So since racing IM 70.3 World Championships at Lake Las Vegas last year, I have been a fan of racing in this area. Also, having family that lives in Henderson reduces the cost, as the only cost is gas and food. However, again, I do love racing in this area, the heat, the hills, everything makes this race extremely challenging, yet extremely rewarding.
The night before any race is always stressful for me. This time was a little different, I ensured my transition bag was packed, made sure my nutrition was on the bike, and everything in the car by dusk. The transition opened at 5:30 and I always try to be there as close to opening as possible, as I like to ensure I get where I want, get my transition set up, and just sit back and relax. I was able to eat around 5:30pm, drank water/gatorade, got breakfast set up for the am, and was in bed by 9:00pm, and asleep soon after, as I was exhausted from the night before (gotta love Vegas right).
Alarm went off at 5:00am, checked the temperature (which was 68 that early in the AM) quickly got up, dressed, brushed teeth, made breakfast, grabbed water bottles (which I froze the night before) and out the door I went. Arriving close to 5:30, I was one of the first people in transition that was doing the Olympic distance race, quickly setting up my transition, getting my body marked, applying sunblock (much needed, still got burned), now had time to relax.
As 7:45 approached (my wave start - 39 & under men) I got my wetsuit out, reapplied sunscreen, put "Triglide" on, slipped my bottom half of my wetsuit on, placed all my nonessential items back in my bag and down to the swim start I went. Getting into the water, it was not as cold as expected, especially since the website said mid 50's. The announcer went over the swim course one last time, and it was off we went. Starting in the back of the field, due to lack of swim training, however, I quickly moved up thru the field. About two thirds of the way thru the swim I looked up and realized that I was swimming with Knight (another service member from San Diego area, and eventual 2nd OA place winner). Knight and I were making decent work of the swim, it felt as though we were thriving off of each other, rounding the final buoy, I guess I cut it short and as soon as I did, I took an accidental solid heel to my chin (which caused me to see stars, first time that has ever happened while swimming), compliments of Knight. Out of the water and up to my bike, I took off my wetsuit and tried putting on my top, as I figured it would be better to have the dry clothes. I quickly realized this was a mistake as I tried putting it on twice and couldn't get it on, eventually having to ask for help from one of the volunteers, thanks by the way. Ultimately, T1 took over 4 mins, 4:23 to be exact, and normal T time is around 1:00 to 1:30.
Heading out on the bike, and knowing this course is extremely hilly, I knew that I had to save my legs for the last half of the bike. In my attempt to do this, I believe I went out to slowly (as evident by my AVG speed for the first 10 miles) it was at the turn around I decided it would be time to get after it a bit. As I got to about mile 15 I realized that I was quickly gaining ground, and passing athletes in front of me, and still being able to maintain my speed without tiring (I averaged over 20mph for the last 4.8 miles) which is unusual for me as I usually gas before the end of the bike. Coming into transition, (entire downhill) I came off the bike, quickly found my transition, racked my bike, changed my shirt, put my shoes on, and off I went.
Coming out of transition to the run, I quickly realized it was going to be extremely hot and long run. The first mile, I was able to maintain just over a 7:00 min mile, getting to the first aid station (mile 1) I took water, while still running, and it was off for mile 2. It was at this point I realized that I was passing people pretty quickly, different age groups, even some sprint athletes, but definitely felt like all the running I did, paid off. About 400 meters from the second aid station, I felt a "twinge" in my left quad. Knowing that feeling, I made it a point to walk thru aid station 2 and took 2 Gatorade, a water, and dumped another water on my head, as the temp now was well into the upper 80's lower 90's. Still being able to keep a sub 8:00 min pace, I continued to take 2 Gatorade, and a water at every aid station. I was also able to keep passing runners pretty much at will. Rounding the last turn, and having about 400 meters left, I seen some athletes that were easily 100 meters in front of me. I quickly decided I would give it everything I had, and within about 25 meters of the finish I was able to pass the only athlete I could see, who also happened to be a Male 30-34. Placing me 5th in AG, and 33rd OA. All in all, good early season race for me.
