Sunday, December 6, 2009
Endurance Corner Swim Camp
I had a great time last week, spending the Thanksgiving weekend with the family at Disney World.
I thought I'd write today about the Endurance Corner Swim Camp that finished up today. Well, for me it finished up on Thanksgiving because I got an early start. I'm not sure where the idea came from, but Gordo, Jan, and Scott seem to have been the organizers for the 2-week virtual camp.
About 35 triathletes located all over the U.S., and the globe, for that matter, participated. There was an Internet-based tally sheet for the athletes to report their daily swim yardage, so that all the participants could see how the others were doing. Score was kept as follows:
For each day's swim: 1 point if >=2000 meters or 2 points if >=4000 meters.
1 bonus point each week if >= 5 swims that week.
1 bonus point if >=10 swims over the 2-week camp.
1 bonus point for each of 10 "bonus sets" that could be included anywhere along the way:
1. 5 x 400m on 20 sec rest, descending
2. 2 x 100m, descending, choice of rest
3. 4000m, without stopping, breathing every 3rd stroke
4. 10 x 200m, grouped 4/3/2/1, each group faster, on 15 sec rest
5. 8 x 250, first 25 fly, last 225 choice, choice of rest
6. 2000m, without stopping, with pull buoy and band
7. 2000m time trial
8. 20 x 100m on avg 100m pace from 2000m TT plus 0:10.
I managed to get all 41 points and logged ~69,000 yards at the pool. For me, that was the most ever for a 2-week period, by far. There are still a few hours left today and it looks like ~9-10 people will finish with 50,000+meters. Wow. Gordo promised new EC swim caps to everybody who reached 50,000 meters, so there was some incentive! I'll bet that most folks did 2x to 4x their usual swimming volume during the camp.
Gordo and JD posted the details of their daily workouts at the EC Forum and it was interesting to see how the elites go about swim training. It's sometimes easy to gloss over the various #'s, split times, etc., but they swim FAST and LONG, day after day. Again, wow.
For me, it was back to training this week. It's amazing how de-tuned things become with a 3-week break. My quads have been burning all week from Monday evening's trip to the gym. And the 2:15 ride yesterday seemed like it would never end. Today was an appreciated rest day....and back at it tomorrow.
Thinking about the 2010 season....
February...............Hilton Head Island Half Marathon
...................Natchez bike weekend
March....................Endurance Corner Tucson training camp
April.......................N. Orleans 70.3
May........................Memphis in May
June.......................Heatwave Classic
Tuesday, November 10, 2009
Ironman Florida 2009
Friday was a pretty uneventful day. Went on another short ride with Justin, did a short EZ run, and then another swim with Justin. We checked in the gear and lounged. Justin's girlfriend, Brooke, arrived in the afternoon and it was great to meet the (better) half of Team JD. She turned out to be lots of fun. Lori and I made a quick trip to visit Alisha, Brandon, Charlie, Mel, and Brandon's parents at their condo at the Shores of Panama. We enjoyed the well-wishing. We had dinner back at the condo and turned in early.
I thought that training had gone well and so, at this point, I'm not sure what I could have done differently. I'll have to think hard about this before giving it another go. You can't help but be inspired at these IM races.
Sunday, November 1, 2009
One Week to Go!
I see that it's been a while since I've written anything here at the blog. Since the Great Natchez Ride, I've been busy at work, busy finishing up training, and working to get some content up at my other blog, the Athlete's Heart Blog.
I had a good time yesterday morning at the Du It For Heather Duathlon here in Ridgeland. This is the 2nd annual running of this event, albeit with a different name this year. Once again, we had clear, sunny skies and ideal cool temperatures for the race. I was on hand to cheer for George and Stephanie this year....and a handful of others that I knew who were doing the race. Both Stephanie and George had a good race....and Stephanie came from behind to win the overall women's race! Good for her. And on her new bike!
I stood for a long while with Darryl, who is also racing at Ironman Florida next weekend. We shared stories about training and thoughts about the upcoming race. Training has gone well. No significant injuries and pretty consistent efforts, I'd say. There are several people from town who are headed to Panama City Beach for the race next weekend....me, Darryl, Brandon, Mike, Toby, Jim, and Nicholas, I think. And some people to cheer as well, including Charlie, Mel, Alisha, George, Stephanie, and my family.
