Triathlon: Vanity, Tough Love & Yellow Polka-Dot Bikinis

Shaun Reddy, MS

Personal trainer: www.getreddynow.com

Triathlon is the kind of sport that non-triathletes watch and think to themselves…”why do these people do this?...swimming in metropolitan waterways, followed by sitting on a piece of plastic the width of a ruler for hours while biking before slapping on running shoes for the mad dash to the finish line – it’s no wonder there are more spectators than participants. Seriously, how many times have you told a non-triathlete about one of your triathlons and the first response is: “Wow, I could never to do that.” Add to that mix summer humidity, aloof drivers/pedestrians, and the potential flat tire in mid-ride and suddenly the non-triathletes’ perspective gains a stronger foothold.

So why do we do it?  The answer is simple – we do it to look good.  There, I said it. In addition to being a bunch of type-A perfectionists, we’re vain. Okay, some of us are less vain than others but I guarantee you that everyone out there wants to look good. To the sport’s credit, its benefits transcend mere physical aesthetics to include promoting cardiovascular fitness and managing mental stress…all while minimizing the risk of overtraining when compared to single-mode endurance sports (e.g., marathons, centuries). But let’s be honest, most of us take things at face value and let’s face it, we value looking good.

As a personal trainer, I completely support triathlon being used as a tool to look good…when done safely, of course. Maybe for you that means tone arms & thighs. Maybe it means losing weight or simply managing it. Or maybe it relates to keeping your waist trim and showcasing your six-pack abs. In reality, it doesn’t matter – your particular desired outcome, that is, because when done right participation in triathlon can provide all of those things. Increased muscle tonicity, reduced body weight, and positive changes in lean body mass are all evidence-based outcomes of regular endurance training. I also believe there’s some degree of placebo effect associated with triathlon participation that contributes to one’s improved appearance – you know, that whole mind over matter thing. There’s no reason to discount that, right?

The thing is some of us are better than others at using triathlon as a tool to “look good”. An example of this relates to those that maintain their swim workouts over the winter season versus those that don’t.  After reading that you may be thinking…”But, wait. Swimming is non-weight bearing and is the least intense of all three modes of activity in triathlon. It therefore burns the least amount of calories when compared to sessions of equal duration on a bike or the treadmill.” True, but put rationale aside for a minute and consider swimming at face value. It’s probably the closest you ever are to being fully naked in public. After all, it’s just you and the world separated by an unabashed Lycra barrier.

Yoplait capitalizes off this very notion year after year with that cliché yellow polka-dot bikini commercial. It’s the fear of social opprobrium associated with bearing one’s physical self in public that’s the key ingredient. I really see it as a form of self-inflicted tough-love. The fear of social derision associated with marching out on the pool deck in your bathing suit, even if below the level of one’s conscious awareness, facilitates those key behaviors that go a long way toward “looking good”…moderate consumption of alcohol, passing on dessert, foregoing the tortilla chips, queso & guacamole at your favorite Mexican restaurant, etc.

Now, don’t get me wrong - I’m all about body acceptance and have tremendous respect for those that are truly satisfied with their physical selves. I just think they’re few-and-far-between in light of a. the tremendous social pressure to look one’s best and b. the fact that we live in a society that widely promotes sedentariness and excessive consumption of processed and fattening foods. As I see it, participation in triathlon is a great way to control for and overcome those obstacles in the immediate environment that derail one’s sincere intentions to improve one’s self…even if that simply relates to looking good in a bathing suit come the summer holidays. So don’t wait until it’s too late. Register for the local triathlons here in DC (DC Tri, The National Harbor 70.3, & the Nation’s Tri). Hang your bathing suit up in your bathroom next to the scale, stock your fridge with low-fat yogurt, fresh fruits and vegetables, and most important, be consistent with those swim workouts over the winter. After all, bathing suit season is year round for triathletes.

Selecting Your 2012 Race Schedule

 by: Mike Hamberger - DC Running Coach, LLC

 

Planning your race schedule for 2012 may not be as hard as it seems, but of course I'm a coach and this is one of the main services I offer: The mental approach to training and racing…the thinking before the actual doing.  Before you even lay out which workouts you're going to do, you have to know how many weeks or months you have to work with before some meaningful event.  Planning the races (and often the specific race distances) in particular months of the year is the first step to ensuring your training plan isn't a hodge-podge of workouts as you attempt to juggle triathlons and road races at various distances, plus the prospect of century rides and open-water swims events.

