first decide: CAN you PR...

I was just writing an athlete and it inspired me to tell her
a story about progression I thought I would share. First a little background as
to my thought process.
One of the best and most impactful changes to triathlon in
the last decade has to be quality coaching, both online and in person. 10 years
ago, there were just not too many options, and 10 years before that there was
my partner Joe Friel, and maybe one other guy. You had to combine what you
could learn from various sources and come up with the best “stew” you could.
Now with the coaching coming along people are able to take YEARS off the
timelines we used to have to progress at.
I used to always race Memphis in May. It was usually the
same weather, same course for many years till after 9/11 where we could no
longer use the Naval Base, but it was my measuring stick, and before the
Ironman races in every state, it was one of the most competitive and focused on
races of the year. I worked for years to break 2:30 – that’s right, years. I
used to think 2:15 was the holy grail of my abilities. I started training with
friends rather seriously and eventually got down to 2:07!!! I was so pumped and
ready to take the sport even more seriously.
OK, at this point I know I was on a path many of you have
experienced or are currently experiencing. I bought a book, made an excel
spreadsheet laid out the training for a year and even put it all in a binder
for me to follow! This was a big move for someone who has a hard time keeping
their desk tidy. The binder even went on
my first honeymoon so I wouldn’t miss a day of training. At this point my wife
at the time and I was living in Atlanta so she could train more seriously as
she was quite competitive. One of the places we trained for swimming was
Dynamo. I mean there wasn’t a thing we didn’t do to include relocating to get
better.
The next Memphis came, and I went 2:11 or something like that.
SLOWER!!! I was more dejected then I can even describe. I remember saying to
myself “That’s it, I am at my genetic potential. I will always flirt around
2:10 and if that is what I can do, then I am not going to care so much about
this sport.” I even remember telling my swim coach at the time I just wasn’t meant
to be competitive at this and he just looked at me with a face I didn’t understand
till years later.
Obviously I refocused. To try to make this shorter I came
back a few years later, broke, 2 hours, and then a year or so later almost won
if not for an athlete named TJ Tolakson and went 1:54.
Here is the point – RELAX! What I eventually decided was
first just because it didn’t work out didn’t mean I was doing the wrong things.
That is the tricky thing about the sport, it needs time to show what you are
actually doing. You can be in better shape and still have bad days.
Most importantly, I knew in my heart I could change things
to at least get 1 min faster. Yup, I took it 1 min at a time. I tried to just
make small changes and that’s when things started to get really good.
Same thing goes for my IM races now. I used to never break
11:30, then was stuck with DNF’s for a long time, and finally hovered at the
10:00 mark for again, years. Finally-9:16 in Kona!! It was the first time I
wondered if I could find another min. It is a conversation I am still trying to
have with myself, so I will let you know.
I pride myself on experience. I think it is one of the
things that makes me a good coach. I know what it is like to a 12 hour
finisher, 3 hour Olympic racer, and I know what it is like to be in the top 100
OVERALL at Kona and lead an Ironman race for 7 hours. I have been where just
about all of you have. Tune out everyone else, all the noise and ask yourself, “Do
I have a min to gain, that I have left on the table?” If so, go get it! Don’t worry about the rest
of the stuff – yet.

Welcome 2012

I had thought seriously about the idea of turning pro for the upcoming season. While I know I will never be running side by side with Crowie on the Queen K, at least not going the same direction on game day, I still came up with several reasons why I could justify the move. They included:

Cost, I just love hearing pros complain about having to pay 750.00 to do all the races on the circuit. My single entry fee for 2012 Kona was 750.00 alone. So the idea for a single entry fee I could race all season was pretty appealing to me.

- Flexibility, while I was pleasantly surprised to qualify at IMFLA last summer, I had already signed up for 3 other qualifying races for the upcoming season. So I could still go do those, but of course all involve travel, scheduling, etc. So being able to decide later and get into races that are full, etc. would be pretty cool.

- Competition, I have some great AG competition. So I do not mean to sound as if I can’t find that in my current ranks, bit I hardly ever get to SEE them. To be able to race head to head with people to help make you better would be great. I think I have a solid 70.3 swim bike but I always start last and with my name being a “z” I am not even always against the best in my AG.

