Adult Onset Athlete....again

Well it's been over a year since my last blog post. You know how it goes. Boy gets on the wagon, boys gets knocked off the wagon and lays around eating Doritos complaining about being smote by the all mighty smoter. During this time is when Mrs Brian rolls her eyes.


This is not a New Years Resolution. I started my new journey in pursuit of a healthier lifestyle and its associated goals back in the fall. It was all unstructured training then. No must do workouts, just workouts, mostly running....lots of running. As always I find it most difficult to outrun my entirely shite diet of soda, chips, pizza and whatever tastes good from frozen. I try and and I try but the salt and sugar is so good. Having the dietary palate of a twelve year old doesn't help. To get healthy foods in my diet, I find I gravitate to egg and natural ingredients for breakfast, tuna or chicken and spinach for lunch, nuts and fruit for snacks...but supper is a problem. I don't want to make anything. The Mrs does what she can but often works late leaving me to figure out an easy meal for the kids and I. Nothing beats ordering a pizza. It's there without me barely lifting a finger with Internet ordering. I can get in a bike workout in the Pain Cave, and it's there 30min later. Following this I continue to fail all night with crap after crap. Even if we don't have any crap foods, I get creative mixing baking ingredients like chocolate chips and peanut butter to curb my needs for sweet and savoury.

I haven't been injured in some time, at least not from tri training. I did have a torn pec and cracked ribs from hockey which certainly hindered training for a couple weeks. I think the lack of injury could be because I am training by the maffetone method for my base period. This is the heart rate training through the 180 minus age method which I know is arbitrary and not really based in any concrete number. However, I find it helps. It keeps me in check, holding me back during the base period, keeping honest in fact. An aerobic workout is an aerobic workout. Same thing on the bike. I am training indoors on my Wahoo Kickr with Trainerroad. Both of these are great products by the way. I pick sweet spot base training workouts that keep me in my MAF zones. Swimming? Well swimming is easy. It's my go to sport. When I was a youngster I won events in swimming at the Royal Bank Junior Olympics in 1979 (I think), CANUSA Games, regional champs, loads of city champs in an era that spanned several years from about age 6 to around 13 or 14. What happened then? I discovered I like smoking (cigarettes and other stuff), sneaking drinks and girls a whole lot more than athletics. But I digress.

I signed up for the Wellend Rose City Triathlon in mid June this summer on opening day of registration. The event is run by Multisports Canada, who have a great reputation for a quality event. I think I'll do ok, but honestly I just want to complete vice compete. It's also more about changing what I do before I get to the line and not what happens at the line. It's a half iron race, my second I think, consisting of a 2km swim, 90km bike and a 21.1km run.

I am loving the fact that I'm getting into the more structured part of my workouts, putting about 7-10 hrs per week of workouts and trying to keep ahead of my bad diet. I refuse to diet though and buy into any of these plans, schemes and snake oil. All they do is remind you of what you can't have and not what you're tryin achieve...which is overall a healthy sustainable lifestyle (not the granola eater kind of sustainable). I'm hopeful that I can regularly blog about the training and my journey, but I make no promises. You can always go back and read the old entries in this blog or my old one at milesnmiscues.bolgspot.com or another at slowtriathlete.wordpress.com .

Another new aspect for me this time around is some more emphasis on functional strength training and movement and more holistic approach to training including how sitting in a chair all day affects training, how staring at my phone or computer hunched over affects it and how recovery, sleep and diet all have an input on performance.

Well until next time, hopefully not next year....

Some great reads...

The Phil Maffetone books
Ready to Run by Kelly Starret
Move Your DNA by Katy Bowman
Movement by Gary Cook

Swim Training and Wine

No not together at the same time...

But I have been swim training and also ventured into my wife's fascination with wine.

I have always liked wine. Not necessarily to drink very often, but I instead love the collectibility of wine. The many distinct labels, varietals and growing locales make for a very interesting hobby. Well now I am trying to have a glass with dinner (the Mrs. tends to want to finish the bottle) as I attempt to exploit the wine for its health benefits, while enjoying the various flavours that each bottle has.

My swimming this week has also been of various 'flavours'.