Lori's traveling to Jackson on Tuesday evening and we'll be driving down to PCB on Wednesday. We're stopping in Pensacola to pick up Coach Justin (and say hello to the parents who are also traveling to Pensacola), then it's on to PCB! We're staying once again at the Grandview condos....this was a great home base for the 2007 race.
After the race, Coach Justin is coming back to Jackson for a short stay. We've planned a dinner and evening of TriTalk with Justin on Monday, Nov. 9th at my place, for the Mississippi Heat tri club. I think this will lots of fun....and probably educational, too. I really appreciate Justin's willingness to do this.
That's it for now. More in the coming days from Panama City Beach!
Sunday, October 4, 2009
Great Natchez Ride
Monday, September 28, 2009
Yosemite National Park
Like many family trips, we traveled through Atlanta, where the family met up on the way out to California. We left early on Wednesday morning and, thanks to the time change, were in San Francisco by noon. We picked up our rental SUV and headed east for the 3 ½ hour drive to Yosemite. We would have surprisinigly warm, sunny weather for the entire weekend.
We stayed at the Chateau du Sureau, a terrific bed and breakfast in the town of Oakhurst, just outside the south entrance to Yosemite. With only 10 rooms, this was a quaint place. The accommodations and service at the Chateau were fantastic. We ate dinner Wednesday at the adjacent Erna’s Elderberry House. There was a beautiful dining room and great food. Erna stopped by to say hello and welcome us to her Chateau! I went for a short run in Oakhurst before dinner….probably the hilliest run I’ve ever done, but thankfully we were only at 2000 feet!
Yosemite, Day #1. On Thursday, we were up early. I joined the family for breakfast at the Chateau and then went for another short run in Oakhurst. Then it was off for an all-day private tour with Crossroads Travel. Ralph, our guide, picked us up at the Chateau in a Hummer at 8 am sharp and we headed north to Yosemite. Our first stop was at the Mariposa Grove, right near the south entrance. This is a grove with a large stand of sequoia trees. These trees are amazing really, growing to 300 feet tall and living as long as 3000 years. They’re just enormous. Dad, Lori, and I went on a 2-mile hike to see the Grizzly Giant Tree and the California Tree (with a hollowed out trunk that you could walk through). Mom waited at the trailhead but joined another ranger-led tour group for an introductory talk about the trees. Next it was off toward Yosemite Valley. We stopped at the Tunnel View overlook to see the common view of Half Dome and El Capitan. Amazing to think that Greg Vadasdi, who we met in Brazil, was climbing El Capitan just 2 weeks ago. We also stopped for a short hike to a viewing area to see Bridal Veil Falls. At this time of year, not so much water, but the scenery was still magnificent. We ate lunch in the dining room at the Ahwanee Hotel. We enjoyed the meal and the view out the window was beautiful. After lunch we headed to Glacier Point and this was a bit of a drive. But it was worth the time. The view from Glacier Point was awesome….the Valley below and Half Dome in the distance. Ralph set up his telescope and we sighted in on the waterfalls, hikers on various trails, and the many rock formations. It was a really nice day at the Park. We got back to the Chateau at about 5 pm and that evening we went out for pizza at Pizza Factory, the local pizza joint.
S. Francisco. On Saturday morning, I went for a run, we had breakfast at the Chateau, and then we headed back to San Francisco. We got to our hotel at by noon and went for lunch at one of our favorite outside restaurants at Pier 39. It’s always fun to see the sea lions and look out at Alcatraz. I’m hoping to get a lottery spot and be able to race again in the Escape from Alcatraz Triathlon in May 2010. There was some quiet time at the hotel in the afternoon and I went for a swim at the Embarcadero YMCA. That evening we went to Union Square and had dinner at Cheesecake Factory….perhaps not a San Francisco original, but a family favorite nonetheless.
I’m sitting on the plane now, headed home on Sunday afternoon. I think everybody enjoyed the trip. There’s an hour or so to go to Atlanta, then the trip home to Jackson. Back to reality bright and early tomorrow!
