, so if you're open that weekend and you are looking for a quality short course, sign up!

Friday, August 5, 2016

2016 Matt Mason Memorial Triathlon race preview @RacinWithMason

Another race is coming up!

Just when you get settled back into the routine, another race pops up!

Though, it'll be much shorter than what I have been doing this year.

After a reduced distance IM 70.3 Racine, this will be a different type of race than I'm used to running.  It's more all out for the entire race for a shorter distance.

Matt Mason is a 500 meter swim, 11 miles biking and a 5k run.  This is like the 4th year for the race and I've always been signed up for other events on the weekend of the race and couldn't run it, but not this year.  I'm in!  In fact, the rest of the season is sprint triathlons, which is a change of pace for me.


I've heard great things about this local race and the motivation for the event organizers.  Top notch and I'm looking forward to it!

How am I going to do?

I have no idea... well I sort of do, but in theory.

I had a stellar bike for 30 miles (22.5 mph) at Racine and a decent run off the bike, but no swim.

My training swim times have been looking good and I'll be using my swim speed suit for the 500 meters.

The bike is a little hilly and so is the run, but my target is all out for the entire race, baring weather issues that might slow me down.

However, as I sit here and type this preview, my taco salad lunch sits heavy in my gut and the thought of any physical activity makes me cringe...

Hoping 1:45's or less on the swim, 21 mph on the bike and 7-7:30 min/mile on the run.

If I had the time, I'd look up past results, but I'm a working man these days and who has that kind of time.  :)

Wish me luck and cross your fingers for good weather.

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