Author: Iron Rogue

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Best Laid Plans

“If you want to make God laugh, tell him your plans.”   – Woody Allen

After building this year’s Race Calendar, the next logical step was to build a training plan.  Obviously the way to attain goals is to stick to a plan that will build you up to the point where you can achieve them.  I wanted to write something up that was structured, and stand on the shoulders of giants by following or adapting something made by professionals.

I like the book Training Plans for Multisport Athletes by Gale Bernhardt.  Each chapter is a different training plan for a different scenario: they differ by athlete’s level of experience, the event type and length, and the athlete’s goals/expectations.  Looking into the book, I figured that my plan should resemble one of three plans:

  1. Faster Olympic Distance Performance.  This is basically what I want to achieve, but the plan involves 2 workouts in different disciplines a day, even in the General Preparation phase (where we basically prep the body for the training to come).  It just isn’t terribly realistic for my schedule and life, and most structured training plans look more or like this one.
  2. 6 Weeks to an Olympic Triathlon for Athletes with Limited Time.  This one is nice and simple and also geared not only to my race type/distance, but also my schedule.  I do have more than 6 weeks to play with, and the plan isn’t structured with regards to types of workout (speed, tempo, long distance/endurance).  I wanted to get a little better in regard to having more specific training sessions, so this one isn’t ideal.
  3. Multisport Fitness Plan.  This is my favourite as it is more of a lifestyle plan for athletes who like to do multisport, and allows for some cross-training (e.g. basketball, hockey, or jiu-jitsu in my case) in your schedule.  It isn’t geared for specific race goals, but it is 24 weeks long, which was just about right at the time I made my race calendar plan.

I struggled with trying to hybridize these plans as the structures got pretty complicated, but I liked the idea of a general preparation phase (of about 4 weeks) so I decided to focus on that.

Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Week #
DATE
27/02
28/02
29/02
01/03
02/03
03/03
04/03/
1
Main
Swim
Run
Spin
Rest
Spin
Run
Circuit
Backup
Spin
Circuit
Yoga
Pushups
Swim
Yoga
Bike Trainer
Sec. Backup
Jitsu
Body Blast
Circuit
Jitsu
Yoga
DATE
05/03
06/03
07/03
08/03
09/03
10/03
11/03
2
Main
Swim
Run
Spin
Rest
Spin
Run
XC Ski
Backup
Spin
Circuit
Yoga
Pushups
Swim
Yoga
Sec. Backup
Jitsu
Body Blast
Circuit
Jitsu

Knowing how chaotic my life was I tried to match each day to what might be available in terms of work schedule (meetings near lunch would eliminate lunchtime workouts), gym group exercise schedule (spin classes for bike workouts, spacing strength workout apart appropriately), and other extra-curricular considerations like when I would most need to be at home. Each day had not only a backup workout in case I missed my first shot (pool closures, bad weather, work related rescheduling), but a backup-backup workout. So every day had a primary, secondary and tertiary workout option. I included possible workouts like Yoga, the 100 pushups workouts, group exercise at the gym, and jiu-jistu. I tried not to plan rest days (the purple field is a tentative/possible rest day), because I knew they might happen unbidden (based on experience), but boy did I ever underestimate that!

Here’s what happened.

Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Week #
DATE
27/02
28/02
29/02
01/03
02/03
03/03
04/03/
1
Main
Swim 1500m
REST
Spin
Run
Backup
Sec. Backup
DATE
05/03
06/03
07/03
08/03
09/03
10/03
11/03
2
Main
Backup
Sec. Backup

I started off sticking to the plan, but by Wednesday, Shark Boy had gotten sick with a fever and throat infection which kept him miserable throughout the day and woke him up several times a night.  After waking up, he was generally inconsolable for almost an hour each time.  Through visits to 2 after-hours clinics and his pediatrician, we ruled out strep throat and ear infections.  The wake-ups continued when the fever was down through drugs, and when he had no fever at all anymore.  Without turning this into a family drama post, suffice it to say that sleep was hard to come by – to a degree I hadn’t experienced since he was a newborn.  The red in the table represents days I didn’t do any exercise at all – forced rest days.

