What did you get for Christmas?

Christine knows that I'm needing some winter gear for my training, and so she got me a box full of goodies to help keep me warm while riding and running.  A few months ago, I purchased a pair of winter gloves for riding, they were ok, but my fingers still got pretty cold.  Christine got me a pair of gloves, which I hear really keep the hands warm, I have yet to take them out for a test run, but I wanted to share them with you first.

Pearl Izumi Barrier Lobster Gloves

(Photos courtesy of rei.com)

These babies keep my hands nice and toasty, just by wearing them around the house.  The palm and fingers are grippy, but I'll have more on that once I get out on the bike.  The other piece of equipment, which I really needed for riding and running was a beanie.

Novara Thermal Tech Beanie

(Photo courtesy of rei.com)

The Novara beanie was perfect, because it kept heat from escaping my head and my ears warm while running, while being low profile and tight to the head so that my helmet could fit on top.  Finally, Christine got me a pair of arm warmers.  Ideally, you'll want to be out there riding (or running) in a top and even a bottom that keeps the wind and rain off you.  Especially while riding, the wind can get really cold, so the arm warmers will come in handy in cold weather rides.

Pearl Izumi ThermaFleece Arm Warmers

(Photo courtesy of rei.com)

Christine is awesome!  Thanks so much babe, for the gifts :)  I still have some additional gear to purchase, and I'll share my purchases and experiences with you as they come.  Last note about training, this past Sunday, I took my longest run in the first month training - a 50 minute run at the track for about 5 or so miles.  Note for those thinking about running long distances on a track, switch directions if you can every few laps.  About 2 miles into my run, I started to get pain in my right knee and ankle.  I switched directions on the track, and had to walk about 200 meters until I could continue my run.  If I could do it again, I probably would switch directions on the track every 4 laps.

Next run post, I will try out a run technique called the POSE method.  Anyone have experience with this?  Would like to hear your experiences.  For those of you not in the know, the POSE method was developed by a Russian running coach, designed to improve running technique and making runs more efficient.  See their website at http://www.posetech.com/

Merry Christmas, back to training...

Merry Christmas, Happy Holidays everyone!  Unfortunately, I was unable to make it to the pool for my 60 minute workout Christmas Eve, and I didn't workout Friday on Christmas day.  But, I did however, make it to the pool today, for a good, hard 60 minute swim workout for a total of 1,950 yards including warm-up and cool down.  On our way to the pool, Christine and I had a discussion about training intensity.  It's important to have intensity in your workouts if you want to reach the next level, but how much intensity is the right amount without hurting the body.

The last three weeks, I've been following the Level 2 swim training program that TNT provided, and while it was tough, I thought I would strive for the Level 3 program.  It's a reach, but I figure, it will help me get to the next level quicker.  I just need to make sure I don't kill myself before the race :)

Example workout:
Warm-up

Set 1
4x100 Freestyle
4x50 Kick/Rolling Drill

Set 2
2x100 Freestyle
4x75 Catch-up Drill

Set 3
2x100 Freestyle
2x100 Fingertip Drag

Set 4
2x150 Freestyle

Cool Down

Run, Bike, and the Importance of Hydration!

These days, the roads are still covered with snow, and the sidewalks are no where to be seen, but I still need to run and bike.  So, Tuesday, I ran on the treadmill.  Not my favorite thing to do, but it got done.  I ran 40-45 minutes on the treadmill for about 3.75 to 4 miles.  Still stuck in 10 minute mile land, I have 4 months to bring that down along with all my other times.

Today, I used a spin machine since I can't take my bike out and I don't own an indoor bike trainer.  The spin machine was new, and came with a touch screen and video.  The plan was to bike about 45 to 50 minutes, but I ended up doing 23 minutes for about 9 miles because my calf started to cramp.  Which brings me to an important issue, hydration.

I was clearly not hydrated enough in my bike workout, resulting in a cramp.  One of the downsides to having a desk job all day, and being busy.  One thing I've done in the past to ensure I drank enough water throughout the day was to bring along a water bottle, like nalgene bottles:

Taking a water bottle to work ensured I drank water throughout the day.  Another thing to consider is performance energy drinks before and during a workout.  Many people know the major players - Gatorade and Power Ade.  But, there are many others out there, depending on an athlete's needs and how well their stomachs handle the drinks.  Other drinks include Cytomax and Hammer Perpetuem to name a few.  Visit http://www.trisports.com/drinks.html to see a list of more drinks.  Try them out to see what works best.

