I have talked to a few other coaches about athletes who sometimes get upset or worked up over a bad session or workout. As much as try to design a training plan that yields successful key sessions, we are not machines and sometimes we "just don't have it."
There are so many variables that go into our performance on a daily basis. A few examples include; fueling before/during/after previous workouts, sleep during the previous week, anxiety, hydration, weather, our mental attitude toward the session....and the list goes on.
Sometimes we can't pin a failed workout on anything specific, we "just had a bad day." Just like we have days where it all clicks, we also have days where nothing does! It happens to everyone and the best thing you can do is just put it out of your head and keep rolling. Don't try to make up for it in the next session. Just continue as you normally would. Remember, you can't control anything in the past...all you can just learn from it.
So next time you have an off day, don't sweat it. Just learn from it, figure out what may have caused it (if you can) and move on.
+++++++++++++++++++
On the training front, all is well on this end. I have hit 23, 27 and around 31 hours this week. I have been integrating some new stuff into my training that I will talk about in the coming weeks. I have one more week in this training block and then I am headed out to Boulder for a weekend for get some testing done, as well as catch up with some friends.
I also have some exciting training news regarding this coming winter....let's just say that my passport and visa are ready to go ;)
Have a great weekend, good luck to all racing at Boulder Peak, Lake Placid, Spirit of Racine and Vineman.
BB
Friday, July 18, 2008
Tuesday, July 08, 2008
Ironman....a different type of challenge
If you have followed me at all since I started racing, you know that I have executed and done well at all distances, except Ironman. This is despite training soely for Ironman.
I have thought a lot about this and have heard all different explanations that ranged from metabolism issues, to the wrong type of workouts, to muscle fiber make up.
Well, after much thinking and talking with my coach, it seems that the above issues are NOT the problem. The only issue is that I just continue to be an idiot on race day. If you look at all of my power files, you will see what looks like a double black diamond ski slope. I over pace the first 2hrs of the ride, not necessarily by average or normalized power, but by integrating too many power spikes over threshold power.
The result is that I feel like I want to crawl into the ditch and hide at about the 4hr mark of the ride. I don't, but I do suffer a lot (and slow wayyy down) in that last hour. It then gets better. I have to get off the bike and run a marathon after feeling like I got hit by a truck. Not fun, but I do it and cross the line pretty far back from my potential.
OK, so why don't I learn from my mistakes....11 times in 11 Ironman races??? Here it is...maybe you'll see some similarities with your racing and training?
My background was not in swimming, cycling or running. Infact I disliked all 3. I played baseball, golf and lifted weights and was pretty successful with them. But each time out in practice or in a game, the goal was to do better than....either your opponent or better than you did the previous time out.
"Throw harder."
"Shoot a lower score."
"Bench press more."
These were what I focused on each time out. From the age of 6, to the age of 18...a long time. No wonder it is tough to correct.
Anyway, now let's relate this to triathlon racing. If we try to swim faster, bike harder and run faster than we have before, what happens?
Olympic Distance - This is good, the goal is to go as hard as you can.
Half Ironman - Not terrible, but after riding too hard, your run times suffer by a few minutes.
Ironman - You Blow Up....EVERY_SINGLE_TIME.
Here are a few other situations that fit into this catagory.
1) An athlete that saw quick success in another sport growing up.
2) An athlete who had/has success in the business world.
3) Any athlete that lacks patience.
Ironman training is different. It is more about doing the training that is appropriate and beneficial for you...nothing more, nothing harder. Then going out on race day and using 100%, not 101%, of that fitness on race day.
You can't be in a hurry for results. Ironman is a very long term process and it takes patience and persistence to reach your potential.
Unless you are contending in Kona, your best result from running your race. Anything else will do nothing but slow you down in the end.
I have thought a lot about this and have heard all different explanations that ranged from metabolism issues, to the wrong type of workouts, to muscle fiber make up.
Well, after much thinking and talking with my coach, it seems that the above issues are NOT the problem. The only issue is that I just continue to be an idiot on race day. If you look at all of my power files, you will see what looks like a double black diamond ski slope. I over pace the first 2hrs of the ride, not necessarily by average or normalized power, but by integrating too many power spikes over threshold power.
