I've had over a week to think about the Twin Lakes Triathlon. A good first outdoor race to build from. Was pleased about the way I managed the race and the overall outcome, but there are a number of things I need to work on before the next triathlon:
Swim
1) Learn to navigate better in open water - need to practice heads up swim form for use once every 5-10 strokes. Didn't look up as frequently and ended up zig zagging alot.
2) Get tinted goggles - swimming into the sun with no visible onshore reference point on the return leg wreaked havoc with sighting.
3) Find a way to draft during the swim. Was fastest swimmer in wave 3 - no such opportunity there - hoping I can get assigned to wave 1 or 2 next time.
4) More bidirectional breathing in the second half of the swim.
5) Reduce kick "cone" area by keeping feet closer together. Point toes inward and plantar flex ankles more to further reduce drag. Do more kick drills both with and without fins to reinforce good form.
5) Continue working on other aspects of basic swimming form - left hand still has tendency to wander across centerline at initial catch - also left hand catch and initial part of pull while breathing to the right needs to be more productive.
6) Strengthening work - seek additional ways to strengthen left upper body - lats, pecs, triceps - to match right side power. Also work on strengthening hip flexors to improve kick support and effectiveness.
7) Place swim cap over goggle straps to reduce drag plus chance of goggles getting knocked off head by a competitor's stray hand or foot.
8) Could wearing two swim caps help further reduce drag - need to investigate.
Bike
1) Consider investing in a one hour professional bike fitting session with the aim of finding the best posture for sprint triathlons. I felt comfortable throughout that phase but perhaps there is a more efficient setup that will distribute some workload away from the quadriceps to other muscle groups. Optimal stem length/angle is another aspect worth addressing here.
2) Practice increasing bike spin cadence at easier gears to take more stress off the quads. I suspect my gear selection was too aggressive for much of the 14 miles, particularly on stretches where there were moderate inclines.
3) Need to supplement bike tempo training with sprint intervals and hill work.
4) Find more drafting opportunities - this race was bike draft legal - drafted only for about one minute out of 39 - again a faster wave assignment may help.
5) Practice taking turns at slightly higher rate of speed - this course was highly technical with over 60 turns - this being my first tri and being somewhat unfamiliar with course stuck to a more conservative plan.
6) Overpronation needs to be corrected - consider using orthotics in bike shoes.
7) Fashion emergency during bike phase ? Tri top was too loose fitting for me and not aero efficient. Need to downsize top and/or consider a tri top or suit made with more aerodynamic materials (eg. Nike swift suit).
8) Other equipment related upsides include using a handlebar mounted water bottle or eliminating second of two water bottles, and looking at pros/cons of affixing a cover to rear wheel.
Run
1) Brick workouts - that is, combined bike and run practices. Quads need to get used to the idea that there's going to be a run after the bike phase and need to fire when called upon. Did only one such workout before the tri. Do indoor (bike studio/treadmill) bricks when weather doesn't permit.
2) Continue working on increasing/maintaining cadence at 180 per minute. Shorten stride - lean forward from ankles/more dorsiflexion to reduce ground contact time.
3) Pacing is a work in progress - need to avoid going out too fast - perhaps invest in a GPS watch.
4) Look for some good compression tri shorts - that may help with the quads a bit.
5) Pre-race and in-race nutrition - a single Gu packet in the middle of the bike leg likely didn't provide sufficient energy to keep me going in the final half hour of the race. Felt like I was out of gas for most of the run.
6) Hydration - bladder felt uncomfortable during entire run. Took on too much liquid pre-race and perhaps during the bike.
7) Strengthening related - more core and hip flexor work - also adductor stretch/strengthening to help correct overpronation and "duck foot" gait.
8) Consider orthotics for running shoes to help manage overpronation - especially if posterior shin splint issue persists.
Transition/Other
1) Swim to bike - T1 went well but need to remove cap/goggles and get wetsuit stripped down to waist on the fly before arriving at my transition point. More practice with pre-mounting shoes on bike pedals and strapping them on after I get going on the bike.