Sunday's jaunt was quick open water swim. Just a quick 1200m with some folks from the Navy Master's club at Elk Lake. Even Elk Lake is different than my usual swimming hole at Thetis Lake. Its not better, nor worse - just different. It has different smells, wildlife, people, water and in general the atmosphere.

My next swim occurred Monday at Sooke's Seaparc Pool. This was like a $3 bottle of wine, it gets you where you want to go, but you don't enjoy it at all. Lane swimming  was available at 0900 and this is when I went. Little did I know lane swimming was only one lane and was run concurrently with the Aquafit class. Now God bless all the seniors and overweight folks that partake in Aquafit, but seriously do you have to wear perfume or maybe some sort of bath oils to the pool? All I know is that the suface was oily with strange hints of flowers and vanilla floating like a horror film's erie mist above the water. Now this was unpleasant, but not as unpleasant as, what I can only assume was an over chlorination of the pool. The only other option would be a significant ammonia dump by most of the Aquafit participants.

Under the umbrella of the pleasant atmosphere, I attempted my workout. But alas, it was a broken and agitated one. Not unlike a wine with pleasant bouquet (not the actual smells of the pool) and yet hits the palate with a wash of acidity, this workout was spoiled by folks that have no idea about lane etiquette. Two ladies (again God bless them for working out) approximately two-thrids the size of the lane each, would not wait at the wall for me to pass, after I am on their toes the entire length. I wanted to scream, "Pull over!" Unfortunately neither understood that I was not passing them during the length because of etiquette and shear fear.

The last two day's swim has been very pleasant. I went back to Seaparc expecting to find that $3 bottle of wine, yet to my surprise, when I showed up at 0615, the pool was almost empty. I had a lane all to myself each day. These were great. Imagine that glass of wine you have that pleasantly surprises you. That $15 bottle that tastes like $50 bottle. The mood was perfect at the pool. The lights were dimmed, the surface barely moved in front of me. The only criticism I would have is the dim hum of country music piping through the sound system (not my preference).

Meals have been good this week too thus far. Beautiful steaks, pork chops, chorizo with apple, grilled brie, BBQ chicken - all with a glass of wine.

Wines I tried this week:

2011 Castillo de Aguaron Cabernet Sauvignon
2011 Kiwi Cuvee Malbec
2011 Quinta da Aveleda Vinho Verde

Not a huge fan of the Malbec, but I must say the Cab was great in combination with the steak and the Vinho Verde was one of the best whites I have had. A perfect summertime wine. Its not sparkling per se but it does have some 'tickles' throughout.

I'm Baaack

So I tried Wordpress because of their ease of buttons linking to my Tumblr and Twitter feeds but alas I did a lot less on there than I ever did in this space.

Well I guess an update is due.

My broken ankle never healed correctly and had to be reset in December and since then I have been a good boy. I have been with the Navy Masters Swimming Club working out 3 times a week and have also been working hard on biking using Trainerroad.com and virtual power (love this program).

Over the last week I have retested my biking and its not great...FTP is sitting at about 181, not where I would like to be, but I guess I am just weak. My swimming is continuing to be just fine. Had 2 masters workouts, 1 individual workout using Sheila Taormina's workout cards and one open water jaunt of about 1200m with a few folks from masters.

During the summer, I was still unable to run for more than couple of minutes so I concentrated on my swimming. This culminated in an age group win at the Thetis Lake Open Water Swim and a 6th male overall...not too shabby me thinks. I did a 27'02" for 1500m.

Anyways I deploy overseas in a few and I think I have to get the blog going again to communicate what I'm up to.

Hopefully I'm not lying this time.

One Forward and One Back

Felt good going for my 'runs' but alas apparently my ankle still is not healed correctly.

Military medical system has failed me again.

CT scan on Tuesday and hopefully we'll find out what is going on.

Don't care though I ams till running the Resolution Run...well maybe walking.

Still Going and Going

Ran Elk Lake loop here in Victoria for the forst time since moving back. 10k slow and easy to make certain that my ankle holds up.

I was very very fresh. Felt good the whole time. Wore a compression top and calf sleeves, maybe they helped, maybe not...but I think so. The loop was same as I recall back in 2006. Weather was mild, almost no wind, lots of friendly people-dogs-horses and magnificently easy trail with vistas to match. I love this stuff.

