As temperatures in Texas creep into the 90s, we wave goodbye to the fantastic training conditions of late fall, winter, and early spring. Soon, the weather forecast will look the same every day until November:
High: 102
Low: 80
Sunny with 10% of scattered thunderstorms
Everything will turn brown, the ground will crack, and just about every conversation will turn to the topic of how bad we need rain. As hot as it will be, there is a little silver lining, especially for those of us who are training through the heat of the summer and then heading north to do a fall race.
With heat training comes some adaptations that can really pay off on race day. You've seen it before. Remember that first cool day of the fall where you felt like you just dropped the hammer and crushed your workout...and it felt effortless? Lower temperatures helped, but there were some other factors that played into it.
As your body adapts to heat, it has a better control of body temperature. You begin to sweat sooner and your body activates more sweat glands, which means you get a jump on cooling and keeps your core temperature down longer. Additionally, your sweat has a slower transit time, which allows for re-absorption of some electrolytes. Heat adaptation also increases your blood volume, which means there more blood (oxygen) available to your muscles. And finally, your heart rate increase while exercising is less than that of someone who is not acclimated.
Even if you aren't headed north for a race, remember as your body adjusts, those hot runs will get easier. You aren't going to be setting any PRs, but things will start to level off if you follow a few tips.
It takes time for the changes to take place, but some changes can be seen as soon as a few days. When heat training, you should consume extra fluids and electrolytes. Also, dial back the intensity of your workouts, especially in the beginning, and know the signs of heat illnesses. Run in the shade, in the morning or at night. It will take a minimum of 5-10 runs of an hour to start feeling even a little better. Cardiovascular adaptations can start happening as quickly as 3-5 days, while sweat rate changes will probably take 10-14 days.
Luckily, for those of us that live here, we do get to train as the seasons change, so we aren't thrust directly into 100 degree heat. Still, be careful and try to remember, you are building your infrastructure for a successful fall/winter race.
Monday, April 30, 2012
Wind and rattlesnakes
It was a tough weekend for training, that's for sure.
When I woke up on Saturday, the winds were brutal. I rolled back over and went to sleep. When I woke back up, the winds were just as bad. I checked the weather and the wind was predicted just as bad on Sunday, so I got my stuff and headed out on the bike. The wind was coming from the south, so instead of riding Parmer, I decided to do the Dam Loop. That would mean I would fight the wind on the way out, but should have a tailwind on the return. The added bonus was the extra hill work I'd get.
Immediately, I was struggling to pedal and keep the speed over 10-12 mph. When I finally turned onto 360 and started the descent toward Spicewood, the wind was gusting so hard that I was only doing 9 mph downhill, while pedaling. As I came over the 360 bridge, I caught a crosswind that nearly knocked me off my bike, and on Bee Cave, I experienced the same in several places. I thought that once I made the turn onto 620 to come back north, it would be all tailwind and smooth pedaling, but that wasn't the case. As I went over the Mansfield Dam, the wind shifted, or maybe it was channeled. I don't know, but it was coming almost directly at me from the north. I yelled a few choice words to no one and continued grinding against the wind. In the end, it was 60 of the toughest miles I've ever ridden.
On Sunday, I had to squeeze in my 10 mile run before the Spurs game started at noon. I decided to run on soft surface, so I headed up to the Goodwater Loop at Lake Georgetown. About a mile and a half into my run, I was picking my way along the single-track trail through wait-high weeds when I spotted something moving that brought me to a dead stop. I heard the distinctive rattle and slowly started to retreat, keeping a close eye on my nemesis. The snake was doing the same. The snake was following the trail, so I decided not to try and wait it out and turned around and ran back finishing my run on the south side of the lake.
When I woke up on Saturday, the winds were brutal. I rolled back over and went to sleep. When I woke back up, the winds were just as bad. I checked the weather and the wind was predicted just as bad on Sunday, so I got my stuff and headed out on the bike. The wind was coming from the south, so instead of riding Parmer, I decided to do the Dam Loop. That would mean I would fight the wind on the way out, but should have a tailwind on the return. The added bonus was the extra hill work I'd get.
