A Serious Gap

I have officially resided in Richardson (DFW area) since September 2011.  Since moving in, I've been in search of a triathlon club and/or group with which to train, especially on the weekends. 

I moved from Houston, where I was very active in Houston Racing Triathlon Club, a huge club ran by members for members.  They offered training groups at various locations throughout that big city.  They had regular social activities, and weekend long runs and rides.  Members stepped up and volunteered to support and coach each other.  And best of all membership dues are minimal.

I have been looking for something similar in north eastern Dallas (east Richardson, Garland, Firewheel, east Plano) area, even calling upon USAT South Midwest Region's Council members with whom I'd served with in the past.  What I've found (so far) is that there are number of "triathlon clubs" in the area, but they are centered around a coach or coaching staff, not the members.  Now, they are more structured, and likely more professional in their presentation, but all of this comes with higher fees.  Could I improve with these groups?  As a Level 1 USAT Certified Triathlon Coach, performance-wise, probably not.  All I am really looking for is some people to train with on a regular basis, building camaraderie, and support each other (for safety) during long bike rides.

There are a number of cycling groups with which to ride (PBA, RBM, DORBA).  Most of the road rides actually go right by my neighborhood.  I've ridden a few times with RBM and found that most of the folks are roadies that insist on hammering the home stretch, leaving people like me, unfamiliar with the routes, searching for a way back (I'm glad I have a GPS on my cell phone!).

I'm calling out to those triathletes in the east Plano, east Richardson, and Garland areas.  Have I missed something?  Or is this is a serious gap in the triathlon community in the DFW area?  Is there a need for  for a club similar to Houston Racing Triathlon Club in Dallas?  Or does it secretly exist?

I will continue to search for training partners.

Train safe!
-CoachGrant

Racing with the New BMX Pedals

The pedals and ride proved out to work for me yesterday at the Sabertooth Duathlon at Natural Bridge Caverns. 

The race started in the "belly" of the cave as a time trial start.  You had to climb out of the cave as part of the first two mile run.  Then you proceeded to the bike.  There were four duathlons going on all at the same time, three road races and one off-road (the one I chose). 

The bike couse was tough.  It was rocky, full of rotting tree limbs and bark (aka unprocessed mulch), and hills.  I had been doing quite a bit of practicing in Garland, but was not real prepared for this course.  While portions of the trail were jeep trails, much of it was a fresh cut, technical nightmare (for me).  Rock after rock, rut after rut, more "mulch" sucking the life out of my tires...  There were two technical (extremely rocky) decents that I just walked down.  Then of course, what goes down, must also go up; so this race director decided to pick the toughest climbs possible.

By the second climb, my rear derailer was having issues, leaving me no choice but to walk it up that hill.  The remaining few miles were fortunately on a dirt road.  I quit shifting my rear derailer to try to keep the cassette in tact enough to make it back to T2, using only my front derailer to address changes in terrain.

Entering T2, my son walked up and said he caught a stick in his rear wheel that ended up tearing up is rear derailer, and had walked his bike in.  He ended up running the second run for the heck of it.

Based on the technical difficulty of the course, I was really glad I had my BMX pedals.  I didn't have any major falls as a result, and where I did have to walk, it was easier with running shoes on that the cleated shoes.   Leading me to a first in age group win.  I am going to continue to use my BMX pedals.

I recommend trying out this race if you want to test your off-road biking skills.

Train safe!

Mountain Bike Pedals

I've been learning to mountain bike now for about nine months.  I have only been able to ride about a dozen times in those nine months, so I'm not exactly progressing as fast as someone practicing three to four times a week would in those nine months.  Nevertheless, my confidence was growing as were my skills...until about six weeks ago.

I was out at Rowlett Creek Mountain Bike Trails ready to really go all out.  I was there a week prior and really felt strong and skilled.  So now I was going to really push it.  At the turn from loop 1 onto loop 7 there a big rock in the way.  The week prior, I'd gone over that rock five times...but not this time.  I hit and it shot me back; feet stuck in the clipless pedals, and down I went right onto my chest and chin.  After several minutes of attempting to catch my breath, I finally was able to continue my ride; albeit painful.  I then attempted my ceremonial "brick" run, but couldn't even run a single step.  OUCH!

This injury started me analyzing my mountain bike riding, crashes I'd had, and (lack of) skills.  Interestingly, I found the root of all my injuries stemmed from not being able to get my feet on the ground before another part of my body did.  Now, I realize I'm not supposed to need to do that...but as I suggested, I'm new to mountain biking and started this at less than appropriate age (read: older).  With this realization, I went out and purchased some BMX pedals.