The result is that I feel like I want to crawl into the ditch and hide at about the 4hr mark of the ride. I don't, but I do suffer a lot (and slow wayyy down) in that last hour. It then gets better. I have to get off the bike and run a marathon after feeling like I got hit by a truck. Not fun, but I do it and cross the line pretty far back from my potential.
OK, so why don't I learn from my mistakes....11 times in 11 Ironman races??? Here it is...maybe you'll see some similarities with your racing and training?
My background was not in swimming, cycling or running. Infact I disliked all 3. I played baseball, golf and lifted weights and was pretty successful with them. But each time out in practice or in a game, the goal was to do better than....either your opponent or better than you did the previous time out.
"Throw harder."
"Shoot a lower score."
"Bench press more."
These were what I focused on each time out. From the age of 6, to the age of 18...a long time. No wonder it is tough to correct.
Anyway, now let's relate this to triathlon racing. If we try to swim faster, bike harder and run faster than we have before, what happens?
Olympic Distance - This is good, the goal is to go as hard as you can.
Half Ironman - Not terrible, but after riding too hard, your run times suffer by a few minutes.
Ironman - You Blow Up....EVERY_SINGLE_TIME.
Here are a few other situations that fit into this catagory.
1) An athlete that saw quick success in another sport growing up.
2) An athlete who had/has success in the business world.
3) Any athlete that lacks patience.
Ironman training is different. It is more about doing the training that is appropriate and beneficial for you...nothing more, nothing harder. Then going out on race day and using 100%, not 101%, of that fitness on race day.
You can't be in a hurry for results. Ironman is a very long term process and it takes patience and persistence to reach your potential.
Unless you are contending in Kona, your best result from running your race. Anything else will do nothing but slow you down in the end.
Sunday, July 06, 2008
Back Rolling Again...
After a week almost completely off(4k of swimming), I am back rolling again. The body and mind feel great and I am very motivated to have my breakthrough race in my hometown. This week consisted of a little over 22hrs of training, but with no very much intensity. I posted a brief summary below.
Before I get to that though, I have had some time to analyze my race in CDA, go over it with Kurt and gotten input from others.....though some people have trouble understanding why I am disappointed to be the 10th Pro...you can easily see why by my power file. I again over paced the first half of the bike and paid for it in the last hour of the ride and on the run. I am determined to get this right and when I do, it will all come together.
I am going to post a blog this week about why I think it is tough for me to get Ironman right, as well as why other might have trouble. More coming soon!
Training Week 6/30/08
Monday-
Swim 3k
Bike 1:30
Run 40min
Tuesday -
Bike 1:50
Run 50min
Strength 30min
Wednesday -
Swim 3.5k
Bike 2:35
Thursday -
Swim 4k
Run 55min
Friday -
Swim 4.5k
Bike 1:50
Strength 20min
Saturday -
Swim 3k
Bike 5:01
Run 20min
Sunday -
Run 1:30
Weekly Total
Swim - 4:30 - 18,076 yds
Bike - 12:40 - 239 miles (TSS 501)
Run - 4:10 - 35.3 miles
Strength - :50
Before I get to that though, I have had some time to analyze my race in CDA, go over it with Kurt and gotten input from others.....though some people have trouble understanding why I am disappointed to be the 10th Pro...you can easily see why by my power file. I again over paced the first half of the bike and paid for it in the last hour of the ride and on the run. I am determined to get this right and when I do, it will all come together.
I am going to post a blog this week about why I think it is tough for me to get Ironman right, as well as why other might have trouble. More coming soon!
Training Week 6/30/08
Monday-
Swim 3k
Bike 1:30
Run 40min
Tuesday -
Bike 1:50
Run 50min
Strength 30min
Wednesday -
Swim 3.5k
Bike 2:35
Thursday -
Swim 4k
Run 55min
Friday -
Swim 4.5k
Bike 1:50
Strength 20min
Saturday -
Swim 3k
Bike 5:01
Run 20min
Sunday -
Run 1:30
Weekly Total
Swim - 4:30 - 18,076 yds
Bike - 12:40 - 239 miles (TSS 501)
Run - 4:10 - 35.3 miles
Strength - :50
Wednesday, June 25, 2008
Ironman Coeur d'Alene Race Report
2008 Ironman Coeur d'Alene Race Report
10th Professional
9:26:30
I thought I should write a race report before I forget more of the details from this last weekend. Each Ironman that I race, I find another piece or two to "the puzzle" of having a great race. This time was no exception. Improvement is ALWAYS good and this race was just that. It was my first top 10 professional finish, it was a PR on a tough course and it is the first time that I have qualified to race in Kona as an elite.
