Monday, February 28, 2011

Tucson Camp 2011 – Day One


Tucson Camp 2011 – Day One co-MVP report by Molson.

Well I am back in Tucson for the 5th consecutive year! The winter training camp is something that I look forward to each season and this year is no exception. So with my frequent camper card in hand I returned to Sabino Canyon this morning to kick off this year’s camp with a run through the spectacular trails of this national park. The chilly temps and the light snow from the prior evening did not dampen the spirits of the campers here. It is day one and this is the first official workout so everybody was excited to get going and start the adventure. The group had a great run on the challenging terrain and all the first timers were in awe of the workout. A strength training session and 2 hour swim workout followed. The swim took place at the University of Arizona pool . This was the first time we have swam here and I hope we get a chance to go back this week.

During the run this morning someone asked me why do I keep coming back to this camp. I said that they will be able to answer that question themselves next Saturday when camp ends. The Tucson Tri camp is not your typical run of the mill camp. The workouts are challenging and “off the beaten path”. The coaching is top notch. The energy level is always high amongst all the participants who are here primarily because they have a passion for the sport. Probably the greatest thing about the Tucson Camp is the fact that you surround yourself with people who all share the same interest. As the week progresses all the campers realize that they are being asked to challenge themselves in a way that they never would if they were home on their own turf. When you train as group you are more willing to try new things and push yourself to their outer limits. It is easier to take chances at camp as you have all the other athletes who are going through the same thing – and without fail every year the group bonds and supports each other to achieve success. At the end of the week you are guaranteed to have done workouts that you would never have done on your own – which will leave you with confidence, energy, fitness and just an overall better state of mind. So who would not want to come back every year.

I am looking forward to another challenging week.

Molson

Training Camp co-MVP blog Day 1

Day 1 co-MVP Sue:

A fantastic, yet snowy, start of camp!

Today's Sabino Canyon run was breath taking - not just due to the challenging and increasing elevation of the trail but also thanks to the beautiful snow covered cactus, Arizona shrubs and all of the other desert plants lining the trail. Just stunning! A reminder for me what a gift running truly is.


Our run was soon followed with one hour of circuit training. Who knew you could push your body to the point of shaking with a common park bench and some TRX straps? A great intro (and workout!) for the time crunched/traveling athlete.

You would have thought the day would be done. Alas, my friends, no. The fine coaches of the Grasky camp shuttled us to University of Arizona for a 'few' laps. Under their watchful eyes we performed numerous drills - working on catch, high elbow and finish in small doses so that when we hit the main set - some 2000 yards later - we maintained focus and 'drilled' new neuropathways for future, improved swimming.

I am not too sure at how successful I was at performing the drills throughout the day but I can say that I learned plenty of new ones and some areas to focus on to help better balance my body and improve my racing. Oh, I can also say with certainty that I'm going to sleep quite well tonight!

Until our morning run...
Sue

Training Camp MVP blog Day 1

Day 1 co-MVP Doug from Kansas:

At dinner tonight the coaches surprised me by announcing that I was one of the MVP's for day one of the tri camp. While it is clearly a sympathy vote (I am ok with that!) and they needed someone to write this blog, I am honored to share the days award with Jeff and Sue.

Welcome to sunny Arizona! We were greeted this morning on our first day of tri-camp with snow covered cars and a balmy 37 degree temperature. We were summoned to the lobby to convene for a 7am start. We were told we were going to start off camp with an easy run and so we proceeded to a place called Sabino Canyon. We unloaded and Eric, one of our coaches informed us about the virtues of trail running. He explained that trail running is more productive and leads to a quicker recovery due to more up and down terrain and softer impact. What I discovered is that this all assumes the impact is not your face on a rock and the recovery does not occur in the emergency room.

Trails are different in Arizona than they are in Kansas. I was expecting dirt or hard sand trails that you could run at a nice pace. Yes, some elevation but generally even and smooth. What we were greeted with was a narrow, rock laden path that climbed over 1,000 feet into the mountains before descending down via an even worse stretch of terrain. The views were breathtaking but not as much as the elevation and the fear for your life as you worked your way up and down this challenging "trail" which coach Eric (he may have a new name soon) termed as "slightly technical". Yeah, and that Mt Everest is pretty tall.


All told the run/walk/climb/fall took me an hour and 34 minutes. The last two miles were on pavement and when I reached the hard surface I stopped and kissed the ground, thankful that I had reached familiar territory.


After the run it was back to the hotel and an 11am strength training session in the courtyard. We worked through some TRX exercises and lots of core work and stretching. It was a good workout and I have no doubt I will feel the effects in the morning. I know this because I feel them now!