2) Bike to run - big upside here - up to a minute of potential time savings in T2. Practice exiting bike shoes before dismounting bike, practice mounting underside of bike seat to rope, next time have bucket of water available to rinse sand/mud off feet, get comfortable in training with running without socks.
3) Take it easier during taper week. Can't be taking off on a 14 mile bike ride to scout the course the day before the race, no matter how easy most of that ride was. Quads were a little sore after that ride and needed to ice them down.
Tuesday, July 3, 2012
Tuesday, June 26, 2012
Race Report - 6/24/2012
Event: Twin Lakes Triathlon
Location: Twin Lakes Recreational Area, Palatine, Illinois
Date: June 24, 2012
Format: 700 meter swim, 14 mile bike, 4.5 mile run. Eight waves consisting of up to 60 participants each, commencing the swim one wave at a time, in two minute intervals. Based on seeded swim time I was assigned to the third wave.
Weather: Sunny to start, clouding over later, mid 60s, no wind.
Scoring: By age group (20 males aged 55-59), gender (about 280 men), and overall (over 450 male/female) based on total elapsed time including transitions.
After all of the training and at age 56, I've finally made it to the day of my first outdoor triathlon ! It's been a bumpy road of late. Three different injuries to contend with over the last three months, the latest being posterior shin splints in my lower right leg - that issue popped up about two weeks before the race. After researching the problem I discovered Rocktape and a method for taping over the "hot spot" - that has virtually eliminated discomfort while running. One of my twin daughters, now age 23, and my wife were on hand to cheer me on. Also, two friends from my church also competed in this triathlon.
Prerace: Loaded up the SUV with bike and most other equipment the night before. Set two alarms for 4am and turned in early. Turns out I didn't have to rely on them, because another early riser in our family made sure to wake me up twenty minutes beforehand.
Ate three pieces of whole wheat bread and a banana, then said goodbye to the dog. Drove 1/2 hour to Palatine and arrived at 5am. I was one of the first to arrive in my wave so was able to pick out a prime transition spot on the end of the row with plenty of room. Set up my area, saw both of my friends from church and chatted briefly, then jogged 1/2 mile and stretched, and put on my wetsuit for a brief warmup swim. Greeted my wife and daughter, who would end up taking some excellent pictures at key moments in the upcoming race.
Swim: It's been just a couple weeks since I started training in Lake Michigan with a full Orca S4 wetsuit. Took some getting used to, but after seeing improvements in bouyancy, drag reduction and forearm propulsion, have become a true believer in using it, no matter what the water temperature (a toasty 78 degrees at race time). Plus I took a test swim at Twin Lakes the day before the event to become familiar with the course, which has everyone swim out to and then clockwise around an island in the center of the lake, then return roughly to the starting point.
So I set a goal of 1:30 per hundred meters, or 10:30 total elapsed time in the water itself. Prior to the start of the race, and at the narrow entrance to the lake at waters' edge, I was standing near the shoreline edge stacked 2/3 of the way back in wave 3.
Consequently I was unable to wade into the lake through the narrow starting area until about five seconds after the starting horn sounded. Once there, felt I had no choice but to break immediately to the outside to avoid the crowd and secure an open stretch of water. That added some extra distance right off the bat. And although I kept my cadence under control from the beginning (circa 50 strokes per minute), after 200 meters was surprised to find myself out front of the pack alongside two other swimmers. However, sighting and navigation issues soon caused me to zig zag too much - particularly after rounding the first of two turns at the far end of the lake. That's where I began to come up on and eventually pass roughly twenty swimmers from the two waves ahead of me. Then on the return leg, we found ourselves heading straight into the sun - a problem compounded by my non shaded goggles. It's likely that all the detours and zig zags tacked on at least an additional 25 meters. Despite those issues I felt great and opted to keep a consistent, semi relaxed pace through the remainder of the swim to emerge fresh for the bike leg. My daughter tells me I was the first swimmer in my wave to emerge from the water. A five second run from waters edge to the timing mat completed that phase. Finished 37th overall in 10:45 ( 10+ seconds of which were on land ), close to my goal.
