Tuesday, August 25, 2009

Report from 2009 Tuscaloosa Triathlon National Championships

Jim and I earned berths at Nationals after meritorious performances at the Milkman regional qualifiers. But how to get there? Tuscaloosa is on the other side of the globe. A quarter revolution of the earth. Would we need vaccinations? Who would drive?
We settled on piloting Jim's newly paid-off 2005 Honda Civic. It boasted a barely damaged Thule roof rack, two adjustable seats, and 4 rubber tires. Halfway through Texas I was praying for an air recycler. See, Jim was exchanging so much gas from his lower intestines, I got the sneaking suspicion that they were really serving him as a second set of lungs. I composed a memo to the USAT ethics committee. We tried clicking a button on the dash that had a picture of air in the form of a revolving arrow, but it only recycled the fumes coming off the top of our cheap running shoes.
With our early 21st century bikes vibrating on the roof as we passed through every semi's wash we traveled the great state of Texas, then Louisiana. Crossing the Mississippi River, I tried to evoke Mark Twain's Huckleberry Finn by feign-arguing with Jim that slavery is natural and that abolitionism is wicked, but he was having none of that, no sir, and forbade any more of my minstrel-style humor.

We arrived in Tuscaloosa, 19 hours after we departed from El Paso, and checked into a Day's Inn. Jim had a hankering for Southern food, so beginning that morning we partook of just about every kind of grits, fried apple, and biscuit we could find. By the end of the trip the Civic sagged low to the ground, its springs complaining from our ample girth. Look, I'd say, there's Chunky, Mississippi, and we'd laugh at the truckers with their bellies hanging low over their leather belts, even while our own laden jowls stretched earthward.
That same day we attended pre-race check-in and registration. From every corner of America came fellow triathletes. Most of the competitors were sun-kissed sculpted genetically perfect physical specimens. Their thews glistened, their thighs pumped as they waited in line. Vital fluids circulated within the wings of their latissimi dorsi.

Jim and I cut awkward figures. He, freckled, twitchy, with a face that looked as if it had been southern-fried and then rolled in coffee grounds. Me, furtive, sweating, with a chest like a wine barrel and legs like champagne flutes.

We picked up our swag bags, or as we called them, Schwagg Bagges. In addition to a genuine USAT backpack we received a genuine USAT Nationals asymmetrical cool-dry running shirt, USAT swim cap, zippy shoelaces, travel soap, Zone energy bar, running cap, Hammer gel in khat flavor, other sundries, and of course a cow bell. I asked Jim if he wanted extra cow bells, in case his nephews showed up at the race, and he replied that his fever had broken and, no sir, he no longer needed his prescription for more cowbell.
At the hotel, as I was bringing in our luggage I could hear Jim arguing with the desk attendant. Here is a transcript of the conversation:

J: I distinctly ordered a single!

DA: But sir, we also have doubles you can have for the same price.

J: No, I paid for a single bed, give me my single!

After a fitful night of sleep where Jim kept rolling over to wake me up to tell me that this was the most important race of my life, and that I was a child, inept, we awoke and rolled in style to the race start.

How can I describe the race start, in a way that hasn't already been put to print? Every athlete who wants to win gets butterflies. Those butterflies fill your stomach, mixing with the Gatorade and coffee in your stomach, until their specific gravity exceeds that of the gastric juices, thus forcing the mix through the intestines until it's time to hit the porto-potties. Jim, as proud as if he had already won the entire race, managed three productive visits within the space of an hour.

Meanwhile, my wave of 30-34 year olds, scheduled to start at 7:57am was getting into the water. I jumped off the dock and into the river, noticing quickly that the current took me away in seconds. Not wanting to get a fish hook to the eyelid, or a styrofoam container of India Palace curry upended onto my swim cap, I swam back to the dock and held on for dear life.

See, and here's where the story really starts, the upstream dam authorities, with the wrath of Poseidon, had decided to release a full vertical foot of fetid, murky reservoir water into the river that day. To the race director's credit, these actions seemed entirely unanticipated and unwarranted. As racers departed from the dock they enjoyed a very quick 200 meters with the current, then had to turn and fight the rest of the 1300 meters against the current.