Some Awesome News from Winnie!

I recently got word from our good friend and honorary teammate Winnie regarding her recent doctor's visit.  I am happy to report that results of her latest scan show that 99% of the tumors are gone, GONE!!!  I wanted to share the great news, and if you haven't done so already, visit the Facebook page "We Love You Winnie Liang!" and leave her a word of encouragement - http://www.facebook.com/group.php?gid=162258426346&ref=ts

Monday 30 min Swim

Monday's swim was supposed to be Sunday, but due to the winter storm, all the county facilities were closed.  I adjusted my workout schedule this week to include a 30 min Monday swim.  These swims serve as a baseline for me, how am I doing? am I improving?  I must say that today's swim was tough, and overall, I did more of the workout this week than I did last week.  I did notice though, that the first half the workout is strong, good form, and my endurance is ok.  Towards the end though, no matter how hard I try, my form falls apart, and I need to take a break.  The promising news though, was the timed 100 yard sprint at the end - a 15 second improvement from the previous week, albeit small, it was still an improvement.

Weekend Snow and Bike Trainer Info

Friday was supposed to be my rest day, instead I ran for 30 minutes for about 3 miles.  This needs to improve, I would like to get down to a 7 minute mile, but I'm not sure how feasible that is, especially after a swim and a bike ride.

Unfortunately, Saturday was out of the question since nature decided to dump 18 inches of snow on us.  I spend most of, if not all of Saturday shoveling two feet of snow out of our driveway.  I got a good forearm, shoulder, and back workout.

Sunday ended up being a pretty lax day, did some remaining shoveling, and slept a lot.  That evening, Christine and I visited Maple Ave Restaurant for dinner, one of our favorite places to eat in Vienna, VA.

(CycleOps Fluid2 Trainer)

Lastly, I've been on the lookout for an indoor bike trainer, but I have no idea what to look for.  So, I reached back to my teammates in Team in Training, and received tremendous assistance.  One of the run/bike coaches Leighton and another teammate Mark provided great feedback on what to look for in a bike trainer.  Thanks to Leighton and Mark for providing a lot of the info you are about to read below, here you go, for anyone interested:

• Wind - provides resistance through a fan.  
• Pro: Least expensive option; resistance progresses with your speed for realistic feeling of riding on the road. 
• Con: Noise, limited resistance
• Cost: Can be purchased for less than $100
  
• Magnetic - uses a magnetic flywheel to provide resistances.
• Pro: Quieter than WIND trainers; adjustable resistance options.
• Con: Resistance has an upper limit.
• Cost: Can be purchased for $150-$200+
  
• Fluid - combines a magnetic flywheel with fluid-filled chambers. Resistance increases as your cadence (how fast you pedal) increases.
• Pro: Near-silent operation w/ progressive resistance; most realistic road-feel.
• Con: Most expensive type;  In some models, there are reports of leaking caused by the expansion and contraction of fluid
• Cost: Can be purchased for $200-$400+

The most consistent feedback I've received so far is, go with the Fluid trainers.  The CycleOps Fluid 2, pictured above, comes highly recommended if you can afford it.  Additionally, keep in mind that there are some accessories you may consider such as: a mat to place under the bike, a leveling stand for under the front tire, and a "bike-thong" which is a chamois cloth that helps keep some of the sweat that will be pouring off of you from getting on your bike.

Tuesday and Thursday Swim!

I haven't posted my workout schedule for the month of December yet, but I will soon, hopefully this weekend.  Tuesdays and Thursdays are scheduled team swim practices, and Sundays are personal 30min swim practices.

Tuesday
I was hoping to make the Tuesday morning swim practice, which is at 5:30am in DC.  I even had all my stuff prepacked the night before so I could just roll out of bed and leave.  Alas, I did not get up, and did not make the group swim practice, but I did manage to fit a swim in, in the evening at Spring Hill RECenter (See "Thursday" for details on the facility).  The more time I spend in the pool, the more comfortable I am getting.  I think I swam about 1000, to 1100m in total, took me about an hour.