I am still a go for the resolution run in January; the Mrs and I are both fired up. Only thing we need to do is continue running and stop eating like crap. My diet has been horrible unless you count onion rings as fresh vegetables. I cannot seen to escape. Laziness and boredom seem to be the biggest promoters of the unhealthy diet. I will stop, oh yes I will.

Looking at the website for IM St George last night and feeling extremely tempted. I am in no way capable of doing an IM right but maybe I could by May. But St George? Arguably the hardest current IM? Nah. I think I have to follow a more gradual plan. Certainly an Oly distance thsi year for certain but probably also a half. Then next year or one more onto the IM.

'Drink milk love life' is not working for me. I LOVE milk btu apparently it is losing interest in my. My gut hurts and I let loose the gas...a lot. I think I have to give it up. No more choco milk for me.

Anyhow, on to work and something in training later on.

First Step to Getting Back

Yesterday the first step back to a healthy productive lifestyle was started.

I signed both my wife and I up for the 1 Jan 2012 10km Resolution Run. I will start with some more concentrated and focused running later today. Looking at a 45min 'long run' at an easy pace. The rest of my week will consist of five more runs of varying lengths and types.

Raining today and cold so it will be a treat...I guess it is a good idea to run in this now, so that I can prove to myself that  am committed once again.

Coming Soon!!!!!!!!!!

A new training life blog on my way to another half ironman distance triathlon. More than likely it will be the Sooke Triathlon in August next year.

The only way this will work is if - for the first time in a long time - I can go injury free. Back surgeries, broken limbs, nerve damage etc have all conspired to keep me away.

Stay tuned for updates.

Off Season and Injuries Come Again!!!

So in my cross training off season I have gotten injured yet again.

This time I was playing hockey and ripped my groin...seriously...not a strain but a beauty of a tear. Inside the thigh was bruised to dark purple and didn't show up till 3 days later.

Now for some plugs that don't pay or give me squat:

My Computrainer is plugged in a going ok. Took an easy ride on the RCV IM 70.3 St Croix course. ONly sat at about 150 watts for the ride..so really it was easy. Felt good and next on the list I will buy an ErgVideo to see how that looks in trainer. I have heard nothing but good things so I can hope for only the best.

Next on my list of shout outs is to my CW-X compression tights. They have been making my legs feel great!! I wish 2XU had some compression tights in my price range as I LOVE their tri-suits. With my newly acquired groin issues I have decided to purchase CompressSport quad compression sleeves. Again I have heard good things and they were offering free shipping.

Winter will also be seeing my wife and I hitting our Reebok Treadmill. There is no slip on the tread which I find is often the case for a man of my size.

My wife has bought me the TriggerPoint massage kit for Christmas. She tried to surprised but the Purolator guy came while I was the only one home...so looked at the label and now I know. And I am happy.

So on that it is off to my posting of 'stuff' online to afford other things...

2011 will be conquered successfully.

Ok..so I don't post much...Season done and only one 'race'

My comeback was less than expected in 2010. I was tired and sore most of the summer. I couldn't put together much of training regularity.

Well I got a computrainer now and will ride that all winter. We already have a treadmill and I will continue to use it. My strength training will be all TRX this year. I am also trying to find an affordable and close by Yoga studio to get 'loose'.

I will likely get posted next year and I hope that it will be back to 'God's country' out on the island. Postings don't happen til late July/August time frame so I will be able to get into a race or two in Ontario before I am posted. Depending on the date of the posting I may look into the Musselman Half in Geneva NY. But we shall see.

It is tough to plan a season when you don't know where you'll live.

I will post once I have some off season base going.

follow me on twitter!!!!

@slow_triathlete

Been a Little Bit Lazy

Ok a lot.

I went and overworked by swimming a bunch and killed my shoulder, so I relaxed a bit to recoup and found myself  lazy...beyond belief. I started relaxing a bit too much.

So I will have to work back into things again.

I got a computrainer now so I will be able to bike enjoyably even when the wife's at work and I am at home with the kids.

Props today go out to Ryder Hesjedel and Paula Findlay. Ryder for the best showing by a Canadian at the TDF in over 20 years and for the relatively unknown Findlay for winning the ITU World Cup  race in London.

