Trusting the Taper...

For those of you in the know, I am training for Ironman Arizona (4.9.05). In my quest to get to the big dance in Kona, I have taken great pains to "align" different elements of my life to make sure that I have the time, energy, support, etc., to put in the right training to get the right result. I got myself a coach (The Terminator), I have a job that allows me to work on my own schedule (soon to be full-time coaching with PTS), an amazing wife who supports me in all I do, incredible sponsors who help help make the financial burden of training that much more bearable. Not to mention the aggro support of my ass-kicking teammates (Team Psycho) who inspire with great performances and lots of trash-talking. :-)

It has been an amazing three months of preparation for IMAZ. From starting to work with Scott (my first tri coach) to logging serious indoor hours on the trainer (thanks to all who supported!), I have put in some serious miles. In fact, until the training week in AZ (3/7 to 3/14), I had my longest bike week was on the trainer (280 miles). That's a LOT of trainer time!

But now that the race is looming, I am faced with that age-old dilemma of training: AM I READY? There are two ways that athletes ususally react as race day approaches:

(1) I am a tri-monster, ready to kick butt! (20% of folks, usually newbies)
(2) I am cooked. Toast. No way I am ready? What the hell have I been doing? (80%, usually vets)

For the first contingent (the 20%), training has consisted of a lot of personal bests. As an Iron Rookie, the sheer increase in training time and volume - if done judiciously - results in improved fitness. By the time the taper arrives, most folks have reached a new level of training performance. Having hit new PBs for the swim and bike (and sometimes for the run), these folks feel pretty darn invincible. Most even start to make that basic error of recalculating their goal times (well, maybe I can ride 18.5 for the 112 miles, etc.). These folks are living proof that "ignorance is bliss", as they have yet to experience what an Ironman event truly is. I am not faulting them - I was there myself several years ago...but now I am in group #2....

For the second group (the 80%), as IM vets we know that the event defies any training regimen. Sure, you can whip up a training plan or have a coach (either one, or both, are important!), but the day is something different. Having done an IM, we all want to change something. Some folks want to pick up time on the swim, others want to dial in the bike, others just want to get their nutrition set. We start early with big plans, but as the event approaches, we get anxious. At no other time is this feeling greater than when the taper begins.

The taper is a difficult part of the IM training process for several reasons: (1) It means the event is around the corner. (2) There is no time left for another killer workout. (3) You feel like crap. It is #3 that gets most athletes...precisely b/c right now we want to feel awesome and invincible. We feel like crap b/c our body - having finally come down from all that exercise - is consolidating the work we have done into fitness. Think of a pre-race meal process:

A) You wake up and are hungry (and a little nervous), so you eat diligently. (Your Training)
B) You get full and have to digest what you ate (very nervous). (Your Taper)
C) Your body is fueled up and ready to perform. (Consolidation)

So for those of you entering the Taper phase, have patience. This mental and physical process happens to all of us whether we have one IM race - or five - under our belts. Think back to your training, think back to those finish line experiences and prepare yourself mentally for when you body turns the corner. B/c then it's time to race!!!

Happy Tapering,

Patrick

Getting It Done...

[Shot of my PowerTap CPU during training week]

I learned a lot of things during training week. I learned that 37.5 hours a week won't do me in. I learned that I will eat anything that is left out at 3am that isn't nailed down. I learned that, despite my best intentions, I will eat energy bars 24/7. I learned that eating energy bars 24/7 has a not so happy impact on your digestive track. I learned that I could drink coffee at 8pm and fall asleep at 8:45. And as the picture above shows, I learned you don't need zip ties to secure your bike computer to your handlebars...some duct tape will do the trick! :-)

Most of all I learned that there are no limits.
I was constantly surprised at how I was able to keep going, everyday, despite how I felt. The only thing that was threatening to stop me? The preconceived limits I had already set on my own performance. I think a binge training week - or weekend - is important as it helps you re-establish your fitness boundaries.

Until you break them the next time!!!

Keep up the good work...

patrick

Day Five of Six Complete...

Saturday 3/12: Bike 90, Run 5.
I treated myself to sleeping in this am. I was so excited to not have to swim (after 4 straight AM swims) and treated myself by going straight to breakfast. Well, I did do my core exercises first! ;-) Then it was up to the room to prepare for the ride...I got geared up, got my food together and then prepared to head out...

