Entries Tagged as 'training'

You’re a triathlete when… part II

  1. Your legs move in a cycling motion while you are asleep.
  2. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
  3. You know how far you biked and ran last year, to one-tenth of a kilometer.
  4. You think the ultimate form of wallpaper is about 64 racing bibs.
  5. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbor.
  6. Your children are more likely to recognize you if you put your bicycle helmet.
  7. You have a vanity license plate with the work “Kona” in it. (or TRI WGON)
  8. About half the shirts you own have at least a dozen logos on the back of them.
  9. You don’t find the word “Fartlek” in the least bit amusing. (I still do)
  10. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
  11. You shave your legs more often than your wife. (or you do it better.)
  12. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
  13. It doesn’t feel right that you can’t “clip ” in and out of the pedals in your car.
  14. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 meters than their surnames or occupations.
  15. Some of the shorts you wear today are tighter than the ones you wore in high school.
  16. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
  17. There’s a separate load of laundry every week that is just your workout clothes. (They are washed more tenderly than your spouse’s past birthday presents)
  18. One of your goals this year is to be faster at getting out of your wetsuit. (or not to exceed your HR ceiling)
  19. You failed high school chemistry but you could teach a course on lactic acid.
  20. All you want for Christmas is something called a carbon crank set.
  21. You wore a digital watch to your wedding.
  22. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
  23. Your bicycle is in your living room.
  24. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
  25. In order to establish a new personal best, you considered peeing without getting off your bike. (or in fact did pee)
  26. One of your proudest moments is when you lost a toenail.
  27. When a car follows too closely behind you, you accuse the driver of “drafting”. (or you “draft” behind the car in front of you)
  28. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
  29. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
  30. You are comfortable discussing the sensitivity of your nipples with other guys.
  31. Your spouse is looking forward to the day when you will slow down and just run marathons.
  32. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman. (or any other superhero)
  33. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
  34. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
  35. For you, “bonking” no longer has a sexual connotation.
  36. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.

You know you’re a triathlete when…

Someone on my team e-mailed me these. As you may have guessed, I can relate to most of these:

  1. You are over 30 and there is still someone in your life that you refer to as “coach”.
  2. Your last bike cost more than your first car.
  3. You have peed outdoors more times in the last year than you did in your first year of university.
  4. You think of mowing the lawn as a form of cross-training.
  5. You’ve worn a heart-rate monitor to bed.
  6. And it wasn’t when you were sleeping.
  7. You refer to the front hall of your house as the “transition area”.
  8. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
  9. You have changed more flat tires this year than light bulbs.
  10. The most frequently used software program on your computer is the one that keeps track of your workouts.
  11. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
  12. The first three items on your grocery list are Gatorade, power bars, and gels.
  13. When you floss at night, it’s to get the bugs out of your teeth.

Between the bike and the run…

training.jpg

Why Train in the Morning?

When you are training for a big race like an Ironman or a triathalon, you need to workout twice a day. This means you won’t be able to escape a morning workout. Here’s are some good reasons to train in the morning.

  1. The kids are asleep.
  2. If you do it first thing, you’ll be less likely to make up an excuse about why you can’t do it later.
  3. An early morning workout kickstarts your metabolism.
  4. Releases endorphins, and gives you a great start for the day.
  5. It’s done. You don’t have to think about it again.
  6. You won’t miss your workout if something unexpected comes up later in the day.
  7. The gym, the streets, or wherever you train, will be less crowded.
  8. You’ll be free in the evening to rough-house with your kids, and read to them.
  9. Clears your mind, so you can plan your day, while you’re working out.
  10. You will be less likely to grab a donut… you’ll just feel too good.
  11. You’ll be hungry after your workout, and more likely to eat a substantial, good breakfast that can carry you through the day.
  12. When you work out at night, you can’t sleep for two hours after you work out, because of the increase in your heart rate. This makes it difficult for you to get some sleep.
  13. You’ll be able to get to bed earlier, and give yourself a good night’s rest, so your muscles recover.

Plus, there’s nothing like bragging to your buddies at lunch that you’re done.