I managed to get it together enough to attend a spin class on the Friday and on Saturday I decided I would use the scant time I had to do a tempo run.  My thinking was that since I couldn’t go long, I could at least go fast.  I had obviously contacted some kind of infection of my own; I was coughing throughout the day, but I had read that you can train with a cold, as long as it’s not in your chest.  Does having a cough count?  Apparently it does, because I was sick as a dog by Monday and took Tuesday off work.  I spent the rest of the week recovering and trying to help Shark Boy do the same.

I’m not sure when I felt physically up to training again, because mentally I had just about given up on the idea of committing to anything (even though I’ve paid for a couple of race registrations already – see the Race Calendar).  I was really down in the dumps, and I guess I needed the entire week to regroup.

The good news:

  • Shark Boy still wakes up a few times a night, but he’s much easier to get back to sleep again.  He’s feeling well and his disposition during the day is delightful; just like it used to be.
  • I lost about 3-4 pounds somehow during all this.
  • At the time of this writing I’ve gone for a run and a spin class this week already.

Getting back into training after a hiatus is an injury trap for me; I had to tell myself the following to make sure I eased back into it (yes, apparently I talk to myself on Twitter):

 I’m happy to be doing something physical again.  I don’t feel up to anything hardcore (or doing any strength work) yet, and I don’t have a structured plan, but I do have the desire again at least. 

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Monday Swim

Though my training plan is not yet solidified (I need to do a little more research and work), I know I’ll need a base phase to prepare my body; up till now workouts have been not totally infrequent, but not regular enough for real training.  I need to get up to 6 days a week of workouts.  The weekend was a little tough on my knees, so I opted for a swim on Monday which is in keeping with what I had planned for that Monday (and most Mondays going forward).

I didn’t feel like following a prescribed program or doing much drill work, so here’s how it turned out.

  • Warm-up: 300m
  • 1st Drill: 2x 100m with a pull-buoy.  I held the pull-buoy between my shins on the first set, since I believe it’s there to teach me to use my core to stay level in the water, and carrying it higher simply makes it do the work for me.  It was a little hard (like holding a plank for 2 minutes) so I brought it closer to my knees on the second set.
  • 2nd Drill: 2x150m with hand-paddle gloves.  I was testing out my shoulders here since a little impingement issue flared up last week.  I honestly meant to do 2x100m, and accidentally kept going on the first set, so why not do 2x150m?
  • Main set: a pyramid with increasing intensity:
    • 100m in 2:07
    • 100m in 1:59
    • 100m in 1:52
    • 100m in 1:57
    • 100m in 2:17
  • Cool down: 100m breast-stroke and 100m back-crawl.
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More Family Exercise

My main ‘go-to’ circuit/strength workout is the the Spartacus Workout from Men’s Health.  It doesn’t require much other than dumbbells, and I can get it done in around 40 minutes, though it gets me sweating and breathing heavily like anybody’s business.  Last time I did the workout at home, Shark Boy was having a nap, but the Lightning Kid (4 months) was ready to rock.  My wife went out for a run, so I was watching him. I managed to keep him somewhat entertained with the following modifications to the Spartacus Workout:

Mountain Climbers:

Push-up Position Row:

Lunge and Rotation:

He weighs 12 lbs… perfect!

And when I’m on the bike trainer, I let him watch me.  He seems to find the noise and motion of the spinning wheels fascinating.  The trouble is, if I find myself tiring, and the cadence backs off, he starts to squawk of boredom.  He’s like a little coach not letting me slack off!

The Lightning Kid is lying on the mat on the far side of the bike.

There hasn’t been much snow in Southern Ontario this year, but when we got some, we managed to take advantage with a visit to the Mansfield Outdoor Centre.  It was our first time out cross-country skiing since we grew to a family of four.  We didn’t get too much mileage in, as getting the gear and kids into the car, driving there, and still meeting somewhat of a sane nap schedule limits time a fair bit, but I’m proud that we’re still getting out to do one of my favourite activities as a family.

Shark Boy in the Chariot, the Lightning Kid in the backpack carrier.