Splits were as follows: Swim - 27:29, T1 - 4:56, Bike - 1:22:08, T2 - 2:22, Run - 46:53.....
Look forward to seeing you next year.....Definitely a race that comes with the highest of recommendations !!!!
Sunday, April 22, 2012
Friday, August 5, 2011
VINEMAN POST RACE REPORT
This is/was my first (and most likely not last) Iron distance race. This distance is intimidating, not just the 140.6 miles looming in front of me, but because as recently as 4 weeks prior to the race I was still hesitant to compete. Not due to injury, not due to anything other than my own laziness and my lack of training. Coming into this race my longest training day was a 70 mile bike ride / 10 mile run brick work out, and that day didn’t go well either. There were several doubts in my head, as well as Jess' (came out after the race) about my ability to finish this race.
The day before the race we met up with some fellow Triathlon Club of San Diego members for a pre course swim in theRussian River
Now it was off to packet pick up. Upon getting there we sat in a mandatory pre-race meeting. Then it was off to get bib, and goodies. Went in, picked up my number, 158, got my t-shirt and now off to do some shopping. At larger events, their host tent usually produces some good swag. This was no different; we got Jess a spectator T-shirt that was pretty cool. Since this race is “point to point” race, transition area two was at a different place than transition 1, we were to stage our shoes the day prior to the race. Quickly finding an ideal spot, I placed my shoes and nutrition where they would be easy to find and then we decided that it would be time to go home, relax, eat and get into bed early.
On the way back we saw Korbel vineyards, and I love Korbel. Knowing better I looked at Jess and suggested that we "take a peek." We did, we went in, they were doing their free sampling, so we took just a few samples and picked some champagne that we thought would be amazing after the race. We went to the check out, handed them our request list and then something told me to ask if they give military discount. I asked, and with a sparkle in her eye and a smile on her face the cashier told me they give a 50% military discount... really, HALF OFF, are you kidding me, that sent me back for additional "Post race" bottles....
Race day:
Started with a 4:20 wake up to be in/around the transition area at 5:30 when it opened for a 6:30 start time. Immediately upon waking up I noticed my nerves were crazy, my stomach was turning, I was visibly shaking, I was legitimately questioning my decision, but as always Jess was there to tell me to take some deep breaths and calm down and that all would be fine. I trusted her judgement and even though I wasnt as confident myself, I was able to gather myself and relax just enough.
One common problem I have is wetsuit burn, knowing this while putting on my wetsuit, I made sure to put on plenty of tri glide in the problem areas.
Getting into the water and warming up a bit I noticed that I was again extremely nervous, shortness of breath, heart racing, physically shaking, and just all around a nervous wreck. This sucked, this was supposed to be the easiest part. Having never raced this distance, and not knowing if I could correctly pace, I decided that it would be best to start in the back of the pack. Having a few conversations with people back there I realized that they were just as nervous as I was.
Air horn sounds, and we are off. Immediately everyone thinks they are Michael Phelps and they are off, all of a sudden everyone is a professional, and position matters. I begin getting beat up pretty bad, seemed like I couldnt finish a stroke without hitting someone with my hand, running into someone, or getting hit with an elbow, knee, hand or foot.