Lori’s coming to visit next weekend. We’re celebrating my birthday with an overnight bike ride to Natchez and back. Bobby Stephenson, Alisha Wingerter, Brandon Wilmoth and I are riding and Lori is driving the support car. Looking forward to it. Back next week about the Natchez adventure!
Monday, September 14, 2009
Nation's Tri 2009
One interesting happening on Saturday….we were walking down the street in DC and ran into Mark Hoover, a triathlete we had met in Taupo at Ironman New Zealand 2007. He had moved from Phoenix to DC and was just out for a morning run with his girlfriend. It was fun to do a little catching up with Mark. He raced at IM CDA last year and is preparing now for SOMA half.
The Nation’s Tri was my 6th triathlon this year. And for those of you who have been following along, you’ll know that the first 5 races have been challenging, let’s say. So, while I didn’t set any speed records yesterday, it was clearly a nice, steady effort from start to finish—and obviously the most solid effort this year.
In many ways, this race reminded me of the Chicago Triathlon. There were ~4000 participants, a 1500 m swim in the Potomac River with an in-water start, a gently rolling 40K bike course, and a mostly flat 10K run around Haines Point and the Jefferson Memorial area.
I was in wave 24 of 31 to start the race, so I started more than an hour after the race began. The water was 72 degrees, so I chose to use a wetsuit. I had a very steady swim….no troubles with other swimmers, but once again I managed to goof up. I turned for the exit 1 buoy too soon! I had put in a good 100 yards before realizing the mistake (where are the other swimmers?) and had to return to the course to round the last buoy before heading to the exit. This was probably amusing to the spectators. The swim was 25:12. Good start….and some bonus swimming, too!
There was a long run to transition, just because the transition area was so large. Orderly T1, then off on the bike. The HR was in the low 160’s to start and settled into the 140’s for the ride, which was comfortable territory. There were 2 out-and-backs on closed highway, with a tailwind for the return portions. I passed 100’s of people on the bike (and was passed by only 25, I think)….good for the psyche. At 20.3 mph (1:14, 165W avg, 180W NP), this was the fastest and strongest bike leg of the year for me. Solid for me if not spectacular. I was looking forward to the run.
I had an orderly T2 and was off on the run. It turned out to be difficult starting out, but I settled into a slow, steady pace by the 2nd mile and continued this way to the finish. I took a 1-minute walk break each 10 minutes and stopped to get a drink at each of the aid stations. It took 1:03….really wish I could run better. The last time I ran on Haines Point was during the 2006 Marine Corps Marathon, the only marathon I’ve done. This portion of the marathon was miles 15-18 or so….and my memories were of many people alongside the road cramped up or vomiting (or both). Much better scene this time.
Looking at the results, I was 6/290 in my age group after the swim, ~60/290 after the bike, and 139/290 after the run. For me, this was the first time to finish in the top half of the age group for an Olympic distance race or longer (and I’ve had 4 Olympic, 3 half Ironman, and 4 Ironman races to try!). Perhaps this is progress.
Most interesting event of the day….My sister was watching the race from the swim exit and she saw an athlete get out of the water before I had started. He couldn’t get his wetsuit unzipped for some reason….and neither could a couple spectators who offered to help. He was frantic….so a fireman/paramedic came with scissors and cut him out of the wetsuit! I always worry about using the wetsuit. It’s just one more thing that can go wrong!
After the race, we returned to the hotel to shower and gather our stuff before heading back to my sister’s place in Fairfax. We tuned into Ironman Wisconsin online and cheered hard for Chris MacDonald and Justin Daerr who finished 5th and 6th. Way to go! Justin thought he was racing under the radar, but we had it figured from the go!
Friday, September 4, 2009
New Athlete's Heart Blog
Join me there at www.athletesheart.blogspot.com.
See you there!
The Athlete's Heart: Syncope--Part 2
Last week we talked about the problem of syncope and described the various causes. This week we’ll talk about the medical evaluation and treatment for the athlete with syncope. As I explained last week, syncope can sometimes be explained simply by benign problems such as dehydration, but the majority of individuals should be evaluated carefully for an explanation. This is particularly true for the athlete because of the demands placed upon his cardiovascular system and the potential risk of sudden death from unrecognized underlying heart disease.