I heard it alternately described as being in one of those Eternal Pools, towing a barge, and even Good God I can't take this anymore! What should have been a 20 minute swim for Jim, a 30 min swim for me, turned into an arduous 35 and 60 minutes respectively. Unfortunately, since I've never been more than a piddling, average swimmer, relying instead on my gibberingly large quadriceps to power the bike, and tiny t-rex arms to gobble up the run, this became a nightmare for me.

With each stroke I could feel the ghostly fingers of mob victims, floated down from the reservoir, as they caught and picked at every loose fold of my tri-suit. Jim said that by the end the current had even pulled his zipper down, and allowed the entry of a host of empty ketchup, mustard, and soy sauce packets into his crotchal area.

At some point, because Jim was such a strong swimmer, he must have clambered over me despite my 30-34 wave's headstart. All I know was, as I emerged from the murk, nursing a distended belly full of river water, the race was over for me. Yes, I was still eager and competitive, but with so much time and energy lost in the water, it would be impossible to claw my way back to the leaders. Jim knew this too, so he took an extra few minutes to shave, comb his hair, and brush his teeth. To be more appealing to the course photographers, of course.

I can't say too much about the bike and run. I rode in pain the entire time. The pain of being at your limit. Jim had a much more adventurous latter half of the race. For miles he was neck and neck with a 60 year old woman and a 20 year old girl. They played a game of cat and mouse, all the way to the end, when Jim out-sprinted both to the line. Later, he received the ultimate reward of watching the girl vomit into the bushes, as we walked back to the car. Only the brave deserve the fair, he said.

With our commemorative cups packed safely away, Jim and I took a rest one more time at the Inn, snug in our single bed. It was another 19 hours to El Paso, a trip that would take us to the very threshold of our respect for one another, respect we would find wanting by the end. But that's another story.

Monday, June 22, 2009

Spinning Profile #28: The Assembly Line


Right now I'm in the middle of summer school, so it's tough to come up with original play-lists and original spinning profiles every week. That's why today, we look back at one of the basics of Spinning Lore, which is the one song, one exercise method. But with a twist, of course, always with a twist.

The twist. Sprinkle several 30 sec high speed, high resistance intervals throughout the workout. When you do this, ask them to imagine the resistance and speed they would use if they were their own ideal athlete; strong, mighty, and fast. They do this for 30 secs, then come back down to the prescribed resistance.

Most importantly, do not allow too much rest after an 80-90% interval, this class goes better with a sense of momentum driving each transition. And feel free to sprinkle mini exercises within each interval, especially the seated flats.

Warm Up

  • Song 1: Seated Climb at 70% of max

  • Song 2: Standing Flat at 80% of max

  • Song 3: Seated Flat at 60% of max

  • Song 4: Standing Climb at 70% of max
...etc.

Cool Down.

You get the idea? For long songs, I split the standing climbs into 1 min up, 1 min seated, just to save my novices. And don't forget the entertaining patter! Otherwise, you'll see yourself staring at the music player's TIME REMAINING:

Sunday, June 14, 2009

Understanding Post-Race Blues


It's Monday morning. After weeks, no, months of scrupulous training, watching your weight, working on technique, you performed outstandingly. But just as suddenly the light has gone out in your life. At work your coworkers call out to each other from the hollows of their cubicles, and only now do you realize the terrible circumscription of your life. A race that once served to focus your mind to laser keenness has passed into dim memory, and awards, trophies, plaques, and finishing medals have all begun to accumulate the first sloppy skeins of dust.

It's as if you made your way through the last stage of a video game, slaughtered the final boss, and stood for a moment triumphant with your bloodied sword, only to have the screen fade to credits. Isn't it remarkable how quickly the rush of victory diminishes? What you are experiencing now is the post-race blues. Oh, you've got them bad. But how to start over? How do you rediscover your old, winning focus?

Some veteran athletes recommend immediately scanning the race schedules for another challenge, and registering right away. The thought process behind this is sound; you miss training for a race, so give yourself another race to train for. But if you've really got the post-race blues, you'll discover the problem with this method. Lacing up your running shoes, pulling the bike out of the garage, dipping your toes into the pool will not bring the joy back.