Slowly settling into the swim
Bike
Bike sucked, no other way to put it. I got out of the bike what I put into it in training, VERY LITTLE. In hind sight, it is the one area where I would tell any first time Iron distance athlete to build a base, know what it is like to sit in the saddle for 120 miles, know how your neck, your shoulders, your hands, your posterior and everything else I didn’t mention is going to react to being in the saddle for 6 hours or more. The pain that was felt in my neck, back, tail bone, and shoulders was at times almost too intense to continue. I couldn’t have been less prepared. That feeling, almost too much pain, to tired to raise my head and look at the road in front of me. Or the fact that when I got into the aero bars my shoulders would begin to scream at me. Also, lack of training led to insatiable pain in the legs, almost to the verge of cramping several times, but never actually crossing that line, was definitely something I didn’t expect, especially when they said that there was only 4000 feet of climbing on the course. I mean seriously we rode 70 miles on July 2nd and had almost 6000 feet of climbing, surely 4000 couldn’t be that bad, that were my thoughts coming into the race. And the "Chalk Hill" I made mention of earlier, yea at mile 100 F that hill, legs screaming, lungs hurting, trying to catch breath, everything adding up and then once cresting the hill to find that I would face the last 12 miles into a 15 plus MPH head wind, yea all factors that almost led to mental breakdown. After coming home, putting the Garmin on the computer and down loading the information from the day, it was discovered that the course was in fact over 6500 feet of elevation, explaining the pain that I was feeling on that day.
Run
Coming into transition, I was kind of nervous about unclipping and attempting to run off of the bike, at a Half Iron distance I almost face planted because the legs weren’t under me, increasing the potential for something bad happening. After successfully dismounting the bike, it was off to put on my shoes. Running surprisingly well, I knew that now was definitely not the time to try to set any land speed record. I figured that if I could keep a 10 min/mile pace then I should be able to maintain and not bonk for a little while. Great idea right, however with the crowds of people around and the added adrenaline, the first time I looked down at my watch to see that I was in the 8:15 area, not bad if it was a 70.3 or an Olympic, but I knew there was no way I could hold that pace, so I backed off. I decided that I would time 5k's, the first 5k came in at just over 28:00 mins, which was somewhere close to where I wanted, and I was feeling good, then the next one was the same, and again for the third, and next thing you know im 9 miles thru the run, then the next 5k came in just over 31:00, didnt hit my mark on that one, but when going up one of the rolling hills I felt the back of my left leg tighten up a bit, so I backed off to a walk. Once cresting the hill that made me cramp, I began to jog again, then quickly (next hill) this cramp came back, this time stronger than before. At the next aid station I made a point to take a bit more time, took in Gatorade, water, and some shot blox, it was at this point approx 15 miles in that I realized that I was quickly being reduced to a walk. Around mile 16, totally mentally out of the race, I seen Jessie. Able to judge my pain level, my frustration, and my mental fatigue she knew exactly what to say, telling me that she would walk every mile left with me if needed and that she was going to be beside me and that I was going to finish. I needed this badly, I hurt, I was battered, my body was screaming, everything telling me to stop, and in almost doing so I realized I am not a quitter, I havent been on this course for 12 hours to give up, I havent put my body thru all this and not be able to call myself an Ironman, I wasnt going to do this. Gritting down, shaking everything off, I decide I am going to finish, now reduced to a walk for the duration of the race I am cheering and encouraging others who look like they feel as bad as I do.
Finish line is within a mile, I begin to get all the emotions wrapped into one. Seeing the finish line I got goose bumps knowing that I was about to accomplish something a very small percentage of people can say they have done, and then hearing the words "Larry Trampel, you are an IRONMAN" I almost lost it.
The day before the race we met up with some fellow Triathlon Club of San Diego members for a pre course swim in the
Now it was off to packet pick up. Upon getting there we sat in a mandatory pre-race meeting. Then it was off to get bib, and goodies. Went in, picked up my number, 158, got my t-shirt and now off to do some shopping. At larger events, their host tent usually produces some good swag. This was no different; we got Jess a spectator T-shirt that was pretty cool. Since this race is “point to point” race, transition area two was at a different place than transition 1, we were to stage our shoes the day prior to the race. Quickly finding an ideal spot, I placed my shoes and nutrition where they would be easy to find and then we decided that it would be time to go home, relax, eat and get into bed early.