Kids are better in the AM

I have a 3-hour bike ride I must get in today, and it’s too cold outside to take the boys. If I do it first thing in the morning, the kids eat their breakfast, play, watch cartoons, and my absence is almost unnoticed. But if I wait till after lunchtime, it’s horrible for all of us. What is it about kids and the “witching hour?”

Advice for Dads: Do all your workouts first thing in the morning… it’s easier for everyone.

Me, my kids and the bike trailer

As a dad, my bike trailer is one of the most important pieces of equipment I own. The boys are learning the importance of fitness, and I get to enjoy playing with them at the park during our pit stops. We always round off the trip with an ice-cream cone.

In 12 years, this Trek bike trailer has served me through four kids. This trailer has some great memories.
Tips for taking kids cycling, and Get yourself one.

trailer.jpg

Ironman Photos

To read the Ironman story, click here. swim swim

swim swim [Read more →]

Running Tips for Guys for Sadie Hawkins

Today is leap year, our catch-up day, to keep our calendars synchronized — and it’s also the day when women can “catch” their man. The solar year is longer than 365 days, by about 5 or so more hours. Leap Year allows us to keep everything even, so we don’t end up celebrating Christmas in July — which did happen in ancient history and everything got mixed up.There is also a running race that commemorates leap year, also known as Sadie Hawkins Day. In the 1930s, women, spurred by early feminist stirrings, meant that girls can take the initiative in asking for a date, or a proposal for marriage. Sadie Hawkins, based on an American Folktale, was actually the the — not the prettiest girl — in the hills, who had to take put fate into her own hands and go after the man. Her father, Hekzebiah Hawkins, a prominent resident of Dogpatch, was even more worried about Sadie living at home for the rest of his life, so he decreed the first annual Sadie Hawkins Day.

The day involved a running race, in which unmarried boys were given a head start, followed by the release of girls who would pursue their dreams on foot. And whoever they caught had to marry them!

So guys, today, depending on your preferences, you can either run slow today… or if you don’t want to get caught, follow my tips on how to run faster.

When you get sick . . .

Being sick really cramps the training schedule. Right now, I’m suffering from a head cold, that’s on it’s way down to my chest. I want to avoid antibiotics. My wife has come up with some remedies that help me kick the cold, and get back on the bike pretty quickly. Here they are:

  • Apple Cider Vinegar: The best thing you can do with this is sip it throughout the day. This is by far, my strongest weapon to get rid of the congestion in my lungs, and head, and does keep me off antibiotics. I can literally feel it breaking down the congestion in my chest, my ears, and my throat. Everything gets broken up, and then there’s nothing left for an infection to feed on. All you need is a teaspoon every few hours. Especially at night when everything is draining down to your chest. [Read more →]

Protein Bar Recipe

Buying power bars is easy. But finding healthy power bars is another thing. Most are full of junk ingredients, and high levels of sodium. Why? Sodium helps preserve the bar, and adds flavor.

But, I need fuel, nutritious fuel to carry me through my long rides, runs and race days. Your best bet is to clear an evening and make your own. Here is a protein bar recipe from a trusted source, Alton Brown.

  • 4 ounces soy protein powder, approximately 1 cup
  • 2 1/4 ounces oat bran, approximately 1/2 cup
  • 2 3/4 ounces whole-wheat flour, approximately 1/2 cup
  • 3/4-ounce wheat germ, approximately 1/4 cup
  • 1/2 teaspoon kosher salt
  • 3 ounces raisins, approximately 1/2 cup
  • 2 1/2 ounces dried cherries, approximately 1/2 cup
  • 3 ounces dried blueberries, approximately 1/2 cup
  • 2 1/2 ounces dried apricots, approximately 1/2 cup
  • 1 (12.3-ounce) package soft silken tofu
  • 1/2 cup unfiltered apple juice
  • 4 ounces dark brown sugar, approximately 1/2 cup packed
  • 2 large whole eggs, beaten
  • 2/3 cup natural peanut butter
  • Canola oil, for pan
  1. Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
  2. In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
  3. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
  4. In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.