Yesterday, I went out rode again at Rowlett Creek.  I hesitated over that rock that forced me to crash a few weeks back, but managed to get over it (finally) without incident.  I also had a few other close calls, but with the new pedals, my feet hit the ground before anything major occurred.  I even discovered that when I chickened out on some parts of the course, it was very easy to step off the bike and lift it over the obstacle.

I know it isn't the most powerful way to pedal, but I'm more confident riding with my new pedals.  I get to test them next week at the Sabertooth Duathlon.

Train safe!

Where did that come from?

One of the advantages of relocating to a new city is I get to race some local races that are "new" to me.  This morning I was able to race the DRC Half Marathon, a race put on the by the Dallas Running Club.  My next big adventure is the Cowtown 50K, so I figure doing some "short" races such as half marathon would be a way to inspire me to keep focused on training as well as get out and see some new venues.

The race was in its 35th year, and the logistics proved it.  Shuttle service from various parking lots, clear signage for bag drops, food tents, etc.  And even a nice beer garden!

Lately, I've really had a hard time with the psychology of training and racing.  I'm just having trouble feeling "it".  Same mind games started with me this morning.  I told everyone that I'll be lucky to run a 1:45, so I lined up between the 1:40 and 1:50 pace groups.  When the horn blew and we started running, I started to think..."Wait a minute, a couple of years ago I was able to run a 3:19 marathon; I certainly ought to be able to run a 1:40 half marathon!"  By mile 3 I caught the 1:40 pace group and proceeded to run by them.  I never saw them again.  My Timex Ironman Global Trainer said I was averaging 7:28 at mile 5.  The course started to move up hill and when I passed mile 6 (after a steep climb) my watch reported that mile was 7:42.

"Uh-oh, there goes the race.  My pace is starting to fade already."  I decided to focus and hang on.  By mid-point I was still at a 7:28 pace.  I decided to see if I could pick it up.  I recall a quote from my friend Alex Bump who said toward the end of long run, "Tighten the core and stay light!"  So that's what I tried to do.  My pace picked up with my last mile being at 7:12.  I finished with a 1:37.  Whoa!  Where did that come from?

Racing continues to remind me to stay confident and trust your training. 

Train safe!

It's not just about the run!

I road with a group out of the major bike store located in Richardson, TX this morning.  The riders consisted of casual bike riders, bike racers, and a few triathletes (you can tell the triathletes by the arrowbars and horns on the bikes). 

During the ride, I started chatting with another rider about a variety of topics, mainly just to pass the time.  The subject turned to triathlon.  He told me one of college friends was a triathlete, who asserted that triathlon was just about the run.  We talked some more on this, and I was disappointed that this sort of misinformation is out there. 

In our sport, we must be good at all three sports (plus transitions!) and then play to our strength.  We have become not just adequate swimmers or coast on the bike; we have to work to get really good at all three sports.  Then I contend you play your strength in a race to finish as fast as you can.

I had a client that was a good swimmer and an even better runner, but he was an awesome cyclists.  Before one half ironman race, we discussed strategy.  As I worked through the numbers, it became obvious--swim well, bike hard, and hang on for the run.  In other words, work his strength, the bike.  It worked.  He went on to qualify for Team USA in that race!

It's not just about the run.  Become good at all three sports, but come race day, play to your strength.

Train safe!

Back to Racing

I had the opportunity to race the Cooper Fall Sprint Triathlon yesterday.  Even with the rib injury, it felt good to get out and race!  Temps were perfect, the wind a bit strong, and the after party breakfast was outstanding!

Can't wait to race again next week!

Train safe!

Forced Recovery

Last post I mentioned the need for recovery.  Over the last couple of weeks, I got to experience forced recovery.  Not due to over training, mind you, let's just say due to agressive training. 

About a week and a half ago, I was out mountain biking with my son.  I've gotten a bit more experience since moving to Dallas, so in the "must show off mode" I started out hard and fast.  Upon reaching my first real rock to overcome (which I went over 5X's the previous weekend), when I hit it, it shot me back and back hard.  All I remember was my face heading toward the rack.  I moved and did what ever I could to avoid it.  That rendered my entire left side taking the brunt of my fall. 

I'd never experienced anything like this before.  I couldn't exhale nor inhale.  My son was asking if I was OK; I tried to answer, but nothing was coming out.  I stood up and walked around, and still couldn't really breath.  Finally, I was able to start breathing.