On the way back we saw Korbel vineyards, and I love Korbel. Knowing better I looked at Jess and suggested that we "take a peek." We did, we went in, they were doing their free sampling, so we took just a few samples and picked some champagne that we thought would be amazing after the race. We went to the check out, handed them our request list and then something told me to ask if they give military discount. I asked, and with a sparkle in her eye and a smile on her face the cashier told me they give a 50% military discount... really, HALF OFF, are you kidding me, that sent me back for additional "Post race" bottles....
Race day:
Started with a 4:20 wake up to be in/around the transition area at 5:30 when it opened for a 6:30 start time. Immediately upon waking up I noticed my nerves were crazy, my stomach was turning, I was visibly shaking, I was legitimately questioning my decision, but as always Jess was there to tell me to take some deep breaths and calm down and that all would be fine. I trusted her judgement and even though I wasnt as confident myself, I was able to gather myself and relax just enough.
One common problem I have is wetsuit burn, knowing this while putting on my wetsuit, I made sure to put on plenty of tri glide in the problem areas.
Getting into the water and warming up a bit I noticed that I was again extremely nervous, shortness of breath, heart racing, physically shaking, and just all around a nervous wreck. This sucked, this was supposed to be the easiest part. Having never raced this distance, and not knowing if I could correctly pace, I decided that it would be best to start in the back of the pack. Having a few conversations with people back there I realized that they were just as nervous as I was.
Air horn sounds, and we are off. Immediately everyone thinks they are Michael Phelps and they are off, all of a sudden everyone is a professional, and position matters. I begin getting beat up pretty bad, seemed like I couldnt finish a stroke without hitting someone with my hand, running into someone, or getting hit with an elbow, knee, hand or foot.
Slowly settling into the swim
Bike
Bike sucked, no other way to put it. I got out of the bike what I put into it in training, VERY LITTLE. In hind sight, it is the one area where I would tell any first time Iron distance athlete to build a base, know what it is like to sit in the saddle for 120 miles, know how your neck, your shoulders, your hands, your posterior and everything else I didn’t mention is going to react to being in the saddle for 6 hours or more. The pain that was felt in my neck, back, tail bone, and shoulders was at times almost too intense to continue. I couldn’t have been less prepared. That feeling, almost too much pain, to tired to raise my head and look at the road in front of me. Or the fact that when I got into the aero bars my shoulders would begin to scream at me. Also, lack of training led to insatiable pain in the legs, almost to the verge of cramping several times, but never actually crossing that line, was definitely something I didn’t expect, especially when they said that there was only 4000 feet of climbing on the course. I mean seriously we rode 70 miles on July 2nd and had almost 6000 feet of climbing, surely 4000 couldn’t be that bad, that were my thoughts coming into the race. And the "Chalk Hill" I made mention of earlier, yea at mile 100 F that hill, legs screaming, lungs hurting, trying to catch breath, everything adding up and then once cresting the hill to find that I would face the last 12 miles into a 15 plus MPH head wind, yea all factors that almost led to mental breakdown. After coming home, putting the Garmin on the computer and down loading the information from the day, it was discovered that the course was in fact over 6500 feet of elevation, explaining the pain that I was feeling on that day.