Anyways next time, will be a better post.

...and some follow up from my comments

From: jfraser@skylinc.net

Date: Sun, 20 Jun 2010 20:47:48 +0000

To:

ReplyTo: jfraser@skylinc.net

Subject: Re: General Comment

Thank you for your email. It was written very thoughtfully and we appreciate that. We have discussed these issues with OAT today as well. Its is also illegal to ride beside a rider and we also asked them to try to make riders aware of this as well. I will forward your email on to the OAT representatives as they will use it to teach future officials. As the race directors of the event its always good to hear from the athletes as we are never "out" on the course on race day. Thanks for bringing it to our attention and hope to see you out again!
Janet Fraser
Trisport Sent on the TELUS Mobility network with BlackBerry

---

From: "Mark Steckel"

Date: Sun, 20 Jun 2010 18:55:07 +0000

To: Mitch Fraser; Janet Fraser

ReplyTo: doc@spinalhealth.net

Subject: Fw: General Comment

Sent on the TELUS Mobility network with BlackBerry

---

From: "Brian Boake"

Date: Sat, 19 Jun 2010 23:11:09 -0400

To:

Subject: General Comment

Hello,

 

Raced my my first Subaru race today and it was very well organized.

 

Only one criticism...because it waws emaphasized that drafting will be penalized over the loudspeaker quite a few times it seems some riders were very apprhensive of reciveing this. This however caused another effect...riders riding four across the lane making it impossible and sometimes dangerous to make it by.

 

I was a victim of this (I can only guess as I was never told when) as I apparently crossed the centre line at some point. Only time I came close was on a downhill and swerve to avoid someone in a speed wobble. I would not know for sure as there are no centre of road markings.

 

Anyways C'est la vie. I am not a guy that is out for age cat wins anyways. I still had fun, I still had a result (not official but a result) and I think your races are very well run.

 

Cheers,

 

Brian Boake

Well That Was a Race...

So first tri in such a long and I felt it.

My swim - that I had such confidence in - was not where I would want it to be. I wasn't in the 30 at all. I was 128 out of the water...well not really out of the water as the time doesn't register until you are at transition - approximately 300m up a hill. I was just too wiped to run it. So I walked up and had probably 40 people pass me on the way. Being out of practice, I couldn't even undo my wetsuit zipper. One of the nice folks running past me grabbed it for me and unzipped me...man I love that about triathlons. One of the things I don't like is that the waves the do  causes quite a traffic jam at points. As some very weak swimmers - stopping and treading water, some doing elementary backstroke - were all over the place. Now for me I believe that non-secure should be in the race, just not at the front. It is dangerous for them. I saw at least one woman calling for the kayak and forfeiting her day because she got thumped hard by the third wave.

Bike was ok. I felt pretty good except for some cramping. My ice cold water was also basically a tea without the bag - yes hot water. This on a day that was supposed to be thunderstorms. It turned out to be warm and humid. Not perfect conditions but oh well. Anyways back on the bike. Lots of rolling hills. Only one was a 'hard' effort. Several riders were worried about drafting calls (I guess) and rode four across the lane. (I will explain why this is an issue after) I came into transition feeling pretty - not at all dead by any means. I came in with the 222nd best bike.

Run. I started strong. Running 4:35/km. This lasted all of about 1km and then I started walking...a lot. The run was hot and, for a windy day, there was no breeze at all. It was hot. So I finished at an average of about 5:45/km, with the 351st time on the run.

This all left me realizing my pre-race goal of a top half finish. I finished 228th out of 619. It left me well short of a top 30 in the water though. Guess I have to practice my strengths too.

Now back to riding four across. As I came down one of the hills - at a very decent clip in the aero - some folks were riding across the entire. I shouted (kindly) 'on your left' four times with no movement. I passed on the left, periously close to the centre of the road...or so I thought. There are no centre of the road markings on the roads during this race. Apparently someone thought I crossed over though as I was greeted with a DQ on the timing board. C'est la vie. No biggie as I am only there to have fun, apparently the officials are not. There was drafting everywhere not enforced but centre of the road I believe there was six. As I said oh well.

Anyways I will have to do another sprint  some time soon so I can have an 'official' result.