T1: Ran down the wrong row but soon got my bearings and found my bike along the wave 3 transition row with no big loss of time. But the temporary disorientation caused me to forget pulling off cap and goggles, then unzipping and pulling down wetsuit to waist enroute to bike and that cost five to ten seconds. Otherwise, wetsuit removal went smoothly.
Sandy and muddy conditions in transition area helped force a prerace decision to don my bike shoes before grabbing for my bike. Shoes, helmet and sunglasses went on in a breeze and I was ready to go. Running in bike shoes was awkward but tradeoff of having no sand on feet for comfort's sake was worth it. Emerged from T1 with no traffic in front of me at the bike mount line. 1:42 elapsed time including a full wetsuit removal in T1 placing 87th here (many others did not need to discard a wetsuit), not bad for a rookie but still could have been faster.
Bike: Once mounted, found some difficulty in engaging both cleats - it seemed like at least ten seconds to complete that process before I could really get rolling.
After that I found my rhythm and got up to speed, passing several bikers early in the ride. I had a goal not to exceed a heart rate of 150 per minute so as to save something for the run to follow. Except for the time pedaling up a few short inclines, that goal was accomplished. However, I was pretty much on my own - no drafting opportunities for all but about 1/2 mile of the bike leg (this race is draft legal). The route itself was well paved and in great condition with few potholes - however, there were a ton of turns on this course. Despite dry pavement plus having scouted the route on my bike the day before (at a leisurely pace), decided I still wasn't familiar enough with it to take the turns aggressively. I probably passed 20-30 bikers and was passed myself by four others during the entire leg. Made sure to hydrate frequently throughout (perhaps too much as it turned out) and consumed a Gu energy gel packet halfway through. As with the swim I felt good throughout the bike ride. Finished bike leg in 38:56, a 21.6 mph pace over 14 miles, good enough to place 64th overall for the bike leg (I had a stretch target in mind of 22 mph but would have really paid the price later on if I'd actually hit it).
T2: Found my transition station easily enough but problems mounted from there. Forgot to unstrap bike shoes and ride barefoot while slowing down toward end of bike phase. Taking them off afterwards instead of leaving them affixed to the pedals cost valuable time in transition. Had trouble hooking my bike back onto the rope, despite the underside of the seat being designed for that purpose. Sand and mud had found their way onto the towel I had laid out. With no water bucket present had difficulty removing sand from feet. Running in practice without socks was uncomfortable so decided prerace that I needed them. So proceeded to put my socks on - despite applying Bodyglide to feet prerace that did not go smoothly either. Running shoes went on okay and speed laces worked like a charm, but fumbled with my race belt while running toward the timing mat so I stopped to secure it properly around my waist - more wasted time. Finally struggled out 1:52 later - earning a dreadful 295th overall placement for the T2 portion of the race - had been hoping for 1:15 or better. Yikes !
Run: This leg is where I'd hoped to be positioned for a big push. Had knocked down a 7:06 mile pace over four miles in my new Brooks ST-5 Racers in a time trial several weeks earlier - however, I ran that fresh and after a recovery day. In retrospect should have mixed in more bike/run "brick" workouts (did only one of these in training). Had felt good leading up to this point in this race, but lack of bike/run combo training prep reared its ugly head the moment I emerged from T2. Quads immediately began to stiffen and burn out of the gate, my legs felt heavy as a result, and for some reason my heart rate readouts started going haywire - spiking over 200 beats per minute. I'd had some similar issues with the monitor in the past but usually after a few minutes I'd start getting reliable readings again. But the readings did not calm down after the first mile mark, so I didn't know what was really going on. I'd hoped to stay around 160 for the first half of the run phase but couldn't rely on my monitor, so resorted to reading my breathing pattern instead. On top of that, a burning urge to hit the porta potty left me feeling quite uncomfortable (I probably consumed too much Gatorade/water mix during the bike phase). Each portable john I passed on the run (there were probably three) looked like an oasis in the desert - but I resisted the urge to stop and just plowed on. With some mile markers missing (one of the few complaints I had about an otherwise well conducted event by the organizers) I didn't get a feel for the pace I was running but could have sworn I wasn't running too much faster than an 8 minute pace. So I was quite surprised that I wasn't getting passed by several runners - maybe 4 or 5 actually did - plus I probably passed ten others as the run progressed. Found no energy for any semblance of a push until about 1/2 mile from the finish, when I could hear more and more voices cheering the runners on. Crossed the chip timing mat at the finish with a 33:30 run, producing a 7:27 mile split (had a stretch goal in mind of 7:15) which was 71st overall.