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A Rebuttal To Swim Bike Mom’s ‘Brain Bills Job Kids and Triathlon’ Post

So, the estimable Swim Bike Mom posted about how triathlon can come into conflict with one’s Brain, one’s Family, one’s Job, as well as Bills, Sleep and even the Body and Heart.  Go on and read it at the link above, then come back here.  Good, now allow me to rebut that post.  Yes, I know she’s a lawyer… but I am Without Fear.  Here goes…

BRAIN: Hello Triathlon, I just wanted to give thanks for the long training sessions.  They really help me get away from a lot of the hustle and bustle.  Sometimes I even get my best work done when it’s just me, body and the road or water.

HEART: Yo, I know what he means.  Right now I’m chilling at a low rate thanks to those little parties you throw all the time…

BODY: Sure, you guys don’t feel any of the pain involved… to you there’s no downside.  Still, I guess I like to be prepared for when the kids need me.  Speaking of pain…

KIDS:  Papa!  Carry me!  Upstairs! Downstairs! Through the mall!  Across the Parking Lot!  Can we go for a run or ride in the Chariot?

WIFE:  Thank goodness for you, Triathlon!  He’d be a corpse after all that if it wasn’t for you… I’m also a big fan of your work with BODY over there…

BODY: I like you too, lady…

JOB: Break it up you too.  Triathlon, thanks for keeping the man healthy and sane.  Our reports indicate a below average number of sick days taken.

TRIATHLON:  Thanks you guys… I couldn’t do it without you either…. wait, excuse me who are you?

SLEEP: I’m SLEEP… we don’t know each other very well….

 

   

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Building my 2012 Race Calendar

It’s probably already getting to be too late to be plotting out my race calendar, as the training plan will follow from that – even one of my loosely structured ‘plans’ is in danger of never truly forming.  I have some favourite races, but I don’t want this year to be ‘Been There, Done That’ so there will be a lot of new and novel races for me this year.

Month
Race Name and Date
Quick Note
April
Primary Goal
May
NO RACES FOUND!
I may be supporting my wife in her race endeavours this month so…
June
Met Con Blue. June 2nd
Secondary Goal; Obstacle Course Race
Spartan Race Toronto (Oro); June 24th
Primary Goal; Obstacle Course Race
July
Muskoka 5150; July 22nd
Primary Goal; Olympic Distance Tri
August
Muskoka Grind; August 5th
Secondary Goal; Off-Road Tri
Primary Goal; Olympic Distance Tri
September
Logs Rocks and Steel; September 8th
Secondary Goal; Multi-sport Adventure

5 Peaks Trail run at Rattlesnake Point: I like running on trails and always have.  Still I don’t know that I can be considered a trail runner – I’m not sure if my usual routes are as technical or challenging as they would be if I were an ‘official’ trail runner.  Still, I’d like to try an official race and the races in this series come highly recommended.  This one is early in the season and as it’s my first one, I’ll stick to the shorter ‘Sport’ Course which is 4.5km.

MET CON BLUE: Obstacle races are blowing up as a trend, and what I like about this one is that it’s a Canadian Homegrown effort – I’m hoping that means less overcrowding than the Warrior Dash I did last year.  Collingwood and Blue Mountain have been like a  home away from home for my family in past years, so it would be fun to head up there for this.  It takes place the same weekend as the Milton Triathlon, but it looks like I might give that one a miss this year. I didn’t get much interest from friends when I tried to get a group going, unlike…

Spartan Race Toronto: This one is closer to where I live, and it looks like we have a strong contingent of people from the Jiu-Jitsu club going, so I’ll join in on the fun.

Muskoka 5150: Gone is the old Muskoka Chase triathlon; I guess I have mixed emotions.  It was a long standing race and one of my first.  The long course was always ‘neither-here-nor-there’: longer than Olympic distance but shorter than Half-Iron.  The Olympic Distance (51.5km total swim-bike-run) is probably my favourite distance so I’m jumping at the chance at doing this on my old stomping grounds in what is still technically a ‘new’ race.