MEDICAL EVALUATION
In general, the medical evaluation of patients with syncope should seek to determine a specific cause, with a special emphasis on distinguishing heart-related (cardiac) from non-cardiac causes. And, as for the evaluation of most medical problems, your physician will want to gather information from a careful medical history, including the syncopal event itself, a physical examination, and then one or more diagnostic tests. Because syncope is a common problem in the general population, most primary care physicians are knowledgeable about the evaluation of patients with syncope, but sometimes referral to a cardiologist, neurologist, or other medical specialist may be necessary.
Medical History
Much information can be gathered from a careful medical history. Your physician will be particularly interested in the events leading up to, and immediately after, your episode of syncope. In some cases, information provided by bystanders may be very important. This is particularly true if you have experienced a loss of memory (amnesia) for the events immediately preceding the syncopal event. Syncope should be distinguished from near-syncope, or “almost blacking out.” For our purposes here, we’re considering only syncope, characterized by a true loss of consciousness. Your physician will also want to know about any previous episodes of syncope, about any medications you may be taking (especially beta-blockers or inhaled bronchodilators for asthma), and about any personal or family history of heart disease.
Athletes with neurocardiogenic syncope typically report that their syncope occurred in the standing position, often after exercise, and often in the setting of some degree of dehydration. The syncope is usually preceded by feelings of light-headedness, a warm feeling, or nausea. Athletes may have experienced episodes of near-syncope previously and learned that prolonged standing after exercise should be avoided.
Athletes with situational syncope often relate a history of a causative symptom that reproducibly produces syncope.
Athletes with orthostatic syncope typically report the development of syncope when they change from the sitting to standing position. Upon reflection, they may admit to some degree of dehydration.
Athletes with neurologic syncope often report neurologic symptoms (eg, vertigo, visual changes, or muscle movement clumsiness) that precede their syncopal event. These athletes might be well served by referral to a neurologist for further evaluation and treatment.
More worrisome is syncope that occurs during exertion or in the sitting or lying positions. Syncope that is preceded by palpitations or chest pain or discomfort is also worrisome. All of these features suggest a cardiac cause and merit a more thorough search for a cardiac cause.
Physical Examination
In many cases, the physical examination will be unremarkable and offer no clues to the cause of syncope. Nonetheless, in some small number of cases, though, there will be specific clues from the physical examination that point to an underlying condition that might be the cause of syncope.
Patients should have their vital signs (heart rate and blood pressure) measured in the supine, sitting, and standing positions. Findings here may point to orthostatic hypotension as a cause of syncope.
The body habitus (height and shape) may suggest Marfan’s syndrome and this can be evaluated further with genetic testing. Your physician may hear bruits (or turbulent blood flow) in the carotid arteries, suggesting underlying vascular disease. The heart sounds may be abnormal, including the presence of an S3 or S4 gallup, but these findings are common in athletes even without a history of syncope. A careful examination should be made for evidence of heart valve disease because specific murmurs may suggest a cause of syncope and prompt further testing.
Diagnostic Tests
Athletes with syncope should have a complete medical history and physical examination and then have an electrocardiogram (ECG) and echocardiogram to complete the initial evaluation. The resting ECG and echocardiogram will identify or exclude many of the potential cardiac causes of syncope. The information gathered from these tests will then be used to determine if any additional diagnostic testing is needed.
Electrocardiogram (ECG). The ECG is usually done in the physician’s office and the results are immediately available. Electrodes are attached to the chest, arms, and legs and are used to make recordings of the heart’s electrical activity measured at the skin surface. In athletes with syncope, the ECG may be abnormal in 50% of cases, but will point to a specific cause of syncope in only a very small number of cases. Abnormalities that can be identified on the ECG that may be responsible for syncope include: long QT interval, pre-excitation or Wolff-Parkinson-White syndrome, pauses in the electrical activity, or heart block. It’s not so important that the athlete understand each of these possibilities; instead, any of these findings will prompt your physician to do additional diagnostic testing or to provide a specific treatment.
