Time Management

Just this last week I was absolutely thrilled to learn that I have been accepted to the University of Washington School of Medicine. After four years of effort in college, thousands spent on the application cycle, and months of anxiety and even occasional self-doubt, I am extremely excited, grateful, and humble to be a future member of the class of 2014. This turn of events will have a significant impact on my triathlon training, however, as the time constraints of a medical education will be substantial. Fortunately, this man has provided me with no excuses:

Training as a medical student on just one-hour per day  lunch breaks, Bannister was the first man  to record a time beneath the 4-minute mile barrier. This moment, captured in the epic photograph above, was monumental in running history and will certainly serve as inspiration for me in the years ahead.

The mastery of 3 disciplines, implicit within the pursuit of mastering triathlon, is extremely time consuming and would appear to be mutually exclusive with medical school, a demanding job, or raising children. But with proper time management and the devoted execution of an intelligently structured program, it's certainly possible.

My simple plan, as of this moment, is to have a morning workout, alternating swimming and running, along with an evening ride on the trainer while studying with my notes propped up on the aerobars. By varying my workout intensity in running and emphasizing technique work in swimming, I believe I will be able to continually improve my fitness while regularly completing 10-hour training weeks and, more importantly, keeping a healthy marriage.

If you find yourself not currently training to the extent you would like, analyze the manner in which you spend your time. Could you commute by bike? Join a Masters Swim Team to keep yourself accountable? Have your spouse bike along with you as you go for a run? Any number of options are available, it just takes a little creativity and effort.

Best Triathlon Ad Ever

Background:

Italian saddle maker fi'zi:k printed a provocative ad in Triathlete Magazine about a year ago featuring top female pro triathlete Sam McGlone. The ad, understandably, demonstrated quite a stir and became very recognizable. I believe it's very well done and certainly grabs your attention. Well, now it's been surpassed.

The Best Triathlon Ad Ever:
Take two of my favorite things- trisports.com, an excellent tri shop that provides brilliant customer service, and Andy Potts, a widely renowned ex-college swimmer turned Olympian triathlete and top Kona finisher who is renowned for both his happy disposition and powerful competitive spirit- and combine them. I give you the Andy Potts Trisports.com ad recently featured in Triathlete Magazine:

Instantly recognizing the McGlone ad format, I actually laughed out loud. I appreciate the humor of this ad so much that I am going to buy something from Trisports.com just because they made it. But in all seriousness, they're an excellent company that I've had great interactions with in the past. And Potts, whose sense of humor is photographically proven above, seems by all means to be one of our sports greatest champions both on and off the course. Bravo.

Nutrition: Caffeine and Triathlon Part 1- Pain Reduction

I decided to investigate the specific interaction between caffeine and the physiology of the endurance athlete. With supplements containing caffeine gaining an increasing foothold, I wanted to know specifically how and why caffeine may enhance or inhibit my performance. From GU including 35mg (about half to one-third the amount in a 7oz cup of brewed coffee), to Chris McCormack placing Red Bull in his special needs bag early in the run at Kona at the advice of Peter Reid, caffeine is starting to be a widely advocated supplement. The International Olympic Committee even recently removed it from its list of banned substances. But, beyond the benefits purported by advertisements or hearsay (be it from a world champion or not), I wanted to know the science behind the buzz caffeine provides. Though I'll refrain from referring to caffeine as 1,3,7-trimethylxanthine, I did reference primary sources from research journals and here is what I found:

Background:

From a past research project on caffeine, I knew that the compound is a competitive antagonist of adenosine. This means that caffeine binds to adenosine receptors in the brain, blocking the binding of adenosine. As adenosine is a neurotransmitter with an inhibitory effect (it promotes a calming response, such as promoting sleep and inhibiting excitement), the blocking of adenosine results in the excitatory response we so frequently associate with caffeine. For a visual representation of this phenomenon, please refer to the figure below:

More than allowing you to terrorize the Japanese, the ingestion of caffeine results in physiological changes that a triathlete would find beneficial. Journal articles repeatedly refer to caffeine as an 'ergogenic aid', which is the way individuals with PhDs say 'performance enhancing.' Motl et al hypothesized that, given Adenosine's role in nociception and pain processing, the inhibition of adenosine by caffeine could play a role in inhibiting the processing and perception of pain stimulus. In a study published in the Journal of Sport Nutrition and Exercise Metabolism, they found that quadricep pain induced by cycling was reduced with caffeine consumption in both habitual coffee drinkers and those who rarey consume caffeine. Though they did not elucidate the specific physiological mechanism, accroding to Motl, ""We've shown that caffeine reduces pain reliably, consistently during cycling, across different intensities, across different people, different characteristics. (1)"

Race Report: Spokane Monster Dash 5km Fun Run

The day dawned cold, and fittingly so. For when one signs up for an event as punishing as a 'fun run', the specter of future pain looms over the horizon like a terrifying phantasm.