Muskoka Grind: Every year I think I’m going to be able to try an off-road triathlon, and every year I don’t knuckle down and buy myself a mountain bike to accomplish it with.  So far, there’s been a dearth of these events in Ontario, but with this addition to the calendar maybe this is the year I get myself a mountain bike.  If only I knew anything about mountain bikes.  This will be promoted to primary race status once I have one…

Bracebridge Triathlon: The Recharge with Milk Series has become my favourite, but I seem to have trouble lining up their races with my schedule (at least last year).  Bracebridge used to have a Half-Iron but now they’ve gone down to the Olympic Distance, which suits me fine.

Logs, Rocks and Steel: In the same vein as trying an off-road triathlon, I wouldn’t mind dipping my feet into adventure racing without that pesky navigation or teamwork (I’m a loner, Dottie, a rebel).  This fits the bill! The Pine Crest Course is 4km of paddling (kayak for solos like me), 22km of mountain biking, then a 5km trail run.  Overall, it’s a lot for me to work up to… good thing it’s late in the season.  Still need that Mountain Bike though.

That’s the plan (so far).  Always subject to change as conflicts and chaos can arrive.  I’ll probably keep updating the table on a separate page of the blog as the year progresses.

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Jiu-Jitsu: The Triathlon of Martial Arts (according to me).

As much as the off-season is more of a mental construct than a true necessity due to climate; I’ve found myself unable to train and exercise to the degree I’d like in recent weeks (largely though not solely due to a health issue).  I was being kept from the bike trainer, I was kept from running, swimming and the gym for any strength training.  When I find myself stymied in my efforts to get in shape, I have a bad habit: I’ll dive into exercise with abandon, rather than easing in to accommodate a body that isn’t ready for the sudden shock.  So I found myself saying yes to a ‘Welcome Back to the Mats 2012’ session of my old club.

This is a triathlon and multi-sport blog, so I’m way off-topic here, but on the other hand, it’s my blog, and I think I can swing a little justification of this post.  And if you still have a problem with that, you have to face these two:

Let me give you a little background. From the Jitsu Foundation website: “Jitsu is a martial art based on the traditional styles of Jiu Jitsu that originated and developed in medieval Japan. The core of the art comprises a system of throws, joint locks and strikes. Based on the principal of using an aggressor’s energy to their own disadvantage, Jitsu skills can be used by men, women and children to counter aggressive situations ranging from unwanted harassment to armed physical assault.”  

(The Jitsu Foundation is the organizational body for Shorinji-Kan Jiu-Jitsu, the style I practice/practiced).

So here are the top similarities between jiu-jitsu and triathlon:

  1. Multi-disciplinarian.  A full jiu-jistu technique might involve blocking a punch, a counter-strike, a joint lock (to put the aggressor off-balance), a throw, then a restraining technique.  So, a jitsuka (a practitioner of jiu-jitsu) needs to be well-versed in many categories of techniques (including chokes, pressure points, etc.) where most other martial artists get to stick to one or two categories.  Swim, Bike, Run…. Strike, Throw, Lock. Get it?
  2. Technical Geekery.  Triathletes are often called tri-geeks – even the more casual participants will use Garmin’s or Apps to track their speed, pace, distance and heart rate.  The hard-core know their anaerobic threshold, VO2 Max, the materials science that goes into making their bikes faster or lighter, and nutritional tweaks to get the best out of themselves on race day.  Jiu-jitsu uses a variety of anatomical principles and physics (like torque and leverage) to ‘use the aggressor’s energy (or strength) to their own disadvantage’.  There is a technical finesse that occurs at higher levels of proficiency that lends itself well to the the more analytical or ‘geeky’ mind.
  3. Masochism.  This may not be universal across all styles of jiu-jitsu (and yet also not unique to jiu-jitsu as a martial art), but doing a grading (where you are testing for the next belt level) is most often a painful, tortuous experience.  During them, you question why you bother to do this in your free time, and afterwards, the rewards make you forget (or at least mentally diminish) the trauma of what you just went through.  Just like a long bike ride, run or brick.
  4. Efficiency.   An attacker can be decimated by a good jitsuka who hardly seems to be doing anything at all.  Proper technique means not using your own strength so much as that of your attacker, ideally with a relaxed demeanour (at least in terms of your outward disposition) rather than gritting your teeth and huffing and puffing.  The motto is ‘Maximum Effort, Minimum Impact’.  Triathlon has a lot of energy conservation, where the work you do to improve technique is meant to make sure you will have enough fuel in the tank to finish the race instead of wasting energy on unnecessary movement.

