Race Report - 11/13/2011

Event:  Lifetime Fitness Indoor Triathlon
Location:  Lifetime Fitness Schaumburg Location, Schaumburg, Illinois
Date:  November 13, 2011
Format:  10 minute swim (25 meter lap pool) / 30 minute bike (stationary bike) / 20 minute run (treadmill).  Same format as with the indoor tri I did in March.  All athletes get a 10 minute transition from swim to bike, and 5 minutes from bike to run.
Scoring:  Point system for each leg, based on order of finish.  Points earned for each leg are then added to produce a total score for each athlete.

The second triathlon of my career.  Had planned to compete in an outdoor sprint tri during the summer.  Ramped up the running too fast following my first tri in March and paid the price next month with knee tendinitis.  It took a full three months of rest ie. no running, just cross training, for symptoms to disappear.  By that time it was too late to do a summer event.  Instead I worked on changes in my running form beginning in August, combined with a new stretching and resistance training regime.  Also some nutritional changes favoring a higher protein mix.  Was lighter too - six pounds lost since last race in March.  Began taper 2 weeks from event by eliminating weight training, then gradually dialing back everything else starting one week from the race.  Enjoyed one beer along with carbofest the night beforehand.  This time, my wife was there to cheer me on and take some pics.

Swim:  My goal was to improve by 25 meters or one lap.  Bought a pair of TYR compression jammers, replacing my old training jammers used in the March race, just before this event.  Thought that would provide some insurance, and in retrospect it probably did.  Shared lane with a nice fellow who beforehand told me his swimming wasn't very good and offered a promise to stay out of my way!  Took the pace out too fast, faded mid race and was hurting by the 500 meter mark.  Found some energy to make a push at 550 meters (end of lap 22) with just over a minute to go.  Hit 625 meters (25 laps) with only 2 seconds remaining.  Very pleased with the outcome!  Finished 1st mens masters, tied for 2nd overall.

Transition 1:  Carried my gym bag with all needed items so I wouldn't have to waste time fumbling with a key and finding then opening my locker.  In locker room, took off my jammers and rummaged around in the gym bag for my bike pants.  Yikes - couldn't find them !  A very distressing moment and it showed - that plus my state of undress attracted the attention of some bewildered onlookers.  Found my key fortunately and ran to my locker, where I located them.  Changed and proceeded to bike studio.  I then asked a race volunteer to adjust the bike to my preferred settings during which time I put on my bike shoes and heart monitor.  That helped me recover some time, and was in the saddle when the bike leg commenced.

Bike:  Wasn't looking to push this leg too hard - not originally aiming for a PR here.  Wanted to have more left in the tank heading into the run, in contrast to the March tri.  About a minute in, and spinning somewhere at race pace in the 140s (RPM) my right cleat disengaged from the pedal, sending my right leg flying - and it seemed like forever to reengage !  (This was a recurring problem in recent training and could have been solved beforehand by tightening the spring tension screws on the pedal.  It felt tight enough when I tested my right pedal before the bike leg start.)  Race volunteers offered a second bike but it would take too long to make the adjustments to that bike in the process so I declined.  Once reengaged (it probably took a half minute to get back up to speed) I had to concentrate on that point forward on keeping my right ankle from turning too far inward.  Otherwise I maintained a comfortable pace, even sitting upright at times and chatting with some of the race volunteers.  Heart rate though was pushing 160 beats per minute toward the end but I still felt good.  Was surprised to see that I had a shot at a PR so went for it with a couple of minutes left.  Big finish and a PR - 19.4 miles !  3rd masters male, 4th overall.

Transition 2:  Hurried to the locker room for a change in pants, then ran upstairs.  5 minute transition was tight.  Hit the treadmill and was ready to go with only 10 seconds to spare.

