Before a big race I like to devote the entire preceding day to RACE FOCUS. This includes my special "patented" pre-race workout, a massage from Supersoulmate B. after a long hot tub and steam bath, and of course, consuming ideal pre-race foods.
First, for the pre-race workout. The key with exercise the day before a race is to really get the blood pumping into your muscles. I like to begin with a short 30 minute swim. After a 400 warm-up, with each 100 getting gradually faster, I do the following: 5x200 at threshold pace, 10x100 as hard as possible, with 30 seconds rest. This short swim will prime your lats.
To make transition as short as possible, I bring my trainer to the pool locker room and have my bike set up there. Luckily, at my gym there's not a lot of supervision in the locker room - just a bunch of Mexican maids cleaning toilets - so I can do another 45 minutes on the bike right inside the bathroom with no interruptions. I also like the steamy environment created by the locker room - really helps you be ready for anything in terms of heat in a race. On the trainer I ignore a warm-up because I'm already warm from swimming. So I blast right into a series that replicates my swim: 3x10 minutes at threshold pace, with 1 minute rest in between, then 5 x 5 minutes at max, 1 minute rest in between. Now for the run. To take care of my bike so that I can focus on my brick, Supersoulmate B. sneaks into the ladies room (in a trench coat and pumps he can totally pass for a middle aged lady!) to remove the Black Ninja and trainer. (He carries it out through a backdoor we discovered because we're pretty sure the gym manager would find my bathroom behavior to be some kind of liability).
Then I do an 8 mile run, running 6 miles at 5k pace, and an easy 2 mile cool down. Now I'm totally primed for my day. I'll go back to the gym in about an hour to enjoy a hot tub and sauna to really relax my muscles for tomorrow. Oh yeah, and the secret to race success is to really deprive yourself of fluids the day before. That way you're used to dehydration in the race. Good luck to all of you competing against me tomorrow! SUCKAHS!
Saturday, June 2, 2007
Friday, June 1, 2007
Smokin!
After a grueling week of training to prepare for my half ironman on Sunday, I decided I deserved a treat. No, not a slice of cherry cheesecake. But something very girlie. A new outfit! Since I'm not 30 yet, I decided to go for it and get a trikini. Sayonara farmer tan! Hello Hawaiian Tropic! I predict I will cause men to blow themselves up when they try to follow me in my new black racing bikini (black to match my bike!). The briefs really show off my powerful legs. I admit that I came very close to getting the Brazilian briefs, but then I found out that they don't have a chamois and aren't practical for training.
One big problem with triathlons is that a lot of tri outfits aren't flattering to women. Granted, many pros look like men anyway, so it doesn't matter. And the other half of female triathletes are fat or at least have huge dimpled thighs. I've found that trisuits are built to flatter only these two body types. But for those of us with hot femme bods that we want to show off, there aren't a lot of options. Now I'm even more excited for my race on Sunday. I'd better start prepping my race bag!
One big problem with triathlons is that a lot of tri outfits aren't flattering to women. Granted, many pros look like men anyway, so it doesn't matter. And the other half of female triathletes are fat or at least have huge dimpled thighs. I've found that trisuits are built to flatter only these two body types. But for those of us with hot femme bods that we want to show off, there aren't a lot of options. Now I'm even more excited for my race on Sunday. I'd better start prepping my race bag!
Thursday, May 31, 2007
Checking in
I've been so busy training this week I haven't had time to post! Stay tuned! I will fill you in on all the amazing details of my crazy week latah!
Monday, May 28, 2007
Vroom
With a long race coming up this weekend I need to focus on speed training this week. So yesterday I headed to the track to bang out some fast run splits. I left my parachute at home, but brought my sauna suit, even though the temperature was in the 80s. The best way to acclimate to a hot race is to make your training even hotter. Plus, the sauna suit helps you burn more calories, and taking off a few extra pounds before a race is always a good thing - lighter equals faster! I also like to practice exercising with limited amounts of water, because the less water you can carry on the bike, the lighter you'll be! I have trained my body to require only one bottle for a three hour ride.