Race Summary: Finished in 1:26:44, 54th overall. Goal was to complete the entire race somewhere below 1:30:00 and that was accomplished. Awaited the finish of my two friends - one of whom is an accomplished Ironman veteran who began in the wave behind me. Would later learn that that he and I would finish the race within a mere 24 one hundreths of a second of one another - we had some fun talking about that.
My friend had completed a 10k race a weekend earlier and entered this race with sore hips - still, I'm sure if we had competed in the same wave, he would have taken me down big time in the stretch run ! When the results were posted, learned that I'd won my age group by over four minutes ! Looking back, I was pleased with my first outdoor tri effort and have come away with several things I need to work on before entering my next race.
Location: Twin Lakes Recreational Area, Palatine, Illinois
Date: June 24, 2012
Format: 700 meter swim, 14 mile bike, 4.5 mile run. Eight waves consisting of up to 60 participants each, commencing the swim one wave at a time, in two minute intervals. Based on seeded swim time I was assigned to the third wave.
Weather: Sunny to start, clouding over later, mid 60s, no wind.
Scoring: By age group (20 males aged 55-59), gender (about 280 men), and overall (over 450 male/female) based on total elapsed time including transitions.
After all of the training and at age 56, I've finally made it to the day of my first outdoor triathlon ! It's been a bumpy road of late. Three different injuries to contend with over the last three months, the latest being posterior shin splints in my lower right leg - that issue popped up about two weeks before the race. After researching the problem I discovered Rocktape and a method for taping over the "hot spot" - that has virtually eliminated discomfort while running. One of my twin daughters, now age 23, and my wife were on hand to cheer me on. Also, two friends from my church also competed in this triathlon.
Prerace: Loaded up the SUV with bike and most other equipment the night before. Set two alarms for 4am and turned in early. Turns out I didn't have to rely on them, because another early riser in our family made sure to wake me up twenty minutes beforehand.
 |
| The first alarm clock to go off, better known as Phoebe, our Brittany. |
Swim: It's been just a couple weeks since I started training in Lake Michigan with a full Orca S4 wetsuit. Took some getting used to, but after seeing improvements in bouyancy, drag reduction and forearm propulsion, have become a true believer in using it, no matter what the water temperature (a toasty 78 degrees at race time). Plus I took a test swim at Twin Lakes the day before the event to become familiar with the course, which has everyone swim out to and then clockwise around an island in the center of the lake, then return roughly to the starting point.
 |
| This pic was taken just after completing my warmup swim. |
So I set a goal of 1:30 per hundred meters, or 10:30 total elapsed time in the water itself. Prior to the start of the race, and at the narrow entrance to the lake at waters' edge, I was standing near the shoreline edge stacked 2/3 of the way back in wave 3.
 |
| Here's wave three, color coded with those yellow caps, just moments before the start. I can be seen adjusting my goggles just behind and to the left of the forewardmost male fan clad in shorts and visor standing next to the competitors on the embankment. |
Consequently I was unable to wade into the lake through the narrow starting area until about five seconds after the starting horn sounded. Once there, felt I had no choice but to break immediately to the outside to avoid the crowd and secure an open stretch of water. That added some extra distance right off the bat. And although I kept my cadence under control from the beginning (circa 50 strokes per minute), after 200 meters was surprised to find myself out front of the pack alongside two other swimmers. However, sighting and navigation issues soon caused me to zig zag too much - particularly after rounding the first of two turns at the far end of the lake. That's where I began to come up on and eventually pass roughly twenty swimmers from the two waves ahead of me. Then on the return leg, we found ourselves heading straight into the sun - a problem compounded by my non shaded goggles. It's likely that all the detours and zig zags tacked on at least an additional 25 meters. Despite those issues I felt great and opted to keep a consistent, semi relaxed pace through the remainder of the swim to emerge fresh for the bike leg. My daughter tells me I was the first swimmer in my wave to emerge from the water. A five second run from waters edge to the timing mat completed that phase. Finished 37th overall in 10:45 ( 10+ seconds of which were on land ), close to my goal.