These ducks may seem happy, but they're actually frozen in place

Pressing on heroically despite these inhuman conditions, I endured the short drive to the beautiful South Hill District of Spokane, where, within the gorgeous Manito Park, a Monstrous Dash of epic proportions awaited.

The 5km Fun Run was to begin at 9am and would circumnavigate the beautiful, if not unreasonably cold, park. Numerous participants could be seen in clever costumes, from the outrageous neon colors one would expect runners to adorn to the more creative, such as one couple dressed as the Incredibles, to Pirates, Cheerleaders, and a myriad of other characters.

I arrived to cheering faces- which, given the temperatures was either an incredible display of the human spirit or, much like the ducks, they had simply frozen that way- at the Pre-Registration booth. I hadn't ordered a shirt (which, it turns out, were pretty cool and a sweet deal at $10) so I picked up my race number (254) and applied it to the front of my shirt. Quick tip: Always crumple your number up beforehand. It allows it to better conform to your body during the race.

My clothing was not up to the task of standing around in the cold, so I gladly took to previewing the course as my warm-up. As I had difficulty locating the start, I simply ran through the finish chute and set about previewing the course backwards. Having this knowledge of the last stages of the course would serve me well late in the race.

After about 20 minutes of easy running, I reported back to the Registration area and learned where the start was. Pleasantly, it would be a fast, gentle decline leading to a sharp left turn. As we waited for the final individuals to line up, I did a few strides (sprints emphasizing technique) to better prepare my circulatory system for the impending effort and to keep warm, as many other participants were relegated to simply standing there shivering.

The very fit woman at the far left is, very understandably, extremely cold. 

Also, a baby is ominously raised in the background. 

As we were about to start, the announcer took a few liberties with his position to make a few jokes and then counted down.

"10-9-8-4-3-2-1", that's literally what I heard, and we were off!

Three of us lead the sprint out. Fit Woman (middle), likely in a desperate attempt to become warm, Charlie (left), humorously dressed as a female member of the Spokane Swifts Running Club (who generously put on the event), and myself (254). I thought I had fairly good running form, but it looks like I'm striking my heel pretty hard here. Something to look into...

Charlie, from up above, assumed the lead, and I happily found myself running close behind in 2nd/3rd place for the first mile. I had been training in the range of 5:58 - 7:00 pace for my tempo work and my goal was to break 20 minutes for the race, as my goal is to break 40min at the 10km race on November 25.

The course took us along the streets lined and covered by beautiful autumn leaves. We were chasing a lead bicycle manned by a Spokane Swift dressed as a Pink Superhero, her bright pink wig easy to spot 50 yards ahead. The streets wove up, down, and around which provided for a very engaging race. After these twists and turns, with the accompanying minor elevation gains and losses, we were led to a long out and back. This section sent us down a tree lined street with an incline on the out section and a decline on the return stretch. I knew that if I maintained a solid pace going out, I could really stretch it out on the decline, which I knew from my preview continued into the finish. Coming back down the decline I was right with another runner who stayed with me through two surges. There were a few curves ahead, however, and one leading right into the short straightaway before the finish, and I knew that if I could get a gap before the curve it would stick. I threw in a final surge and held it, sprinting in for a strong finish.

Entering the finish chute

I took my time decelerating and tore off the tag from my number, giving it to a volunteer. My incredibly supportive wife, having braved the elements to provide these photos, was there to meet me. I was happy with my effort and the pace that I held. My pace was right around the 20-minute mark (I didn't expect that the race would not be timed, but should have brought a watch myself), which I hope will put me in a solid position to break the 40-minute barrier in my 10km in one month.

Some excellent post race treats were available, and I grabbed some apple slices and a berry flavored FRS.

I highly recommend the Monster Dash as an enjoyable fun run racing experience, and would definitely challenge you to sign up for a race in your area.

Product Review: Patagonia Houdini

I have a severe case of brand loyalty. I will only purchase equipment from specific brands. For example, if Montrail went to war, I would fight for them. I am, for better or worse, a very discerning consumer and a company must have an excellent product, image, and a very high level of involvement within racing or charitable efforts.

One of the companies for which I am an advocate is Patagonia, an apparel company that I was introduced to through my background in climbing and fell in love with for their style, excellent materials, and conservation efforts.

I do not consider them by any stretch a fitness related company, but do believe some of their products can make the crossover nicely. After all, if a jacket is designed to be carried up K6, it can probably handle your early morning run.

K6 in the Karakoram. I believe Steve House used the Houdini in a super fast, alpine style ascent

This happens to be the motus operandi of the Houdini, Patagonia's ultra-lightweight shell. Though I love the jacket, I do so much like one would a family member- in recognition of and despite its flaws. The Houdini is somewhat apathetic in its repulsion of water, and after a long run, the forearm section of the sleeves can be quite wet due to a lack of breathability. But these drawbacks come with some excellent benefits.