And here’s where they are the most opposite of hobbies:

  1. Social.  You absolutely need at least one partner to execute a jiu-jitsu technique.  In fact, the more (greater variety of) people you practice on, the better.  Triathlon and endurance sports can be trained in groups, but they don’t have to be, and for me, the appeal has always been in the flexibility in going solo… I like the time to clear my thoughts, and doing it when my schedule allows, not by appointment.
  2. Fitness.  Being in good shape is a good idea in martial arts, and I don’t want to say it isn’t good exercise, however… ‘Maximum Impact, Minimum Effort’ – remember?  I know excellent jitsuka and high ranked instructors who smoke regularly… I can’t say the same for triathletes.
  3. Indoor/outdoor.  Triathlon can be done indoors and jiu-jitsu can be done outdoors, but usually… not so much.

Anyway, that’s enough of a digression for this blog,  I hope to bring things back to the core of triathlon in the next entries.  Thanks for reading!

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Burbathlon Lives!

You may remember me talking about Burbathlon before and the unusually mild weather we’ve had this past week let me get out and give it a try again.  I decided to do live tweets with photos as I went along (though I wish I had turned on the Add Location feature).  I had written up various exercises with links in a Memo on my Blackberry so I could cut and paste the tweets; still it took up time I should have been putting into working out harder.  I don’t apologize for the fun I had, though.  I’ve marked the exercises I did on the map from Endomondo at their approximate locations.  Have a look at the descriptions below.

1.) The trail is gravel till here, but I run up the hill to get into the more forested area.  See the tweet.

2.) I did a balance beam routine down this log.  See the tweet.

3.) Our company running group uses this for hill training.   See the tweet.

4.) This pic didn’t turn out so well (maybe next time I’ll bring a real camera instead of my Blackberry), but it’s Incline Pushups against the fence.  Not the most challenging but I had done a 100 Pushups workout (Week 4, Day 1) prior to heading outside so there!  See the tweet.

5.) Next I did Single Leg Squats while holding onto the lamppost.  This area has benches and tables and little fences that I use for Box Jumps, Squats and other exercises.  Maybe next time, more.  I realized I was running long with all the tweeting and picture taking, so I started to head back from here.  See the tweet.

6.) This tree looks climbable with a good run-up and jump.  It is not, at least to me.  #FAIL.  See the tweet.

7.) The trail seems to be used by mountain bikers/BMXers.  That doesn’t stop me from jumping off or over these on foot!  See the tweet.

8.) I found a tree I could climb (it was leaning at an angle against another tree.  As any cat can tell you, the hard part is getting back down! See the tweet.

So that was a successful (albeit short and sweet) Burbathlon.  With the new snow, it’s going to be a little challenging to do these, but I hope to post more of them in the future.

By the way, this was done on the Etobicoke Creek Trail and I had the pleasure of doing a write-up for Loving the Run’s Unpaved Trail Series..

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Gear Corner: Shoes

I’m going to take a minute to talk about the shoes I run in.  I enjoy running on non-paved surfaces because they seem to be gentler on my Achilles tendons (I generally wear cushioning shoes; I seem to have high arch and supinate while running -cushioning has kept most problems at bay).  I noticed a friend wore Salomon shoes that seemed ideally suited to both the road and the trail (indeed the Salomon XA PRO 3D Ultra are marketed this way).  I’m on my third pair from this series, and I’m very happy; I do 90-95% of my running in these.

For races, I have switched in the last few years to something approaching the idea of a ‘racing flat’ the Zoot Ultraspeed. Being lighter, it’s a little less weight to drag around, and they’re designed for fast transitions at T2, so they just slip on.  Without much cushioning though, I tend not to use them on longer distances, depending on how I think my feet and legs will hold up against the course.

Unless you’ve been living under a rock, you’re probably seeing that Barefoot running is growing in popularity.  This guy makes plenty of arguments that I think hold some water, but I am in favour of cross-training in ways that strengthen my foot and any other supporting players in the run.  So I got a pair of barefoot/minimalist shoes: the Merrell True Glove.

