Wednesday, March 2, 2011

Swimming with a Stiffy

Breaking the Seal
I remember back in the old days when drinking beer was a sport. Beer was invented by the Fraternity Gods, who were Greek if I remember my history correctly (which I don't). It makes sense why most fraternities are named with Greek letters. Honor your beer drinking roots and provide us with hours of unbridled entertainment. Imbibing was comfortable in the beginning of the night. But, lurking in the shadow was evidence that your kidney and liver were conspiring against you. Although mine holds just under 9 (based on rough estimates), the average bladder holds about 12-16 ounces of fluid. This is roughly the same as the average beer. Coincidence? I think not. According to the Law of Conservation of Beer Mass, what goes in must come out. Drink 4 brews (more than enough for a light weight goon like me to become absolutely hysterical) and you have about a half-gallon of liquid that must be removed. The science behind this is a little more complicated as ethanol is a diuretic. The booze will tap your fluid reserves causing more liquid will come out than actually went in. This is a clear violation of the law and completely unfair. There is a delay because the liver is slow and the kidney is reluctant to give up its goods. However, once they get the system on line, the flood gates open and its off to the potty every 10 minutes or so. The seal has been broken and I'd like to offer a long overdue apology to the sorority house who had the unfortunate placement next door to our party room.

What's this have to do with triathlon (or anything else)? Okay, not much, except for a trip down memory lane. Because the last time I was a lush was also the last time I was a truly competitive athlete. When one faded it seemed that the other one did too. Last week, while visiting the BIL, I got in the water twice. I didn't know it at the time, but I may have broken the swimming seal on the 2011 triathlon season. I actually got up this morning and made it to the pool with plans to go back in the near future. We'll try to ignore that other seal thing that accompanies submerging your hands into warm water.

The Y is Full of Role Models
I like the YMCA. Just like most once-competitive swimmers, I find the pool temperatures insultingly high but I am not so much bothered by the temperature as I once was. Honestly, how can I complain about the winter training conditions and still gripe about warm water? I want warm (hear that jet stream!). Further, the Y attracts the most interesting people who are quite active. Oddly, none of these people are in my age group. The Y stands for 'young' and this may just be a matter of perspective. Despite their appearance or acquired life experience, they certainly act young. I like to think of most of the swimmers in the pool as 'role models'. When I grow up, I want to be an active older adult. I'd like to think that when I'm 84 (not 64 like McCartney suggested) that I am still hitting the laps and keeping in good shape, even if my form is in the dumps. I doubt that I will be getting in the pool at 6:30 am post-retirement. I only get there now because I have that job thingy. They want to get there early, that's their preference and who am I to judge? I'd sleep in. Still, I look upon the 'older' people with respect and awe. They are completely motivating.

After changing, I stepped out onto the deck, picked the open lane, and subsequently got kicked out. "But the lane is empty," I thought and was readying myself for the fight. As I scanned the water, there was the role model on her way to my lane, just not as speedy as me. The protest ended before I started, especially when I noticed that said role model was also blind. If I ever find a reason not to swim later in life, I hope that woman (or her ghost) hunts me down and smacks me silly. I had absolutely no problem yielding the free lane to her awesomeness. Smiling, I moved over 2 lanes to the next zone featuring just one swimmer.

Enter the Stiffy
There are certain rules in non-competitive swimming that must be adhered to. If you are joining a lane, you must announce your presence to the keeper of the lane. Fail to do so and you might actually get lynched. I prefer the 'sit on the edge with one foot in the water waving in front of the swimmer' approach. There I was waiting patiently for my new lapmate to spot my decrepit feet while stealing glances at the lane I recently vacated. Success, she stopped. Not the blind lady, but the woman in my lane. She was no role model per se, but closer to a traditional model. She was... Let's just say that she had good form. I am not lying when I tell you that I did not check her out before picking the lane. Seriously. Had I checked her out, I probably would have picked a different lane. Hot chicks intimidate me and I prefer to admire from afar. Too late, I'm stuck. After a short, awkward chat in which we decided that we would swim side-by-side and not circle swim, I stopped gawking and started my workout. It took me only a few strokes to notice my stiffy. Not good. Embarrassing. Swimming with a stiffy is very uncomfortable. Yes, my neck was still stiff from this past weekend.

Swimming with a stiff neck can actually be advantageous. First, it can, umm, keep you from getting distracted by anything else that may or may not be in your lane. Second, it can help maintain proper head position. Proper head position in the water is exactly the same as the most comfortable head position while walking. Try walking across the room with your head craned up at a 45º angle. Won't keep that going too long will you? Your head and eyes will drop to the neutral position, which is straight ahead. Pay attention as this is the ideal head position in swimming. Your eyes should be pointed down to the bottom of the pool directly below your nose. Most swimmers tend to look forward because animalistic instinct tells you to look where you are going. The YMCA, like most respected pools, was nice enough to paint bright lines on the bottom of the pool with a warning T near the end. My stiffy made sure that looking straight down at the bottom of the pool was pretty much the only option.