Also that evening, Christine and I had a chance to visit a swim shop in Arlington, VA called Sport Fair.  They were kind enough to keep the shop open late for the Team in Training participants.  Only one showed up that night, ME! :)  If you're looking for a swim specific shop, Sport Fair is a great place.  Sometimes its difficult to find a bathing suit for swim practice, and Sport Fair has everything - wall full of goggles, swim caps, and suits galore.  They do NOT however have Tri specific gear eg. Tri shorts.  I ended up buying another pair of goggles there.  The goggle prices I saw at least for the Speedo GCGs were comparable to Sports Authority, but in terms of selection, Sport Fair's has much more to choose from.  If you can find what you are looking for at Sports Authority or any other large sporting goods store, you might as well purchase from there since they generally run sales more frequently, however, if you have trouble finding specific swim gear, Sport Fair is a great fall back.  You can find them here:

Sport Fair

5010 Lee Highway
Arlington, VA 22207

Wednesday

I didn't get a chance to fit in a bike workout yesterday.  I need to get myself an indoor bike trainer, anyone have any suggestions?

Thursday

Today, I managed to get myself out of bed to 5:20am practice at:

Spring Hill RECenter

1239 Spring Hill Road
McLean, Virginia

That was tough, but I got there, kind of on time, and got a good workout in.  Did about 1100m to 1200m in about an hour.  The coaches and other teammates are great.  The facility itself is nice, the pool has many lanes, but the RECenter offers a lot of programs, so it can get crowded at times.

New Gear

Sorry for the long post, last thing before I end for the day, the new goggles I got were Speedo Vanquisher 2.0 Clear Goggles.  Great fit, the cushion around the eyes is not foam, instead its silicone.  I think come race day, I will get myself another pair of the vanquisher's.

No Bike Monday...

...instead, I did P90X Plyometrics.

(http://workoutjourney.com/wp-content/uploads/2008/06/p90xplyometrics.jpg)

The weather on Monday was ok, but the ground was wet, and there were some slick spots.  It was also a bit late in the afternoon, I would have gotten stuck on the trail in the dark without any lights, which are on my list of things to get.  Plyometric exercises or jump training are supposed to produce fast, explosive, powerful movements.  The exercises are intense, high impact, and not for the faint of heart.  The exercise was about an hour long including warm up and cool down, and my heart rate probably averaged around 160, all in the comfort of my own home.

If you're looking to improve athletic performance, plyometrics is a great exercise to consider.  I did it on Monday, because it gives me a great workout.  My legs get worked, and so do my lungs.

St. Anthony's Course Map

In case anyone was interested, this is the course map for the St. Anthony's Triathlon in Florida.

(Courtesy of http://www.satriathlon.com)

Sunday Swim Workout

Sunday, I thought I'd try training from the training schedule and swim workouts that TNT provides.  Unfortunately, I haven't had a chance to attend any of the coached swims.  Sunday was a self swim practice, which I thought went relatively well.  The directions said to swim for 30 mins following the workout, and that it was ok not to finish.  I definitely got worked, and was wasted after the workout.  I think I swam about 750 meters of mix freestyle and other strokes.

A personal reminder, focus on form.  My form just went out the window, once my body got tired, not that I know what proper form is.  The more I read about distance swimming, the more I realize that I need to adjust my stroke.  I hope to make at least one of the coached swims this week, to get help with my stroke.  I'll keep you posted!

Saturday Group Run

This past Saturday, I had an opportunity to meet some of the TNT Triathlon team.  The group was a mix of the Half-Ironman Gulf Coast team, and the Olympic St. Anthony's team.  The group was mixed; men, women, young, old - just a reminder that it doesn't matter how old you are or even what your current shape is, with some dedication and hard work, anyone can do a triathlon.

The group is high-energy, more than I could handle that morning - rolling out of bed at 6:30am and braving the 26 degree weather is not my idea of a relaxing weekend :)  The first 1.5 hrs was a Tri 101 clinic, where the different coaches and TNT staff talked about safety, nutrition, equipment, and other administrative items.  I knew for sure I needed additional equipment for winter training, and the clinic gave me some ideas and places to visit.