Run
Coming into transition, I was kind of nervous about unclipping and attempting to run off of the bike, at a Half Iron distance I almost face planted because the legs weren’t under me, increasing the potential for something bad happening. After successfully dismounting the bike, it was off to put on my shoes. Running surprisingly well, I knew that now was definitely not the time to try to set any land speed record. I figured that if I could keep a 10 min/mile pace then I should be able to maintain and not bonk for a little while. Great idea right, however with the crowds of people around and the added adrenaline, the first time I looked down at my watch to see that I was in the 8:15 area, not bad if it was a 70.3 or an Olympic, but I knew there was no way I could hold that pace, so I backed off. I decided that I would time 5k's, the first 5k came in at just over 28:00 mins, which was somewhere close to where I wanted, and I was feeling good, then the next one was the same, and again for the third, and next thing you know im 9 miles thru the run, then the next 5k came in just over 31:00, didnt hit my mark on that one, but when going up one of the rolling hills I felt the back of my left leg tighten up a bit, so I backed off to a walk. Once cresting the hill that made me cramp, I began to jog again, then quickly (next hill) this cramp came back, this time stronger than before. At the next aid station I made a point to take a bit more time, took in Gatorade, water, and some shot blox, it was at this point approx 15 miles in that I realized that I was quickly being reduced to a walk. Around mile 16, totally mentally out of the race, I seen Jessie. Able to judge my pain level, my frustration, and my mental fatigue she knew exactly what to say, telling me that she would walk every mile left with me if needed and that she was going to be beside me and that I was going to finish. I needed this badly, I hurt, I was battered, my body was screaming, everything telling me to stop, and in almost doing so I realized I am not a quitter, I havent been on this course for 12 hours to give up, I havent put my body thru all this and not be able to call myself an Ironman, I wasnt going to do this. Gritting down, shaking everything off, I decide I am going to finish, now reduced to a walk for the duration of the race I am cheering and encouraging others who look like they feel as bad as I do.
Finish line is within a mile, I begin to get all the emotions wrapped into one. Seeing the finish line I got goose bumps knowing that I was about to accomplish something a very small percentage of people can say they have done, and then hearing the words "Larry Trampel, you are an IRONMAN" I almost lost it.
Tuesday, July 26, 2011
FKiT TRAINING DAY 2 WEEK 1
After speaking to the roommate, and establishing the baseline yesterday, figured today would be a good day to begin to work on swimming. I am a firm believer in the brick style workout. This is where you take two triathlon specific events, and make them follow up each other, getting the body used to triathlon, therefore making the incorporation in training a necessity.
I thought it was important to develop goal times and goals that initially will seem relatively easy to achieve, I believe it is important to create confidence along with developing basic skill sets, this will make future training mentally achievable as well as the workouts increase in intensity it will allow him to believe he can achieve all that is set in front of him.
Swim sets were calculated off of yesterdays time. Based it off of the 90% and 80% rule. You never want to train at 110% every day in every training session, this will lead to physical fatigue and increased injuries. That being said, I figured out the average 25m time from yesterday and from that lengthened the work out by 100 meters and decreased the effort to 90% vice yesterdays 100% effort.
Pool Workout
- Warm up 100m (untimed)
- 100m (2:30)
- 50m (1:15)
- 50m (untimed)
- 50m (1:20)
- 50m (untimed)
- 25m (0:35)
- 25m (untimed)
- 25m (0:40)
- 25m (0:35)
- Cool down 100m (untimed)
Bike
- Warm Up 5 mins Level 5 RPM 60-80
- 5x - 0:30 sec Level 5 RPM 120, then 1:30 Level 5 RPM 90
- 5x - 0:15 sec Level 7 RPM 120, then 0:45 sec Level 7 RPM 90
- 10:00 min Level 3 RPM 100
- Cool Down - 5:00 min RPM 60-80
Todays bike workout was a simple "interval" workout. After a warm up, we conducted a work out in which the heart rate is elevated (from exertion), while increasing the work out. Today's workout was infact 3 minutes longer than yesterdays baseline, however, the overal intensity was less, due to changing RPM and interval times.
Core
- Plank L/R/C - 1 min each
- Ball Kick Out - 33 reps
- Plank L/R/C - 0:45 sec each
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:30 sec each
- Ball Kick Out - 33 reps
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:15 sec each
- Ball Kick Out - 34 reps
After talking to him, he stated that he was unable to complete the second 50 m swim within the goal time, stated that he was about 5 seconds off due to abdominal cramping. He also stated taht the "second set of core is until failure, I cant finish any of the goal reps." It was at this time that I stressed the importance of core, all things are done thru core, with a strong core comes easier reps, less stress related injuries.
Now to see what tomorrow brings.