Run:  Had a goal in mind of 2.90 miles in 20 minutes - a sub 7 minute pace!  That would be a big improvement from my tri in March but based on recent time trials seemed doable.  Wanted an even pace throughout so I set the dial to 8.7 MPH (6:54 mile pace).  Despite a 150+ heart rate a couple minutes in, it actually felt a little slow!  But I stayed with it, and fortunately didn't crank it up - because by the middle of the run leg I started feeling like I was going to die.  Heart rate at that point was 160 and climbing - anything over 165 wouldn't be sustainable for long.  One thing that kept me going was my wife cheering me on.  Continually thinking though about when this thing was going to end.  Counting down each minute from about the ten minute mark forward.  But I did not reach for the speed control until the final minute - when I actually dialed it up faster, to 9.0 MPH !  A BIG finish, huge PR of 2.92 miles and 1st place overall !

Total score:  What a relief to get off that treadmill.  Totally done in, but felt satisfied that I'd left all my energy on the race "course."  Went over immediately to my wife to share a happy moment.  I remember her first comment to me being a very practical "don't forget your gym bag."  Later would learn that I'd finished first overall on points in the entire race!  PRs in all 3 legs and was especially happy with the run.  I'd made alot of adjustments since March and collectively they paid off.  Lots more to say about that later!



A happy triathlon participant, shown fifteen minutes following conclusion of the race. 



Race Report - 3/6/2011

Event:  Lifetime Fitness Indoor Triathlon
Location:  Old Orchard Location, Skokie, Illinois
Date:  March 6, 2011
Format:  10 minute swim (25 meter lap pool) / 30 minute bike (stationary bike) / 20 minute run (treadmill).  Race commences in waves of up to 10 participants each, due to pool capacity constraint.  All athletes get a 10 minute transition from swim to bike, and 5 minutes from bike to run.
Scoring:  Point system for each leg, based on order of finish.  Points earned for each leg are then added to produce a total score for each athlete.

This race occurred nine months ago, and was my first triathlon ever.  I had about 1 1/2 months to prepare following my decision to register.  Over half of the ensuing training time was spent in the pool.  Most of the rest focused on conditioning for the run.  Very little time training on the bike.  Limited focus on stretching and flexibility.  No resistance training.  I tapered during the week leading up to the event.  Rehearsed transitions at this location too - I'm a member there.  Big carbofest with wife and another couple the night before the event (they did not race).  Race start was in mid morning.

Swim:  Usually two athletes are assigned to each lane.  I was lucky that the person who was supposed to share my lane did not show up, so I had my own lane.  Took it out slow from the start as planned - perhaps a little too slow but that was my game plan.  Was a bit nervous and adrenaline was pumping but had it under control.  Steady cadence from there.  Built to a faster cadence at about 500 meter mark (20 laps), while guessing there was about 90 seconds left at that point.  Had to dig for every bit of remaining energy for a big push in 24th lap.  Hit 600 meters upon completing lap 24 and stopped there, at 9:55 mark, meeting my goal with five seconds to spare.  Really happy but also felt gassed at the finish - fortunately I don't rely much on legs for swim propulsion so leg muscles were fresh for the bike leg.  Finished 1st mens masters, 6th overall.

Transition 1:  Had plenty of time to hit the locker room with gym bag in tow, then change out of jammers and into bike attire.  Found my assigned stationary bike in the bike studio and made the handlebar and seat adjustments needed.  The 10 minute transition also allowed ample time for recovery heading into the bike.

Bike:  Participants can set the bike to any resistance level.  That means zero for most, including me.  Goal is to maximize distance, which is measured by the number of spins of the flywheel.  I'd sustained mid 140s RPM in training.  Didn't know beforehand how the bike computer would translate that into miles covered for 30 minutes.  Went out  too fast and faded a bit as time went on.  Seat was probably a little too high because I was rocking just a bit, and my biking pants did not provide enough protection to prevent saddle sores - still, that did not seem to impact me - just a bit uncomfortable toward the end.  Pushed the cadence up with a minute to go, probably should have done the opposite with run leg to follow.  Felt spent at conclusion of bike leg.  Covered 18.8 miles - 2nd mens masters, 3rd overall.

Transition 2:  Unlike most participants, headed straight to locker room to change out of bike pants and into running gear.  Needed just about every second of 5 minute transition to run upstairs to treadmill area for the start.  Biggest memory of transition was saddle soreness.