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| The return leg of the swim, circa 100 meters from shore. I'm wearing a yellow cap at top of picture and locked into a good, comfortable cadence here. Some swimmers wearing red caps (from wave 2) and even a gray cap (from the first wave) can also be seen. |
T1: Ran down the wrong row but soon got my bearings and found my bike along the wave 3 transition row with no big loss of time. But the temporary disorientation caused me to forget pulling off cap and goggles, then unzipping and pulling down wetsuit to waist enroute to bike and that cost five to ten seconds. Otherwise, wetsuit removal went smoothly.
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| Emerging from the water and heading for the bike in T1. A look at the watch confirms a nice swim leg, but instead I should be in process of removing the top of the wetsuit on the fly at this point.. |
Bike: Once mounted, found some difficulty in engaging both cleats - it seemed like at least ten seconds to complete that process before I could really get rolling.
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| Struggling to snap those Shimano SPD cleats into my clipless pedals at the start of the bike phase - yet another transition related issue here. |
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| Preparing to dismount heading into the transition area after a good bike leg. But yet another rookie mistake in transition: I should have been in process of disengaging my feet from the bike shoes at this point instead of posing for this picture ! |
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| Heading out of T2 for the start of the 4.5 mile run. Running in tandem with a gentleman wearing a Purdue tri top - my undergrad alma mater. Could have tapped an extra "boiler" for this leg as I was soon left to grasp for some reserve energy that wasn't there. |
Race Summary: Finished in 1:26:44, 54th overall. Goal was to complete the entire race somewhere below 1:30:00 and that was accomplished. Awaited the finish of my two friends - one of whom is an accomplished Ironman veteran who began in the wave behind me. Would later learn that that he and I would finish the race within a mere 24 one hundreths of a second of one another - we had some fun talking about that.
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| Two fellow church members shown with me postrace. The guy on the right is unlikely to compete in future Ironman or HIM races, distances my colleague on the left is quite accustomed to. |
Tuesday, June 5, 2012
Crash Landing
Of all the obstacles those fiftysomethings have to dodge when training. Lots of things can go wrong. Margin of training related errors shrink. Tri-geezers learn from bitter experience to pay more attention to things like stretching, strengthening, recovery, biomechanics and nutrition than those young studs that always seem to leave the over-the-hill gang in the dust, all the while making it look easy.
And now this - barely two months before my first outdoor triathlon. Last month I was biking - going along about 20 mph on an area bike path, one which I'd traveled many times before. A well maintained and lightly traveled asphault surface with just a few intersections to navigate. And one bridge specifically built for the bike path which spans above and across the busiest highway on the nine mile route.
That bridge would be the scene of another infamous biking dustup. Upon approaching the bridge and attempting to "hop" the bike over a bridge expansion joint like I had so many times in the past, I suddenly found myself flying though the air, clutching handlebars that were somehow no longer attached to the rest of the bike. With a crash landing inevitable, I went into a crouch and landed on the right knee, elbow, shoulder and helmet. It took me a minute or two to gather myself, sitting in the middle of the pathway on the bridge. Meanwhile, two bikers stopped to offer assistance - and upon seeing the bloodied state of knee and elbow, offered to call 911. I soon rose to my feet and, aside from the bruises noticed no other huge discomfort, so I thanked them but declined. I instead used my cellphone to call for "spousal roadside assistance." My wife was at home and within a 20 minute drive, and she was soon on her way.