You'll find yourself doing a lot of sitting and staring at your hands. You know that feeling, it is called, the "Meh". Hey man, lets ride some hills this weekend! Meh. Dude, check out these new tri-bars I got! Meh.

So if resuming training doesn't work, what do you do? If it's the middle of racing season, you don't want to lose your hard won fitness, but neither do you want to wake up every day hating your training.

First things first, make yourself do one short, low intensity workout. If you finished a triathlon, then lace up your shoes one more time, or hop on the bike. As you finish your workout, realize the extent of your past training sacrifices. In order to be faithful to your sport you've probably missed a few birthday parties, declined invitations to the movies, eschewed a big ol' juicy bratwurst for a bowl of garden greens.

Well, now is the time to reclaim missed opportunities. Think of it as one long celebration of your race victory. You want a bowl of ice cream? By all means have it. Gain some happy weight. It will be gone by the next time you race. Go out with friends, while at the same time you halve your normal workout load. People want to see you, and you want to see them. Make up for all that lost time.

This process will probably keep you occupied for a week or two. And it's vital, because as you party, your body will be healing from the thrashing of race day. It will repair itself at the same time as your mind repairs itself. Pretty soon the blues will not only be gone, but you'll be chomping at the bit for another opportunity to race. You'll long to again be that organic machine who can push big gears in the desert, and thrive during mile after mile of sweaty, jaw-dropping work.

Friday, June 12, 2009

The Milkman and the Miracle of Foreshortening

You may have heard me make some oblique references to a race that passed last Saturday. It was the Milkman, a regional triathlon championship, attended by Myself, Jim Kehrle, and Mike... and the day I won back the Caulk of the Waulk award from my nemesis Jim. Here it is, glory be:


As a reminder, the Caulk/Waulk award goes to the athlete who can either thoroughly dominate a race, or in some cases, to the dark horse who surprises everyone.

The course involved a swim through the murky, corpse-ridden waters of Lake Van, followed by a long bike through the blast furnace of Dexter, NM farm roads, then a run through a patch of wilderness locally known as God's Magnifying Glass. Here I am struggling in, not even conscious anymore of being in a race. It just happened that when the glint of the race director's starting pistol wandered into my pin-hole vision I saw a chance of a swift ending to the pain.

Jim comes in. I had to crop his picture lengthwise to showcase his lean, mean, fighting spirit:

Let it be known that Jim's finish was no fluke like mine. He turned in a stellar time, that any other year would have been enough to win the race outright. But life is not fair. For all his efforts Jim was rewarded with a miniscule 4th place finisher's bottle, about the size of a snuff bottle. I don't know how he managed to endure the jeers of so many people, each demanding in their tinny mustachioed voices that he leave the stage, "Sir, abandon thy frippery, and clear off yon godhead so giants may ascend!" Yet he stood there proudly, an additional twenty minutes:

Speaking of giants:
Even though it was but one step from the top, I bore my second place finisher's milk jug with the quart of delicious respect due me. And with a keen eye to the occasion displayed additional gravitas in race t-shirt and jeans. Overhead, F-16's knitted patterns of contrail smoke above our heads and emitted sonic concussions that barely dimmed the celebratory hails of a raucous cheering audience.

Mike, pictured above in Panama hat and stylish "hatglasses" couldn't hide his indignation as I called friends and family around the world to inform them of my feat. He crouched lower into his folding chair, perhaps to meditate on the paucity of his own accolades.

To be sure, he felt the knife stroke of disappointment sitting that day deprived after an otherwise heroic, meteoric rise to dominance in the local triathlon circuit. However, much like Odysseus of old, the gods in their displeasure had chosen the weekend of the Milkman to mete their retribution. Maybe he angered Trianea, God of Race Preparedness by arriving late to the campground, with bride-to-be and an animated dog named Raven in tow. For, sometime in the night, perhaps during nocturnal demands, Mike unwittingly previewed the entire race course chasing his yapping familiar, who chose an inopportune time and yawning tent flap to escape on four swift feet into the darkness, through miles of salt-bramble and thigh-deep gopher holes.

