Coaching

A wide variety of coaching options exist for the would-be Ironman finisher.

You can sign up with an outfit like Training Peaks, which sells pre-made schedules and also adds logging software and email reminders. In fact, the plan T2 and I are using as a blueprint is available on that site. Other coaching options include Rich Strauss of Crucible Fitness, Coach Cal of Critical Speed, Lance Watson of Carmichael Training Systems, Troy Jacobson, Gordo Byrn... too many to name. There are 22 coaches in the Washington region alone listed on the USA Triathlon site!

Signing up with a coach is probably a good move, depending on your goals. However, given my goals are so modest (just finish), I will merely work on the endurance to finish the event, so I believe I can self-coach adequately. That, and work with and bounce ideas off my training partner T2. Plus, T2 has a unique triathlon resource available: a friend J who is an experienced triathlete and will undoubtedly be able to offer a nugget of wisdom here and there. T2 and I may also glimpse some info off fellow triathlete JHS as the season progresses, as JHS is working with a coach.

As the miles climb I am interested in nutritional considerations during the event. But more on that another time.

Besides, coaching can be pricey, around $100 per month as a rule of thumb. I'll need to save that money for training gizmos I am considering...

Countdown

Just for fun, I added a simple Javascript countdown timer, at the bottom of the right navagation column. It shows the number of days left until our respective events.

Hotels for IMCdA

Geez, people are already asking about accomodations for IMCdA!

I'll let a few more responses collect and then place my reservation. I am also planning to make one for a weekend about a month in advance, as I'd like to ride the course beforehand.

Quick Takes

First, I'm still sore from the minimal strength training I did over the weekend! Particulary my pecs and triceps. This just reinforces the fact I must make extra effort to strength train.

When I worked with a trainer, I had three one hour sessions a week. I don't think I'll be able to spend that much time in the gym - I may only be able to do a single one hour full body workout per week. That isn't much, but I think it will be better than nothing. After all, with the trainer we would just hit muscle groups once a week (legs one day, arms one day, shoulder/back one day) so in effect I was training a particular area once a week. I'll see how scheduling goes.

Second, for motivation I searched the forums at Tri-Newbies Online looking for Ironman CdA race reports. I found and printed out several, and am reading through them to glean whatever information and inspiration I can.

Third, I rode my bike to work today. Granted, it isn't very far and I didn't stay in aero for long, but I think my minor fit issues can be resolved by bringing in the aerobar stem a bit, lowering the seat post slightly, and possibly getting a different saddle.

Flexibility Training

What goes along with strength training is flexibility training.

Both will help prevent injuries and muscle pulls. Flexibility will also help me as I put my various limbs through ranges of motion. I need to stretch my lower back so I can sit comfortably in the aero position for extended periods.

Most importantly, flexibility will make it more comfortable for me on the bike. I plan on a bike fitting for my race bike, as I'm not as comfortable on it as I think I should be.

Part of me is reluctant to do the fitting, because I'm afraid I'll either hear: a) your bike isn't the right size and nothing can be done except get another one, or b) you are already fit perfectly, so you'll just have to deal with the minor discomfort you feel. But, this is silly as I need to have it taken care of. I'm not miserable on the bike, I just wind up fidgeting frequently and can't stay in the aero position for long. Part of the discomfort is saddle related, and the other part is neck and shoulder soreness.

It is possible a different saddle will help. I'm using a Selle San Marco Aspide Triathlon Gel saddle, and may consider one of those split ergonomic saddles. As it turns out, T2 has a saddle like that and I found it comfy for the few minutes I tried it out once.

I'm hoping with some stretching and a bike fit, this will be taken care of. I know I need to figure out something, as I'll be spending around 7 hours on the bike during the event, and it has to be comfortable otherwise the race will be shot.

Strength Training

Over the weekend I did a recon mission to the gym, and did a very basic upper body workout.

I'm a member of 24 Hour Fitness, and have been generally satisfied. I joined when I lived in Seattle and used to frequent the downtown gym, but now that I live on the Eastside, the closest gyms are in Kirkland or Bellevue. The Kirkland gym is closer to home but it doesn't have a pool, while the Bellevue one does, so I went there to check it out. Unfortunately, the pool is tiny, maybe 15 yards. Looks like I will be doing most of my swimming at Juanita High School, a few miles from my home. Since the Bellevue gym's pool is unsuitable I'll just go to my local gym in Kirkland.

When I first joined, I also signed up with a personal trainer. This was mostly because I had never lifted weights and wanted some help so I wouldn't injure myself by performing the exercises incorrectly. It was great, I did three sessions a week for nearly six months... but then I stopped as it was getting harder to schedule, and I was planning to move anyway.

Back when I strength trained, I never had muscle soreness after a run. I improved my time at the Shore Run, a 6.7 mile run, from 59 minutes to 55 minutes, all on far less running than I had done previously. So I know there are benefits, I just didn't make the time for it.

To prepare for Ironman, I know that I must do some strength training. This is because strength and endurance are related - you can't have one without the other. Obviously, exclusively lifting weights won't help you finish an Ironman, but the strength gained from doing it will make it easier. I'm not going to body build, where you are constantly working at the upper limit of what you can do, instead I will strength train. My sets will be comparatively lower weights with higher repetitions.

I'll think about what would be a good set of exercises for a full body workout, to be done once a week, or twice a week as time permits.

Participant List

I now am listed as a participant in Ironman CdA. Check it Out.

Theoretically, friends of mine who are bored enough to search for my registration at various Ironman events could stumble upon this. ;)

La Cosa Nostra

I met with T2 this evening, to plan for what I will call project "La Cosa Nostra" (Italian for 'This Thing of Ours') or LCN.

We are working off the Gale Bernhardt 16 week first timer Ironman plan. T2's target race is Ironman Arizona, which is April 9, 2005, or week 14 of 2005, so we need to officially start the plan no later than December 19. However, in order to get an extra week of taper, plus build in a little slack due to holidays, we are starting up on December 5.

That doesn't mean we're just going to laze out until then! Far from it. The 12 or so weeks we have until kick-off will be spent building up our base fitness and strength - we'll be training to train, so to speak. This means biking and running with each other (and maybe with others), once a week or more (if possible), during the base weeks and continuing through during the training plan. We will strength train and work on flexibility on our own. Swimming will likely be separate, as the open water season is coming to an end, and we are members of different gyms.

For added variety every other week, we will try a group bike ride with the Cascade Bicycle Club, and a group run with the Eastside Runners, depending on how convenient it is. Perhaps we will get some ideas for training routes at these events.

We have some other smaller target events planned:

• Dawg Dash, October 24
  
• Seattle Half Marathon, November 28 (I will be out of town and miss this)
  
• Chilly Hilly, February 27 (? has not been scheduled by Cascade yet)
  

We also have a friend, JHS, who is training for Ironman USA Lake Placid. Thus, JHS will be doing long bike rides and T2 and I will see if we can join once in a while. Although JHS signed up with a coach who may load JHS up with crazy workouts, I expect our paces to be compatible enough that we can ride together when convenient.

T2 and I aren't planning to tell JHS we are training for an ironman. Instead, we will phrase our desire to ride as wanting to emphasize bike volume for the upcoming season.