Echocardiogram. The echocardiogram is usually ordered by the physician and done in a cardiologist’s office or at the hospital. With the use of ultrasound, images are made of the heart that show the anatomy (structure) of the heart in great detail. The size of the heart chambers and heart walls can be made, the structure and function of the heart valves (aortic valve, mitral valve, pulmonary valve, tricuspid valve) can be determined, and estimates of the pressures in each of the heart chambers can be made. In the athlete without a history or physical findings that suggest cardiac disease, the chances of finding an abnormality with echocardiography are low, but not zero. Cardiac conditions that may cause syncope and which can be diagnosed with echocardiography include: aortic stenosis (narrowing of the aortic valve), benign tumors of the heart (eg, myxomas that obstruct blood flow in the heart), or hypertrophic obstructive cardiomyopathy (HOCM).
Holter monitoring. If the athlete reports an abnormal history of palpitations or if palpitations have immediately preceded the syncopal event—and if the ECG and echocardiogram do not suggest other cardiac diseases—holter monitoring may be useful to diagnose arrhtyhmias (abnormal heart rhythms) that may be responsible for syncope. With this test, the patient wears a tape recorder and several electrodes for a period of 24-72 hours and a recording is made of the heart’s electrical activity. The patient can often press a button to indicate symptoms such as palpitations that may later be correlated to the heart’s electrical activity at that moment. The Holter monitor may uncover atrial arrhythmias (often responsible for near-syncope) or ventricular arrhythmias (often responsible for syncope). This test may also show periods of heart block or pauses in the electrical activity that are not evident on the resting ECG.
Tilt-testing. For the athlete with syncope, and for whom the ECG and echocardiogram do not suggest a cardiac cause, tilt testing is the next appropriate diagnostic test. This test is used to establish the diagnosis of neurocardiogenic syncope and is done in a cardiologist’s office or at the hospital. The patient is strapped to a tilt table and measurements are made of the vital signs in various positions. Intravenous medications may be given to exaggerate the effects of the test and help the physician establish a diagnosis.
Other cardiac tests. A variety of additional diagnostic tests are available for patients in whom a cause for syncope cannot be determined on the basis of history, physical examination, ECG, echocardiogram, Holter monitoring, and tilt-table testing alone. Additional underlying cardiac diseases (that may be responsible for syncope) can be identified or excluded using: stress testing, cardiac catheterization, more extensive electrophysiologic testing, or the use of an implantable loop recorder (to make more extensive recordings of the heart’s electrical activity). If an athlete’s cause of syncope remains uncertain after the more basic tests—and particularly if syncope occurs with exertion—he should be referred to a cardiologist for evaluation and, possibly, one or more of these additional diagnostic tests.
TREATMENT
The treatment for athletes with syncope will be individualized and targeted at the underlying cause. The goal of treatment will be to prevent (or reduce the frequency of) future episodes. For athletes in whom a cardiac cause is determined, there will be specific treatments for any of the myriad of responsible cardiac causes. We’ll discuss these treatments at another time and consider whether continued participation in athletic activity is prudent.
For athletes with situational syncope, the inciting cause should be avoided. For athletes with orthostatic syncope, dehydration should be avoided and medicines such as beta-blockers should be discontinued. For patients with neurologic syncope, further diagnostic testing under the direction of a neurologist may be needed.
Most commonly, however, athletes will be found to have neurocardiogenic syncope and there is a variety of treatment options.
Avoidance. The most important “treatment” will be to avoid situations that predispose the athlete to developing syncope. And the most common situation to avoid is prolonged standing after exercise—particularly strenuous exercise. It is important for the athlete to recognize their own specific premonitory symptoms (eg, light-headedness, nausea) and remember to sit down or lie down to prevent a syncopal episode.
Blood volume. Anything that produces a relative or absolute decrease in the circulating blood volume (eg, dehydration, certain medications) should be avoided. Compression stockings in the post-exercise period may be helpful in this regard.
Drugs. Many different medications have been used to treat patients with neurocardiogenic syncope, including beta-blockers (eg, propranolol, atenolol), alpha-agonists (eg, midodrine), and calcium channel blockers (eg, disopyramide). Unfortunately, long-term studies have often failed to show a convincing benefit. Importantly, beta-blockers may be poor choice in athletes because these medications limit the heart rate.
NEXT WEEK
Next week, I'll be back to talk about what I've called the athlete's cardiac paradox. Until then....
