The Iron Horse

Sure the weather is decent for Extreme cyclists... but I don't consider myself one of those. It's frickn' January, I just can't get myself to bundle up and hit the pavement yet. Though cycling is my favorite of the disciplines of triathlon, right now my focus for cycling is creating my base endurance and get my legs ready to handle the real rides, so for now it's the SpinBike and indoor training.

The Workout:
Today I completed a 40 minute Spin Interval workout - every 5 minutes included a 60 second sprint hill climb at A2O Fitness.

Everything felt good, my legs handled the 40 minute spin session no problem, and my heart rate easily recovered from the hill sprints. Stretching and a HOT shower tonight, and I'll be ready for my next workout tomorrow! (I have got to get in the pool!!!!)

Has Your Training Begun?

Captin's Log, Jan 21 2012
Winter has finally set-in in Boise (and the Northwest)! I personally love this time of year as an avid snowboarder, and I'm ready to make some "freshies in the pow-pow"! But this time of year is also perfect to begin triathlon training, and preparing for the upcoming race season.

Now my personal Tri-Training Program is an 18week program, so technically my training for the 70.3 doesn't have to "start" until February. But that doesn't mean my training is on hold... Not even close! For the last two months my workouts have been consistant 3-4 x/per week and include 45-60 minute high intensity resistance training sessions.

I have also started, or at least just broke the ice, with my swim training by attending several swimming workshops with Performance High & FlowAquatics. And have completed two 35 minute Spinning workouts at A2O Fitness. (Now I know this is not nearly enough 'endurance' training to complete the 70.3) But because of my current fitness level and my ability to complete the high intensity workouts that I'm doing that I will be able to jump into longer endurance sessions in February!

Nutrition: that's another story, but I will say it's spot-on! and am excited to share more about that this week!

-AZ

I'mmmmm Baaaaaaack!

It has been 2 years since I finished the Boise 70.3. Alot has happend since then, and life has moved forward in amazing ways!
But I'm proud to announce that I will be racing in the 2012 Boise 70.3, this June! I officially registered last week - and am prepping myself to be ready to Rock-and-Roll come June 9th!

My goal is to log my journey again, the goods & bads, the ups and downs of training the next 6 months! I hope you follow along as I hope to share this adventure with friends, family, clients, and strangers who want to know what it's like to prepare for an endurance race of this caliber!

Let the FUN begin!

p.s. last week after registering for the race, I decided I needed some new cycling gear to pump me up for my bike training - and it arrived today! check out my new jersey: http://www.primalwear.com/p-2002-torch-mens-cycling-jersey.aspx

Again?

It's that time of year. Boise's hot summer head has peaked itself out of the clouds, and as the beautiful smoldering 100degree heat hits everything from the foothills to downtown I feel the itch to compete. This year I had to take a break, but missing out on the race was enough motivation to give me that "crazy insane" bug....
I want to do it again!

The official Ironman website announced: Online registration is now open for a number of 2011 Ironman 70.3 races including Boise. I'll be registering shortly :)

my dilemma

Because part of Phase 2 is taking what I learned from Phase 1 and applying it, I have to be totally honest and address those things that need improving. I definitely learned that my nutrition needs some fine attention and more dedication. After my Tri last week I was amazed at my body's reaction and my rapid weight loss. By the end of last week I had lost 10 lbs! I was dehydrated, weak, and losing muscle.

"A triathletes total calorie (or energy) needs vary due to changes in training load and intensity, but meeting daily calorie needs is essential to not only providing the energy needed to train and compete, but also to spare the breakdown of muscle protein." - trifuel.com


And that's exactly what had happened. I hadn't refueled my H2O intake, or supplied my body with enough calories for the expenditure burned during my race. ...and believe me, I felt it.

Here's my dilemma. I'm a 24 year old + male + with an already hyper metabolism + endurance training multiple hours a week = burning thousands of calories.
Here's my solution. eat, Eat, EAT! I have a nutrition plan I'm attempting to get back on track with this week at 3,000 cals per day. And adding a few new supplements to the mix.

Or I could just try the Michael Phelps diet http://news.bbc.co.uk/1/hi/world/asia-pacific/7562840.stm

Begin Phase 2 !!!

Finishing my first Tri (the Spring Sprint) was great, and a mild accomplishment to this point. I learned alot from it, in just a short amount of time, and now have to apply those lessons to the Half in 2 months!

This begins my PHASE 2 of training. Upping the scale. Everything has to be bigger, longer, better, faster, harder. Game ON!

Week 1 of Phase 2 looks like this:
Mon: pm Cycle: 1 hour 30 min mountain bike trail ride.
Tues: 45 min Resistance training, upper body.
Wed:Update blog.Nutrition program.buy groceries.
Thurs:Run: 40 mins (every 1 mile 50 push-ups, 25 pull-ups - completed 3 times)
Fri: Rest
Sat: Cycle: 1 hour Mountain Bike ride Shoshone Falls, ID.
Sun: Cycle: 20 miles

Complete Phase 1, My first Triathlon!

Finally Phase #1 complete!
This weekend I competed in my first triathlon, the YMCA Spring Sprint.
750 Yard swim, 13 mile bike, 3.1 mile run.
14:06 in the pool. 1 hour 17 min race finish! check out the official YMCA link to see the results http://www.ymcatvidaho.org/ymcaforms/Youth/Spring%20Sprint/SST_Division09.pdf

Since it was a sprint distance my pace was alot faster than my pace for the Ironman will be. It was great to compete, but more than anything I learned alot. Some important things that I can apply to my race and make more successful in June.
Worst part of the race for me was at T2 the first onehundred yards into the run my calves cramped up (specifically my right side) and I just continued to run them out until my legs loosened up and I could actually break into my stride.
All that is good and fine, except now two days later my right calf is extremely tight! Heat/Ice treatments, stretching, and foam rolling and I'm still walking like an old stiff man! ouch, this sucker hurts.