Here then are the 6 basic considerations to help you make sense of it all:

1) Weather.  First things first, I write this blog to anyone living in the Mid-Atlantic region, who must contend with the different seasons.  If you live in San Diego, for example, or somewhere else with 365 perfect days to train, this Blog may not be for you. :)  If we accept that we typically only have about a 3-week window for which to be in "peak condition" then you may want that time to coincide with the most optimal weather, the fall.  This combination of peak weather and peak workouts creates a powerful combination.  And to be totally candid, this is why National Championship races in the earlier months of the year put us Mid-Atlantic athletes at a disadvantage.  Your most important race can certainly be in July or August, but in terms of being in peak condition during that time, don't count on it, as endurance athletes will struggle to truly maximize the training in the muggy summer weather.  Therefore, the best season to hit your own personal peak is in the fall.  It doesn't mean you can't be fit and race well (or even win your age-group) in the hot summer months, it just means on a person-to-person basis, you should expect to be in top shape in the Fall.  Having said that, use late July and August as "training months" and save your peak races for the Sept – Nov.

Also, because the winter weather is not conducive to prime outdoor training, don't expect to peak in April or May.  Again, it doesn't mean we can't train hard and become really fit in the winter, but that is also a time typically reserved for more recovery, strength training, and technical correction, which implies that peak workouts must be put on the back burner.  So, if you follow this logic above, you can hit a peak in June and September (DC Tri + Nation's Tri) based solely on using the seasons as your guide.

2) First triathlon?  Because most first-timers struggle with either learning how to swim (period) or getting open-water experience prior to their first race, your first triathlon should not be in April or May.  Use April and May as a time to get 2 more months of swim practice in the pool, plus its two more months to potentially get out in a lake, pond, or ocean prior to the race.  The same rationale holds true for cycling.  Use April and May to gain experience cycling outdoors.  As much as they kick our butt, spin classes don't offer the same lessons in positioning, pacing, and stress as the real thing.  Running takes less of a hit in the winter months, so the rationale here for the first timers is more related to swimming (primarily) and cycling (secondary).  I talk many first-timers out of early spring races and they are better off for it.

3) Century rides.  Related to #2 above, if you're preparing for your first century ride, give yourself as much time as possible to make this an enjoyable experience and wait until the summer or fall.  The summer weather isn't as big of a factor in choosing to do a century ride.  There are plenty of rest stops and the ability to cruise at your own pace.

4) Marathons.  Once again, this is related to the weather.  Can you run an early spring marathon, or even one in the winter?  Yes, you can, and you can do quite well.  However, if you are looking to run your best marathon, or get a Boston qualifying time, the winter weather in the Mid-Atlantic region just simply isn't conducive to making this a reality, where not all of your key workouts can be done without any hiccups from frequent scheduling issues.  I convince the athletes I coach to register for a half-marathon in March rather than the full marathon, like the Suntrust Rock-n-Roll event in DC each year.  You'll have much more peace of mind knowing your training is adequate for 13 miles (which is very manageable in the winter) rather than 26, for which the winter weather can often have the average runner feeling behind the 8-ball during training.

If we follow the rationale in item #1 above that the early fall is a great time to hit your peak for triathlon (races stop around Oct 1st), then a late fall marathon makes perfect sense, in which you would significantly cut down swimming and cycling for 6 – 8 weeks and use the base you have already built all year to ramp up your final approach to a marathon with a run-run-run approach.  Of course, this assumes you were doing marathon distance run training throughout the bulk of the year.

5) Road races.  This is an easy answer, run them as often as you like, generally without seeing them as a conflict.  The one common theme I saw in most of my triathletes over the years was that they didn't compete in enough open road races, which often left them less confident (and perhaps less fit) for the run portion in a triathlon.  Just as swim and cycling races help us become better swimmers and cyclists, if you want to run faster then you have to race faster!  Without going into an entirely separate blog, all the light bulbs you want to go off about race-day pacing, intensity, stride, breathing, etc will all come as a result of your open road races (2-miler – 10k).  The fact you did not swim and cycle beforehand is irrelevant.  Do not use these races as "workouts", rather, race them 100% full tilt!  Treat them as a race, no special pacing limitations!  Again, there would only be a handful of times throughout the year where these races might conflict with your triathlon training/racing, and a coach will help answer those questions.