The Patagonia Houdini

The weight. Oh my, the weight. 4 oz of goodness- including the hood- wrap around your upper torso. There are also elastic cords within the hood and around the waist to make sure the Houdini cinches down tight. I also really like that the hood isn't removable. All I do is simply tuck it down the back of the neck and I'm good to go, able to pull it back out on the fly should threatening skies end up backing up the promise of rain. The fit is also excellent for me and I run completely unencumbered. Finally, the style is something I love. The burnt orange color and understated dark grey patagonia logo on my jacket are perfect, in my eyes, and I find myself excited to put the jacket on for a run.

As an ultralight jacket, the Houdini comes up short. But as a stylish, ultralight, water-resistant windshirt, it performs exceptionally. Would I buy another one? In a heartbeat, although I would certainly check out the products offered by some of my other favored brands in the multi-sport world. I don't think I'll need to, though, as after years of regular use, the Houdini appears brand new. Given it's ultralight weight, that level of durability is a testament to the quality of Patagonia and the Houdini.

Run: Running- something to do during winter

For something so simple, running can be surprisingly complicated. Though that's not one of the most intelligent sentences I've ever written, a runner would certainly nod along knowingly. One of the great mysteries of running lies in its attraction. 

Be it for the pain, the release, the fitness, or any combination of these, running has an unmistakable appeal. This appeal, however, is completely incomprehensible to the non-running populace and only apparent to the runner after about three weeks of continuous training. But once the motivation and even desire to run is reached, it can be a powerful drive towards new fitness. 

After neglecting my running for the chlorinated and wheel-assisted disciplines, I've come full circle and readily embraced it. My base training phase will be dedicated to running, in fact, and I'm maintaining the motivation to train despite the deteriorating weather by signing up to race. In late September, I registered for the Halloween Monster Dash 5km on Oct. 25th and the Thanksgiving Turkey Trot 10km on November 26th. In preparing for these events, I'll have a great push to get out the door and also greatly improve my triathlon racing. 

Racing within the individual sports is one of the most enjoyable elements of multi-sport, ironically, and I would highly recommend finding a local event or two to place on the calendar to keep you motivated in the coming months. Ontherunevents.com and a Google search for local running clubs/stores are two great resources to get you started. 

Nutrition: Making Race Weight with Healthy Desert Alternatives

The wife and I were shopping at the local grocery store (wait, it gets better) and were in search of ice cream. The usual suspects- Breyers, Dreyers, and those overpriced b*stards Ben & Jerry's were all well represented groups within the frozen desert populace, but something new caught our eye. Something delicious.

Umpqua Dairy is Oregon's largest, and their delicious ice cream is made, apparently, with only the finest ingredients. I believe them. We took 'Chocolate Peanut Butter' and blended it with a little milk to make a very thick milkshake. The peanut butter chunks blended into tiny bits adding a perfect texture complemented by the ribbons of peanut butter and delicious chocolate flavor. All for just $2.50 a half-gallon.

The siren song of this milkshake is difficult to resist. But that guy who just passed you in your next race? Yeah, he didn't have one. 

Each milkshake required an 1/8th of a gallon, however, and was comprised of 18g of fat, 21g of sugar, and  315 calories (though there are 7g of muscle building protein....). That delicious experience calorically neutralized a 30 minute tempo run. In my view, the 10 minutes of pleasure a desert affords the consumer isn't worth the guilt and calories. Unless it's made with Umpqua- that was a damn fine milkshake.

There are much more nutritious and comparably delicious alternatives available. One of my personal favorites- mixed berries with whip cream. The cream will satisfy your lust for dairy should you crave ice cream and the berries will serve up some quality nutrition. Rather than suffering the burden of the aforementioned milkshake, you'll receive only a paltry 20 calories, 1g of sugar, and 1.5g of fat if you use 2 tablespoons of Grade A Whipped Light Cream found in the spray cans at your local grocer. You could also go big and make your own whip cream. Try out this recipe that I found here at bonappetit.com 

Photo by Leo Gong, courtesy of bonappetit.com

Bike: Working while working out

My current endeavors require that I study for at least an hour or two each day. At the same time, I also need to put time in on the saddle, and the colder temperatures are making a push towards increasing riding time spent indoors. Unlike many triathletes, I enjoy indoor riding because it facilitates one of my most highly favored activities: studying while on the bike trainer.

I simply prop my study materials on my aerobars and go to town. Though not conducive with more difficult interval workouts, studying on the trainer works perfectly for a steady tempo ride or a recovery ride. The only negative is that it's harder to focus while one is pedaling away. A highly quantitative study I performed revealed that study time on the trainer is equivalent to about 1/2 to 2/3 the time spent studying in a normal fashion.

If you haven't tried this and are reading a book or going over some expense reports, give it a go. Just make sure to place your fan off to the side to cool you off without blowing your material around.