-Larry
FKiT Head Coach
FKiT Co Founder
I thought it was important to develop goal times and goals that initially will seem relatively easy to achieve, I believe it is important to create confidence along with developing basic skill sets, this will make future training mentally achievable as well as the workouts increase in intensity it will allow him to believe he can achieve all that is set in front of him.
Swim sets were calculated off of yesterdays time. Based it off of the 90% and 80% rule. You never want to train at 110% every day in every training session, this will lead to physical fatigue and increased injuries. That being said, I figured out the average 25m time from yesterday and from that lengthened the work out by 100 meters and decreased the effort to 90% vice yesterdays 100% effort.
Pool Workout
- Warm up 100m (untimed)
- 100m (2:30)
- 50m (1:15)
- 50m (untimed)
- 50m (1:20)
- 50m (untimed)
- 25m (0:35)
- 25m (untimed)
- 25m (0:40)
- 25m (0:35)
- Cool down 100m (untimed)
Bike
- Warm Up 5 mins Level 5 RPM 60-80
- 5x - 0:30 sec Level 5 RPM 120, then 1:30 Level 5 RPM 90
- 5x - 0:15 sec Level 7 RPM 120, then 0:45 sec Level 7 RPM 90
- 10:00 min Level 3 RPM 100
- Cool Down - 5:00 min RPM 60-80
Todays bike workout was a simple "interval" workout. After a warm up, we conducted a work out in which the heart rate is elevated (from exertion), while increasing the work out. Today's workout was infact 3 minutes longer than yesterdays baseline, however, the overal intensity was less, due to changing RPM and interval times.
Core
- Plank L/R/C - 1 min each
- Ball Kick Out - 33 reps
- Plank L/R/C - 0:45 sec each
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:30 sec each
- Ball Kick Out - 33 reps
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:15 sec each
- Ball Kick Out - 34 reps
After talking to him, he stated that he was unable to complete the second 50 m swim within the goal time, stated that he was about 5 seconds off due to abdominal cramping. He also stated taht the "second set of core is until failure, I cant finish any of the goal reps." It was at this time that I stressed the importance of core, all things are done thru core, with a strong core comes easier reps, less stress related injuries.
Now to see what tomorrow brings.
-Larry
FKiT Head Coach
FKiT Co Founder
FKiT TRAINING DAY 1 WEEK 1
Lets start this by establishing a few bases. My roommate has never competed in a triathlon, he has just recently competed in his first 5k and Half Marathon, and finished both. He is a 26 year old, smoker, who would be considered moderately out of shape at the beginning of this venture.
In an attempt to prove that triathlon can be a farely inexpensive sport, he has not purchased a wet suit, nor does he own a bike, but he does have running shoes and a drive to become a Triathlete, which hopefully we can prove is enough. Our training plan will include alot of pool, stationary bike, and treadmill based training, with occasional outdoor runs and various ways to throw twists in a training plan.
I believe in any training plan it is important to establish a starting base. Today's training session will be conducted at our local gym utilizing the 25m pool, the stationary bike, and a treadmill. Please understand that this is intended as an initial evaluation and that it is understood that training on a stationary bike and treadmill will only simulate activity and when outside factors, ie friction of the road, wind, aerodynamics will all play a part in the actual conducting of the triathlon, however in the attempt to make this training as cost effective as possible, you use what you can get.
Statistics..... The pool had a class in it, so we decided that we would conduct all the activities in a reverse order.
Height : 5'11"
Weight: 199
5K (treadmill): 32:10
9 mile bike (stationary): 28:17
500M (25m pool): 12:45
Upon completion of all the events, he was drenched in sweat, and seemed somewhat fatigued.
During the run, he initially started on 7.0, stepped up the pace several times, just to drop back down below the starting point of 7.0. Checking his heart rate several times and all of them being near the 180's. It is important in triathlon, as well as any event, to finish, or attempt to finish faster than you started, this is called "negative splits". It is when you take your time and pace for the first half of the event, in this case run, and for the second half to be faster than the first.