Some details about my speed intervals. As I'm sure you know, speedwork improves your pace per mile by about 30 seconds. First I warm up for two miles. Then I do 4x500 at my 5k pace. That primes me for a series of 8 fast 200s - all out as hard as I can go. Now it's back to 400s faster than 5k pace. I do 16 of these. I always do a light 200 in between each 400 as a recovery. Finally I end with a mile cooldown. I don't recommend going out and hammering out 5+ miles of speedwork. You have to build up to it. I have worked for years to improve my speed and endurance, and most people don't have the excellent ability to recover quickly that I do.
You've probably already figured out that I'm the fastest person at the track. In fact, I often get asked whether or not I am a professional athlete. "You seem so serious!" strangers tell me. Ha! That's called FOCUS suckas. Most people don't have it. Mental toughness is what this game is all about. And if you think this workout is easy, you should see the inside of my sauna suit when I'm finished.
Some details about my speed intervals. As I'm sure you know, speedwork improves your pace per mile by about 30 seconds. First I warm up for two miles. Then I do 4x500 at my 5k pace. That primes me for a series of 8 fast 200s - all out as hard as I can go. Now it's back to 400s faster than 5k pace. I do 16 of these. I always do a light 200 in between each 400 as a recovery. Finally I end with a mile cooldown. I don't recommend going out and hammering out 5+ miles of speedwork. You have to build up to it. I have worked for years to improve my speed and endurance, and most people don't have the excellent ability to recover quickly that I do.
You've probably already figured out that I'm the fastest person at the track. In fact, I often get asked whether or not I am a professional athlete. "You seem so serious!" strangers tell me. Ha! That's called FOCUS suckas. Most people don't have it. Mental toughness is what this game is all about. And if you think this workout is easy, you should see the inside of my sauna suit when I'm finished.
Saturday, May 26, 2007
Sandyman
Took my Sandbike to Harriman today for a few loops. What a great investment that bike was! After five 14 mile loops (I ran the last loop of course) my legs are going to be primed for my Half Ironman next weekend. Thanks to my Sandbike, it wasn't just an average day in Harriman. It was actually a little difficult for me to get up those hills on my fourth loop. I couldn't stay in my big chain ring as I usually do. Ha! I guess this is was age groupers feel like. (As someone who usually podiums in my races, I can't really consider myself an age grouper).
I even saw some people from my neighborhood out on the course, struggling to get up the hills, of course. As I passed them they asked (between gasping breaths) where my usual beautiful bike the Black Ninja was. I told them the truth - that it was in the shop getting tuned for next weekend's big race. I also told them about my Sandbike (I guess they didn't read that entry on my blog) to explain why I was a little bit slower than usual. I don't want those losers to think that they can normally keep up with me. I mean, this one guy, A., he could almost ride with me on the uphills but I blew him out on the downhills. That's what happens when you have 35 pounds of steel between your legs, baby!
After my 14 mile run I took a cooling dip in Lake Sebago. The lake was officially closed, but I said EFF THAT! and dove in to swim a few miles. Some portly park worker was yelling at me when I emerged, saying she had called the park rangers to arrest me or some bee-ess. I just ignored her and got in my car and drove home. Sometimes you've got to take your warrior mentality to the MAX! And sometimes warriors have to break "the law."
I even saw some people from my neighborhood out on the course, struggling to get up the hills, of course. As I passed them they asked (between gasping breaths) where my usual beautiful bike the Black Ninja was. I told them the truth - that it was in the shop getting tuned for next weekend's big race. I also told them about my Sandbike (I guess they didn't read that entry on my blog) to explain why I was a little bit slower than usual. I don't want those losers to think that they can normally keep up with me. I mean, this one guy, A., he could almost ride with me on the uphills but I blew him out on the downhills. That's what happens when you have 35 pounds of steel between your legs, baby!
After my 14 mile run I took a cooling dip in Lake Sebago. The lake was officially closed, but I said EFF THAT! and dove in to swim a few miles. Some portly park worker was yelling at me when I emerged, saying she had called the park rangers to arrest me or some bee-ess. I just ignored her and got in my car and drove home. Sometimes you've got to take your warrior mentality to the MAX! And sometimes warriors have to break "the law."