I Want to See Her Again
One thing that swimmers are prone to is scheduling. This is a good thing. No! a great thing. Many of coaches, myself included, believe that the best way to develop first class skill in anything is to be consistent. Most swimmers will work pool time into their lives and return to the same place at the same time with amazing predictability. I haven't been consistent in the water. But now that the seal has been broken, I hope to become a swimmer again and get back on a regular basis. Plus, I can't get her out of my mind. Next week, I may add 'stalker' to my list. I am considering a scientific approach of going early, staying late, and recording the times when she is there. When I have compiled the data, I will set my 'consistency' based on her schedule. That blind woman role model was really inspiring.

Monday, February 28, 2011

Workout of the Week (WOW)

There comes a time in a man's life when he feels the need to reach out and spread his seed knowledge to those who are willing to accept it, and you seem willing. With the impending IMLP looming over me like Olympus teemed over the ancient Greeks, staring down at me, laughing like I'm a pawn in this grand scheme of pain, pointing it's ugly finger, bullying me into submission, willing me to give up the fight before it has even started, holding the back of my head into the swirly of triathlon (for those of you who did IMLP in 2008, this reference makes a lot of sense, even if I am getting off topic), I need to get the leg strength ready and available for the hills. And, given that Jack Frost refuses to move out of my town, even briefly, I am stuck with the trainer.

The difference between 'working-out' and 'training' is having a plan
In theory, hills are simple. Hold your form. Set upper and lower cadence thresholds while coupling them with heart rate. For example, if you were competing in a shorter race (sprint or oly), don't drop below cadence of 70 or go into HR Zone 5. Don't go over cadence of 98 or into Z3. This is a short race, you don't need to conserve much. In the Ironman, I change the HR to Z4 as the upper, spending as little time there as possible and don't have a lower HR (conservation is good). Use your gears to maintain the thresholds, downshifting when the cadence becomes low/ HR high and upshifting when the cadence becomes high/ HR low. Seems like a good plan.

“No Battle Plan Survives Contact With the Enemy”- German military strategist Helmuth von Moltke
The hill is the enemy and if you don't prepare for it, the hill will spank your saddle-sore, lycra covered bottom and make you cry like the proverbial newborn. I'm pretty sure Helmuth was a triathlete or at least a coach. He recognized that, at some point, you run out of gears. Now what, smart-guy/gal? This is where strength training comes into play. Understand that I have tried the weight room, and if ever there comes a time when, right in the middle of a race, you are forced to single-leg squat a dumbell 10 times, this seems like a good plan. Should they ever replace the bike with a quad extension machine, I may start hitting the weights more ferverishly. Unfortunately, weight training hasn't really translated into improved bike ________ (anything) for me in the past. Nothing substitutes for good ol' fashioned grinding up a slope. The kind that teaches... (ah, never mind, I was hoping to insert a lewd comment about nads being shoved into your chest due to the hill gradient and aero position but it wasn't working for me).

Bike Hills on the Trainer
I'm not sure if you are aware of this, but my basement seems completely devoid of hills. I checked again the other day and,sure enough, it's mostly flat. There is a very slight, almost Florida-type slope leading towards the dry-well, but when I tried to bike it, well, let's just say that I have a wall to fix. Enter this workout. This is a workout designed and geared (pun intended) to make the legs work and teach the body to recover in Zone 2. Here's how it works:
  1. Warm up 0:15 (I tend to do a longer WU pre-strength)
  2. Spin for 3 minutes in good form, low Zone 2
  3. Shift into highest gear that will give both a cadence in the 60s and HR in Z3
  4. Continue low cad/ Z3 work for 2 minutes
  5. Repeat steps 2-4 for the duration of the workout
  6. Cool down 0:10
I did a total 60 min of work, meaning 7 reps at this pace.

Check out the profiles (click to enlarge).

My Zone 2 is 140-154.
My Zone 3 is 154-161.

You can see the warm-up gradually bringing me up into Z2. With the drop in cadence, there is a rise in HR and vice versa. As the HR approached Z4, I controlled my HR with cadence by slowing my spin if the rate climbed too much.

Quick quiz: 
Can you pinpoint the moment when I stopped the clock, had to get off the bike and go pee, and then tried to hide it by spinning up before restarting the time?
Hint 1: It's not after the 50 minute mark. Those were for crotch readjustment. Ignore that data.
Hint 2: It, ahem, may have happened more than once. See, I have the bladder of a 4 year old. I am seriously waiting for Depends to make a bike friendly product.