While walking the bike through the nearby busy intersection to a gas station where she would pick me up, it soon became apparent that my shoulder had taken the brunt of the impact. It didn't hurt at rest, but certain arm motions caused some pain. Still, not enough of an issue to make a beeline for the emergency room, but enough for a visit to my primary physician - with whom it turns out, I had previously scheduled my annual physical for the next morning.
So next day, my doctor greeted me and immediately commented on my bandaged elbow (that was the least of the issue.) He then conducted shoulder range of motion and resistance tests and concluded that there were no tears of any tendons or ligaments. He prescribed rest and ice - followed several days later by heat therapy. Not mentioned in his Rx was immobilization (eg. with a sling) - good news from a training standpoint.
Looking back, I view this experience as a glass half full. I'm lucky to have walked away from that accident. Fortunate to sustain no broken bones, concussion or worse. And also thankful that no one else - bikers, pedestrians or vehicles - was involved. As for the bike, it turns out that a single bolt - the one securing the stem to the handlebars - had sheared in half, causing the crash (unknown to me, that bolt had been the subject of an NTSB recall several years earlier). Otherwise, the bike sustained no serious damage but needed a replacement stem, a repair to be supplied gratis by the manufacturer. To top off the good fortune, a benefit inherent in the sport of triathlon presented itself - the opportunity to cross train over the next couple of weeks. While resting that shoulder (no swimming or resistance work) and awaiting the bike's return from a local bike shop, extra time presented itself to focus on the run. That period allowed me to further build an aerobic running base and eventually see some noticeable improvement in that phase.
And now this - barely two months before my first outdoor triathlon. Last month I was biking - going along about 20 mph on an area bike path, one which I'd traveled many times before. A well maintained and lightly traveled asphault surface with just a few intersections to navigate. And one bridge specifically built for the bike path which spans above and across the busiest highway on the nine mile route.
That bridge would be the scene of another infamous biking dustup. Upon approaching the bridge and attempting to "hop" the bike over a bridge expansion joint like I had so many times in the past, I suddenly found myself flying though the air, clutching handlebars that were somehow no longer attached to the rest of the bike. With a crash landing inevitable, I went into a crouch and landed on the right knee, elbow, shoulder and helmet. It took me a minute or two to gather myself, sitting in the middle of the pathway on the bridge. Meanwhile, two bikers stopped to offer assistance - and upon seeing the bloodied state of knee and elbow, offered to call 911. I soon rose to my feet and, aside from the bruises noticed no other huge discomfort, so I thanked them but declined. I instead used my cellphone to call for "spousal roadside assistance." My wife was at home and within a 20 minute drive, and she was soon on her way.
While walking the bike through the nearby busy intersection to a gas station where she would pick me up, it soon became apparent that my shoulder had taken the brunt of the impact. It didn't hurt at rest, but certain arm motions caused some pain. Still, not enough of an issue to make a beeline for the emergency room, but enough for a visit to my primary physician - with whom it turns out, I had previously scheduled my annual physical for the next morning.
So next day, my doctor greeted me and immediately commented on my bandaged elbow (that was the least of the issue.) He then conducted shoulder range of motion and resistance tests and concluded that there were no tears of any tendons or ligaments. He prescribed rest and ice - followed several days later by heat therapy. Not mentioned in his Rx was immobilization (eg. with a sling) - good news from a training standpoint.
Looking back, I view this experience as a glass half full. I'm lucky to have walked away from that accident. Fortunate to sustain no broken bones, concussion or worse. And also thankful that no one else - bikers, pedestrians or vehicles - was involved. As for the bike, it turns out that a single bolt - the one securing the stem to the handlebars - had sheared in half, causing the crash (unknown to me, that bolt had been the subject of an NTSB recall several years earlier). Otherwise, the bike sustained no serious damage but needed a replacement stem, a repair to be supplied gratis by the manufacturer. To top off the good fortune, a benefit inherent in the sport of triathlon presented itself - the opportunity to cross train over the next couple of weeks. While resting that shoulder (no swimming or resistance work) and awaiting the bike's return from a local bike shop, extra time presented itself to focus on the run. That period allowed me to further build an aerobic running base and eventually see some noticeable improvement in that phase.
