Back to the Real World, Work and Running in the Snow

Okay so this post may be a bit late but heck, I was both busy, tired and frankly lazy. I didn't post much over the last month or so because I wasn't at home. I wasn't in the country and, well, I wasn't in the hemisphere.I had a chance to go to South Africa and took it. I could do a post about my trip. It was great. I saw and did so many interesting things as I hung out with friends and family. But I was away for almost 3 weeks so it would take forever to write it all down. If you want to know more email me, or feel free to visit me for a chat. And please feel free to see some of the thousands of photos I took: Google Plus Photos Instead I will stick to what is a usual theme for this blog. Exercising. Now I for sure did not spend the majority of my time in South Africa training for triathlons. But I was away for long enough that I felt the need to keep a base level of fitness going. So I often got up at 6 AM and went for runs. usually short 5 km runs at a moderate pace. This has surely helped me maintain some of my winter fitness. But more importantly it allowed me to grab some great Garmin running maps, like this one:

 

Okay, that was just me bragging a bit about running along a beach near Cape Town watching the sunrise and the waves come crashing in. Is there a bigger purpose to this post? I guess not so much. But when you travel don't forget those running shoes, but make sure to slow things down and watch out for awesome sights. No need for speed work and personal bests in training while escaping our winters.

Oh yeah, that is a picture of me running to the furthest southern point of the African continent at Cape Agulhas. Seriously, I am in there.

Tri the Oval - Race 1 of 2012

Well race 1 of the 2012 season has come and gone. Truthfully it came and went a couple of weeks back and I am just now getting to a review of things.

This was the new Halifax event called Tri the Oval. A winter triathlon that was designed to take place in the confines of Halifax's Commons and take advantage of our new permanent outdoor long tack speed skating oval.

The price for this event was far too good to pass up, even if I am a poor skater and not at all used to mountain bike riding. Still for the fun and the hat, I knew this was one for me.

As I posted previously I needed a mountain bike and some practice. So I borrowed one from my friend at Sportwheels in Sackville, Mike. He lent me a spectacular 26" Devinci racer called the Desperado.  It was more than enough bike for this event. And I took full advantage of the Sportwheels weekly mountain bike rides in preparation. Heck I may want to take up this sport, at least in the winter.

But back to the race. We started with a 12.5 km skate. Sadly I have no photos of me on the ice. But I was on my awesome 1990's CCM hockey skates. As I said I don't skate much. But I had been getting out and skating the oval weekly to get ready.

The wind was blowing fairly strong going one direction, but it did make for an easy other half of the oval. I knew I would place well behind those on speed skates, and I would also be wasting so much more energy pushing myself. But I finished somewhere in the top 20 of the 80 people involved in the event. So that wasn't too bad.

Luckily here we were chip timed and had our laps counted for us. When our names were called we left the ice. I wish that were the case on the bike.

Sadly we had no snow and therefore what could have been a crazy fun bike ride was mostly just paved paths in the Commons. Still, the crew did their best and created a bit of single track and some good bumpy frozen ground. This should have been super easy for me to do well in, but alas problems arose.

First off I was following a rider who was travelling an equal speed to me. I figured that would be fine. But we miscounted our laps and left a lap early and racked our bikes. We did figure out the problem before we got too far into the run and went back to finish the bike ride. It was at this point that my rear wheel fell off, which took me a minute or more to put back on. Ahhhhh. And way, back on the bike and I finished things up

Now onto the run. Three times around the commons (and a bit). I was feeling pretty strong and I wish I could tell you how fast I was going, but my fancy GPS watch messed up somehow and I lost ll of my times. I blame me as the watch is rather dumb and needs to be told what to do. Obviously I didn't tell it the right things.

So I think I ran fast. I know I passed people and I felt good. I also know that by this time I was way over dressed and stripped off my gloves and hats and balaclava. 

I crossed the finish line in 55 minutes (that much I know) and 20th place overall. A good time based on what I had planned prior to the event. But I know I wasted minutes the bike mistake that would have probably moved me to 15th place or so. Alas it was not to be. Also I am sure that incident mentally slowed me down as I probably could have pushed the run a bit more. 

Still it was a fun and well organized event. I look forward to taking part in it next year and who know, maybe by then I will learn to count!

The Benefits of the Video Camera

So I have attended both of our local triathlon training camps here in good ole Halifax (well Dartmouth really) this year. My main reason for going this year was that TriNS had purchased a GoPro camera and was going to do some video analysis of our swimming.

I was of two minds. 1) I didn't want to see how bad I was swimming and 2) I really needed to see why I was swimming so badly. Reason 2 won as I just had to know.

Well the second camp just happened this past weekend and we got to review our videos. Luckily for me I  had been taped twice and we all got to crowd around and critique loads of footage of Ian swimming.

I have learned a few things (I would have posted a video but I don't have it at the moment). I am uneven, and one arms is not too bad, while the other arm is signalling for a taxi or something. My hips sink, so my kick tries to compensate, so that looks bad. I breathe like I am drowning (well I knew that one already). And my flip turn looks like an open turn. Well I don't actually flip turn so that is fine.