Run:  Goal was to run 2.70 miles (7:24 mile pace - requiring an average setting of 8.1 MPH - as I had done in a recent time trial but really wanted 2.75.  Started out at a controlled 8.0 MPH setting (7:30 mile pace).  Knew I'd have to dial it up mid race to hit goal, and did so at 5 min mark - to the 8.5 MPH setting (7:04 mile pace).  After a short while, and paying the price from the energy used in the bike phase, knew I could not hang on at that level through remainder of leg, so dialed it back to the original 8.0 MPH and somehow held on at that setting through the finish.  Covered 2.69 miles - 5th mens masters, 16th overall.

Total score:  1st mens masters, tied for 3rd overall (out of 68).  Competitively I didn't know what to expect going in, and was really happy when the results were released later in the day.  Googled the winner - found he'd finished in top 10 in Chicago Triathlon the prior summer.  Hit my swim goal and was just short on the run.  A good first race to build from.  I'd hoped to compete outdoors following this race but an ensuing bout with tendinitis in both knees shelved that plan.

Both Sides Now

I don't claim to be a Joni Mitchell fan, but somehow in an unintended way, the title to her hit 60's song resonates.  So too perhaps with other masters swimmers - namely, those experiencing the frustrations of belatedly learning the art of bidirectional breathing.

But perhaps the answer to such a problem can be found in Sarah Palin's famous exhortation, "Drill, baby, drill!"  (I'm even less of a Sarah Palin fan, by the way.)

I wonder if Sarah would disapprove of my partisan, far left tendencies in the pool - I've been a left side breather for as long as I can remember.  Attempts to breathe to the right have ended in failure in the past.

Bidirectional breathing adherents would weigh in without hesitation.  They'd say that most one-sided breathers - including me - don't roll enough to the nonbreathing side.  If true, that has several negative implications, among them:

1 - Impairs high elbow recovery and elbow bend on non breathing side
2 - Forces a sideways arm swinging motion at reentry
3 - Restricts ability of breathing side lats and pecs to deliver full power
4 - Muscles are unevenly worked, thus becoming lopsided and out of balance

And what do these likely anomalies produce:  A snakelike vs straight path navigated with each stroke, plus a tendency to veer off course over time, they claim.

Here's Mr. Lopsided emerging from the swim leg of a November 2011 indoor triathlon appearance.  Another first place in the masters swim leg plus new PR at 625 meters for 10 minutes, but there's still much room for improvement.

Those arguments against breathing only to one side won me over.  And right now, we're in the triathlon offseason so it's a good time to work on technique.  So last month, after my last triathlon I set to work.  And right from the start, it felt uncomfortable trying to breathe to the right.  When turning right to breathe, I'd push down with my left hand and forearm, causing my left elbow to collapse at the beginning of the catch.  Perhaps that's a reflexive response to some fear that I'd breathe in water instead of air to the right side.   And guess what?  If you don't get body roll to the right, you won't get air unless you push down with your left forearm to help lift your head out of the water - which was what I was doing.  That sets off a very bad chain of events.

Joni Mitchell's song then entered my mind again, with edits:

 . . . it's bidirectional breathing's illusions I recall, I really don't know bidirectional breathing at all . . .

Searching for a way through this impasse, I turned to the other aforementioned "coach" for the answer.

"Just drill, baby, drill."

Two drills soon led the way forward.

Drill number one required me to trot out those training fins again.  Yes, the same ones I've been trying to wean off of the past year.  (The crack cocaine of swimming, one expert swimming friend tells me.)  But this time they served a useful purpose.  I used them in a drill whereby you swim on one side of the body, with the lead arm fully outstretched, palm facing down, and the other arm trailing behind with its hand near your hip.  Both arms remain motionless.  So propulsion comes only from the kick.  And you practice turning your head in concert with the torso to breathe as you kick along.

Another swimming acquaintance - a former Division 1 freestyler at Villanova and current USA Masters Swimming standout suggested I invest in a snorkel - leading to drill number two.  Swim "normally," but the focus should be on developing a consistent form between right and left sides.  A retired head swimming coach from a local high school recently observed my form and immediately saw the inconsistency.  "Let your right arm do what your left one does," he simply suggested.  For me, body rotation and a bent, high elbow recovery to my left (breathing) side is good, so I need to replicate that form on the right.  Using a snorkel allows me to focus on doing just that.