Immediately, I was struggling to pedal and keep the speed over 10-12 mph. When I finally turned onto 360 and started the descent toward Spicewood, the wind was gusting so hard that I was only doing 9 mph downhill, while pedaling. As I came over the 360 bridge, I caught a crosswind that nearly knocked me off my bike, and on Bee Cave, I experienced the same in several places. I thought that once I made the turn onto 620 to come back north, it would be all tailwind and smooth pedaling, but that wasn't the case. As I went over the Mansfield Dam, the wind shifted, or maybe it was channeled. I don't know, but it was coming almost directly at me from the north. I yelled a few choice words to no one and continued grinding against the wind. In the end, it was 60 of the toughest miles I've ever ridden.
On Sunday, I had to squeeze in my 10 mile run before the Spurs game started at noon. I decided to run on soft surface, so I headed up to the Goodwater Loop at Lake Georgetown. About a mile and a half into my run, I was picking my way along the single-track trail through wait-high weeds when I spotted something moving that brought me to a dead stop. I heard the distinctive rattle and slowly started to retreat, keeping a close eye on my nemesis. The snake was doing the same. The snake was following the trail, so I decided not to try and wait it out and turned around and ran back finishing my run on the south side of the lake.
Wednesday, April 25, 2012
Open Water Swimming
With IM training in full-swing, its great to get some open water practice. Katie and I are fortunate enough that our gym not only has a pool, but has a lake as well. It's nice when this is behind your gym:
I've been swimming laps in the pool for a couple months, but I finally got in the lake yesterday, as the temperature has crept up to the low 70s, which is a great temperature to swim and not have to bother with a wetsuit if you don't want. There's a 750m loop set up with buoys, and a few other measured distance.
Of course, I immediately had breathing issues when I started swimming. I'm fine in the pool, but as soon as I hit open water, I have problems. At this point, it has to be a mental issue, so that just means more open water practice. Now that the lake is warm enough for regular swimming, I really don't have much use for the pool. You'll find me in the lake several times a week.
I've been swimming laps in the pool for a couple months, but I finally got in the lake yesterday, as the temperature has crept up to the low 70s, which is a great temperature to swim and not have to bother with a wetsuit if you don't want. There's a 750m loop set up with buoys, and a few other measured distance.
Sunday, April 22, 2012
IM Training is in full swing
The swim is slowly coming along, the miles are carefully and slowly creeping up on the run, and the bike is getting a lot of love. Now that Katie is done with Boston and has started IM training, I finally feel like my training has now officially started as well, even though I'm about 4 weeks in.
I knocked out 50 miles on the bike yesterday, and although I was a little fatigued at the end, I definitely had plenty of miles left in my legs. I'm not looking forward to the temperatures rising, but I am looking forward to the long rides as the summer approaches. There's something fantastic about a really long ride.
But if you really want to know how I know I'm in full swing of IM training...the tan lines.
I knocked out 50 miles on the bike yesterday, and although I was a little fatigued at the end, I definitely had plenty of miles left in my legs. I'm not looking forward to the temperatures rising, but I am looking forward to the long rides as the summer approaches. There's something fantastic about a really long ride.
But if you really want to know how I know I'm in full swing of IM training...the tan lines.
Monday, April 2, 2012
Start of Ironman Training
And so I begin another round of Ironman training. Today marked the first day of training for IM Wisconsin. The whole idea started probably a year and a half ago as I slowly convinced Katie to do an Ironman. I really don't think it took much convincing...more coaxing. She had it in her all along. I told her if she signed up for an IM, I'd do it with her. Katie decided she wanted to do IMWI and raise money for the MS Society in honor of her mother. Naturally, I told her I'd join her not only for the race, but in the fundraising efforts.
Last September, we traveled to Madison to watch some of the race and sign up for the race. We met up with my friend Ben, who also traveled in from Dallas to volunteer and register for the race. Katie and I waited in line for a couple hours and then signed up on-site for the 2012 race. Next, we contacted the Wisconsin chapter of the MS Society and got a fundraising page up and running and set a goal of $15K. Feel free to visit our fundraising page and make a donation.