Having weighed all that out though, as well as already qualifying for Kona, I am going to stay AG’r. It is going to allow me to do Kona as well as Vegas which would probably not happen as a pro, and I think being a top AG athlete Is pretty impressive as well. Additionally my father has done 14 Ironman races and is trying to get into Kona Legacy program so this would be an awesome thing to do with him I hope this year.
My focus for now is going to be Vegas 70.3 followed closely by Kona, a bit of a reversal from years past. I am doing this as I think Vegas is tough enough I will get solid build up anyway, but I think I have a shot to podium in Vegas more so then Kona and so that is my overall goal I believe for 2012

IMFLA Race report

I have been pretty busy trying to catch up. Scott and I have a new podcast up where you can catch my race report if you want to hear it. http://itunes.apple.com/podcast/trainingbibles-podcast/id274671958

Death Valley and Las Vegas Camp Feb 7th - 12th

Training Bible Coaching Death Valley / Las Vegas Camp
Feb 7th – 12th
Camp Details:
This camp is designed to be a season base building and technique camp. Our vision is to have athletes fly into Vegas and drive to Death Valley (approximately 2 hours). Once in Death Valley though, everything will be from the hotel location. There will not be any need for any other driving. Furnace Creek Ranch is located in the National Park and stands alone in the middle of some of the best ridding in the US and sits at the base of Dante’s Peak, a Mt. Lemmon type ride and recognized as one of the best climbs in the country.
We will spend Tuesday – Friday night in Death Valley and then travel back to Las Vegas Saturday night. We can add a nigh t out if the campers want, but will wake up and run the Las Vegas 70.3 run course as well as have a swim.
We will have the entire camp SAG supported, as well as a mechanic on hand every day. The camp will also include coaches and several other benefits listed below.

We will have a professional photographer on staff to take photos of your camp for you. We will provide 2 free pictures with your camp purchase.

Camp includes:
- Adam Zucco and other TBC Coach on hand for all questions
- Running drill sessions
- Swim Drill sessions
- 2 BBQ dinners in the Death Valley
- Coached swim workouts and instruction
- SAG support on all the rides with water and nutrition provided if needed
- Mechanic on hand for the entire camp for (assembling and packing) bikes and issues during camp
- Clif Products
- Skinfit product(s) TBD and discounts while there.
- TWO FREE PROFESSIONAL PHOTOS OF YOUR CAMP


HOTELS: (All campers will make their own accommodations)
In Death Valley you need to make a reservation at FURNACE CREEK RANCH. ALL CAMP ACTIVITIES WILL START AND FINISH HERE. Cost for the hotel is 145.00 a night with 2 x queen beds. http://www.furnacecreekresort.com/what-to-know-1225.html
800-236-7916 – phone
THERE REALLY IS NO OTHER PLACE TO STAY. SO DO NOT DELAY REGISTRATION.

In Las Vegas you need to make reservations at Green Valley ranch or a surrounding hotel. There are a few there to choose from. It is located on the Vegas run course and next a nice community pool.


TENITIVE CAMP SCHEDULE:

- Tuesday Feb 7th Arrive, Short ride run and or swim as time allows


- Wednesday Feb 8th
Swim: Technique session in am and workout
Bike: Dante’s Peak 30 mile climb from -500 ft. to over 5000ft!!!! plus optional additional ridding
Afternoon run and drill session 75-90 min or your choice.


- Thursday
Swim: Workout participant’s choice
Bike: Artist Loop 1-2 times for a 3 hour ride
Run: 75-90 min


- Friday
Swim: Workout participant’s choice
Bike: Ride to Scottie’s Castle Century with about 2000 ft. of climbing.


- Saturday
Swim: solid workout
Bike: Team TT
TRAVEL TO LAS VEGAS
OPTIONAL RUN ING VEGAS


- SUNDAY
Swim: Solid workout
Run: The Las Vegas 70.3 course

REGISTER FOR THIS CAMP:
Cost for the camp is 875.00 per person (695.00 per person for TBC members and affiliates)
Contact Adam Zucco – azucco@trainingbible.com (847)-833-1201

Kona 2011 Race Report (9:35)

Kona 2011 Race reportAfter many requests I will write a race report the best I can. I also have talked about my experience on our new TrainingBible Podcast on Itunes.

The night before is pretty much where everything started for me. I was hanging out with Justin Hand and Scott Iott. We all stayed together in ths same house which helped tons with the pre race anxiety. Scott and I train together all the time, but Justin is a guy I just met that week and lives in South Africa. What an awesome guy and definitely a highlight of the week getting to know him. He has a running store there, has run the Comrades Marathon (which is 56 miles) 7 times! Very cool stories all week.