Before we got started that morning, Arline, an honored TNT teammate and Non-Hodgkin's survivor stood before the group and talked about her experience.  Back in the 90's, two days before she was to run the Marine Corps Marathon, she was diagnosed with Non-Hodgkin's Lymphoma.  The doctor said, you can run the marathon, but you probably won't finish - but to her doctor's surprise, not only did she finish, but she recorded a personal best. Over the next several months, she underwent every known treatment at the time, non of which helped to mitigate the disease. She entered a clinical trial in NY, resulting in the removal of the disease.  The trial treatment, partially funded by the very organization that TNT is training for, the Leukemia and Lymphoma Society, is the reason why Arline can stand before us and share her story.

Following the morning clinic, the group went out for a 30 minute run.  Running is probably my least favorite thing to do alone, so having a group to run with was great. Whenever I feel the need to stop, or I feel like I can't go anymore, I think about people like Arline and Winnie, who have fought or are fighting the disease as we speak, and I am honored to have this opportunity to raise money for a cause that could, in the future be used to cure and save the lives of those we love.

Tuesday Swim, Wednesday Run/Workout

Monday I returned from a long weekend trip in San Diego with Christine, like I mentioned in my last post.  I did a whole lot of eating and a whole little of training.  The last few days I've been focused on turning my diet back around, getting back into my original wake up schedule, and getting back in regular training.

Tuesday, I hit the pool after work.  There was a team swim practice in DC at 5:30am, but lately, I've had to come into work early.  I hope to rejoin the team practices next week.  Not a great swim workout, but not a bad one either.  My issues have been getting winded too quickly, and my arms run out of steam.  Which brings me to my next workout.

Wednesday, I ran on indoor track.

Run Stats
About 2 miles
17:17 minutes
178 avg heart rate

I say about 2 miles, because I think I lost track of how many laps I did, since the indoor track is tiny.  After my workout, I did some shoulder and back circuit training for about 30 minutes, about 7 workouts, 2 sets each, low weights, and high reps to try and build some strength and stamina in my shoulder muscles for the swim.

Today, I'll hit the pool again, and this Saturday, I get an opportunity to meet the team and do another run.

Back Home!

So, I haven't posted in a few days now.  I was away, accompanying Christine out west to San Diego, CA.  The weather was chilly for SoCal, but beautiful as always.  We spent most of our long weekend on Pacific Beach. 

While on travel, I did have an opportunity to sneak a workout in, a 20 minute run along the beach.  Can't really comment on the distance since I didn't really have any markers or a running pod with me.  Aside from the one run, Christine and I took several walks up and down the beach, gosh I love San Diego! :)

Pre-season training - Day 2 on the Bike

Yesterday was great, the sun was out and the sky was clear, but it was still cold.  I got into work extra early this morning, and left early to get a workout in while it was still light out.  I'm still not getting up at a time I need to be getting up, but I'm getting there.  I'll have a post dedicated to conditioning myself to wake up early.

The bike felt good, I was cold, but still had a decent workout.  I ended up tailing a guy who was going at a speed that I could challenge myself with, so I just stuck with him.  Things I wished I had with me today were better sun glasses, head warmer/ear warmers, and winter clothes that blocked the wind.

All in all, a decent ride, considering its only day 2 on the bike.  Already, I made some progress, I can only improve from here.  So, how am I getting my ride stats?  I'm using a Specialized cycling computer that only tracks speed, time, and distance.

Ride Stats
33:25 minutes on the bike
8.69 miles
15.5 AvS
forgot my heart monitor, so, no heart rate - sorry!

Also, that night, Christine and I went to a free basic bike maintenance class at Conte's Bike Store in Arlington, VA.  For the VA folks near Arlington, visit their website to see events and news.  The class was about 2 hrs long, and was a great introductory class to bike maintenance.  They covered preventive maintenance such as checking break, tire, and rim wear, rear derailer and break alignment, how to remove the handle bars, how to change a flat, how to lube your chain, and much more.  Thanks Jody and the Conte's Bike staff!

I made it to the pool!