He immediately transitioned to the bike, had several issues trying to get the seat to a position which was comfortable, however once this was achieved, he maintained a steady pace and cadence.
Then to the pool. This is easily his weakest event. Knowing from personal experience, it can be easily fixed and turned into one of the strongest events. He began the swim correct, keeping his head down, long strokes, breathing every third stroke, however upon the onset of fatigue he quickly reverted to his old habits, head out of the water, struggling with strokes. Something that will be worked on and something that will be fixed with a little, or ALOT, of attention.
Great first day start. It established a base line, identified weaknesses, areas of interest and strengths as well.
-Larry
FKiT Head Coach
FKiT Co Founder
In an attempt to prove that triathlon can be a farely inexpensive sport, he has not purchased a wet suit, nor does he own a bike, but he does have running shoes and a drive to become a Triathlete, which hopefully we can prove is enough. Our training plan will include alot of pool, stationary bike, and treadmill based training, with occasional outdoor runs and various ways to throw twists in a training plan.
I believe in any training plan it is important to establish a starting base. Today's training session will be conducted at our local gym utilizing the 25m pool, the stationary bike, and a treadmill. Please understand that this is intended as an initial evaluation and that it is understood that training on a stationary bike and treadmill will only simulate activity and when outside factors, ie friction of the road, wind, aerodynamics will all play a part in the actual conducting of the triathlon, however in the attempt to make this training as cost effective as possible, you use what you can get.
Statistics..... The pool had a class in it, so we decided that we would conduct all the activities in a reverse order.
Height : 5'11"
Weight: 199
5K (treadmill): 32:10
9 mile bike (stationary): 28:17
500M (25m pool): 12:45
Upon completion of all the events, he was drenched in sweat, and seemed somewhat fatigued.
During the run, he initially started on 7.0, stepped up the pace several times, just to drop back down below the starting point of 7.0. Checking his heart rate several times and all of them being near the 180's. It is important in triathlon, as well as any event, to finish, or attempt to finish faster than you started, this is called "negative splits". It is when you take your time and pace for the first half of the event, in this case run, and for the second half to be faster than the first.
He immediately transitioned to the bike, had several issues trying to get the seat to a position which was comfortable, however once this was achieved, he maintained a steady pace and cadence.
Then to the pool. This is easily his weakest event. Knowing from personal experience, it can be easily fixed and turned into one of the strongest events. He began the swim correct, keeping his head down, long strokes, breathing every third stroke, however upon the onset of fatigue he quickly reverted to his old habits, head out of the water, struggling with strokes. Something that will be worked on and something that will be fixed with a little, or ALOT, of attention.
Great first day start. It established a base line, identified weaknesses, areas of interest and strengths as well.
-Larry
FKiT Head Coach
FKiT Co Founder
INITIAL CHALLENGE / REQUEST
Today my roommate decided to watch me race Solana Beach Sprint Triathlon. After seeing some of the individuals that competed in and completed the triathlon today he approached me and told me that he thought he would like to complete a Sprint Triathlon, and asked what I thought. I told him that I thought it was an achievable goal but a goal that he needed to train to achieve. Knowing that I want to be a trainer, he asked if I would be willing to take him on as a challenge and as an athlete. Of course I didn't hesitate, as this project, I thought, would require some attention in not only athletic training but diet as well, as he isn't the healthiest eater, nor is he the most athletic individual. Standing 5'11" and weighing in the vicinity of 200 pounds this would be a challenge and an achievement if and when it happens.
Feel free to follow along as I will track his progress, post his workouts, his nutrition plan, and post things that work for him as well as those that don't, as long with achievements as they happen.
R/s
Larry
FKiT Head Coach
Feel free to follow along as I will track his progress, post his workouts, his nutrition plan, and post things that work for him as well as those that don't, as long with achievements as they happen.
R/s
Larry
FKiT Head Coach
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