We headed up to our rooms for bed while everyone else in the house was out at the parties that people who aren’t racing were attending and I made the mistake of readining blogs and internet sites…. After getting a bit worked up over some of the comments I decided it was all just crazy to worry about. I told myself “ Self, you’re here for you, enjoy the day. Whatever happens, happens. I have worked way too hard to get wrapped p in anything other then the fact I have had an awesome season no matter how the day unfolds”. That clarity was a huge relief and helped me sleep great all night which is rare for me.

Pre Race-

Come on, it’s pre race… Not much going on here hopefully and there wasn’t. Sat around with the guys and just waited to get going. Decided to go find my spot in the swim and be ready to roll. I decided to line up right next to the pier and see what happened. I was going back and forth with this but then thought “f-it” why not. So I did.

The Swim-

I had a goal of making a front ack so this is one of the reasons I went on the fastest line. I went very hard to keep up with the draft of a guy I found early and decided no matter what the time was, I had swam as hard as I could. I was a bit disappointed with the 57 time but then learned everyone was a couple min off so I was cool with that. The swim spot was brutal for about a min, then was pretty Ok for most of the swim. If I went back I think I would choose the same spot. There isn’t ever an IM swim that I am not looking forward to being done with about 15 min of swimming and this was the case here as well.

T1

I did so much better this year in Transition and was about 2 min faster then last year. On to the bike.

The Bike –

I was in the top 30 starting the bike and this was a perfect spot I thought. I was about 3 min +/- from the leaders and was feeling good. This race I definitely wanted to be more aggressive then I had ever been before, and really race for a podium spot. I felt in shape to do 445 on the bike without too much trouble and wanted to do that. The goal was to keep a 24mph average for as long as possible and see how easily I could do that. Unlike last year I feel the way out on the Queen K was fast, but harder then last year. At least it was taking a bit more effort then normal. I was slightly concerned but told myself this is just going to be flipped and I need to be aggressive in the harder part of the course, just like last year.

At mile 40 I started the climb up to Hawi and this is when I decided to push the pace a bit. I rode through about 20 guys, caught a good friend of mine Tim Hola and he said the lead group was just 30 seconds up. I went up to that group and started to ride through them. I was 1:20 down from the lead of the race at the turnaround at mile 60 and thought I was doing OK.

Right after that I stopped for Special needs and they couldn’t find my bag!!. UGH. I thought about rolling but I decided to wait a min and get my nutrition like I would tell my athletes. It took just over a min, but it felt like an ETERNITY. I saw guys passing me that I had just worked to pass, and tried not to get too worked up. Once I got the bottles, they were frozen… SOLID… are you kidding me??? So they were basically worthless. The next aid station was only water and I could feel my attitude slipping which told me I was low on calories. I had to back off and conserve. To do anything else would be foolish.

At mile 70 I was finally getting calories in and decided to just regroup. I wasn’t feeling good, the day wasn’t feeling “on” more like one of the training days we all have that for whatever reason just feel harder then it should. In stead of fighting it I decided to just chill and ride conservative. This was of course disappointing, but I tried to tell myself to save it for the run and not completely ruin the day.

In conclusion last year I rode 4:52 @ 236 watts. This year I was 4:55 @ 239. So was this an “easier” day? I don’t think so. Did I go out too hard, probably a touch, but I should have been able to handle it and I wanted to get to the front and roll the dice. I was excited to just be fit enough to be even playing with the top of the field and wouldn’t have been satisfied this race just playing it conservatively. I knew I could do that. I do want to get a plan that doesn’t NEED special needs.

T2

I tried to relax and just get myself situated. It was clear to me that a speedy transition wouldn’t decide my day. On to the run.

The Run

Two words: Wasn’t Happening.

I knew straight away it wasn’t a “magical” day. So within 2 miles I decided to play defense. I told myself what I tell my athletes which is we all want the perfect day. Anyone can race well on those days however it’s more likely you’re going to have some issue(s), then what? I tried to not let my ego dictate and all I thought about was form, cadence, forward lean, and rhythm for as long as I could.

I made an early choice to walk the aid stations, let HR come down and do the best I could. When I was running I was still running between 7:15-7:40 pace which told me I was fit, just wasn’t getting the calories. My stomach wasn’t upset, just wasn’t absorbing very quickly. This caused me to slow down the calorie intake which drove my sustained energy down I think.