It was another sunny hot AZ day, but with a bit less wind on they way out. It was so nice to turn at 45 miles - almost felt like I was taking it easy. Well, except for my butt - which was killing me. I think it actually hurt more to get up off the seat than to sit back down...contradictory I know, but those of you riding this much know what I mean. :-( I did meet a great local triathlete, Mike, on a 70-mile ride, prepping for IM AZ. We had a nice ride out to Fountain Hills together...This time my iPod didn't die...highlight was saying hi to the same construction crew for the 4th time this week...told them I was riding out of Tempe on day one...and they didn't believe me! So by day four, we had out own little joke going...

The run went by pretty fast. Found the course, and ripped it up. If only the race was 90 miles...

Sunday 3/13: Run 12.5.
I totally overslept today - some old college buddies were in town and we were out late - and had to cut the run short. I was going to run 2.5 hours, but only got in 1:40. It was a great run, finally adjusting to the heat, but I was beat! My heart rate was super low for the effort...classic sign of overtraining...so in the end I guess the shorter run was probably for the best.

Weekly Totals
Swim: 18.5k Bike: 450mi Run: 42mi

PRs for all three distances and total time (37.5 hours). But I am B.E.A.T. Off for a day to get back to Boston (snow) and the real world (work).

Keep on training!

patrick

Day Five of Six Complete...

Saturday 3/12: Bike 90, Run 5.
I treated myself to sleeping in this am. I was so excited to not have to swim (after 4 straight AM swims) and treated myself by going straight to breakfast. Well, I did do my core exercises first! ;-) Then it was up to the room to prepare for the ride...I got geared up, got my food together and then prepared to head out...

It was another sunny hot AZ day, but with a bit less wind on they way out. It was so nice to turn at 45 miles - almost felt like I was taking it easy. Well, except for my butt - which was killing me. I think it actually hurt more to get up off the seat than to sit back down...contradictory I know, but those of you riding this much know what I mean. :-( I did meet a great local triathlete, Mike, on a 70-mile ride, prepping for IM AZ. We had a nice ride out to Fountain Hills together...This time my iPod didn't die...highlight was saying hi to the same construction crew for the 4th time this week...told them I was riding out of Tempe on day one...and they didn't believe me! So by day four, we had out own little joke going...

The run went by pretty fast. Found the course, and ripped it up. If only the race was 90 miles...

Sunday 3/13: Run 12.5.
I totally overslept today - some old college buddies were in town and we were out late - and had to cut the run short. I was going to run 2.5 hours, but only got in 1:40. It was a great run, finally adjusting to the heat, but I was beat! My heart rate was super low for the effort...classic sign of overtraining...so in the end I guess the shorter run was probably for the best.

Weekly Totals
Swim: 18.5k Bike: 450mi Run: 42mi

PRs for all three distances and total time (37.5 hours). But I am B.E.A.T. Off for a day to get back to Boston (snow) and the real world (work).

Keep on training!

patrick

Q - What's hotter than hot?

A - Tempe in March.

Q - What's hotter than Tempe in March?
A - Unfortunately, I bet the answer to that is Tempe in April. On race day. When I hit the run. Today it got to 90-degrees. I was drinking like nobody's business and it didn't make a difference. I mean, my bike frame was physically hot to the touch. When I filled up a water bottle - half water & half ice - it was warm 45' later. When I got back from my ride and went to wash my face, it felt like sandpaper I had so much salt on it. Ugh.

The details:
AM Swim - 4k. Half with masters (until I couldn't keep up) and then half on my own. These kids can swim. This put me at 19k for the week (personal best).

PM Ride - 120mi. Same course as Tuesday. At least I knew where all the debris was! A litttle windier today...took me 7' longer. Mentally easier, but maybe that was b/c it was so physically hard!

PM Run - 4mi on Tempe Town LAke. Felt great. Was cooking along...but it was 5:30 and on the cooler side. Race day will be a gut fest...

Stay tuned for more training...I am off to bed...

p

A hot one in AZ...and some "hot" tales as well...