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| The accident culprit: A sheared bolt intended to clamp down the end of the bike stem around the handlebars on my Trek 2200 road bike. |
Sunday, June 3, 2012
Fibular Stress Reaction
It's been awhile since my last post, and alot of things have happened since then. I'd been hampered by persistent calf problems, so much so that I was forced to cut a late February treadmill workout short and put the run training on ice until I could get in to see an orthopedic specialist. Of concern wasn't so much the level of pain as it was the location. The discomfort was most apparent along the sides of my lower legs - specifically near the peroneal tendons and fibula.
So my biggest fear going into the mid March appointment was stress fracture. If xrays came back positive, the required rehab period would derail (again) at least part of the outdoor triathlon season.
Fortunately, my mid March visit to the specialist revealed no stress fractures, but according to the doctor I was well on the way toward that outcome. At one point during the visit he observed my walking gait and told me I was overpronating - particularly on the left side. That was news to me, as several years earlier I was told by a shoe store salesperson that, based on the wear pattern of my old running shoes I was an underpronator.
The doctor suggested custom orthotics and visits to a personal trainer. Not eager to spend hundreds of dollars on either, I asked for his view on perhaps ditching my neutral running shoes and investing first in a pair of motion control trainers. I'd then ramp things up slowly and see what happens. He concurred but wanted me to return if I was experiencing any discomfort along the fibula. He also suggested the name of a local athletic apparrel retailer equipped with a video gait analysis capability.
So off to the store I went. The video revealed what the doctor observed - a serious overpronation problem. That was corrected by purchasing a pair of Brooks Trance 11s - a motion control training shoe. I've been training in these shoes ever since and haven't experienced the kind of calf pain felt during the winter months. Calf stretches, rolling and massage are also part of the process now, and warmup and cooldown runs have helped too.
So my biggest fear going into the mid March appointment was stress fracture. If xrays came back positive, the required rehab period would derail (again) at least part of the outdoor triathlon season.
Fortunately, my mid March visit to the specialist revealed no stress fractures, but according to the doctor I was well on the way toward that outcome. At one point during the visit he observed my walking gait and told me I was overpronating - particularly on the left side. That was news to me, as several years earlier I was told by a shoe store salesperson that, based on the wear pattern of my old running shoes I was an underpronator.
The doctor suggested custom orthotics and visits to a personal trainer. Not eager to spend hundreds of dollars on either, I asked for his view on perhaps ditching my neutral running shoes and investing first in a pair of motion control trainers. I'd then ramp things up slowly and see what happens. He concurred but wanted me to return if I was experiencing any discomfort along the fibula. He also suggested the name of a local athletic apparrel retailer equipped with a video gait analysis capability.
So off to the store I went. The video revealed what the doctor observed - a serious overpronation problem. That was corrected by purchasing a pair of Brooks Trance 11s - a motion control training shoe. I've been training in these shoes ever since and haven't experienced the kind of calf pain felt during the winter months. Calf stretches, rolling and massage are also part of the process now, and warmup and cooldown runs have helped too.
Saturday, February 11, 2012
Big Improvement in the Run Phase
Last year, due to lingering injury and related rehab in the spring I competed in only two indoor triathlons - the first in March and the second in November. Between those two events I learned more about what this relatively old body of mine can and can't handle. In the process I worked on several ways to improve on my March performance:
1 - Race management. Expended too much energy during the bike phase in the March race. Not much left in the tank entering the run. Saddle sores and sideways rocking motion caused in part by seat position being too high probably contributed. Tried to dial it back a little this time around. Also experimented with lower seat position in practice and that seemed to help.
2 - Stretching. Found out the hard way that I need to spend several additional minutes following each run and weightlifting session on some key stretches involving hamstrings, iliotibial bands, achilles tendons and quadriceps.