Sunday, August 30, 2009
VSA Open Water Swim Race
Friday, August 21, 2009
The Athlete's Heart: Syncope--Part 1
Syncope (syn' ko pee) is the medical term used to describe a brief period of loss of consciousness (either partial or complete) that is due to insufficient blood flow to the brain. This process is temporary and followed by spontaneous recovery. Patients often use different terms such as “dizziness”, “light-headedness”, “blacking out”, “passing out”, or “falling out” to describe this problem. This is a common medical condition that affects approximately 3% of the population at some point during life. It is increasingly common as we age, affecting 6% of individuals over the age of 75. It’s not surprising, then, that this is a fairly common problem among athletes.
Types of Syncope
There are many types or causes of syncope and it can be useful to categorize the types as: 1) cardiac (heart-related), 2) non-cardiac, or 3) unknown. This framework helps the physician sort out an individual’s cause among the many possibilities and then provide any needed treatment.
Cardiac syncope
A variety of cardiac disorders can produce syncope, but cardiac causes account for the explanation in only 10% of cases. As patients age, it is more likely that a cardiac cause is responsible for their syncope. Some of the cardiac causes are potentially life-threatening, but most are less serious; all can be treated.
Life-threatening cardiac causes. Acute myocardial infarction (“heart attack”) or aortic dissection (tearing apart of the layers of the aorta) can produce syncope or other changes in the level of consciousness. Both of these conditions are usually accompanied by chest or back pain and can also be associated with shortness of breath. In these situations, syncope is the result of decreased blood pressure and/or decreased blood flow to the brain. Both of these conditions can result in sudden death and affected individuals require urgent medical attention.
Low cardiac output. The last set of cardiac causes are those due to decreased pumping function, or cardiac output, from the heart. Long-standing congestive heart failure (CHF) or leaking (regurgitant) heart valves may lead to a low blood pressure that limits blood flow to the brain.
Non-cardiac syncope
Neurocardiogenic syncope. The most common type of syncope is termed neurocardiogenic, or vasovagal syncope. The term vasovagal conveys the association of “vaso,” for vasodilation of arterial system (leading to a decrease in blood pressure) and “vagal,” for the accompanying slow heart rate (sometimes produced by decreased activity in the vagal nerves). This type of syncope usually occurs in the standing position and is usually preceded by symptoms such as light-headedness, nausea, or sweating.
Situational syncope. A variety of precipitating factors, such as emotional stress, anxiety, pain, cough, urination, or defecation can lead to syncope. In this situation, the resulting syncope is thought to be due to a reflex, sudden decrease in heart rate that produces a transient reduction in blood flow to the brain.
Orthostatic syncope. Syncope can be caused by a sudden drop in the blood pressure as we rise from a sitting to standing position. The medical terms for this situation are orthostasis, or orthostatic hypotension (reduced blood pressure). Ordinarily, the body adjusts to this change in position by increasing the heart rate and increasing motor tone in the blood vessels to keep the blood pressure constant. When these mechanisms fail, the sudden (relative) drop in heart rate and blood pressure may produce syncope. This problem can be made worse by dehydration or medications that reduce the circulating blood volume or by medications that limit the blood pressure response (eg, beta-blockers).
Neurologic syncope. One last, unusual category of causes is termed neurologic. In this situation, the syncope is caused by a sudden decrease in blood flow to the brain in conditions such as stroke, transient ischemic attack (TIA, or “near-stroke”), or seizures. In one variant, syncope is due to a sudden decrease in blood flow to the posterior portion of the brain called the cerebellum. This is often due to pre-existing vascular disease in the vertebral arteries that supply this portion of the brain. Patients with neurologic syncope often experience other neurologic symptoms such as vertigo, visual changes, or muscle movement clumsiness immediately before the syncopal event.
Medical Evaluation
Syncope can sometimes easily be explained by benign problems such as dehydration, but the majority of individuals with syncope should be evaluated carefully for an explanation. Because of the demands on the athlete’s cardiovascular system during exercise, it is particularly important for the athlete with syncope to be evaluated completely.
Next week, we’ll talk about the medical evaluation of patients with syncope and discuss the various treatment options.