5k swim, 12.5 mile run. "Easy Day"

After yesterday's 8+ hour effort, today's work sure did seem light. Last night when I was thinking about it! :-( My alarm went off at 5:30 to make master's swim...and I fell back asleep. I was able to wake up about one hour later, so I hit the pool solo at 7. Very long swim set...I was pooped, so the warm up took for-evah!

400 swim / 600 kick / 500 pull
12x50 (drill/free)
8x250 as 100 IM/150 Free
200 Pull
6x75 as (25 underwater / 25 free / 25 breast)
200 kick
200 free

Then it was off to IHOP where I got some pancakes and an omelette...and lots of coffee. Then it was home to catch up on emails and webstuff...as I waited for the heat of the day. My waiting almost did me in....found a great run course (more on that later) and then worked to dial in 1:45. I was suffering and thought it was the legs (super heavy from yesterday) when I realized that it was 86 degrees out! Yikes! I was en fuego, out of fluids by the halfway point! Ugh! I pulled it together, but it was a tough tough run.

The HOT tales...
For those of you requesting the skinny on the antics in AZ, well, I have to say I have been holding out on you. Nothing too spicy, but I have to admit the other day that our overzealous cleaning lady came in the room as I hopped out of the shower. We were both pretty shocked...but my favorite part had to be that she kept cleaning as i tried to find clothes (after I found a towel, of course)!

But even that was surpassed today when I was hit on by a flight attendant during my run. He was a very nice guy out for a ride on his layover (oh, the metaphors abound!)...he told me about the run course, so that worked out for the best!

Who knows what will happen tomorrow....if I can wake up!

happy training...

p

Coach P in AZ...

With the camp stuff behind me, I am up to no good here in AZ preparing for IM AZ (4.9.05). I have a really ambitious program here (a la The Terminator) designed to help shape mean into a lean, mean aerobic IM machine.

I was relatively active during the camp, but things got started yesterday in earnest. Tuesday: Biked 80, ran 4, swam 4k for a total of 5:45. Nothing killer here, just moving a lot. ;-) Wednesday saw me up at 5:30 to make a 6am masters swim with the Sun Devil team (based out of ASU). Got in another 4k with them (including, 2x 5x100 best average free - super tough effort!). Then off to the pad to prepare my ride...now I know why they have sherpas at other camps! I butchered putting my PowerTap computer on ...ended up using Duct Tape! :-O Hey, if it works...

This was all procrastination leading up to a 120 mile ride (Avg. HR of 127, Avg Watts 193)...first 60 miles was super tough, I was stomping on the return (3:30 out, 3:05 back). Very nice! Then it was off for another 4-mile run - pretty easy. I am super beat and ready for more sleep...more swimming and running tomorrow...

Out here living my endurance dream...what steps are you taking to reaching your dreams?

~P
++++++
The first step is always the hardest...

AZ Mini Camp Wrap...

"Great camp, great coaching, great company. Enjoyed the whole thing and appreciate all that you and Maura did to make the weekend run smoothly. Can’t wait to work on posing, “catching up” on my swim stroke, and ramping up my cadence."

Well, that about sums it up! The camp ended on Monday at noon - everyone agreed that the time just flew by. Who knew three days could be so short??? It looks like the campers had a good time - and Maura and I had a great time as well. Lessons learned for next year's edition:

1. A more rural setting.
2. Line up massage opportunities.
3. Invite others to present (so Patrick can rest!).
4. Maybe 4 days???

Many thanks to Fuelbelt.com, ClifBar and EnduranceFilms for sponsoring our camp...stay tuned for more info and make sure you SIGN UP for the IM USA camp in June (do it by 4/1 and get $50 off and a Fuelbelt BackPack or DVD.).

p

AZ Mini Camp Day Two

Today started off with the promise of lots of rain. After yesterday's "Ride of Hail", we weren't ready to take any chances...so we were already prepared to make a change (or two) to the day. We started at 7am with some yoga and stretching work - our hip flexors needed it! - and then off to some quality breakfast. Man, I love make your own belgian waffle...definitely a part of my training plan food pyramid (along with coke, clif bars and lots of bananas).

We headed out to the pool only to find out that it was closed. Seems as if one of the two required lifeguards was oversleeping (maybe that mud volleyball tournament took it out of him/her?). So we were off to the gym where we covered some weightlifting basics (until Robyn was kicked out for wearing a tanktop???) as we waited for the pool to open.