3 - Weight management. Some subtle changes in diet combined with a resumption of full training in the late summer allowed me to shed an additional six pounds over the summer. According to Joe Friel in his excellent book, Triathlete's Training Bible, a loss of one pound means an average improvement in pace of 2 seconds per mile, everything else being equal.
4 - Biomechanics. It didn't occur to me until last spring how running form can impact speed and risk of injury. But Friel's book motivated me to reexamine my technique. Discovered that my foot strike was heel to toe - a gait that places more load on the knees and thus a setup for some even bigger knee problems down the road. So I changed to a midfoot strike and practiced landing closer to the ball of the foot. That combined with a reduction in ground contact/support time and bent knee landing below my center of gravity allowed for a higher cadence. (More on this in a post to follow).
5 - Resistance training. The net effect of the above form changes reduces the chance of knee injury but places more burden on the calf muscles. Find myself spending more time in the weight room doing leg curls and other lower leg work as a result. That seems to have helped - but also have since found that I need to be more careful about timing, intensity and frequency of this activity. Also have done alot of core work since last March.
6 - Combine endurance with speed work. Similar to what I'd been doing in the pool, began doing mile repeat and other workouts suggested by Friel.
Those changes enabled me to improve my mile pace for the 20 minute timed run portion of the indoor triathlon from 7:26 in March to 6:51 in November - a 35 second improvement. Scored PRs in all three phases but saw the biggest improvement by far in the run.
New challenges lie ahead. I'm looking to take on a couple of outdoor tris this coming summer, maybe including one at the Olympic distance. And my 22 year old daughters and I have been talking about running a half marathon together in the early fall. But perhaps the biggest task will be risk management in the run phase and not trying to push things too fast. I've yet to discover a lasting solution for the calf strain problems which have surfaced over the last couple of months so taking care of that issue is job one for now.
1 - Race management. Expended too much energy during the bike phase in the March race. Not much left in the tank entering the run. Saddle sores and sideways rocking motion caused in part by seat position being too high probably contributed. Tried to dial it back a little this time around. Also experimented with lower seat position in practice and that seemed to help.
2 - Stretching. Found out the hard way that I need to spend several additional minutes following each run and weightlifting session on some key stretches involving hamstrings, iliotibial bands, achilles tendons and quadriceps.
3 - Weight management. Some subtle changes in diet combined with a resumption of full training in the late summer allowed me to shed an additional six pounds over the summer. According to Joe Friel in his excellent book, Triathlete's Training Bible, a loss of one pound means an average improvement in pace of 2 seconds per mile, everything else being equal.
4 - Biomechanics. It didn't occur to me until last spring how running form can impact speed and risk of injury. But Friel's book motivated me to reexamine my technique. Discovered that my foot strike was heel to toe - a gait that places more load on the knees and thus a setup for some even bigger knee problems down the road. So I changed to a midfoot strike and practiced landing closer to the ball of the foot. That combined with a reduction in ground contact/support time and bent knee landing below my center of gravity allowed for a higher cadence. (More on this in a post to follow).
5 - Resistance training. The net effect of the above form changes reduces the chance of knee injury but places more burden on the calf muscles. Find myself spending more time in the weight room doing leg curls and other lower leg work as a result. That seems to have helped - but also have since found that I need to be more careful about timing, intensity and frequency of this activity. Also have done alot of core work since last March.
6 - Combine endurance with speed work. Similar to what I'd been doing in the pool, began doing mile repeat and other workouts suggested by Friel.
Those changes enabled me to improve my mile pace for the 20 minute timed run portion of the indoor triathlon from 7:26 in March to 6:51 in November - a 35 second improvement. Scored PRs in all three phases but saw the biggest improvement by far in the run.
New challenges lie ahead. I'm looking to take on a couple of outdoor tris this coming summer, maybe including one at the Olympic distance. And my 22 year old daughters and I have been talking about running a half marathon together in the early fall. But perhaps the biggest task will be risk management in the run phase and not trying to push things too fast. I've yet to discover a lasting solution for the calf strain problems which have surfaced over the last couple of months so taking care of that issue is job one for now.
Wednesday, December 28, 2011
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!
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.
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.
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