Sunday, August 16, 2009
The Athlete's Heart
Saturday, August 15, 2009
Triathlon Overhead
A few weeks ago, I finished up my first 12 months with Justin Daerr as my coach....and I was reflecting on the year. A year ago, we planned to devote 750 hours per year to training, or ~15 hours per week. As it turns out, we spent 655 hours on training....logging 540,000 yards of swimming, 4900 miles of riding, and 780 miles of running. I was sidelined for several weeks last summer and again this January because of running injuries or we might have reached the goal of 750 hours. Along the way, there were 5 triathlons (1 sprint, 3 Olympic, 1 IM), 1 duathlon, 1 tri relay (as the swimmer), 1 long open water swim race, and 1 training camp with Endurance Corner. There were 151 swim workouts, 175 bike workouts, 197 run workouts, 66 strength workouts, and 23 days off. A modest amount of time and training by Ironman standards, I suppose, but that's not what I was thinking about.....
Today, I'm thinking about the overhead....the additional time and energy that were needed to support those 655 hours. By my reckoning, the overhead for this past year included:
Showers. I like to get up and shower even before the first workout of the day, but I won't count this in the overhead....just the showers after the workouts (9x/week @ 10 minutes each = 78 hours/year).
Laundry. I've got a housekeeper to do the regular laundry, but I do all of the workout laundry (9x/week @10 minutes each time = 78 hours/year).
Race trip planning. Won't count any time for the local races....after all, it only takes a moment to fill out the registration form, etc. But the out-of-town trips took some time to plan....Hilton Head (1 hour), Chicago (3 hours), Disney World (twice, 2 hours each), Tucson (2 hours), Maryland (1 hour), Brazil (10 hours)....21 hours total.
Race travel. 80 hours total. The Brazil trip was a long one!
Buying triathlon supplies/equipment online. About 20 minutes each week (17 hours/year).
Buying triathlon supplies/equipment locally. About 10 hours for the new bike and ~17 hours total for everything else.
Bike maintenance/cleaning. About 20 minutes/week (17 hours/year).
Logging the workouts into TrainingPeaks (without technical difficulties....8 minutes per day, or 48 hours/year).
Talking with JD....phone/email/Twitter, etc....10 minutes/week, or 9 hours/year.
Volunteering at a couple triathlons. 3 hours for the local race, 8 hours for IM Florida 2008.
Driving to/from workouts. Jackson is small, so thankfully nothing's too far away. But the pool is a 20-minute drive and the closest of my gyms is an 8-minute drive. Usually ride from home. Conservatively, 1 hour 40 minutes each week, or 86 hours per year.
Tri Club. Not a big time consumer, but a couple meetings and social events, ~8 hours per year.
Reading magazines. Triathlete, Inside Triathlon, Bicycling, Runners World. About 25 minutes per week. Add in some online reading for another 15 minutes per weeek. About 35 hours/year.
Post-race celebration. There's some of this after every race, but I won't add this into the total. We'll say that celebration is just part of life!
And God only knows what I've left out....
So....getting out the calculator....that works out to 329 hours for the past year....or an overhead rate of about 50%. The tables in the triathlon books never seem to take this into account. So the next time you're talking to somebody about the 600 or 700 or 800 hours of training you've planned for the coming year, take a moment to think about the overhead.
At the Endurance Corner Tucson training camp in March, Jeff Shilt offered the advice that success in triathlon was related to one's ability in the area of "crap management." He's right! For the busy working triathlete, perhaps nothing is more important than managing the overhead. Something to keep in mind!Toward more efficient management of triathlon overhead....
Wednesday, August 12, 2009
Thursday, August 6, 2009
Beach Bum Triathlon 2009
I decided to use my moutain bike for the bike leg....and this was the most popular choice. I recall that Michael Lovato did the race (and won) the first time I did this race....and I seem to recall he used a tri bike. I did well on the bike, maintaining my position at about 15th in the race. I passed a couple people and was passed by a couple people. I was pretty happy. It's great to be near the front of the race!
I faded a bit in the run, though, losing 54 positions. In the end, I was 15th out of 45 men who were older than 40. I need to run better!
I've shared this already on Twitter, but this was my favorite bike at the race. Stylish and plenty of room for the athlete's nutritional products!