All that seemed like forever ago, as Katie has been training for Boston and I've had other races on my mind. But now here we are a little over 5 months out and training started today for me. Katie has a couple more weeks to go, as she will begin her training after Boston. I'm really looking forward to Ironman training again. This will be IM #3 for me, but it will be Katie's first. I look forward to working with her (and Ben) to get them both through their first Ironman race. The Wisconsin course isn't easy, but I think I can help them both get prepared to tear it up on race day. While I'm helping Ben with his training schedule, I'll be taking a more active role coaching Katie on a day-to-day basis.
Personally, I'm looking forward to IM training for multiple reasons. I can't wait to get more fit again, and IM training will definitely get me there. Additionally, I love doing long rides on the bike, so Ironman training really gives me an excuse to hit the bike hard. Not only that, but it allows me to push myself on the run in a way in which marathon and ultra training don't. Lastly, the swim is and probably always will be a challenge for me, so it gives me something to really work on.
As for my first workout of this training cycle, tonight was only a 30 minute swim. However, amazingly I made a breakthrough tonight. I've been working on my form and breathing for as long as I can remember. Ok, well a few years anyway. Somehow tonight things came together. The reach a caused the rotation and the more efficient stroke allowed me to breath every other stroke on one side rather than every stroke. It's really incredible how I've been trying to find this form for a couple years, yet never been able to put it together. I've made it through two IMs and a ridiculous amount of training miles in the pool without being able to figure this out. Then, out of nowhere, it just works. It amazes me. I had a similar breakthrough while training for my first Ironman, where freestyle just came together for me one day. Now, don't get me wrong, I'm still slow and I'm still probably inefficient. However, I'm slightly faster and slightly more efficient. That makes a big difference over 2.4 miles. Hopefully I can make more progress before race day.
Last September, we traveled to Madison to watch some of the race and sign up for the race. We met up with my friend Ben, who also traveled in from Dallas to volunteer and register for the race. Katie and I waited in line for a couple hours and then signed up on-site for the 2012 race. Next, we contacted the Wisconsin chapter of the MS Society and got a fundraising page up and running and set a goal of $15K. Feel free to visit our fundraising page and make a donation.
All that seemed like forever ago, as Katie has been training for Boston and I've had other races on my mind. But now here we are a little over 5 months out and training started today for me. Katie has a couple more weeks to go, as she will begin her training after Boston. I'm really looking forward to Ironman training again. This will be IM #3 for me, but it will be Katie's first. I look forward to working with her (and Ben) to get them both through their first Ironman race. The Wisconsin course isn't easy, but I think I can help them both get prepared to tear it up on race day. While I'm helping Ben with his training schedule, I'll be taking a more active role coaching Katie on a day-to-day basis.
Personally, I'm looking forward to IM training for multiple reasons. I can't wait to get more fit again, and IM training will definitely get me there. Additionally, I love doing long rides on the bike, so Ironman training really gives me an excuse to hit the bike hard. Not only that, but it allows me to push myself on the run in a way in which marathon and ultra training don't. Lastly, the swim is and probably always will be a challenge for me, so it gives me something to really work on.
As for my first workout of this training cycle, tonight was only a 30 minute swim. However, amazingly I made a breakthrough tonight. I've been working on my form and breathing for as long as I can remember. Ok, well a few years anyway. Somehow tonight things came together. The reach a caused the rotation and the more efficient stroke allowed me to breath every other stroke on one side rather than every stroke. It's really incredible how I've been trying to find this form for a couple years, yet never been able to put it together. I've made it through two IMs and a ridiculous amount of training miles in the pool without being able to figure this out. Then, out of nowhere, it just works. It amazes me. I had a similar breakthrough while training for my first Ironman, where freestyle just came together for me one day. Now, don't get me wrong, I'm still slow and I'm still probably inefficient. However, I'm slightly faster and slightly more efficient. That makes a big difference over 2.4 miles. Hopefully I can make more progress before race day.
Austin Bike Map
If anyone is interested, here is a bike route map for Austin. It took a bit of digging to find, so I figured I'd share.
Route Map
Route Map
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