Are you ready to Tri?

The 2007 Issaquah Triathlon, my first Tri experienceThis is a follow-up post to: Why do I Tri?

The popularity of triathlons grows by leaps and bounds every year, especially shorter Sprint or Olympic distance races. According to a recent NY Times article the fastest growing age segment is Men in their 40's. While I'm not there yet I do have some of the same aspirations quoted in that article, such as weight loss and "trying to stay as young as I can for as long as I can."

Don't think you're ready?

Don't think you have what it takes? Maybe you have a physical disability that says otherwise? Think again...

http://patriciaironmantexas.wordpress.com/

I am amazed by some of the people that I see racing even in the small local events that I frequent here in Washington state: old (88 and barefoot!), young (11 and riding a BMX bike), and everything in between. I do it to maintain/lose weight and, most importantly, to have fun. Yes, you can have fun while training and enduring physical pain. I do it by singing Christmas songs during the race and watching people's reaction as we pass (usually they are passing me, rarely the other way around).

If you need some more inspiration check out the Ironman Championship replays on NBC/Universal Sports. My kids LOVE to watch it. Look it up on your local cable/satellite provider, you won't be disappointed. On each one they profile the pros and several other inspirational athletes. Watching Chrissie win her first race was incredible but her second win was even more exciting.

What is my current fitness level?

The best place to begin is to look at your current level of fitness and activity. Many people already exercise more than enough to enter a casual race and at least finish it. When I did my first triathlon (the 2007 Issaquah Triathlon) I was jogging 5K 3x per week and commuting by bike 1-3x per week (20 miles round trip). All I had to do was add in the swim and I was set (more or less).

Ask yourself these questions. If you answer "yes" to more than 2 then you are just about ready to race!

  • Do you exercise 2-5x per week?
  • Can you do 60-90 minutes of constant aerobic activity?
  • Can you ride at least 10 miles?
  • Can you jog at least 3 miles?
  • Can you swim at least 400 meters (1/4 mile)?

Which distance?

How far can you swim/bike/run today, even as a single activity? Does that already map to typical triathlon race distances?

Sprint - Swim: 400-800m, bike: 12-15 miles, run: 5-7km

Olympic - Swim: 1500m, bike: 24 miles, run: 10km

Half-Iron (70.3) - Swim: 1.2 miles, bike: 56 miles, run: 13.1 miles

Ironman (140.6) - Swim: 2.4 miles, bike: 112 miles, run: 26.2 miles 

Matching your current activity level to the race distances above will give you a much better entry point for your triathlon career. Start small and work your way up.

Where do I start?

Health: The first place to start is your doctor's office. Get a full physical exam by your primary care physician. Do you have a physical condition that may limit your physical exertion (i.e. heart condition, diabetes, MS, the list goes on...)? If you already have a known health condition there may be special considerations that will need to be factored into your training plans. Your exercise patterns may also affect your treatment plans for chronic conditions for better or worse.

Goal Setting: Start with a goal. Look for a goal that will stretch you, something that appears beyond your reach right now. For me, back in 2007, that was a simple "flat as a pancake" Sprint Tri. For others it may be a more challenging Sprint or even an Olympic Distance Tri. Setting your goal low in the beginning may make it easy to reach but make sure you have another goal set out beyond that initial goal, something to look forward to after you finish that first race. And, yes, with some preparation you will indeed finish that first race. It took a lot of bike commuting, training runs, and practice swims to be able to finish that first race.

 

 

Training Plan: Putting together a plan is the best way to accomplish your goal. You can start with simple things like balancing your workout during the week. Will you do each activity (swim/bike/run) multiple times each week? Do you  need to focus extra time on a very weak skill? (i.e. swimming, as in my case)

 

 

I found the idea of training plans several years after I started and wow, do they make a difference. I used the "20-week, run focused" plan from BeginnerTriathlete.com last year when I did my first Olympic. The plans are basic and can be tailored to your need. The main thing is to look for a plan that matches your goals and time horizon (don't start a 20-week program with 10 weeks to go before race day).