Cheers all and stay tuned to www.slow-triathlete.blogspot.com and don't forget to follow me on twitter @slow_triathlete

The Uber Poseur Bike

So yes I am slow.

Yes I haven't done a race in years.

Yes I am the uber tri poseur.

3 Days Out - 1st Race In a LONNNG Time

So it is only a sprint and I have done plenty of them, but this one feels different. It is the first triathlon I will have completed in 4+ and after back surgeries and a significant decline in physical activity.

So hear I am 3 days out and I am worried about the crap and/or hot/humid weather, whether or not I will be the slowest one there and several other worries. I have done significant training (on and off)and I have sweet new kit and I ready...and yet still worried. I have a cold so that will be an issue to deal with and of course two kids in a car over 5.5hrs or so.

No biggie though. I am hoping to place somewhere in the middle of the pack. Last year's race had 545 participants, so I hope to be under 200. Not a lofty goal by any stretch but a goal nonetheless. I would really love to finish 1h20m or less but if I don't reach it I won't be unhappy. I would like to be top 30 in the swim though...that'd be nice.

Anyhow next blog post @ www.slow-triathlete.blogspot.com will be a day or two after the race.

Follow me on Twtter @slow_triathlete

I Am Signed Up For My First Race In 4+ Years

So it is official.

I am in for the Guelph Lake 1 Sprint race on 19 June. I will be driving in the morning of the race from Ottawa, so fatigue could be a factor...and yet I don't care.

This is for fun and nothing but. Never been to the race course and know nothing about it.

I will be rocking some new race wheels for the race. I will post some pics once they come in. The wheels coupled with my current lack of speed and general non-racing for many years makes me - IMHO - an UBER POSEUR. I am looking for the title and no one can take it unless you hit the wind tunnel and personally employ John Cobb while going as slow as me.

For those unaware, a sprint triathlon consists of 750m swim, 20k bike, 5k run. Not long for certain but still a workout.

Just took a peak and I guess I just made it under the deadline as they are now sold out.

Anyways cheers for now.

Should I "Race" or Not??

In two days there is an early bird tri put on by Somersault Events in Ottawa and I am considering doing it.

I have only been home two days from overseas, haven't races a tri since my back injury and subsequent surgeries (about 3 years now) and I haven't swam in over a year. Yet somehow I am still considering it.

I know it will kick my ass but I also know I will feel much better going forward. I wasn't planning on racing til at least mid June but here I am. It is a 500m swim - 30.5km bike and 5km run - so not a long event in tri-vernacular. My run is ok and I should be 25min or less but my bike has been 99% on a spin bike over the last long time - due to being in Afghanistan. I went for a ride yesterday though and felt great!

So I am leaning toward doing the race...just looking for any reason not too...the butterflies are here.


UPDATE:

So much for that idea...it is full...oh well back on plan.

Thinking about maybe driving down to Lake Placid and riding the course...maybe.

I'm Coming Home !!!

Almost time to go home.

I have taken the last two days off from exercise as I have been pretty busy with loads of paperwork etc to leave. I should have went for a run today but just didn’t feel like it.

I will be doing some sports activities on the way back. A little snorkelling, mtn biking and general tourist crap.

Anyway I am hoping that once I am back I can continue to train with consistency and flexibility while maintaining a decent diet. I also want to do this while having a little more time for playing games with the kids and maybe getting them into tris or running or something physical instead of video games. Anyone have any ideas??

Anyhow be home soon and racing soon after that.

Lungs Full - Belly Not So Much

Well I continue training in Afghana-land where the weather is hot and the food is not.




I will start by letting you all in the secret of why we could possibly be losing this war...the food. The food we are fed is crap. Plain and simple crap. Every meal is some new concoction our East Indian friends in the kitchen dream up. They call it something almost familiar or with a familiar sound or word in it. For example the always wonderful 'Chinese Chilli Dong'. Now I am pretty certain that the Chinese don't do a whole lot of chilli eating. I am even more certain that hot dogs do not belong in chilli. Maybe that's where the dong comes from. I may have gone too far in calling these things hot dogs, as they are Euro style wieners. Not glorious brats or sausage but wieners. Not Oskar Meyers. These things are about a foot long and have a casing with the consistency of plastic wrap. Disgusting.