I bought the Merrell’s because they sponsor the Multisport Canada Triathlon Series, they were on sale, and I had concerns about those shoes that look like feet.  What if one of my toes (or other featurs of my foot) is outside the norm?  How would they fit?  I should have been more concerned about the Merrell’s.

I wore them for the first time on a trail near my cottage.  I tried to land mid-foot as is recommended by all the paleo/chi running experts, and have a forward body lean as I ran.  Some problems: people with long legs have a reason to over-stride and heel-strike: it’s the best way to run faster and use your advantage.  Taking shorter strides and having faster leg turnover is hard when your legs are longer, and the second my concentration slipped, I was heel striking again.  I also seemed to be unable to find my mid-foot, when I wasn’t heel striking, I was landing on the balls of my feet as if I was trying to do some kind of ninja-sneak run, and it was murder on my Achilles tendons (especially with all the hills in the area).  Finally, I ended up with blisters on the backs of my heels (I should have taken pictures).

I’m not willing to give up on the barefoot running (as cross-training) yet, and I’ve worn the shoes a couple of times since then.  Once was taking my son to the playground which didn’t involve much running, except when I chased him or carried him for a quick jog from here to there, and the other time was on a treadmill.

I think the treadmill is ideal for playing with the technique.  Right now it’s a little too cold for running with less/no socks and very little insulation/protection on my feet.  Furthermore, the treadmill stays at a constant incline and speed, with no bumps, twists or turns so I can focus on my technique.  Lastly, I find it so boring that I’m guaranteed not to overdo it, and build my barefoot strength slowly.

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LinkoRama

Just checking in with a few interesting links I found over the week.

Caitlin over at Healthy Tipping Point is doing a series for people looking into triathlon.  Where I did a single post in a similar vein, a whole series is that more comprehensive and awesome.  No wonder that blog is so popular.

Meanwhile, Meghann at Meals and Miles drew my attention to an awesome relay that goes from Miami to Key West; a beautiful and fun part of the world to understate things.  It looks logistically difficult to put together, and that’s before you consider the mayhem and TSA blues it would take to get me and my family to Florida.  Still, maybe it’s one for the the Race Bucket List.

Finally, this guy had to go and ruin everything I thought I was doing right in my swim training.  I’ll probably mix in his advice with what I was already doing for some Frankenstein hybrid; that’s how I roll.

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Back to the Pool Part 3: Shark Fin!

Today’s pool workout:

I did 250m of warm-up, then moved into 3 sets of 100m going from easy to medium to hard pace with 30 seconds to a minute between sets.

I completed the first set in 2:15, forgot to time the second set, and finished the third set in 1:52.

Then I moved on to the technical kicking drills.  I did 6x50m of the side kick drill (described in the link).  It’s lucky I found another description of the technique as I had been putting one arm ‘in front’ of my body as in, in front of my chest last time, rather than ‘in front’ as in, the direction of travel.  If you ever find swim training advice, make sure instructions are given relative to the pool, water or your direction of travel.  Swimming is a three-dimensional exercise – ‘up’, ‘down’ and ‘in front’ don’t mean much without a frame of reference.

Doing the sets 50m at a time rather than 25m at a time was taxing on the breathing, but I liked that: I noticed that my stroke count went down most likely due to taking breaths less frequently (every 4th left-right stroke pair rather than every 3rd), so training my lungs to get by with fewer breaths might pay off.

From there I did 12×25 of the ‘Shark Fin’ drill (also described in the link).  As I brought my hand up to the goggle line (it felt more like a military salute than a shark fin, to be honest), I found myself sinking well below the surface like my friend the whale shark over here.  I think that might be the point: your body should stay near the surface even as your arm moves up and out of the water for your next ‘catch’.  If your stroke causes you to bob up and down in the water, it’s not efficient.

The kicking drills took up a lot of time, so that I only got 850m worth of swimming in the 45 minutes I could afford on the workout.  Still, one of the things I’m discovering is that they give a great core burn, especially the obliques.  I’m all for strengthening my core, which not only makes my swim more efficient/powerful but should help stave off the injuries, be they triathlon or fatherhood related.