Coaches/Trainers: I used a personal trainer several years ago when I was in a weight loss program and it worked really well. She was able to tailor a training plan that fit my goals and specific body needs. Many people find coaches and trainers to be invaluable but they can be quite expensive. If you are on a budget a good way to start is with many of the free plans found online and if that doesn't work then find a coach or trainer that can help you develop a plan that works. It may take a lot of trial and error but in the end it is vital that you find a way that helps you accomplish your goals.

As with any race, there is a start and a finish. Once you start you can finish: all it takes is one stroke after another, then one pedal after another, then one foot in front of the other, and eventually you make it to the end. Once you do make it, chances are you'll be hooked and want to Tri again. This will be a great learning experience and the start of something amazing in your life. It certainly has been for me.

Even my son is into it now. He started at age 7...

Finish Line, 2009 Issaquah Triathlon

 

Spring Swim Anyone?

Pine Lake Swimming/Fishing docksIt's that time of year when those of us that are in training all-year yearn to leave the pool and venture out into the open water. In the Seattle area the time frame available for outdoor swimming is limited due to... any guesses? (Should be obvious) And while that rain is melting the glaciers and snow pack the lakes remain cold well into June. How cold? Are the lakes in any condition for swimming? I took my kids on a field expedition to a couple of local lakes to find out.

“Is the lake sick Dad? Why do we need to take it’s temperature?”

“Because I’m not jumping into water that’s under 55 degrees.”

 “Why would you want to jump into cold water?”

“That’s a very good question, son.”

The last time I experienced a cold water swim was the 2010 Issaquah Tri where the water temp was about 57F (see race report for full details). It was a weird experience where I could not get my arms working and ended up doing the breast stroke for 400m. U-G-L-Y.

King County is nice enough to provide detailed lake conditions on their website which includes water temperature as well as bacteria and algae levels. In other words: data heaven. (Nerds rejoice!) 

I used an Acu-Rite Wireless Digital Cooking and Barbeque Thermometer purchased from Woot.com a few years back. OK, so it's not exactly a scientific instrument. The last time I used it was to check the temperature on a pot roast. It may not be scientific but it does give a relatively accurate reading.

Thermometer Reading at Pine LakeAfter letting the sensor sink down as far as possible we waited. It refused to exactly straighten out thanks to the metal cable on the sensor which is typically wrapped tightly around the base. The temperature settled at 56F at a depth of about 2 feet.

To verify we took another reading close to the shore which would be slightly warmer due to the minimal depth. The ducks were very interested in our little sensor sitting in the water which delighted my kids. After heroicly fighting them off (with a camera flash as I took their pictures) we were able to read a temp of 57F, just as expected.

The short answer: the lake is almost ready for swimming! At least this lake is almost ready. Lake Sammamish, where I did most of my summer training last year, is another story completely. That lake is almost entirely glacier-fed and much colder. Snow melt holds the temp anywhere from 5-15 degrees colder than Pine Lake which is entirely rain-fed. According to the King County buoy site the temp today is 49F. I would say that makes it 8 degrees colder but that wouldn't be entirely accurate. In order to get a firm comparison I took the thermometer to Lake Sammamish and to do a similar test.

 

Thermometer reading at Idylwood ParkThe location of choice is Idylwood Park where the City of Redmond has setup a 100 yard buoy line during the summer months where their lifeguards can supervise. The City of Bellevue has a similar setup at Meydenbauer Beach Park. Idylwood is a favorite training area for local triathletes with its close proximity to Microsoft and other local tech companies in Redmond and Bellevue. It also has a dock that goes out into the water. This allows me to take a reading away from the shore similarly to what I did at Pine Lake.

The results: 52F. Brrrr!

I think I'll be waiting a bit before I don the wetsuit and swim a few lap s at Idylwood. Pine Lake and the other rain-fed lakes are just about ready for some limited open water swimming.

Conclusion: Almost, but not quite. With a few more warm days the temps should be tolerable with a full sleeve wet suit. If we get a warm day this week maybe I'll take a long lunch and try out Pine Lake.

 

Breaking rule #2

There are 2 hard and fast "unofficial" rules of triathlon training:

Rule #1: Don't get injured.

Rule #2: Don't get sick.

If you can obey those 2 rules you will be much more likely to stick to your training plan. Injuries can derail your entire season (that's why it's #1) while sickness can make you inconsistent or train less. Both can chip away at your enthusiasm which is critical in any endurance event.