At 1:30 it was off to the university of Arizona swimming pool. As we left the hotel parking lot it began to snow again. Did I mention that this is an outdoor pool? The good news is that we got a little payback on our coaches here because while they were freezing their rear ends off beside the pool we got to basque in the 85+ degree water. Unfortunately they got the last laugh because they made us basque for 2 hours. I haven't swam that much in my life but at least the water was warm!


In all seriousness it was an amazing first day. I am very impressed by the knowledge and skill level of the coaches and I am in awe of the the other campers. So much talent, so much experience and so willing to help. A terrific bunch


Well it's bedtime for Bonzo. Coach Eric says to be in the lobby at 7am to meet for another "trail run". It's supposed to be 29 degrees. Call me crazy but I can't wait!

Saturday, February 26, 2011

GEC Winter Training Camp day 1

Today kicks off the 2011 edition of GEC's "Escape The Cold" winter training camp. We plan a week of solid high volume base training, testing, knowledge, and info, directed by GEC's coaching staff and east coast coach Eric Hodska.

This is year 5 for Eric and me putting on the camp here and every year gets better. This year we have a great supporting cast of sponsors:
- Hammer Nutrition is covering all of our fueling and recovery needs. If Hammer doesn't offer it, you don't need it. Diabetic friendly as well!
- Scott Shoes is supplying running shoes to all the athletes. Scott's e-Ride technology makes their T2 Comp one of the lightest full-cushion shoes on the market.
- Genuine Innovations is supplying powered inflation (CO2 and inflators) to all the athletes. Theirs are the best products you don't want to use. I've never been stranded since carrying GI's gear.
- Fuel Belt is supplying hydration belts to get all our athletes through their long runs in Sabino Canyon.
- Beljum Budder will get us through the tough days!
- Dr Hoy's will get us through the day after!!
- Trisports.com is providing soft goods for all athletes, and a special discount for us at the camp. The coolest thing is they are hosting a social in their store for us! [Use code GEC-S for 10% off your next Trisports order!]

The camp athletes:
- Returning are the walking (like he's) wounded Molson, Brad the nice guy from Ohio, Frosty this time with hair, the understated Steve who drove from Canada, the male supermodel Leo, and Kerri the rabbit.
- Joining us this year are GEC standouts Tracy and Jim from Ohio, long course phenom and Team Timex athlete/coach Trista from Colorado, and Sue who ran with us for a day last year.
That rounds out our phenomenal women's field. Guys, we're going to get crushed!
- New this year are Scott from Maryland, Scott^2 the foot and shoe expert from Idaho, TALL Sean, Mike B, Kansas Doug, Craig from Utah, and Kevin we'll meet tomorrow.
All in all a great group. Very compatible and just a group of very nice and unassuming athletes. I'm excited to be here at the camp this year...this is going to be the best group yet--ready to go, ready to learn, ready to push themselves.

Stay tuned...based on tonight's dinner conversation topics, we're getting to konw each other a little too quickly!

Each night we'll post the day's activities and who stood out. We'll have daily MVPs blog about their experiences and the highlights of the camp. Don't miss this week!

Brian

Wednesday, February 23, 2011

Kicking off the race season …… the right way!

Desert Classic Duathlon – The Offroad Version – Bryce Phinney

Feb 20th would mark the start of my race season, with the newly minted Offroad version of the Desert Classic Duathlon. The race was held at McDowell Mt. Park in Fountain Hills, AZ, an oasis of saguaro studded trails set in the AZ desert against the McDowell Mountains. The running portions of the race were trail runs and were shared with the on-road participants, while the bike portion was around the long-course competitive loop … except backwards.

I went up to Fountain Hills for the pre-ride/run of the course the weekend prior to the race. The weather was good, with cool temps. and a little breeze to start. The first run was good, followed by two loops of the bike course. I had planned on running the second run course, but by the end of the second bike loop the wind had decided to join us and the dust was immense. I decided to save the second run for race weekend.

On race weekend I decided to head out to the course the day before the race for a quick ride/run just to get the legs moving. Bad weather had started to move in so I opted to ride the second run course first, just to make sure I knew what it looked like. By the time I finished the short 3.5 mile ride I was wet and cold from the rain. I bailed on the runs and headed to town for packet pick-up and some warm coffee.

