Long Bricks

Here is my extended rational for recommending long bricks.

• They are time efficient by combining your long ride with your long run.
• They allow you to take a rest day during the weekend, where you can really sleep in and recover without the stress of work.
• They force you to run slower during your long run.  Too many athletes spend too much time in the moderately hard range that requires a lot of recovery. 
• They force you to get your pacing on the bicycle correct so you can have a solid run.
• They force you to get your nutrition (kcal, fluid, sodium) correct.
• They build mental toughness.
• They force you to run later in the day, which is when you'll be running during a race.
• Triathlon is not just about training for a S, B, & R.  It is learning how to do all three together.
• They allow you shorten your longest run to 16 miles.  Thus reducing the time needed for recovery.
• They minimize the over-indulgence/reward eating to once a week, which is one of the worst things you can do nutritionally.
• They're fun.  

As one gets closer to their Ironman, I like to alternating brick runs of 8, 12, & 16 miles.

It's time to compress

As a newbie to the tri life I find that when I start reving up my training I start experiencing leg discomfort. The best most affordable program for me is compression. My recent problem has been how hot my feet get when I wear them. Solution, I have decided to try out compression sleeves from Compress Sport.

The only problem is the company is based in Australia and the UK. The good news is I found a site that sells them at a discount and ships to the US for only $8.50, Chain Reaction Cycles. I say it's a deal!

This is only my second day wearing and thus far I love them.

Pros:
- My feet stay cool
- I can wear whatever sandals I desire to wear
- My calves are getting the support that they need
- The four time women's Kona Champ wears them

Cons:
-Haven't found any yet will up date you if i find any

Stay cool, and keeping tring!

Running Economy

The following are briefs highlights of research by Stephen McGregor, PhD in Exercise Physiology, which were published in the novel IronWar by Matt Fitzgerald.

“There is no such thing as correct running form... Within the population of trained runners, there is a lot of variety... There is great variety in the structure of runners’ bodies... Making conscious changes to one’s natural stride actually reduces efficiency... The refinement of running form must be left to unfold through unconscious trial and error... Runners who train in groups and runners that train at relatively high intensity have better strides than runners who train at lower intensities. They are forced to maximize their individual running economy.”

Interesting comments. I have heard Brett Sutton say the same thing, but he never explained why he doesn't focus on technique. From my point of view, it's not to say one shouldn't do drills to improve their technique. I believe the research is saying that consciously trying to swim, bike, or run like another athlete will actually make you slower. Everyone has their own perfect form that they must discover through unconscious trial and error. Performing drills is that unconscious trial and error. Swimming with one arm or with fists closed forces athletes to be efficient. Cycling with one leg or with a faster cadence forces athletes to be efficient. Running with faster athletes or up hills forces athletes to be more efficient. What doesn't seem to work is consciously trying to bend one's arm at the same angle as Michael Phelps or consciously keeping the same cadence as Caitlin Snow. Therefore, I believe the recommendations would be to incorporate group training opportunities, add hill workouts, increase training frequency, and try tools such as swim paddles or minimalist shoes to unconsciously find one's natural form.

Three day ride with temps in the 20's

Wow! Talk about "baby it's cold outside". I know this is December, but last weekend felt more like January or February with the arctic blast that blanketed Cincinnati. However, that did not deter Bryan from pushing full force with his first ever mini epic camp. The weekend consisted of three days of group cycling followed by a short run. The camp began on Friday and ended on Sunday. The idea is to take one weekend each month to focus on building one's base for the up coming season.

Friday night:

Weather: Cloudy, Slight chance of rain and most definitely cold. Dropped into the 20's that evening.
Start Time: 4:30 pm (give or take).
Distance: (measured in time not miles) 2.5 hrs of biking followed by a short run
Total people count: 3.5 (since I didn't do the full bike ride)
Course: Mostly flat

I just knew no one would show up Friday night for the ride given the rain. Well I was wrong. We had two people join us. Bryan and I dressed quickly and off we went. Unfortunately my head wasn't in the game and I went back once is started raining.
Day one: weather 1pt Tiffany 0pt
The opposite was true for Bryan he arrived home an hour later with no feeling in his hands
and ready to run. I opted not to do the run and told him to have fun.

Saturday morning:

Weather: Beautiful, but seriously cold. High's in the low 30's and low's in the low 20's. Let's just say it was nippy outside. After a short delay, we went out.
Distance: 3hr ride followed by a short run
Total people count: 1.5 (again I only lasted for a little while)
Course: Hilly (upon request by me)

I was determine to "stay in" and ride the trainer but after much encouragement (more like pleading) I agreed to ride with Bryan. But only on one condition we had to do a lot of hills. The more the better. 20 minutes into our ride Bryan's rear shiftier was not working. I joked and told him it was frozen, turns out I was right. After a slight detour to the bike shop we were back to our ride climbing those hills. Around my 5th decent it was time for me to check out. Tired of putting the strangle hold on my rear brakes (talk about building those forearms)I decided to call it a day.
Day 2: Weather 2pt Tiffany 0pt Bryan of course continued on his merry way and finished with a run.

Sunday morning ride:

Weather: Low twenty's at the start of our bike ride. (Are you kidding me... When will this ever

end.) Yes my friends that is ice.
Distance: Goal 4 hours of biking that turned into 5 to 6 hrs of biking followed by the shortest run in recorded history.
Total people count: 3.5 (Once again I had to cut my ride short but this time it was not of my own volition.)
Course: Hills again. (Unfortunately I missed the best, "Woodland mound" a beast of a hill.)