The next day, at high noon and after much suffering and beating back of mental demons, Mike crawled into his tent for a quick nap. This is how we found him:

I was about to quote a proverb about the goatherd who pitches his shelter poorly before the tempest. But thankfully Jim ambled by and came up with a plum about how fitting it was that the tent collapsed just as swiftly as Mike did 2 minutes into the swim. Then he cut off a switch from a nearby tree and set to Mike's naked calves with a whooping fury.

You know, maybe it was his humility and grace, but I allowed Jim to snap a picture to take home to his wife, indicating a trophy larger than it appeared in real life:

But then, just to make clear who the day belonged to, I was forced to cuckold Jim's bottle with the girth of my own:



Wednesday, June 10, 2009

Your Feel-Good Pix of the Day


I see these two buddies every day on my drive to work. The duck grew up with the dog, and the dog grew up with the duck. As a pair they are inseparable, which comes in handy, because the duck likes nothing more than to squat in the middle of the road.

Woops! I got a little too close taking this photo, so after a little prodding from the duck's bill, the dog stood up and both buddies walked back inside.

Monday, June 8, 2009

Spinning Profile #27: The Dual Profile

I don't know about you other indoor cycling teachers, but sometimes I'm too exhausted from the weekend to push hard on Monday. Maybe because last Saturday was the Milkman Tri, more about that later.

Before you begin this profile, advise your students that if they want a tough workout, they should do each interval at an 8 out of 10 intensity, recovering completely at an intensity of zero.

But for students who just want a moderate aerobic workout, they should do each interval at a 6 out of 10 intensity, and for recovery periods, instead of going all the way down to zero, advise them to only ratchet the resistance back to a 5, so that they can continue steadily working aerobically.

This workout will last no less than 40 minutes, not counting warm up and cool down. Also, please notice that the last few intervals switch order from seated/climb, to climb/seated.

Warm Up

1 min Seated Interval at 8 or 6

  • 2 min Recovery at 0 or 5

1 min Standing Climb Interval at 8 or 6

  • 2 min Recovery at 0 or 5

2 min Seated Interval at 8 or 6

  • 2 min Recovery at 0 or 5

2 min Standing Climb Interval at 8 or 6 (be sure to advise they don't have to stand entire time)

  • 2 min Recovery at 0 or 5

3 min Seated Interval at 8 or 6

  • 2 min Recovery at 0 or 5

3 min Standing Climb Interval at 8 or 6 (be sure to advise they don't have to stand entire time)

  • 2 min Recovery at 0 or 5

As a break from the pyramid, let's do a quick Around the Clock: 10 sec sprint/50 sec rest, 20 sec sprint/40 sec rest... 30/30, 40/20, 50/10

  • 2 min Recovery at 0 or 5

2 min Standing Climb Interval at 8 or 6

  • 1 min Recovery at 0 or 5

2 min Seated Interval at 8 or 6

  • 1 min Recovery at 0 or 5

1 min Standing Climb Interval at 8 or 6

  • 1 min Recovery at 0 or 5

1 min Seated Interval at 8 or 6

Cool Down

Wednesday, June 3, 2009

Spinning Profile #26: Scary Hard Efforts

I'm not incapacitated with apprehension at the visual recognition of an apparition!

Today we did a scorcher. A real lung searer.

In the first additional warm up we tried run-outs; you spin up to almost your top speed then slow down under control. In the second warm up, slowly rise from seated to climbing position, at the same time increasing cadence to just under a sprint. "Follow the Leader" is when one person rises into a standing sprint, forcing the rest of the class to rise in response. When that person sits down, the rest of the class keeps sprinting for an additional 10 secs. Lots of fun, that one.

Warm Up

Additional warm up exercises: 2 minutes x 2

  • Tabata #1: (4x 40 sec Max Sprint/20 sec rest)

Rest

  • Follow the Leader

Rest

  • Hill Climb 1: (Climb on the chorus, rest, but methodically apply resistance in anticipation of next chorus)

Short Rest

  • Downhill: (2 min high cadence, should burn at 1 min mark)

  • Hill Climb 2: (Same as Hill Climb 1, but use a song with longer chorus)

Short Rest

  • Downhill (3 min this time, should be very uncomfortable at 2 min mark)

Rest

  • Tabata #2

Cool Down