I've worked on bidirectional breathing at least three times each week for the last month, and only now do I feel like I'm starting to turn the corner.  Props to all those coaches, elite swimmers - and yes, even singers and politicians mentioned above - for their help !

Training for High Altitude Hiking - in a Swimming Pool?



Celebrating our 25th anniversary on the continental divide northwest of Banff, Alberta, late July, 2010.

If you've ever taken a drive around the northern Chicago suburbs, one memorable feature (besides the heavy traffic) that stands out is the lack of terrain.

But if you enjoy scenic vistas and play golf, you're not totally out of luck around here.  One suburb features a nine hole golf course crafted atop a "mesa" - actually, a giant solid waste landfill.  Another offers a fun-filled sledding opportunity down a steep grade referred to affectionately among locals as "Mt. Trashmore."

My wife and I enjoy hiking together.  And we wanted that activity to be the centerpiece of our recent 25th anniversary celebration.  But anyplace flat was out of the question.  We wanted hills.  Big hills.  Something requiring us to train beforehand to get the most out of the experience.  So we gathered input from friends and family about mountainous hiking venues.  We finally decided on the Canadian Rockies - specifically, the Banff/Lake Louise area of Alberta.

One of the many stunning views encountered while hiking in the higher elevations of the Canadian Rockies.

My wife enjoys walking.  And she doesn't loaf or shuffle along like I do.  Something between that and power walking.  A power gait with a purpose.  So I was confident that she'd be in fighting trim if she kept up with that in the months preceding our trip.

Biking took center stage for me at the time, but I wanted a second form of endurance training heading into the summer (see prior post).  It wasn't going to be mountain climbing around here.  And I wasn't yet confident in my ability to avoid injury if I took up running just yet.  It turns out that of all places, our local outdoor aquatic center provided a unique answer for me.  Long distance freestyle swimming with training fins, to be specific.   Something that allows upper and lower body to join together to produce direct propulsion.  After a few weeks, I found I could complete four miles - with brief stops at each mile mark - in just over two hours.

Turns out, the swim and bike routine built my endurance to a level that allowed me to adapt quickly to a much higher altitude.  And my wife was right there with me, hiking an average six to seven miles each day on steep terrain.  This was one of the most enjoyable vacations we'd ever taken together.  An experience we hope to repeat many times in the future.

"No Impact" Until I Drop Some Weight

Here's a list of aerobic activities in which I engaged in the early and mid weight reduction stages:

1 - Elliptical trainer
2 - Swimming
3 - Biking
4 - Ice skating
5 - Walking/hiking

Notice that running doesn't appear on the list.  From the moment I shied away from running, some thirty pounds ago, my joints thanked me.  All of the above, in addition to some key steps involving diet and stress management, allowed for a sustainable drop in weight.  I did not begin running seriously until dropping into the mid 180s, from a starting point of 209 pounds in early 2009.

. . . to be continued . . .

Seeking a Freestyle Form Makeover

So here I was, two months before my first triathlon, looking to shed the training fins (as mentioned in my prior post) and put in a respectable swim leg.

While working out the prior summer at the local swimming complex, I met a male swimmer around my age who had competed in college.  I was amazed at how fast he swam for long distances despite his deliberate, methodical cadence.  His freestyle catch created hardly a ripple or splash in the water - and his flutter kick did not particularly stand out either.  While chatting, he suggested I point my web browser to the Swim Smooth site when I got the chance.

Upon entering the site, you'll see an animated figure demonstrating the "perfect" freestyle form.  What a long way I was away from that !  And so many things that needed to be corrected - just like trying to simultaneously overhaul several elements of a bad golf swing.  Shortly after joining the local health club I began to make several changes in form as suggested in the web site, focusing on these five:

1 - Incorporate more body roll to both sides
2 - Correct "overgliding" problem in initial catch phase of stroke
3 - Maintain high elbow position in catch, pull and recovery phases
4 - Lower head position to reduce lower body drag
5 - Focus on reducing drag vs producing propulsion in kick technique

The last change was key for me.  A typical distance swimmer relies on the lower body for only 10% of total propulsion.  I've been told that's particularly important in triathlon, so that legs can remain reasonably fresh for bike and run portions.  So adopting a streamlined ankle and foot, combined with a kick featuring a straightened leg with minimal knee bend, meant noticeable improvements in drag and efficiency of effort for me.