Where we are going.

Where we've been.



Today was going to be my day. Packed my camera for those ever so important photo opps and dresses very warm. Met up at a friend's house and we headed out. Well it didn't go exactly like that. Before leaving I did a 5 minute tutorial on proper cold weather attire for our "cold weather bike virgins", then we were off.

Want some "chew"

Although it was cold we warmed up pretty quickly, left my bike in the big chain ring and attacked those hills. About 2 hours into my ride I heard a funny noise followed by another funny noise, not good. Bryan gave my bike a quick look over, gave my the thumbs up and off we went. Actually off he went until he heard me shout and looked back to see me capsized. The problem was turning me peddles had become a lot harder. Diagnosis broken spoke and a wheel that was rubbing against my bike frame. Shortly after the bike ambulance came to take my injured bike home. I opted not to run the almost marathon distance to get home and rode with my bike.
Day Three: Tiffany 1pt Bike 0pt

Bryan, Scott and Brad continued on for what turned out to be another 4 hours.

We ended the weekend with three amazing soups cooked by Scott's wife (Sandy). While listening to stories about Scott unsuccessful attempt at killing a fish.

"Llamas" Once we figured out that my bike was down for the count. I had that chance to take pics of the llamas.

Well hello there.

More llamas

Oh you are so cute. Just don't spit on me.

What a great week, Tiffany

Official 2012 start

Officially started my 2012 training today! Almost hit the snooze button, but decided against it. I averaged 200 watts on the spinning bike today. My goal is to practice pacing during the week, with a cadence of 100 rpm to work on leg speed, then focus on strength during the weekends with lots of hills. I may go up to 250 watts and eventually 300 watts during the week, but I want to make sure I can maintain 100 rpm and not completely exhaust myself. Gradual progress. I am also starting to lift weights, twice a week. My plan is to do 3 sets of 20 reps. I will do dead leg lifts, step ups (roughly 1.5-2'), and body weight side lunges. Last year, lifting really helped my hamstrings stay loose.

Ironman Tips: Nutrition

• Practice race day nutrition during long training sessions. This is extremely important. You do not want to be starving after a long session. If you are, you did not eat enough. It will compromise your performance and fail to acclimate your stomach to race day nutrition.
• Recovery starts before you are finished with a training session. Make sure you eat enough to fuel and repair your muscles.
• Consume 300-400 kcal/hr on bike
• Consume 250-350 kcal/hr on run
• Consume 1-2 saltsticks/ hr on bike and run
• Water is okay for easy sessions lasting 60-90 minutes, but make sure you consume calories for anything longer.
• Eat a mixture of carbohydrates and protein within 45 minutes after training. Carbohydrates will replenish glycogen, protein will help repair muscles. Milk is a good option.
• Eat a fruit or vegetable with each meal. They provide antioxidants that protect against free radicals generated from exercise and other stressors.
• Make healthy fats 30% of your total kcal. Healthy fats reduce inflammation in the body. Eating fat also trains the body to burn fat as a fuel, which is the primary fuel source during endurance events. Glycogen stores only last for less than 2 hours.
• Healthy fats include: avocados, salmon, sardines, mackerel, tuna, herring, olives, olive oil, coconut oil, macadamia nuts, almonds, cashews, pistachios, chia seeds, hemp seeds, cage free eggs, grass fed beef, look for monounsaturated fats.
• Limit sugar and polyunsaturated fats as they promote inflammation.
• Try to get as lean as possible within reason. Excess weight is just more you have to carry, but every time you lose weight you inevitably lose a little muscle and thus power.
• When trying to lose weight, increase your protein intake and lift weights to maintain your muscle. You’ll lose more fat and less muscle.
• If you want a “treat”, eat it first thing in the morning, right before exercise, or right after exercise. Your body is better equipped to deal with highly processed carbohydrates at those times.

Ironman Tips: Training

Bryan’s Ironman Tips

Training

• Relax, it is not that hard. If you can do a marathon, you can do an Ironman.
• Be consistent and train a little year round. Running is the most important. You need to keep your body accustomed to the pounding.
• “Train where your fitness is right now, not where you want it to be.” - Scott Jurek. In other words, don’t increase intensity or volume too quickly.
• Increase frequency before increasing volume. Volume is more taxing on the body.
• Frequent workouts also stimulate more testosterone, insulin like growth factor, and other beneficial products than fewer longer workouts.
• Break your training into 2 weeks relatively hard, then 5 days easy, cutting volume down by 50% with no intensity & no lifting. This will prevent over-training and help your body become stronger.
• Take one day completely off each week.
• If you miss a workout, don’t overexert yourself to make it up. Skip it, you will be doing plenty of training.
• Most all of your training should be aerobic. The Ironman is a long, relatively slow race.
• Sleep as much as possible. Training will break down your muscles, sleep will help them grow stronger.
• Weeks 19-24: aerobic, high cadence, mix in some hills
• Weeks 13-18: heavy weights
• Weeks 4-12: running intervals, long runs
• Weeks 1-3: Taper
• After an Ironman, take 2 weeks completely off.
• At the end of the season take 3-4 weeks off, then 3-4 weeks unstructured fun training.