So now that the food is out of the way lets move on to the atmosphere. Yes it is hot. Like 40 degrees Celsius by 8am kind of hot; but that is not so bad as you get accustomed to it.



Not sure how many have been to the Sand Box over here but there is very little here. A generally receptive if not reclusive peoples is often smiling at us...although sometimes that smile is the harbinger of death. But that's another tale. There is no industry here. No factories burning through the night. No water being pumped through a steel mill and back into the world. Mostly it is just people and livestock - and not much of that. With all this caveman style living you would think air quality would not be an issue. But it is. It is terrible. I breathe in dust, sand, bugs and literally crap. Their feces are often in the open and so are the soldiers that reside here temporarily. Sure we kid ourselves with some indoor plumbing depending where you are stationed, but even that is then pumped into a giant 'pond of poo' at the airbase. Running past it is like running through a sulphur mine.



When not in the gym riding the spin bike or lifting weights to offset the loss the swimming fitness (not to mention age), I will run around the airfield. A distance of anywhere from 5-15km. Jets screech by, helos blow even more dust in the air and the vehicles along the same dirt 'roads' I run along are kicking up even more dirt and crap for me to heave into my lungs.



It is tough, but I digress. I relatively healthy and getting my fitness back to where I can race again. I am here on two missions - Canada's and mine.



Cheers.



Follow me on twitter @slow_triathlete

Still Trying to Train With No Water, No Real Bike and a Treadmill....

Here I am still in Afghanistan with about one and half months to go. My running once again took a step back with a little patellfemoral tendonitis issues followed after recovery by a calf heart attack...I just cannot win, but I shall persevere.

An example of a workout for me over here is a decent spin bike workout on my own for about an hour. I usually do a warm up and follow with some tempo or intervals. Sometimes I will jack up the resistence so much I have to put all of my weight on the pedals just to move. it is a good sweat though. I follow the ride with some dynamic stretching and then it is off to the treadmill for a 5min walk at about 7km/hr and an incline at level 10. I then take off the incline to 1-1.5 and increase the speed to 10.5km/hr. It is a nice light pace to prevent further injury and setbacks. After a 30min run I streatch some more and head to the dumbells. Today was a shoulder day (hopefully keeping my swimming muscles working). Do lateral dumbell raises, front raises and another dumbell exercise that focuses on the stabilizers in the shoulder...don't know the name of it though. I go on to do shoulder presses and straight arm cable presses. It is a tough workout and the shoulders hurt (in that good way) for a day or so. I generally will work legs, back, bi/tri and chest on a day with at least an hour of cardio.

In all I am not displeased with my progress as I have almost fallen below the 200lb mark for the first time in a long time. Even when I did my last half iron I was still around 200 so this is good.

So I am certain to write that I will be posting more often, but we all know that is a probable lie.

Oh yeah. I am now in the process of trying to pick out two ro three races for the year. At the least an Olympic and a sprint, but I am hoping to get to the point where I can do a sprint, oly and a half. I was looking at the REV 3 half at Cedar Point and it looks pretty cool. I also plan on doing about three OWS races starting with the 'Bring on the Bay' 3k OWS to support Easter Seals. I will see how I feel and maybe do the two Meech Lake OWS put on by Technosport. Who knows how it goes.

Til next time.

Amazing Iroman NZ

I don't normally follow IMNZ as it is a world away and not too many big names are there.

Enter twitter.

For those that don't use twitter it is a great tool for learning how the pros and others train. Macca, Bozzone, Simon Whitfield, Kirsten Sweetland, Rapp and many more are on there giving their views and training synopsis amongst other things. Pro bikers have some of the more interesting posts, allowing us into the world of the peloton. Wiggins, Zabriskie, Hincapie, CVV and especially Armstrong offer insights not available from anywhere.

Now for the reason I paid attention to IMNZ live. Terrenzo Bozzone or 'T' as he is known to friends (I am not his friend through any means but social networking). T decided to feed updates on his race while in the race. A professional triathlete up for prize money - taking time out to give race feedback while the race is on. Now T unfortunately did not win on this day as Cam Brown took his record ninth IMNZ with a stellar performance. T ended off in second but provided many with a reason to get excited by allowing us within his domain.