Words and ideas were thrown about on how to help me correct these things. Catch, turn, rotate, head down, chest down, hips up!!! So basically, learn to swim you fool!

As my readers know, I just learned how to swim. I am finally comfortable enough in the water that I think I can start to figure out how to do these wonderful things like "catch the water." I am obviously, though, going to have to figure out exactly what all of this means. Normally I see all sorts of pictures of descriptions of the "catch." Or else full speed shots of it from pro swimmers. Great! But I still don't actually get it. What the heck is my arm supposed to be doing? And just when I think I start to figure it out I read something different.

Well I picked up a DVD from the library called "The Swim" the other day. I have watched a grand total of 5 minutes so far, but I have high hopes that it will contain some vital p[piece of info that I am missing. I plan on going through it ASAP, and will fill you in on how good (or bad) it really is. And you will be learning the truth from a mediocre swimmers.

But back to video for a second. Get it done. No matter what image you have in your head of you swimming (or  running or cycling), you really can't know until you see it through someone else's eyes. And preferably in High Def. And when it comes to swimming, below the water line because that is where you are swimming.

I hope to have a video done later this year, after I have time to digest the info given to me, and figure out what it all means. And once I figure out how I should look under the water.

Hey, don't get me wrong here, I am really happy with where I am. I couldn't front crawl at all 2 years ago at my first triathlon. And here I am coming in only slightly behind the group in a training session now. But maybe I can get to the point where I am with the slow people, and no the slow person.

Ian's Nutrition - Dates

Okay, I don't want to be preachy about food here. I just want to share some of the things I have been discovering about food and how it is working for me. I find it best when people present things in a way that makes others want to investigate it themselves. Also food is so subjective and the human body so forgiving that what works for some doesn't work for all. But when I find something yummy and handy it seems like a no brainer to share.

Dried dates. Why dried? Well I don't have access to fresh dates, have never eaten a fresh date, and therefore can't comment. But dried dates? Well, I have been there and let me tell you, yum.

I discovered dried dates (from now on referred to simply as dates) not that long ago on one of my many trips to our local Bulk Barn bulk food store. I love that place, as it is full of amazing healthy food choices and candy. What more could I want. Plus the prices are decent and the lack of wasted packaging is so great.

Anyway, I was picking up some grain or flour or something and saw that dates were on sale. Fine I said, I'll grab some dates and give them a try. I had previously tried them years ago as a kid and hated them (I think, I can't really remember). But I thought they might make a nice healthy snack, and I think I am on to something that a huge portion of the world is already privy to.

First off, dates are sweet. Like raisins and so many other dried fruits, dates are mostly sugar. So eating them by the handful is like cramming cups of sugar into your body. Not a great idea. But I find their sweetness really limits the amount I can eat in a sitting. The standard serving size is 100 g or maybe 1/2 a cup. This packs in anywhere from 200-300 calories. But I really have to dole out that portion size into a few dates here and there and frankly, as an amateur athlete  that level of caloric intake isn't that scary to me. And as a food source while training, dates are the perfect size. Throw 5-10 in a zip lock baggy and pop a couple when you are feeling low.

But what else makes a date good. I mean sugar can come from any fruit or drink or bar, so that can't be the sole reason I like them. Well, my basic internet research (and yes, I did at least look up quite a few web sites) shows that dates are rich in fiber (never a bad thing), numerous Vitamins (A, C, E, K), the B Vitamins (great for athletes) and a great source of iron and potassium and a moderate amount of protein. So not only great to have while training, but an excellent recovery food as well.

Now dates are low in sodium, which if you are eating after training isn't a huge deal, but it is something to know about if you are training in hot weather and require a little extra salt to keep the muscles working well. Normally we get plenty in our sports drinks though. Low sodium is a nice thing if you aren't into heavy training or have high blood pressure (just watch the potassium if you take blood pressure meds).

Okay so enough of my new found love of dates. Give them a try though, they really are a great food source, especially for physical activities like hiking, running, or cycling. They travel well, satisfy the sweet cravings and also get me through a hard day at work. But like any food eat in moderation and enjoy. And when buying make sure they aren't treated with sulphur or packed in syrup.

Logged workout | Run by tkos on 2012-01-14 | Slowtwitch.com

Logged workout | Run by tkos on 2012-01-14 | Slowtwitch.com

2012 Starts, Winter Comes, Mountains Bikes?

Okay so here we are in 2012. And so far the year has be starting much the way the last one ended. I hit the pool, I run when I get the chance and I commute to work by bike come snow (rain) or sun, warm or cold.

I did just attend the first 2012 Tri Nova Scotia Triathlon training camp. These are great sessions that I rather enjoyed last year. I wasn't going to be able to stick around for the full day, but as the bike portion was held last I was okay with that. The track sessions and pool session are the best for me. And this year they filmed our stroke in the pool and will give an analysis of that. Can't wait.