Living in a house with kids makes rule #2 very hard to follow. My kids, over achievers that they are, dutifully bring home every microbe and germ possible. It's easy to see who is responsible for the infection by watching who gets sick first. They usually get a lecture from mom/dad about hand washing, covering coughs, blowing noses, etc.

The latest round of illness was a nasty little stomach virus (most likely a norovirus) came home last weekend thanks to boy #2 (my second oldest). I picked it up last Thursday morning and have been suffering since. The symptoms are beginning to wane but are quite uncomfortable and don't allow for any training. Period. Unless I want to puke my guts out every few feet and pass out. Thankfully this type of virus goes away within 24-48 hours so I'm hoping to be back in the saddle by Monday.

For now it's a liquid diet of apple juice and water. Tomorrow will be toast and crackers and hopefully protein of some sort.

DC Rainmaker in Jordan...

One of the guys at my company is an excellent Triathlete and multiple-Ironman. He also writes one of the best blogs around about Triathlon subjects and product reviews. He writes very well and painstakingly takes great photos.

Today he posted what I consider to be his BEST POST EVER about his trip to Jordan (i.e. Middle East) where he went cycling with some goats. Gotta love those Jordanian German Shepherds.

Ray's blog is: http://www.dcrainmaker.com

I highly recommend it, you won't be disappointed.

Why do I Tri?

Every year I get the same questions. It starts out with "what are you doing this summer?" and moves on quickly into "You are doing a triathlon? Have you lost your mind?"

I got serious about my weight issues back in '05 when my weight peaked at 315 and my cholesterol hit 230. I completed a weight management and lifestyle changing program called the 20/20 Lifestyles program at the Pro Club in Bellevue, WA. It had a profound effect on my life helping me to get back into an active lifestyle. Since then I am down 40 pounds and looking to shed another 40.

In 2006, while hiking in the North Cascades National Park, I got to talking with a friend about biking to work and my newfound interest in running. He went on and on about how biking to work had changed the way he exercises. The highlight of his year was his first Triathlon, a sprint distance. During that week of hiking I asked all sorts of questions and, by the time we came home, I was sold.

The first time I told my boss that I wanted to do a Triathlon his first words were, "Are you kidding? You aren't exactly the body type of a triathlete." ...and he was/is right. I am very squarely in the "Clydesdale" race division. While most triathletes look like Macca or Chrissie Wellington, I am built more like Dick Butkus. In high school I played offensive and defensive lineman on the football team. I was in track and field but as a thrower in the discus and shotput.

Side note: we had a "exhibition event" every so often called the "throwers mile relay". I'll have to write that one up one of these days.

My first tri was quite the experience. My only goals were to finish and not die. Seriously. OK, finishing under 2 hours was also on my list but that was more of a wish than a goal.

So why do I do it? What compells me to jump into frigid water, swim 1/4 to 1 mile, bike 15-24 miles, then run 5-10K? Then, a couple of months later, to do it again? And, I PAY to be able to do this? Race fees usually run $60-80 each so this is not always a trivial task.

It's a rush, that why. There is nothing better than the feeling you get at the end of a race. The endorphin high is amazing but it doesn't beat the feeling of accomplishment you get from finishing an ordeal like that. What makes it better? Seeing my family at the finish cheering me on!Finish line, 2009 Issaquah Triathlon

My main reason for competing in triathlons is not actually the race itself, it is the journey. I have no illusions of winning the race or even placing in my age group. I do it as a goal to keep myself exercising.

One of the things I learned in my time with my personal trainer was that strength training wasn't keeping my weight off. I needed to train more like an endurance athlete which has ended up being much easier to maintain. In the last 4 years of training it has worked a little too well. My weight has been virtually flat for the past 2 years, although my body fat has fluctuated up and down (hopefully more toward the down side). My blood pressure and cholesterol are under control and my energy level and attitude have never been better.

Triathlons are a guage of my fitness level at the time and a goal to shoot for (very important in long-term fitness planning). In order to accomplish this goal, I also -

Should you do a triathlon? Only you can answer that question. I'll write later about my experience going from couch potato to triathlete.