All week everyone worried about the water temperature being too cold, but when we arrived at the start line on Sunday morning, it was back up to 59*F...perfect temp to me. The swim started off pretty well considering it was a beach start...I don't do well with those. I missed the front group of guys that broke away, but ended up in the second pack about 4:45 behind. There was a wicked current that seemed to push us all over the place, so everyone came out a bit slow. I exited the water in 9th and hustled through T1 to make it out onto the bike in 7th.
Onto the bike I felt pretty good. I was really looking forward to the ride, as it is similar to what I have been training in. I let a few guys go, who were HAMMERING the first section, and just stayed steady. Having my Power Tap is a HUGE key to doing this. I stuck to my plan and rode along in 9th or 10th spot for most of the ride. I started to bring back time on a few guys up the road, but at about mile 70 I started to get tired. I just tried to take advantage of the downhills, stay aero where I could and keep on top of my nutrition. I wasn't sure what was going on, but I just stayed positive and in the moment. The last 20mi were back into the wind and this section was pretty tough for me.
I got off the bike in 10th and was soon out on the run with Olly Piggin. We chatted a bit in the first few miles and had similar paces. The effort and pace seemed good, but I didn't have the rhythm that I wanted. I hoped that I would find my groove and could settle in. I was pulling back time on the guys up the road, but then the wheels started to come off a bit. I knew I was in 9th or 10th, so I just focused on running as strong as I could. I was happy with my ability to not back off mentally when it got tough, this is easy to do. Soon, I was in the last mile (a looooooong downhill that feels awesome on the legs) and before I knew it, I was done.
I want to thank all my family, friends and sponsors who support and believe in me and my future in the sport. Timex, The Trek Store Madison, Blue Seventy, Coffee's of Hawaii, Twin Six, SaltStick, Berkeley Running Company in Madison and my coach, Kurt Perham, for all his guidance.
I want to give a huge shout out to the Fortis family for hosting me. You guys are awesome!! I also want to thank Sue Hutter and her family for setting everything up and always making sure that I had everything that I needed.
One more fun fact: Tom Evans, who won, is 14yrs my senior :) Needless to stay I am just beginning!!!
Next up is Ironman Wisconsin on Sept 7 and Kona on Oct 11!!
Saturday, June 21, 2008
The Night Before
Well, everything is done and it is raining outside...I am glad that I covered my bike up and removed the front wheel (the Bontrager wheels have holes around the spokes and can fill up with water). Today I took care of all the usuals and am now just waiting until tomorrow. At least I can follow Ironman Japan which just started.
Very excited for tomorrow. Many people have asked about goals and my only goal is to have a good race. Yes there are 5 Kona slots for the men and yes two of the faster guys have their slots, but that means nothing unless I execute. So I will stay in the moment and be patient.
Thank you to everyone who supports and believes in me. Family and friends have been awesome, as well as my sponsors. Please check out their links over on the side of the blog.
Again, tomorrow the race will be broadcast over on http://www.ironman.com/ and starts at 6:25am Pacific Time. ~BB
Very excited for tomorrow. Many people have asked about goals and my only goal is to have a good race. Yes there are 5 Kona slots for the men and yes two of the faster guys have their slots, but that means nothing unless I execute. So I will stay in the moment and be patient.
Thank you to everyone who supports and believes in me. Family and friends have been awesome, as well as my sponsors. Please check out their links over on the side of the blog.
Again, tomorrow the race will be broadcast over on http://www.ironman.com/ and starts at 6:25am Pacific Time. ~BB
Thursday, June 19, 2008
One Day Closer...
Well, I have been in CDA since Monday and everything has gone really well. I woke up today and felt "normal" for the first time in a long time. No niggles, no soreness, no tightness, just felt good. The best part is that I have 3 more days to rest. I have just about everything taken care of as far as bike maintenance, errands, etc. I just have to register later today, hit the grocery store again and then finish up a little coaching work.
