Options Define the Season

For many triathletes, this time of year presents a mixed bag of options.  There is an inevitable combination of returning to a more “normal” pattern of life, some exercise and time spent planning for 2009. 

 

I really want to focus on the options surrounding 2009 planning, but as I write this, I question why so many think the off-season is the time to resort back to a normal way of life.  I feel more lost now, in the off season, than ever.  My current pattern, that includes not sleeping well, is not normal.  Not watching my diet is not normal.  Not training regularly on a schedule is not normal.  Not holding myself accountable for the demands of training is not normal.  My life right now is not normal. 

 

What is off-season anyways?  When does it start?  What exactly does it constitute?  I think there needs to be a re-definition of the term…or perhaps a new term created altogether.  I don’t really ever feel “off” as I always feel like a triathlete.  I prefer it.  So, for now, I’m going with a new term to define my status as a triathlete:  I am in “seasonal transition”….

 

Seasonal – describes the time period between seasons, a period that I am clearly in

Transition – describes the action of passing from one place to another, an action that I am clearly, ever so impatiently doing

 

Let it be known that a) my normal life is the one I lead as a triathlete and b) until further notice from my coach, I am in the seasonal transition phase.

 

…oh yeah…the discussion on 2009 planning…I’ll save that for later.  

 

Happy Thanksgiving everyone!

 

I'm Officially Off for the Season

It took a while to get into the mode of off-season...but I've arrived. I've stayed up late, ate bad food on numerous, back-to-back occasions, had plenty of -0- workout days, done a 10-min ride just to turn around b/c I "didn't feel like riding".....the list goes on. I've arrived. It's good to be here. We all have to get "here" so that we can successfully "there"....

In addition to these uncharacteristic activities, I've been riding for fun with no agenda, running for fun with no agenda, not swimming at all, doing some core/strength/flexibility stuff, and turbo hiking with my wife. Mandy is training for a 1/2 marathon and her motor is getting nicely tuned, so there is nothing leisurely about our hikes...they are "turbo." On swimming, while body surfing in Maui post-Xterra Worlds, the oh-so-powerful ocean smashed me shoulder first into the beach. Sprained it. What better time to get it back to 100% than right now.

Over the next couple of weeks I'll be diving into some more formal strength training, training in general and really start setting up the fun stuff....goals and the plan to achieve them.

Hard to Let Go

I am finding it very hard to let go of the 2008 Xterra season. I put everything into it and didn't end on a high note. I want a mulligan, a re-do, another shot...but, I have to wait for an entire year. Apart from the feeling, the mental side of things, it is hard to let off the pedal on my fitness.

I have to give my mind a break from both the intensity and focus needed to be successful and from the...wow...51 on-calendar weeks training in 2008.

The triathlon press is definitely NOT short of articles and recommendations on what to during the off-season. One recommendation is to spend time on other interests....well....I think my "other interests" don't stray to far from swimming, biking and running. No....I'm not shallow, am I? Another thing about me is that I love routine and needless to say my routine is jacked.

I need to be shaken.

Understanding all of these recovery-related off season things, I have been doing what I can to unplug.

I been swim/bike/running barely and kicked off a strength/core/flexibility program modeled by the Core Performance folks. This program will evolve a bit of the upcoming weeks, but it's a good start.

Xterra Worlds Quick Race Report

The race didn't go as planned. Tough to say, but I got 12th in my age group. Ouch. 3hrs 20mins. My goal was 3hrs flat (or better).

Swim was good. 22:05....that was about it. From peddle stroke one, I didn't have any mojo on the bike. The only place I passed people was on the descents. Other than that, I was the one getting passed. It sucked. The run was a formality I suppose, although I pushed to the end. 7:54 miles. What's that about? The course was tough. The season is done. I am in Hawaii for the rest of the week with my family....and stoked about it.

I had a great season and this tough result won't ruin it.

Major props to James Walsh...I won't steal his thunder. Read about it here.

Peak Mind - Peak Body

I am ready to race. My mind is calm, focused and confident. My body is rested and full of potential energy. I am ready to race.