I finally made it to the pool.  I did a lot better than I thought I would.  About two months ago, I badly sprained my right wrist in a flag football accident.  It was so bad, I lost feeling and complete movement of my hand for about 15 minutes which was really freaky.  Luckily I regained movement and feeling of my hand, and there were no broken bones.  But to this day, I still have pain and limited range of motion, so I was pleasantly surprised when my wrist didn't bother me during the swim workout.  I almost forgot that my wrist was still messed up, until I tried to get out of the pool and my wrist almost gave out.

My swim stats
approximately 30 minutes in the pool
14:43 minutes of actual swim time
13 laps/650 meters with breaks of course

My arms were dead.  One tip I picked up when training for a sprint triathlon in 2008 was, less legs more arms, since you'll be using your legs in the running and cycle parts.  You can imagine by the end of the swim workout, my arms felt like jello.  One thing I know I need to keep working on is keeping my butt up and head down in order to maintain a streamlined form and efficient stroke.  I was happy with the results considering it was my first time back in the pool in a while.  I still have a long ways to go to complete a 1500 meter swim without stopping, especially an ocean swim.

So, what am I wearing these days?

2XU Endurance Compression Shorts are great TRI shorts.  They have 2 small pockets in the back and some cushioning for cycling.  Having a pair of shorts like these help with transitions, you don't have to waste your time changing, you can just get your shoes on and get moving on the bike or run.  2XU has additional products such as tops and full triathlon suits.  I have never tried them, but I hope to at least get another pair of shorts, and maybe a suit.  The shorts I purchased will run you about $50-$70 depending on where you get them.

I also have a pair of Speedo GCG competition goggles.  These were a huge improvement from my previous non-competition Speedo goggles.  The fit was better, the straps were better, the seal was better, and looked way better.  The goggles put me back about $16 at Sports Authority.

That's it for swim gear.  I've seen people workout in the pool with hand paddles or small flippers.  If anyone knows what those are for, let me know, should I be using them too?

First Sunday Run

Happy Belated Thanksgiving to all.  Like most people, Christine and I spent our Thanksgiving with my family in NY, and like most people, put on a few additional pounds thanks to the traditional thanksgiving feast.  Our feast consisted of Turkey, honey baked ham, red skin mashed potatoes, tofu and stringbeans, and salad.

As much as I love visiting home and eating lots of great food, it is much harder to maintain a consistent and disciplined eating and exercise routine.  Luckily, I'm still in the "pre-season" stages.  Today, I made sure I got out on the track to baseline my running.  Christine and I went to a local high school to use their track.  Some quick stats:

Warm-up
4:35 minutes
800 meters
153 average heart rate

Stretch

Workout
14:33 minutes
1.5 miles
175 average heart rate

Cool-down
400 meters

Stretch

All me to make some excuses up before you mock my time and heart rate, it's my first time on the track in a while! :)  The funny thing is, each time fI passed Christine on the track, my hear rate monitor was beeping, telling me that I was over the zone of 160, and each time, Christine laughed but at the same time cheered me on.  Thanks Christine :) 

I purchased a Polar FS1 hear rate monitor off amazon.com for about $50 or $60.  We didn't want a fancy one, at least not until we knew what our equipment needs were going to be.  The watch/monitor takes a little getting used to.  It is definitely a basic monitor without many fancy features.  It'll monitor your heart rate, and workout time, and store the latest workout - which is all you really need.  Some monitors will provide additional features such as running pods to monitor distance and rate, or a cycling pod which monitors speed, cadence and distance.  These watches can get very expensive, upwards of $300 or more, plus the additional pods are extra.  The Polar FS1, while it does its job, is not the most comfortable wrist monitor.  The plastic is hard and digs into my wrist.  Lucky for me, its winter time, so I can put the monitor over my long sleeve.

Anyone have experiences with other monitors?  I would appreciate your input on alternative monitors, especially for triathletes.

I still have yet to get into pool, I hope to baseline my swimming during this week, before the official practices start next week.  Stay tuned!

Easy Sunday Ride

First day on the bike in several months.  Took some time to dust the bike off, and lube the chain and cleats.  Luckily, I live close to a trail, so I just hopped on the bike and headed down the street and onto the trail.  So, whats my gear?