6) Longer means faster!  Too many triathletes have the misconception that training for the longer distances has a negative effect on speed.  WHAT!?  Show me one triathlete that did not become significantly faster at the sprint and Olympic distances after training for a full or half Ironman, and I'll pay your next race registration (excluding injury from long-distance training as the problem variable)!  Everyone gets faster at the shorter distances while training for the longer ones.  This would even hold true for most pros, but admittedly, this is where the misconception originates, and there is some truth to it with these special athletes.  When you are in the top-1% in the world at whatever you do, specificity of training is at a premium.  Diverging from the norm in this regard could hurt your performance, as there is now little room for error as you near perfection in any realm of human performance.  For us mortal triathletes, we have nowhere to go but up, and we have lots of room for improvement no matter what we do.  Hey, we could have a bad week of training and still gain fitness, just because our starting point is relatively low compared to the pros.  So, if a pro is an Olympic distance specialist, then yes, workouts that are too long, too frequently may conflict with the gains they are seeking in power/speed, but let's remember they are an exception to the rule.  I am yet to meet an age-grouper who did not decimate their old PRs in short distance after they made the jump to the longer races.  The physiological adaptations from longer-distance endurance training are incredible!

*Finally, remember that there is an exception to every rule and you can bend the rules of the seasons/distances as they suit your needs.  These are just the general guidelines factoring in the human element.

Train hard and race hard!

Mike

When Your “A Priority” Race Doesn’t Go As Planned

 By: Doran Bosso

Every winter, endurance athletes begin to go stir-crazy, and it seems the only thing that helps is to plan next season.  More serious competitors will set up their races and training plans to achieve peak form at one or two “A Priority” races.   These are the races that the athlete wants to perform at their highest level.  In past years, one of my A Priority races has been Ironman Florida.

Expectations are high before any A Priority race.  Personally, I turn into an obsessed, nervous hypochondriac.  When you spend an entire season preparing for a race (not to mention spending money on entry fees, transportation, and a week’s stay in Florida), you want to perform at your highest level.  But what happens if you don’t?  Unfortunately, I had to learn the hard way on this one.  

I’ll spare you the details, but basically the swim and bike went exactly to plan, and the run was off to a great start.  My day was going perfectly, until suddenly it wasn’t.  My stomach hurt, my pace slowed, and the last half of the marathon was miserable.  This isn’t an unusual iron-distance experience, but  I know I was better prepared physically, mentally, and strategically (pacing and nutrition) than I performed that day. 

Afterwards I was crushed.  I felt the whole year of training was a waste.  I had told people my goals and failed to live up to them.  Deep down I knew I was better than I raced that day, but the time on the clock at the finish line did not reflect my potential.  Even worse, I wouldn’t have another chance unless I signed up for the race next year (which I didn’t).  So what do you do if this happens to you? 

1.       Document everything quickly: Write a race recap as soon as possible, capturing all the details of the race before the long (and likely painful) day starts to blur in your mind.  Note everything you ate and drank, your pacing, mental state, physical state, and the general conditions of the course. 

2.       Analyze the race: Review the race recap and try to find what went wrong.  The most common mistakes are improper pacing, poor nutrition (too much or too little), or doing things you have not practiced in training (new foods, last minute gear changes, etc).  Write down what went wrong and how to avoid it next time.

3.       Review training log and taper:  Did you put in enough training prior to the race?  Were you dedicated enough to achieve the desired results? Look back through your workout log and determine if there were any warning signs that you may not have been prepared.  How was your taper leading into the race?  Did you get enough sleep and rest the week of the race? 

4.       Check your goals: Did your race goals correspond with the results you achieve in training or recent races?  Endurance athletes have a way of inflating their goals just prior to the race.  Often we feel so good during our taper that we decide to set our goal pace as a bit faster than we should.  This can lead to disastrous results (such as bonking on the run) and disappointing races.