Race morning came early but I was wide awake when my alarm went off. This is my first year training under the direction of a coach and I was anxious to get the first race of the season under my belt and see where my fitness stood (previously I was “self-coached”). The weather on race morning looked ominous, with cloudy skies and very wet roads. It had rained throughout the night, and I was hoping the trails wouldn’t be too muddy. I arrived at the race venue to find it was extremely wet, but the race organizers from the Phoenix Triathlon Club were doing everything possible to create a good race experience. Most of the roadies were carrying their bikes...Read More

Desert Classic Duathlon – The Road Version – Kim Beisner

Rounding the corner I see the finish line and my watch says 1:58, can I make it under two hours? Somehow I summon the strength and beat my time from the previous year by less than a minute. I was hoping for more but soon learn that most people have similar experiences or even slower times compared to the previous years due to the change in running courses. Honestly I was most relieved by not getting a flat on the bike. As I unloaded my bike in the morning the back tire was flat...Read More

Friday, February 18, 2011

Group Ride Etiquette

Riding in a group can be a lot of fun and a great way to train, but it can also be intimidating. Knowing the group and some simple keys to remember can go a long way to increasing your enjoyment and training—and keep you invited back—in the ride.
Aero bars — keep the tri bike at home or, if you must ride it, stay out of the aero position when in the pack or around other riders.
Know the ride – established rides have specific sprints and attack points. Don’t attack on your first or second ride; get to know the ride and where the jumps are before going off the front.
Point out obstacles – when you’re in front, it’s your job to look ahead on the road and lead the pack around potholes, debris, etc. When you’re not in front, it’s still your job to protect those behind you— repeat point outs by those in front, even if you can’t see the obstacle, keep your eyes 2-3 riders in front to spot swerves and potential hazards, and never slam on your brakes.
Never overlap the rear wheel of the rider in front of you with your front wheel.
Hold your line – there are times to move around on the road, but be fully aware of who is around you before moving over. Leaning into or swerving into another rider can invite an elbow or a shoulder coming at you, or worst case can cause a crash. If you see an obstacle and don’t have time to look and assess what’s around you before hitting it, either bunny hop or relax the arms and legs, stand up, and take it. [In flying, we say “don’t hit the big bird (another airplane) to miss the little bird (a feathered friend).]
Learn to draft – don’t string out the group or leave a gap in front of you. Those behind you will get upset and will pass you closely to get back on the pack...you’ll get dropped like a campaign promise.
If you have your separate specific workout to do, ride with the pack on the warm up, but drop off the back when the pace picks up. Don’t try to incorporate your intervals into the group ride. The ride has its own energy and flow…don’t interrupt that. Don’t go off the front for intervals either, or you’ll drag the group with you.
Flats – if you get a flat tire, stay in the flow of the pack and move slowly to the right or out of the pack (look first). Don’t expect the pack to stop, and be prepared to fix your own gear. [See my other post on this topic.]
Take advantage of fueling stops – gas stations and convenience stores are usually fine with cyclists filling up at the fountain drink area, but be clean and courteous. Don’t make the group wait on you. Be quick.
Skills – work on taking nudges, elbows, and shoulders while riding. Do this with a friend on grass first, then learn to keep your balance at faster speeds. Practice picking up water bottles while rolling, knowing how your bike handles at a sprint, and being able to both feather the brakes easily without lurching and stop on a dime without crashing.
With these tips, you’ll enjoy the ride more, you’ll be seen as a competent rider, you’ll help to dispel the myths that triathletes can’t ride in a pack, and you’ll be invited back!
Keep the rubber side down,
Brian

Wednesday, February 2, 2011

Your flat kit

This has come up before, so here's my list of what to carry in your bicycle saddle kit and justification of each.


- Tubes – carry 2, and make sure they have the required stem length or extender if you’ve got deep section rims. Roll them up tight and wrap with tape or a rubber band.
- Tire levers – they’re small enough you can and should carry two.
- Boots – cut a 3 inch section of an old tire and cut off the bead. Use these to put between the tire and the tube if you get a slit or rip in the tire itself. I’ve got over 400 miles on one of these (because I forget to change it out).
- Patch kit – I use a glue-less patch kit for those just-in-case moments. I rode last weekend, punctured, and both my spare tubes were bad. This got me home (and I’ll forget to change it before tomorrow’s ride).
- Multi-tool – you’ll want one when you need it. Get a small one with a Phillips head screwdriver and at least a 4 and 5mm allen wrench.
- CO2 – I carry 2-3 CO2s. If you only carry one, Murphy’s Law says you’ll have a problem with it.
- Pump – get a Second Wind Road pump and carry it on your frame. It’s a CO2 inflator and a pump in one. Use the CO2 part when you want air fast, use the pump when you run out of CO2 and you can’t be stranded. A CO2 can be stored on it and acts as the pump handle, opening up room in your bag.
- Copies of your ID and Insurance Card or a Road ID with allergy info, a coffee shop punch card, and $20.
- Cell phone.
If you pack it right, all this will fit in a small bag under your saddle, and you’ll (almost) never be left stranded.

Brian