Thursday, May 24, 2007
Greener Grass
This morning I saw C. riding in the park. His significant other, who usually trains with him side-by-side, was nowhere to be seen. Unusual, but not an unhappy situation. C.'s S.O., let's call her "Sarah", really hogs everyone's attention. I give her props, because she's a fast runner and trains almost as hard as I do. But come on! We don't need to hear all about YOU all the time. Leave some oxygen in the room for the rest of us. Jeez Louise. Oh, so you got a new couch. Oh, so you went to a "cool, hip" concert (while I was busy training, ahem). Oh you just went on an amazing trip. Yay for you. Oh you have an amazing boyfriend who you train with all the time (except this morning - trouble in paradise?). Goody.
But this morning I had C. all to myself. We talked about training and the conditions of River Road, favorite places to ride, random stuff like that. C. never complained about Sarah, but I could tell he wanted to confide something in me. I could tell that there was a real reason for why Sarah wasn't out by his side training. He did mention something about her getting fitted for a wedding dress or something, but I didn't really catch it. Maybe he said she was out buying new bedding?
The thing I really like about C. is that he can keep up with me. A lot of guys can't. I finally convinced Supersoulmate B. to get a bike last year. That was a disaster! I learned that some people are just meant for the sidelines. Supersoulmate B. says it's good he wasn't born with the "competitive gene"-- as he calls it -- that I have. Otherwise he wouldn't be able to focus on supporting me at races, having ice packs ready when I get home, preparing my favorite pre-race meals while I rest my legs. It's probably true that Sarah doesn't get that from C. They both have to work together when they're tired from a long workout. I know that I can just come home, give Supersoulmate B. my bike and chow down on a nourishing lunch that he's prepared while I'm taking the ice bath he has ready for me. I guess I'm lucky, but it would be nice to have a built-in training partner. (And it would be nice to come home to a washboard stomach, but that's another story!).
But this morning I had C. all to myself. We talked about training and the conditions of River Road, favorite places to ride, random stuff like that. C. never complained about Sarah, but I could tell he wanted to confide something in me. I could tell that there was a real reason for why Sarah wasn't out by his side training. He did mention something about her getting fitted for a wedding dress or something, but I didn't really catch it. Maybe he said she was out buying new bedding?
The thing I really like about C. is that he can keep up with me. A lot of guys can't. I finally convinced Supersoulmate B. to get a bike last year. That was a disaster! I learned that some people are just meant for the sidelines. Supersoulmate B. says it's good he wasn't born with the "competitive gene"-- as he calls it -- that I have. Otherwise he wouldn't be able to focus on supporting me at races, having ice packs ready when I get home, preparing my favorite pre-race meals while I rest my legs. It's probably true that Sarah doesn't get that from C. They both have to work together when they're tired from a long workout. I know that I can just come home, give Supersoulmate B. my bike and chow down on a nourishing lunch that he's prepared while I'm taking the ice bath he has ready for me. I guess I'm lucky, but it would be nice to have a built-in training partner. (And it would be nice to come home to a washboard stomach, but that's another story!).
Wednesday, May 23, 2007
Swim Tips
Triathletes are legendary for being slow swimmers. That's why I'm sharing some of my favorite drills for improving swim speed.
*Count your kicks per 25. Now reduce your kicks by one stroke for each succeeding length.
*Hold your breath. Don't stop holding your breath. Breathing just slows you down.
*Remember, snorkels are legal in most triathlons
*Get two 25 lb. dumbells and bring them to the edge of the pool. Now do 3x20 sets of military presses. Jump in the pool and swim, bitch, swim! This will teach you to push through the pain in your shoulders.
*Go to Home Depot. Get 6 bricks. Put them in an Ikea bag, one of those big yellow or blue shopping bags - the ones that are so big they could hold a house. Now tie the straps of the bag to your legs and swim 400 like your life depends on it. Because it does.
*Count your kicks per 25. Now reduce your kicks by one stroke for each succeeding length.
*Hold your breath. Don't stop holding your breath. Breathing just slows you down.
*Remember, snorkels are legal in most triathlons
*Get two 25 lb. dumbells and bring them to the edge of the pool. Now do 3x20 sets of military presses. Jump in the pool and swim, bitch, swim! This will teach you to push through the pain in your shoulders.
*Go to Home Depot. Get 6 bricks. Put them in an Ikea bag, one of those big yellow or blue shopping bags - the ones that are so big they could hold a house. Now tie the straps of the bag to your legs and swim 400 like your life depends on it. Because it does.
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