Anyway, I signed up for the first triathlon of the year. This one is being held in February and is a 5 km skate on our local outdoor long track speed skating oval, followed by a 6 km mountain bike ride, and a 4.2 km run. Now my skating is rather poor, though once I get used to it with a few sessions I will be adequate at that portion. And with the oval open I plan on hitting that bad boy  more than a few times to get my skating legs (and muscles) are ready. So that is taken care of.

Winter running on snow and ice is tricky, but I have trail shoes, it is in the city on cleared sidewalks mostly, and I can train for that any day. Again it is just getting some winter running legs under yourself.

Mountain bike? Well I don't own a mountain bike so training just got a little tougher. Also racing as well, as you must use a mountain bike to race. So I checked in at Sportwheels and my good friend Mike Phillips. He said, no problem and lent me his great 2011 Devinci Desperado.

(You can tell I was the roadie as no one else put a water bottle on their bike)

What a fancy nice bike it is . 26 inch wheels with hydrolic brakes and SRAM drive train, not to mention that awesome shock up front and the fact that it is white. But now how do I actually ride this beast with any confidence.

Well Sportwheels does a group mountain bike ride weekly, so last night I joined up and headed out to Shubie Park. Everyone's first group mountain bike ride should be in pitch darkness with a headlamp, snow and ice covered ground and unfamiliar terrain. Seriously though, it was a blast. We went out for close to 1.5 hours and when through hills, loose gravel, single track, tight corners you name it. I definitely want more. So for the next few weeks, at least, I will be throwing this beast of a bike into my car and heading out to these fun rides to get the hang of riding fast on a mountain bike on rough and uneven terrain.

If you check out Mike's bike you may see the 29 inch front wheel and 26 inch rear. Way to go on that setup. Mike realized after loaning me his bike that he didn't have a suitable winter bike to take out on the ride so through the Kona together. Awesome.

And yes, it was dark.

So maybe I will see you all on the trails sometime soon. Trust me, the cold goes away quickly once you get riding. And for those competing against me at Tri-the-Oval,  well you better get a good head start on your skates, ha ha.

2011 By the Numbers

So here is is January 1, 2012. Today I went for a 10km run at a balmy 2C. While I was running I thought about 2011 a bit and what I may wish to do with my 2012 season.

Well I know that race-wise I will probably end up doing many of the events I have done the last few seasons. They have been fun, and I have done well at them. At least one new challenge for me will be the Tri-the-Oval winter triathlon this February. I am a bad skater and who knows how good at Mountain Biking, but it should be fun anyway.

As for training I am probably going to stick to a not too dissimilar plan that I had last year as well. My goal then was to get a whole bunch of good base endurance with a little bit of speed work. That, of course, was up and down as I had some nagging injuries that I was dealing with. But they weren't serious and hopefully this year I have a better handle on them.

So how did I do last year? And what can I do to better that?

Swimming: Well this was probably the first year going into swimming for me, where I could actually swim. Not well, and not far. But still, I could at least do it. the swimming portion of my races was mediocre, but I didn't die, so hooray! Last year I managed to swim (or at least log) 126650 meters of swimming. I like it in meters so it seems huge. Some of that was drills, some open water but an awful lot was just plain old laps. So what is up for next season? Well more open water for sure, which will include swimming with others, but also just more laps. In the last few months I have gone from an average swim session of 1500 m to 2000 m. Endurance is my weak point in swimming (well speed as well). I can get my speed up a bit but cannot hold it for any length of time. So here's 2 more twice a week sessions this winter, but many more laps in total.

Cycling: Well I cycle a lot. Much of that is "short" 16-18 km trips to work or about 32 km a day round trip. I tend to ride long or hard on the weekend, as the thought of a bike ride after cycling home from work is rather odd. I managed around 6058 km of cycling last year. Not too bad. But this season I would love to get a few more long endurance style rides in. The one century ride I did last year left me very worn out. And while I don't race at those distances, I would like to be able to complete long rides feeling more refreshed and maybe a little faster. I was so focused last season on my half marathon that I neglected early season bike training other than commuting. I hope to get out a little earlier this year and get some solid long rides in.

Running: Well here is where I had really hoped to make gains. With my first half marathon planned I had wanted to get loads of easy long runs in to build my endurance. And I did start out with that in mind. But alas, some form issues and bad weather reduced my long runs to medium, then short runs and a lot more rest than I had hoped for. I did get that half marathon in, but trying to keep my weekly totals up over 30 kms did not happen most weeks. I did manage to get about 1027 km in of decent run training which I was happy with. This coming season with a new running gait I am working on, better info about my shoes and access to the Dalplex indoor track I am ready to go. At this point I have been getting a few medium runs outdoors at a moderate pace with 2 speed session indoors prior to my swims. Currently the total mileage isn't super high, but as I adjust to a more forefoot running style I don't want to push myself too hard too fast. I am already adapting quite well and hope that soon I will be getting back above 10 km runs, especially with this super easy winter weather we have been having.


Well back to my rest on this great day. We will see where 2012 brings us. And maybe soon I may post about my goals for the year.