I walked most of Palani hill, drank a coke and tried to re group. I was shocked that I went through the half way in 1:40 and was encouraged that my “Defensive” strategy was doing its job. With 4 miles left I could still potentially break 9:30 which was my new goal. I knew it was a long shot, but it was what I focused on. I reminded myself of just last year I never broke 10 hours and how pumped I would be with the time.

I ended up encouraging a couple other guys to finish up strong with me and I went 9:35. (3:34 marathon).

The Finish Finally!!

I got to the finish line and was getting teary. I felt this was a hard fought victory in years past I would have lost. This year I went 9:35 on a terrible feeling day at Kona! I felt so proud of myself for battling through the way that I did. I know it is only because of my fitness and all that I have learned as a coach. Sure I wanted to be faster, there is no doubt I will have faster times, but this one was more satisfying in some ways then last year’s 9:16. I felt that this one truly legitimized me as a 9:30 or better Ironman guy because I did it in adverse conditions on a hard day.

I want to say thank you to everyone who helped me.

I going to do Ironman Florida for a PR and see what happens, but then not sure exactly yet what next year will bring.

MAD PROPS to Steve Johnson and of course Tim Hola. You guys raced awesome. We did battle all summer. I definitely won some, but so did you guys including this one and I want to say thanks to you both for being a lot of my inspiration for training hard. You guys are studs, and my hat is off to both of you.

In Boulder

Doing my final prep for Kona this year I decided to visit my good friend Wes Hobson in Boulder. While out here I hired Bobby McGee, one of triathlons best running coaches to go over my run form with me. I have to say this was one of the best run evaluations I have ever been through. It was pretty expensive, but quite worth it. It is exciting to hear things I am doing wrong because as I tell my athletes, that means you can get faster! When I tell athletes things that they can improve, sometimes they get upset however I remind them the absolute worst news is “congratulations, you are at your genetic potential”.

I stopped by Retul while here as well. My local shop The Bike Shop Glen Ellyn will be getting a system and I wanted to see what it is all about. Matt explained to me a couple tweaks he could make to make me MINUTES faster in the bike portion of the race… WOW! We decided to wait till after Kona as we are just two weeks out to make the changes, but I am excited to try that out as well.

Summer and next year...

Wow, seriously the summer is almost over??? Man that was fast.

Each day I would tell myself to write but then would be so tired from training and the daily operations and running of TBC that I would say “ahh, tomorrow will be just as good”. So, a few months later and I guess it is finally tomorrow. LOL

August was an amazing month. I had my athlete Ben Kanute take 2nd Overall at Junior Nationals, have had 4 athletes successfully finish Ironman with 4 PR’s. One of which was Steve Maves who at 51 years old went 27th OVERALL at IMLOU. Not bad for an “on call” doctor who has weekly scheduling issues. I cannot wait to see him in Kona along with my other 2 athletes I have going this year. But first is Vegas in 5 days…gulp

Earlier in the season I had high goals for Vegas 70.3. I still do, but a couple weeks back came to a cross roads with my training. I had what was possibly a very serious season ending illness and had to shut things down for the better part of a week. With an amazing amount of stress and anxiety behind be thanks to the help of Keith (a great friend and doctor) and some other close friends who happen to be docs as well we were able to discover the cause for all the issues. Blood clots, while scary and painful, but limited to superficial veins meant if I was able to deal with the pain, I could continue on without too much risk for serious side effects.

I decided Kona was going to be my main focus and had to play some catch up with that. I want to put myself in a good position to have a solid race there and hopefully improve either on my time and or place of last year’s 9:16, 82nd Overall. In doing so I did a lot of volume and training which I am hoping will also help me in Vegas as the course there will be tough, but we will see.

Next year I am considering racing as an Elite to see what that experience would be like so this being most likely my last Kona for awhile I am happy with the choice to focus on that. I have had several great showings this year and while I will always have to work on my running have been able to swim and bike solid even from the last wave in many races and think I can be in the mix for a lot of races which would be cool. Additionally I think it is a cool idea that I started as an overweight guy who could not run 1.5 miles to join the Marines in 1997 and will possibly come full circle to be able to say I achieved Elite status. I would also be lying that the main driver is I really do not know what I want to do next year and this at least buys me time to sign up for races later. That alone is a luxury I would to enjoy for at least 1 year.

Still deciding..