I'm riding a Cannondale CAAD9-6 w/Shimano Tiagra Components thanks to the knowledgeable and friendly folks at Conte's Bikes in Arlington.  I wanted to get a bike that was versatile and a good performer.  I also wanted a bike that I could grow into.  At the time of my purchase, about 1.5 years ago, I was just getting into cycling and triathlons, and Jody (one of the owners) suggested the Cannondale over the Specialized.  I tested both, and felt like there was less pressure on my hands and wrist, and I felt more stable on the Cannondale.  I'm really glad I purchased the Cannondale.  I don't see any new bike purchases anytime soon, though I do wish I could upgrade the components.

Speedplay Zero Pedals which I got on sale at Spokes in Vienna.  I purchased these because I could clip in however the pedal is oriented.  I do like the pedals, the only downside is, if I wanted to take the bike out without the cleats on, I can't.  The pedal is just too small, I can't wear sneakers with the bike.  I'm still mixed on the float, I think I may play around with decreasing the float on these pedals.

I only have one additional add-on which is a set of Profile Designs Carbon Fiber Aero Bars, not much to say here, I did have to swap out my drop bars because the stock drop bars were not aero bar friendly.

Since much of the training will be in the winter, I need some winter riding gear, which I still need to find.  If anyone has any suggestions for pants and/or a winter riding jacket, I am all ears.  I picked up a pair of wool socks and winter riding gloves.

My ride today was good except half way into my ride, whenever I tried to push it hard, my gears kept switching on me, unsolicited.  Luckily for me, Spokes was not far off the trail.  I dropped in, and they were kind enough to check out my problem, which turned out to be loose chain tension.

My ride stats:

Approximately 36:13 minutes, 8.68 miles, 14.3 AvS

This is just the beginning, hopefully we'll see some serious improvement over the next five months! Next up, the pool! I just need to figure out where I can swim, and figure out how to get my butt out of bed at 0500 :)  In the next few weeks, I'll post up my training schedule, for anyone interested.

DC "Help the Homeless" Walkathon

This past Saturday, I had an opportunity to begin my triathlon preseason training with a 3 mile walk as part of Fannie Mae's "Help the Homeless" walkathon.  With the company of some good friends, and many D.C. Metro companies, organizations, schools, and residents, we walked 3 miles through the streets of Washington, D.C. beginning at the national mall, in support of ending homelessness in D.C.  This was the scene at the national mall, with the Capitol Building in the background.

Weather was nice (for November)

company was great

and best of all, the legs felt great.

Triathlon Training for Leukemia and Lymphoma

Dear Friends,

Two weeks ago, I became a member of the Leukemia & Lymphoma Society's Team In Training, whose mission is to cure leukemia, lymphoma, Hodgkin's disease and myeloma, and improve the quality of life of patients and their families.  For the next 5 months I will train daily - swimming, biking, and running - to help find a cure for these diseases.  With the help of my Team members, contributions from the public, and the support of my wife, I will swim .9 miles, bike 26 miles, and run 6 miles at the St. Anthony's Triathlon in St. Petersburg, FL on April 25, 2010 in honor of a close family friend and honorary teammate Winnie.  Winnie was diagnosed with stage IV Non-Hodgkins Lymphoma this past September.  Her strength and courage through these trying times inspired me to join Team In Training and compete on behalf of her and all other Leukemia and Lymphoma patients.

I won't be able to train for this event alone, and I would be honored if you would help me.  My minimum goal is to raise $4,200, but my personal goal is to reach and exceed $6,000.  No matter how small or big, your contributions help.  Donations are tax-deductible and need to be received no later than March 19, 2010.  I invite you to join me in my journey, as I train in support of a cure.

Visit the Facebook group "We Love You Winnie Liang!" and leave Winnie a word of encouragement.

http://www.facebook.com/group.php?gid=162258426346&ref=ts

Follow me through my journey in this blog, as I train to cross the finish line.
http://hoona2010.blogspot.com

Donate online at:
http://pages.teamintraining.org/nca/anttry10/sjungp

Thank you so much for your support! See you at the finish line!

Sincerely yours,

Scott