Today I had an easy 2k swim with a little, short intensity and an easy 30min trail run. Tomorrow I have a 40min MTB/20min run brick, both with a couple of short, race pace pickups. Friday is a travel day with an easy, afternoon swim at the race course. Saturday will be a little of each sport at the race course. Sunday = show time.

I will be wearing Zoot's new CompressRx tights and short sleeved shirt for most of the travel. I've been a fan of compression gear all season and this is by far the best. I wish I could have all Zoot's CompressRx gear because it flat out works.

All my gear is ready roll.

What else is there to say?

Cannondale Scalpel for Xterra Worlds

Once again the crew at Focus Cyclery has come up big!

The Xterra Worlds bike course is rocky, real rocky. To climb faster over rocky terrain, descend faster over rocky terrain and to be more fresh for the run, a full suspension bike would be an optimal solution, for me. One problem, I only have a hardtail. It's a very nice, 19lb Cannondale Taurine, but not the right tool for the job. Here is the Taurine looking pretty on one of my favorite trails here in NE Mesa, AZ.

This is where Focus Cyclery comes in....they hooked me up with this, a new, full XTR 2008 Cannondale Scalpel...SWEET!

I've personalized it a bit with some neon green ESI Grips, Stan's ZTR Race wheels and Maxxis Larsen TT tubeless tires. I've been riding the bike now for over a week with two really solid workouts on some very Maui-like terrain. Wow. The bike is great. I was concerned about loosing some climbing pace not using my hardtail, but totally not the case. The Scalpel has made me faster all-around over very rocky terrain. Goodie. The new bike has tons of variability with both front and rear shocks to dial in the perfect speed-to-handling ratio. I found the sweet spot today.

On a workout note, for the most part, the hard stuff is done. Let me say it another way, 11mths of focused working out is done. All that remains is to rest up and to then go nuts and leave it all on the course next Sunday. Being "done" is pretty motivating in and of itself. I feel extremely well prepared.

Swim - I did 6x300s and 6x100s earlier in the week...fastest splits ever for both distances.

Bike - I did 2x30min race pace efforts up a gnarly, rocky climb today...set a :30 PR on the first one and held the second one within 1:00 of the first. So, pace and endurance are where they need to be. (The PR I broke today had been set last week where I took 3:30 off of my pre-Tahoe/Xterra USA Championships PR).

Run - I hit the track for some 400s earlier in the week and was easily able to hit my target pace, a pace that took everything I had only a couple of weeks ago. Also in recent brick runs, I have been able to engage race-pace running speed much more quickly (unlike at Tahoe/Xterra USA Championships).

All systems GO.

Peak Workouts Gearing Up for Worlds

Not much time left until the big show. At first, I thought having Nationals and Worlds so close together was going tough on a number a levels. However, I am finding the alternate for two reasons...1) My body and mind are in full on race mode. Nothing gets both ready to race big like a big race and 2) I have a great coach. I have complete confidence in my plan and my fitness....talk about a mental load off and an enormous confidence boost!

To highlight both, over the weekend Coach Grasky was in Phoenix to get himself back into race-mode by doing some mountain bike and cyclocross racing. Although I didn't do the races with him even though they sounded like fun, after the races, I was sharing with him how I felt kind of crappy during a super tough mtb workout with 4.5k+ ft of climbing with 3x30min race pace intervals. He actually laughed at me and said that a) my fitness was/is "there" and b) I am pushing myself harder than I have all season because of my "big race mode" mentality, so the intervals will naturally feel harder. Yeah...nice positive talk, but I want to hard numbers/data. I looked back and he was right...the same interval took me 3.5min longer only a couple of weeks ago. Ok, he was right!

Training is tough to classify without spelling out each workout. What I can easily say is that volume has come way down, intensity is race pace or greater and after this Saturday I will be in full on taper mode. Rest is my best friend and I am stoked to see what I am capable of with it.

Hard to believe that the season, all this crazy hard work, is almost over. The best part about it is that the end is most exciting part with Worlds....and....I am super ready to crush it. Gives me chills even thinking about it.