This morning I headed down to the Gatorade Swim and it was pretty entertaining. Usually you see athletes in wetsuits with one logo of whatever brand they are rollin'. But today, because of the water there were people with branding everywhere. Neoprene caps with a logo, wetsuits with a logo, booties with a logo...pretty damn funny actually.
The water temp has dropped a bit in the last few days. It has been windy, which has churned up the lake. I also think that the warmer temps have cause more snow to melt and run into the lake. I am not wearing booties and seem to be fine in just a neoprene cap. The only issue is that after about 25-30min of swimming, I can't keep my fingers together. I'll manage.
+++++++++++++
Thank you to everyone that has sent good luck texts, calls and emails. I apologize for not returning them, but I am just focusing on getting done what needs to be done. I will have plenty of time to discuss the race, course, etc in the few weeks following the race.
I will try to post again before the race, but if not I will write up a brief summary on Sunday night or Monday. The race begins in Sunday at 6:25am Pacific Time. You can follow at http://www.ironman.com/ It is very easy, just go to the site and you will be able to figure it out.
Blake
This morning I headed down to the Gatorade Swim and it was pretty entertaining. Usually you see athletes in wetsuits with one logo of whatever brand they are rollin'. But today, because of the water there were people with branding everywhere. Neoprene caps with a logo, wetsuits with a logo, booties with a logo...pretty damn funny actually.
The water temp has dropped a bit in the last few days. It has been windy, which has churned up the lake. I also think that the warmer temps have cause more snow to melt and run into the lake. I am not wearing booties and seem to be fine in just a neoprene cap. The only issue is that after about 25-30min of swimming, I can't keep my fingers together. I'll manage.
+++++++++++++
Thank you to everyone that has sent good luck texts, calls and emails. I apologize for not returning them, but I am just focusing on getting done what needs to be done. I will have plenty of time to discuss the race, course, etc in the few weeks following the race.
I will try to post again before the race, but if not I will write up a brief summary on Sunday night or Monday. The race begins in Sunday at 6:25am Pacific Time. You can follow at http://www.ironman.com/ It is very easy, just go to the site and you will be able to figure it out.
Blake
Tuesday, June 17, 2008
CDA could be....
...the most beautiful, awesome place in the country. But don't tell anyone. That is what everyone, who lives here, tells me about this place. Ironman has put this place on the map and it is expanding everywhere you look.
I am not surprised though. There are million dollar views in every direction and the summer weather here is beautiful right now. 45-55* at night and 70-80* during the day...not too many bugs and no humidity(it is at ~2200ft).
I am now settled and have a great homestay right on the run course. A huge thanks to Sue for #1 Picking me up from the airport. #2 Hooking me up with a great homestay.
Onto my homestay, I don't think I need to say more than "everything is great." Bill, Rebecca, Jessica and Sam have made me feel right at home. Tonight we are having a Salmon BBQ, with Salmon from the Columbia....I love the salmon...and grilling it, so maybe I'll pick up some tips!
The water here is cold, but not bad. No booties needed...just a neoprene cap. I think it is about 56* right now. The bike course is most beautiful I have seen...seriously and then is very spectator friendly. Most info to come on the course as the race gets closer.
Gotta run for my massage!
BB
I am not surprised though. There are million dollar views in every direction and the summer weather here is beautiful right now. 45-55* at night and 70-80* during the day...not too many bugs and no humidity(it is at ~2200ft).
I am now settled and have a great homestay right on the run course. A huge thanks to Sue for #1 Picking me up from the airport. #2 Hooking me up with a great homestay.
Onto my homestay, I don't think I need to say more than "everything is great." Bill, Rebecca, Jessica and Sam have made me feel right at home. Tonight we are having a Salmon BBQ, with Salmon from the Columbia....I love the salmon...and grilling it, so maybe I'll pick up some tips!
The water here is cold, but not bad. No booties needed...just a neoprene cap. I think it is about 56* right now. The bike course is most beautiful I have seen...seriously and then is very spectator friendly. Most info to come on the course as the race gets closer.
Gotta run for my massage!
BB
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