My arm was bleeding, and my chest hurt a bit, but decided to continue on and rode for the remainder of my ride.  At the conclusion of the ride, I had planned a brick run...that was when I found out how bad my fall must have been.  I jogged three steps and stopped. The pain was too much for me.

So I was forced to recover and go easy.  I was still able to run last weekend's Disney Wine and Dine Half Marathon with my wife, albeit at a nice recovery pace.

Stay healthy and train safe!

The Need for Recovery

More is better, isn't it? If four fast intervals at 10K pace is good, then five at 5K pace must be better. If the coach calls for 10 miles, doing two extra miles has got to be better. This is trap many of us get pulled into, especially when we aren't seeing results. "If I just put in my time / effort..." 

This approach will actually hamper your performance and possibly lead to injury.  It is important to follow your plan.  When the plan calls for an easy day, go easy.  Recovery allows your muscles to heal and grow. When it calls for a day off, don't workout.  Enjoy it.  With a little recovery, you may just get faster.

Train safe!

Sub 10 hours!

No, I'm referring to my Ironman time, although I do wish I could perform that well!  Since I've had my attention diverted to things such as starting a new job in a new city, selling my current house and purchasing a new one; AND the fact that I was getting a bit burned out with all the endurance training, I've backed on my weekly training hours--below 10 hours a week.

I've discovered a couple of interesting factoids during this process:

1. I'm not tired all the time
2. I have found it much easier to get out of bed for those early morning workouts
3. I have gained weight
4. I want to race

Next race: Nation's Triathlon!

Train safe!

Mountain Biking Ain’t Easy

After training and racing my fourth Ironman distance race, I started to get burned out. Perhaps it was too many long sessions without a real good break, or maybe it was just boredom with the swim, bike, run routine. Whichever, I decided it was time to change my routine a bit by buying an inexpensive mountain bike and do some off road riding. I envisioned leisurely riding through the shaded woods, hearing birds chirping, and easily pedaling up and down slight inclines with minimal effort.

After excessive evaluation, I purchased a Schwinn Protocol 1.0 from the local discount retailer and head to the “Ant Hills” of Terry Hershey Park. I find the trail head just off Eldridge and coast into the trees. Uh-oh! I think to myself, “Who put all these rocks and roots along the trail?” And, “Geez, don’t they maintain this thing? How am I supposed to go up that hill with all those ruts in the way?”

After a while, I’m doing more pushing and pulling my bike than actual riding. I’m thinking to myself some more, “Can anyone actually ride on this stuff?” Just as I again dismount to push my bike up a small, steep hill, another guy smoothly zooms past me while looking very relaxed. He made it look so easy!

Since that day I’ve continued to try to enhance my mountain biking skills. I’m still not fast, nor relaxed. Just this past weekend I was able to ride over terrain that I was originally pushing/pulling my bike over; not with ease, but with tremendous effort, concentration, and focus. Mountain biking ain’t easy.


Train safe!

Ironman Recovery

I'm now four weeks into my Ironman Texas recovery.  I've actually raced two races during this period:
1. Race for the Pennant 5K in Houston--placing 2nd in age group.
2. Dirty Rock Tri, an off road triathlon--placing 3rd in age group.

This past week I finally started to feel almost back to normal; not that dreaded fatigue that makes me wonder how much longer the workout is going to be...even after only 15 minutes.

Next up on the schedule is el Scorcho 50K on 7/17/11 starting at midnight.

Train safe!

Back to full schedule

I am pleased to report that my foot is able to withstand my full running training load again.  Last week I was able to put in 31 miles, with my longest run being 14 miles!  Woo hoo!  Additionally, I did a 3 mile test run (something I have my clients do in their recovery weeks when they are not racing).  I was able to pull off a 19:40 for those three miles!!  After over five weeks without runnning, I was shocked I could push myself that fast.

Train safe!

Someone is still pulling my leg

I've lapped my fourth week with this silly barefoot running injury.  I have been training the equivalent time I'd normally training running on the elliptical machine.  Monday, I ran one mile on the treadmill.  I ran it at an easy pace, and it wasn't all that bad.  Unfortunately, I went back to a bit of a limp later on Monday and Tuesday.  Today is a bit better, but haven't run since Monday.

I'm registered to race on Sunday in Frost Yer Fanny, and still planning on running the Houston Half Marathon on the 30th.  I wanna run!!

Train safe!