Pleasant Prairie RR

I’m going to try to make this short and sweet because I know I have the tendency to give too many details about a race and as you’re reading it all you see is “blah, blah, blah”.  So here we go!

Pretty much for any race I have done the last 2 seasons that wasn’t an A race my goal was to push the swim.  I have not yet figured out how to put myself in discomfort when swimming like I can when biking and running.

Goals for race: PUSH the swim, PUSH the bike, see where I am on the run after that (but I really wanted to run a sub 38 10k)

Swim: (27:12, too slow/100 yards)

As I lined up in the elite wave, second of the season, I look to my right to see Lukas Verzbicas getting ready to race.  Welp this is going to be a fast race.  Then after the race realized there were a few other pros there as well.  Anyway, we start in ankle-deep water and have to swim a few yards out then turn right around the buoy.  Well I did not embrace the suck and the discomfort of the start and was screwed from then on out.  After everyone swam ahead of me I tried to get into a rhythm but never felt very good.  Looking back at my Garmin file I saw 1.14 miles.  So either the course was long or I took a TERRIBLE line, but most likely a combo of them both.  So if I really swam 1.14 miles I don’t mind that time too much.

Bike: (1:03:11, 23.2 MPH)

Get out of the water and head to transition.  Again, the goal was to push to see how much power I could put out and be able to run well.  I was targeting 230-240 watts and ended up with 234 average power and 238 normalized power.  Not too bad.  The bike was pretty uneventful but it was windy at times.  The course was pretty flat with decent roads.  Another problem with not getting in a swim pack is I have no one to bike with.  It is SO much easier to ride with people, legally, even when you are 7 meters back.  It allows you to take a bit of a break and you don’t use as much energy if someone else is pacing.  Hop off the bike, almost a little too early because the dismount line was not very clear and volunteers were focused on the mount line but that’s my fault because I have to know where everything is.

Run (37:56, 6:07 min/mile)

Get off the bike, put my shoes on and head out of transition.  Right out of transition I miss the first turn and had to double back a few yards to get back to the path.  The run is an out and backish, with another out and back.  Weird I know but a pretty simple course.  I get out and legs are feeling good so I hit it and catch up with a few people who were ahead of me.  I knew I was not in a high position so I am running to try to pass as many people as I can and run fast.  So the run was pretty much uneventful.  I was pushing it hard but started a bit slow because I like to negative split races and I did not in NOLA so I wanted to get faster and start to pick it up at the 5k mark.  I get to the last “turnaround” with about a 1.25 miles left and I counted someone was about 45 seconds ahead of me so of course I had to pass him.  I pick it up make the pass then book it to the finish.  Cross the finish, see my parents and I tell them how bad my swim was.

Finish: 2:10:06 (14th Overall and 11th in the elite wave)

I was mad that day because of the bad swim but I had a good bike and a good run so the race was not all lost.  I know what I have to do in a few weeks at Muncie 70.3 to be faster than 2 years ago.  I have about a week left of high quality training before I start my taper.  Very excited to race 70.3 again and see what this short course focus has done for my speed and strength!

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FrogFuel Giveaway!!!

I have the opportunity to to test out and give away some of this product.  I have not tried it yet but it is a protein shot made by some badass Navy SEALs.  It’s made by Frog Performance and looks good but, again, I have not tried it.  You can click the picture to check some stuff out about the product and get some workout tips and take a “Fuel level” quiz which was pretty fun.

FrogFuel Blog App

The contest to figure out who wins 3 free FrogFuel shots and a sticker will be the person to estimate my finishing time at Ironman 70.3 Muncie on July 13th.  Feel free to check out the site to take a look at the course and past finishing times.  I did this race 2 years ago and went 4:35:08.  So post a comment on this post with my finishing time and you might be the lucky winner!

Guest Post #2: Staying Fit While Traveling

After the first guest post I did a few months ago about exercise and cancer I was emailed a few weeks ago by Mike Manning about writing an article about some tips to staying fit while traveling.  I have listened to podcasts, read articles, and have talked to people who have said how much of a struggle it is to fit exercise in when traveling.  Whether it’s traveling for work, family, or vacation, the added stress about a different place, different time zone, and different daily routines can become an issue and make staying fit tough.  Another added stress is eating.  Most people who travel do not bring their kitchen or food with them so they are at the mercy of whatever is around where they are staying and that can cause HUGE issues.  Eating fast food, hotel food, or food you are not accustomed to can cause weight gain.  The combo of poor food choices and lack of exercise because of “inconvenience” is a big issue when traveling.  Here are some tips from Mike Manning about staying active while traveling.  Enjoy!

Four Tips on Staying Fit When You Travel

Long-distance travel can harm your health in several ways. Travelers often eat large, unhealthy meals at restaurants and convenience stores. They also sit in cramped vehicles for many hours. This causes people to gain weight, experience greater stress and gradually develop a range of other medical problems. Fortunately, you can use these helpful tips to stay fit when traveling:

1. Look for a way to exercise at the airport. Many terminals have introduced new fitness amenities in recent years. You might find a yoga room, gym, walking trail or golf course. Some airport hotels allow anyone to use their fitness centers and pools, according to USA Today. If you aren’t staying at the hotel, you can pay a fee to access these facilities. An extra benefit of exercising at the airport is that it reduces the risk of travel-related blood clots.

2. Take steps to reduce stress when you travel. Mild exercise and outdoor activities reduce chemicals in the body that cause stress, according to CNN. Try to fit in a short outdoor walk when you reach your destination. Comfortable clothing, healthy foods and deep breathing can also help. It is crucial to have the right attitude about your trip as well. Travel with the expectation that there will be delays and other unforeseen obstacles.

3. Look for hotels that provide opportunities to exercise. Before you reserve a room, take the time to find a hotel with a fitness center that has suitable hours and no extra fees. This will make it easy for you to work out, even if the weather is unpleasant. Some lodging establishments also provide yoga, Pilates or general fitness classes. If possible, choose a hotel in a location that lets you walk to local stores and restaurants. On a trip to Maui a couple of months ago I made sure to do some research on a website called Gogobot in order to get a list of Maui hotels where I could see reviews, amenities offered, and prices all in one. This made it easy for me to pick a hotel that allowed me to workout in the morning so I had all day to walk around the city and hit the beaches.

4. If the motel doesn’t have a gym and it’s raining outside, try exercising in your room. There is a variety of compact fitness equipment that will fit in your luggage, such as fold-up yoga mats, resistance bands, five-pound weights and TRX training kits. A single resistance band proves extremely adequate for travel. You may also purchase travel-oriented fitness videos to watch in your motel room.

Try to incorporate health and fitness into your next trip in as many ways as possible. Select restaurants that offer low-fat meals in relatively small portions. If possible, walk to your hotel rather than calling a taxi or waiting for a bus. Use the stairs instead of an elevator. With a little extra effort, you can exercise and cut calories almost anywhere.