The opening swim lap for the final flight in my second indoor triathlon, November 2011.  I can be seen producing my share of splash near the center of this photo, swimming on the far side of the second closest lane.

Those changes, combined with the many drills the web site suggests, allowed me to hit my swim goal of 600 meters in just under 10 minutes in my first triathlon in March, 2011 (an indoor format where distance is measured for each leg, not time).  Later, I was excited to learn that I'd finished first among all masters athletes in the swim phase!  But I have so much more work to do in the pool - especially when it comes to learning how to breathe on both sides.  More on that later.

Bigger Splash Equals Faster Swim?

That's what my swim teammates and I were somehow thinking at the time.  It looked to us that the faster freestylers created more of a splash than others as they swam, particularly in the sprint events.  Funny what kinds of things can make an impression on you, particularly when you are six years old.  That's when I began swimming competitively - the first team sport to which I was exposed in my youth.

So there I was, slapping away like a runaway windmill - flailing wildly at the water in the freestyle events.  I wasn't thinking much about efficient propulsion - and more importantly, what creates drag.  Perhaps that's one reason why I wasn't the one of the faster age group freestylers on my team.  Eventually, I ended up focusing on breaststroke - a very different animal - and that's where I saw the most success, including one league championship in seven outdoor swim seasons during grade school.

But sadly for me, breaststroke is the slowest of the four competitive forms of swimming.  So far as I can tell, a strong breaststroke doesn't do you much good in the world of triathlon - except maybe for a couple seconds mid race if you veer off course and need to regain your bearings.

Up until a couple of years ago, I hadn't taken too many trips to the pool during my adulthood.  That changed in the summer of 2010 when I sought out a no-impact form of aerobic exercise to complement biking - and interestingly, to help build endurance for an upcoming hiking trip (more on that later).  Our community outdoor aquatic complex features an Olympic-sized 50 meter pool with three lanes (designated, slow, medium or fast) cordoned off for lap swimming.  You share lanes, swimming in a "circular" fashion by keeping right at all times.

Well, not too much had changed with my freestyle swimming form in forty plus years.  I struggled in the pool and it got worse the longer distances I swam.  If this was going to be an ongoing activity, something had to change.  I'd seen others using training fins, so I went ahead and bought a pair.  That made a big difference.  I could afford sloppiness and still get in a good workout.  By the end of the summer, I was swimming between two and five miles in each pool session - all with fins.  And I ended up dropping eight pounds over a three month period.

Fast forward six months to January of this year.  Shortly after joining a local health club (a giant complex featuring an indoor aquatic center), I saw a club advertisement for an indoor triathlon in March.  I read the fine print and the sad news sunk in - swim fins were not allowed.  If I wanted to enter and hold my own in the swim leg, something - actually, alot of things - in my freestyle form would have to change.  I was ready for the challenge, so at age 54 I registered for my first triathlon ever, albeit an indoor format - with a scant two months to prepare.

 . . . to be continued . . .

Please Keep Up with Me - Woof Woof !!

Here's a hint about taking a training run with a Brittany in the crowded suburbs where dog leashes are at least de rigueur (if not otherwise required by local law):  Unless you're looking for an energetic little tug boat to drag you along, consider jogging with a different breed instead.

First, a little background about Brittany Spaniels, more commonly referred to as Brittanys.  They are small to medium sized hunting dogs known for their endurance and stamina in the field, yet adapt well to the relative tranquility and comforts of home.  They are playful.  They'll fetch - more or less - if trained to do so.  They're devoted companions who shower affection on their owners.  But caveat emptor:  Some Brittanys are escape artists.  Others snack via counter surfing.  And nearly every Brit requires a large dose of recreation and attention every day.  They need to expend alot of energy.  And they love to run.