Friday, July 31, 2009
Interesting Photos
Monday, July 27, 2009
Heart O' Dixie Triathlon 2009
I traveled to Louisville, MS for the 30th edition of the Heart O' Dixie Triathlon this past weekend. I spent Friday night at the Lake Tiak O' Khata Inn, on the shores of Lake Tiak O' Khata....a "resort" in the middle of nowhere in east central Mississippi. I had pre-race dinner with Stephanie R. (who would finish 4th in AG), Alisha W. (who dropped out after bike because of ankle injury) , Brandon W. (who would finish 8th OA), Melanie H. (who finished 6th in AG), Richard Y. (who finished 2nd in AG), and Patrick A (who would finish 3rd OA). None of that rubbed off on Larry, though!
The race would be from point-to-point-(to-point-to-point)....1/2 mile horseshoe shaped swim in Lake Tiak O' Khata, a 27.5-mile bike south on Hwy 15 (through the town of Noxapater) to Philadelphia, then a 7-mile run to the finish.
The notable feature of this race is that it finishes at the Neshoba County Fair, already in progress. The run actually enters the fairground, snakes around the various cabins (yes, the Neshoba County Fair is apparently a 2-week destination vacation for some!), then onto a ~3/4 mile dirt horse track, complete with grandstands and livestock on the infield! It's something!
There was a big crowd for the race, perhaps the largest field ever. The weather was hot!
For me....a good swim (tried to keep things in check). The bike ride went well....~20 mph over rolling hills....fastest bike leg in a while for me. As it turned out, though, I was happy with 20 mph as the race was going along, but nearly everybody else went faster than 22 mph. Too bad! Heat got the best of me on the hilly run. Familiar tale. I told Coach Justin to speak up and say "NO" the next time I get to talking about a hot weather race.
Next up....Beach Bum Triathlon in Hilton Head Island, SC next weekend. Surely, I can do better at 500m swim, 6-mile bike, 3-mile run! I'm going to call it Ironman 9.3.
Sunday, July 12, 2009
Sunfish Triathlon 2009
I went to Meridian, Mississippi yesterday for the Sunfish Triathlon. This was the 23rd running of the race....and this year there were a record 330 entrants (including 60 from the Jackson area). Great turn-out by the Mississippi Heat.
We took this photo after the race, waiting for the awards ceremony. In the front row are Brandon Wilmoth, Alisha Wingerter, and Melanie Harrell. In the back row are Amanda Cassell, Matt Cassell, Matt Johnson, me, Sam Self, and Charlie Murray.
I spent the night in Meridian before the race and had pre-race dinner with Mel, Charlie, Alisha, and Brandon. Saw several others from Jackson at the Cresent City Grill, too.
The race took place at Bonita Lakes Park....1/3 mile swim, 17 mile bike, 5K run. The swim was a time trial start (I started 251st) in a triangle shape. The bike left the park and headed out-and-back over big rolling hills to the north of the park. The run happened around one of the lakes in the park, partly on the road and partly on paved running trail. It was typically hot and humid, but didn't seem nearly so bad as 2 weeks ago at the Race of Grace.
For me, it was a much better effort than 2 weeks ago. The swim was uneventful and intentionally slow. The bike got off to a poor start, though, with a rear flat in mile #2. Once again, it was a struggle to get the tubular off the wheel! I suppose I'm learning. My biggest worry as I was changing the tire was....I started 251st, there are only 330 racers, 12 racers started the swim each minute....and I could be LAST on the road if I don't hurry up! The rest of the bike ride was steady. The run was also pretty steady. Thankfully, no total meltdown in the heat today!
Like I said 2 weeks ago, it ought to be easier to put together an ultra-short swim, 17 mile bike, and 5K run. Someday! Soon? Next up....Heart O' Dixie Triathlon on July 25th. Back to the training routine....
Saturday, July 4, 2009
Cardiac Risk in Athletes
We recalled the recent death of Steve Larsen who died earlier this year, collapsing during a workout. Initial reports suggested heart disease, but follow-up reports noted that an autopsy failed to demonstrate a cardiac cause of death.
More recently, Torbjorn Sinballe retired from triathlon when he and his physicians decided that further training would be detrimental because of his underlying cardiac conditions (bicuspid aortic valve and enlargement of the ascending aorta).
c. Recognition of the stigmata of the Marfan syndrome