When the pool opened up, we got in a solid hour of technique swimming. We really focused on the catch today and recruiting our lats by building pressure on our whole forearm early in the stroke. After the pool we got some lunch at Einstein Bagles (yum, yum). We came back for some resting/digesting before a long run in the PM. We had a long ride on the schedule, but the 75% chance of thunderstorms made us reconsider.

So Maura led a run on the Tempe town lake (where, by the way, we DID see folks swimming on Saturday!!! :-O ) while I took Bill up to the local trailhead for a long run. I got in 2 hours (pretty easy with no Magellan to mess me up!), and Bill got in his longest run ever (timed): 2:39+ Here he is post run!

Running the camp is a blast. There is nothing like watching people learn stuff for the first time...it is really inspiring! Off to the pool for video time and our long ride tomorrow!

See ya soon,

Patrick

AZ Mini Camp Day One

After our campers arrived last night, safe and sound, and after an adventurous dinner in Old Town Scottsdale, we were ready for this morning. Well, almost ready for this morning. Any trip to Tempe involving we wouldn’t be complete without rain. Tropical storm rain, according to the locals…and it started in earnest at 3am. Total deluge, pounding against the windows of our hotel room. The symbol looked like this:

but there was no question about it…it was rain. Thankfully by the time the morning came around, we were free and clear. We had a 7am start where we reviewed run technique and did some photo analysis. Then it was off to a quick breakfast and over to the pool at ASU.



We spent two hours – most of it in the sun – reviewing swim technique and working on building speed in the water. We were next to the ASU Sun Devil’s masters swim team…for any of you on the East Coast who swim with a masters swim team, you have no idea. These guys and gals can swim…no joke. They were doing drills I haven’t seem collegiate teams doing before…my Somerville Masters swim group had better watch out!!! :-)

After the swim, we shot back to the hotel for two presentations (Personal Speed: Determining Your Ideal Race Pace and Making The Most of Your Tri Season) as well as a quick sandwich. Then it was off for a two-hour technique ride in the hills south of Tempe. We started off at a local trailhead (yes, THAT one Vinu) and started making our way out of the city…towards the foothills…that were usually green but today, were…dark. Almost black, even. After a quick check (totally scientific, e.g., removal of my sunglasses), I saw that not only were the hills black, so too were the MASSIVE CLOUDS above them. Unfortunately, we had only just started and turning back wasn’t exactly an option…so we rode on…and on. Maura asked me about five times if there was another place to ride. But in Tempe, there really isn’t. So we kept on until we reached the goal – a nice stretch of road where we could ride in relative calm. Of course the dark clouds had something to say about that: massive rain, hail and huge gusting winds. Nothing like a sick tailwind and a jolt of lightning-fueled adrenalie to get you moving again!!! We were back to the van in no time and returned for dinner.

Tomorrow predicts more rain…we’ll see about that!!!

Train on,

Patrick

Insane in the membrane....

Love that song...think it's a Cypress Hill song...

Insane in the membrane
Insane in the brain!
Insane in the membrane
Insane in the brain!

Insane in the membrane
Plenty insane
Got no brain!
Insane in the membrane
Insane in the brain!

Just like indoor trainer rides...repetitive, rhythmic, and too much of it will drive you crazy! :-) I managed to break up my long ride yesterday by watching episodes from the third season of the Simpsons. Now, don't get me wrong...I LOVE my Simpsons. I wasn't looking forward to the episodic nature (change every 20') as it would make me realize that I had been on the trainer that long...

But something strange happened...each episode got funnier and funnier...until, at one point in the middle of my third set (of four) 20' in a big gear, I couldn't pedal I was laughing so hard. It was the episode where Millhouse gets a girlfriend and Bart gets jealous and Homer tries to lose weight with submliminal tapes....there was this commercial about a candy bar...in the background...

First, we start with pure butter...
[homer speaks @ smthng]
Then we cover it with melted chocolate...
[marge speaks @ smthing]
Then we add pure butter...

By the time they got to the second butter, I was done...this was the third such candy commercial, and I was cooked....

But somehow I managed to finish the ride!!!

Off to AZ...post soon...

p