Our first Brittany provided entertainment and companionship to our family for twelve wonderful years until that sad day arrived a few years back when we needed to put her down.  But because the breed requires so much of its owners, my wife had long resolved that one Brittany was enough - that is, until we experienced the vacuum left in the wake of its departure.  So it didn't take long for us to begin cruising the American Brittany Rescue web site in search of Brittany Number 2.  We rescued our second Brit, a female emotionally reeling from abandonment yet otherwise displaying excellent health, just two months afterwards.




That's Phoebe, our Brit #2, provoking a confrontation with a neighborhood possum.


True to form, our newest furry family member displayed all the typical Brittany traits.  And at only 1 1/2 years old, this one's energy levels knew no bounds.  Good news for her was, at the time I was just entering my fitness rediscovery mode - an exercise nexus for the two of us.  And figuring that I could save time by working out together, we commenced a morning jogging routine.

I use the term "together" loosely.  Phoebe enjoys charging out ahead - or at least as far as my 12' retractable leash plus fully extended arm will permit.  After a few weeks of 3 to 5 mile runs, I began to experience discomfort in the areas surrounding my pelvis.  It became so uncomfortable that I had to give up running altogether for awhile.  At an annual checkup soon afterwards, while discussing my symptoms my doctor suggested non impact exercise instead, with swimming at the top of the list.  We never really arrived at the source of the problem - an issue which resolved itself with rest within a month or so.

Looking back, here's my theory:  The tension produced excessive rotation in my lower torso, causing my legs to fight back - leading perhaps to strained adductors, a muscle group responsible for stability and drawing the legs together.  Perhaps I'll never know for sure, except for one thing:   Yes, Phoebe had finally secured her "forever home" at our address, but when it came to running, she'd be flying solo from now on.

Cross training . . . on frozen pond





My club hockey team while I was in high school, photographed following a practice session.
I'm in the front row, third from left.  Most of the hair has long since departed this world.

Call this Chicagoan a fair weather fan.  There's something special about summer and fall here - as I kept muttering to myself while digging out from under two feet of snow in early February.

Despite what you may have been led to believe in my prior post, we're blessed here in the northern Chicago suburbs with some good (albeit flat) venues for safe bicycle riding.  And I'll take advantage of those opportunities - that is, until the thermometer begins taking chilling dives later in the fall here.  That's one of the few times you'll find me at the head of any pack of triathletes - in this case, those transitioning to the indoors for training.

Our local health club features a wonderful stationary bike studio - complete with video and sound systems plus trainers who ably lead their charges through strenuous, entertaining workout sessions.  I've done several of these workouts and find value in them.  Still, something seems missing - the turns and accompanying tests of balance perhaps, or maybe the winds (we have plenty of that here and not just from the local politicians) and rush of air.

A couple of years ago, while in my early fifties but still in my pre-triathlon days, I began engaging in some off season workouts in of all places, an ice rink.  Thank goodness for my pack rat tendencies, because in my gallery of old sports equipment I found a pair of hockey skates that I hadn't used in at least ten years.  They remained in good condition, and all they needed was sharpening.  So off to the local community indoor rink I went.

I'd played ice hockey in high school and figured that - like learning to ride a bicycle - it wouldn't be too much of a challenge to get my "sea legs" back.   After several sessions at the rink practicing backward and forward crossovers, various methods for stopping, etc. (and enduring an abundance of less than majestic spills plus blisters and bruises along the way), I felt comfortable enough in my skates and ready to tackle some tougher, higher speed workouts on the ice.  I was also fortunate in securing two or three stretches of wide open ice time each week at the local rink - nothing worse than trying to dodge an obstacle course chock full of other skaters on a surface measuring 200 by 85 feet.

Summing it up, I stumbled upon a terrific supplemental off season activity here.  Ice skating works the quadriceps and glutes in particular (two key muscle groups needed in biking), and provides excellent tests of balance and stability in the process.  Some practical advice though for those of you contemplating adding ice skating to your repertoire - you may yearn to skate fast and far - but please learn how to stop first !