Post-ride I went for an easy 5 mile run. I try not to go too hard on the run if I just did strength work on the bike. I haven't mastered the get-out-of-bed-early-to-workout concept and am readily happy doing bricks. I'll save the hard run stuff for another day/ post.

Sunday, February 27, 2011

Road Trip- Numbers

Arrived back yesterday afternoon after spending the week in Oklahoma with the Banter in Law, Mrs. BIL, outstanding niece and awesome nephew. Fantastic trip all around, minus the part where the Super 8 Hotel bed fused a couple of the vertebrae in my upper back making it painful to look anywhere but straight ahead. Here's some data from the trip...

Travel
Number of miles driven- 2701
Number of miles with a head wind- 2350
Average mile per gallon- 26.8
Number of times stopped to refuel-9
Number of times stopped at Starbucks- 8
Cheapest fuel- Southern Missouri- $2.95
Funniest place to get fuel











Training

Average wind speed for biking- <20 mph
Warmest temperature to bike- 74º
Coolest temperature to bike- 48º
Warmest temperature back home- 32º
Biggest reason to take the road bike instead of the tri-bike-












Number of hours spent cleaning bike- 1.5
Number of hours spent riding bike- 5.25
Number of dead skunks passed while biking- 6
Number of hours spent running- 2.75
Average pace while running- 7:26 per mile
Average pace back home- 7:48 per mile
Number of hours spent swimming- 1.0
Number of hours spent 'swimming'- 1.0

Recovery Food
Number of Mexican restaurants visited- 2
Average calorie of fajitas- 900
Average calorie of chips/ salsa-125
     (per 7 chips according to one resource; who eats just 7 chips?)
When you eat chips/ salsa Banter-style- 1250
Approx excess number of calories needed to gain 1 pound- 3500
Post-trip weight - pre-trip weight= +3 pounds
Estimated number of weeks it will take to lose 3 pounds- 2

Clothing
Number of casual shirts brought, but not worn- 5
Number of bike shorts brought, but not worn- 0
Number of shoes brought- 5
Number of shoes worn- 4 (left VFF in the bag)
Number of clothing items brought back not belonging to me- 2

Family Time
Number of board games played with niece and nephew- 4
Number of times Banter won-1
Number of kid's movies watched- 2
Number of books read with niece and nephew- 3
   (still never finished the ending of 1)
Number of pages read of my own book- 15
Number of attempts at playing WII against 4 year old- 1
Number of minutes it took for me to get frustrated and quit- 2
Amount of enjoyment gained from trip- unquantifiable

Friday, February 18, 2011

The Lazy Triathlete

Last post before the big Oklahoma Road Trip. Packing/ decisions not quite done. Here are some thoughts on my lifestyle...
“And even if he's a lazy man – and the Dude was most certainly that, quite possibly the laziest in Los Angeles County, which would place him high in the runnin' for laziest worldwide”
- The Big Lebowski
These lines are part of the opening sequence of the classic Coens’ movie. If you haven’t seen this gem, stop reading right now, go rent it, watch, and come back. I’ll wait.

Here's a Simpson's quote on laziness for the rest of us while we wait
'Ah, relax. I don't wanna work. I'm so lazy, I took lessons on a player piano.' 
'Wow, that's really lazy'
-Said Larry Burns with Homer's reply.
Now that we’re all on the same page, I must admit that I am a lazy man. Not Dude lazy, he’s still got me beat. He wrote a check for less than a dollar. I've used the credit card for similar amounts. Still, I get dressed on a daily basis. I view The Dude as my next big challenge, right after Kona. While I’m training, I’m quite focused on the triathlon thing. When I’m not training, I gunning for the Dude. 

Take for example, my morning beverage. In a perfect world, I would not be making it myself. Since I cannot afford a butler, I am stuck concocting the brew myself. This morning I was using the microwave and I noticed that I punched in 9-0-start instead of 1-3-0-start. Both will cause the machine to run for the same amount of time (a minute and a half). It’s just that 90 is only 2 buttons while 130 is 3. You could translate this as 30% more efficient, but in reality, why press 3 buttons when 2 will give you the same result. You have to admit that refusing to punch one extra button on the microwave is pretty lazy.

Even more microwave evidence... If 2:30 is my goal time, I'll settle for 2:22 so that I don't have to lift my finger and find other buttons. I need to only find the 2 and press 3 times. Saves both time and energy.

FYI- one minute thirty-nine seconds is the maximum amount of time in the 2 digit configuration (99 seconds) should you be willing to increase your own personal efficiency.

I’m pretty sure that, if you ignore the triathlon thing, I'm lazier than you. Prove it. In what ways could you win the Dude award?

The Dude Abides!

P.S. The blog is neither evidence for or against my laziness, so don't bother pointing it out.