5.       Get it out of your system: It is perfectly normal to be disappointed, but after you’ve performed the analysis of what went wrong, take some time away.  The big race is over, so spend time with family again, or get back into the groove at work.  You may have to force a bit of a smile for your support group, who has been with you through the months of difficult training and huge time commitment.   Take this time to show them some appreciation.

6.       Use it as motivation:  If it is an early or mid-season race, take the knowledge you’ve gained and apply it to your next races.  Use it as motivation when you don’t want to go that extra mile or train your weakest discipline.   If the A Race was the last of the season, take some time off, but don’t forget the experience; let it drive you through the cold winter months.  Also, take out the positives from the race and build on them. 

7.       Plan for next year:  Did your review of the race uncover a performance limiter?  Maybe you determined swimming was such a weakness that it meant you were too tired to bike and run as planned.  If this is the case, work with a swim coach or commit to swimming 4 times per week over the winter.   As you plan next season, dedicate a block of training to address the limiter that may be holding you back from your best possible race. 

One of the great aspects of triathlon is that we are constantly challenged by the sport.  Training and racing enables us learn more about ourselves and what we’re capable of achieving.  If you’re in triathlon long enough, you are going to have a bad race (or two, or three).  Take it as a learning experience and grow from the lessons!

Doran Bosso – Bio

Doran lives in Arlington and works for Skanska Infrastructure Development in Alexandria, VA.  Most of his spare time is spent training, racing, and learning about the sport of triathlon.  He has competed in over 30 races since 2005, tackling all distances from sprint to Ironman.  A student of endurance sport, he’s always experimenting with new training methods and the latest technology.  You can get in touch with Doran through his website (www.qwickness.com) or at doran.bosso@gmail.com. 

WTC and WSEM Announce Ironman 70.3 National Harbor

New event will be first-ever Ironman 70.3 in the Washington DC Metropolitan area

 

World Triathlon Corporation (WTC) and Washington Sports & Event Management LLC (WSEM), producers of The Nation's Triathlon and Washington DC Triathlon, today announced the inaugural Ironman 70.3 National Harbor triathlon, scheduled for Aug. 5, 2012, at National Harbor in Prince George's County, Maryland. This will be the first-ever Ironman 70.3 triathlon in the Washington DC Metropolitan area.

“We are thrilled to introduce Ironman 70.3 National Harbor to our 2012 schedule,” said Steve Meckfessel, Chief Operations Officer for WTC. “We continue to see demand for new Ironman 70.3 events in the mid-Atlantic region and this will be the perfect addition to our global series. National Harbor and the surrounding Prince George’s County and Charles County are a spectacular venue, making for an excellent event experience for our athletes.” Rocell Viniard, Vice President, Director of Marketing for National Harbor added, “With its waterfront hotels, restaurants and shops all within walking distance of each other National Harbor is the ultimate destination for athletes and their families.”

Ironman 70.3 National Harbor will lead athletes on a 1.2-mile swim, 56-mile bike and 13.1-mile run along a course that takes advantage of the beautiful terrain and rolling hills of Prince George’s and Charles Counties and the cool shade of Henson Creek Stream Valley Park. The swim is athlete and spectator friendly with an in-water, wave-based start that passes all three spectator Piers at National Harbor and Gaylord Resort. The single-loop bike utilizes a rolling-hill route through Maryland’s beautiful countryside with a challenging 1K climb-out near the transition area. Athletes will finish with a run along the Henson Creek Trail, which is mostly flat and fast, ending in downtown National Harbor in The National Harbor Plaza.

“We are honored to be chosen by WTC to produce the newest addition to the Ironman 70.3 Series,” said Charles L. “Chuck” Brodsky, CEO of WSEM, owners and producers of The Nation’s Triathlon™ and The Washington DC Triathlon™. “As the home of the largest concentration of triathletes in the country, the mid-Atlantic area is a natural choice for one of the sport’s premier events.”

One of nearly 60 events in the global Ironman 70.3 Series, Ironman 70.3 National Harbor will offer a professional prize purse of $15,000. Athletes will also have the chance to compete for 35age group qualifying slots to the 2012 Ironman World Championship 70.3, taking place on Sept. 9 at Lake Las Vegas in Henderson, Nev.

Registration for the 2012 Ironman 70.3 National Harbor opens on Wednesday, January 18, at noon EST at www.ironmannationalharbor.com.

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