Ironman South Africa - Race Report

Ok, I know you've all been waiting for this. I haven't pre-written it at all, so will just let it roll off as it comes to mind. Hopefully without turning it into an epic trilogy....

It's tough to decide where to start, as the entire trip has had a very surreal feeling to it. Maybe because I've been sick for the entire trip? Or maybe because even though I'm sitting in South Africa right now, I still can't believe that I am sitting in South Africa right now. There is a big element of adventure and excitement in traveling to such a far-off destination, even without the undertaking of an Ironman-distance triathlon... but there has also been a big dose of reality of what life in South Africa is like. As Americans, we take a lot for granted... well, I for one have a new-found appreciation for life back home, and am anxious to get back to it! But I digress... this post was supposed to be about IRONMAN.

The weather gods were smiling upon us on the morning of April 13th on the shores of Nelson Mandela Bay, Port Elizabeth, South Africa. The bay was as close to glass-like as I imagine it has even been. The sky overcast, just as a typical Seattle day. The forecast called for very low winds. It was going to be a good day.

Six members of Seattle's Jet City Tri Club lined up at the swim start. Myself, Raelle, Bryan, Bobbie, Stacy, & David; 4 newbies, and 2 Iron-veterans. The gun went off (or was it a horn? I don't even remember), and we jogged down the beach to the ocean. I remember thinking to myself, "stay calm. It's gonna be a long day. You can do this. Just stay calm." The athletes spread out pretty good, so I didn't get kicked or have my googles pulled off, as I'd heard is prone to happen. At the first bouy there was so much congestion as the group converged that we all had to stand there treading water for what felt like 5 minutes before we had room to swim again. This happened at most of the corners. I continued to swim, leaving my trail of phlegm behind (sorry!), and stayed calm and collected. I kept bringing my attention back to my form and my breath. Everything was going well. I was concerned about how sick I was feeling, as my lungs were full of congestion, but I felt that if I could get thru the swim, I would become an Ironman that day.

Lap one completed, I decided to walk the beach between laps. Just then Raelle came up and grabbed me from behind. She was so excited, and it was contagious, so I started to jog. The second lap went just as well, with just one good kick to the head, but goggled remained in place, and I finished feeling strong.

Swim time: 1:28:17
29th out of 52 in age-group

T1 went smoothly.... I took my time to make sure I wasn't forgetting anything, and walked to the bike. It was not a short walk.
T1 time: 6 mins

Bike. There were issues on the bike. First, apparently someone knocked my bike over in transition because as I got out on the road, I noticed the aerobars and the front wheel did not line up together. So I had to stop to adjust the stem. Then it was good for a while. As you know, I pre-rode the IMSA CompuTrainer course and knew we started out with a long climb. It actually wasn't anywhere near as difficult in real life as that computrainer profile was! My focus was to stay at aerobic threshold, which in hindsight was going too easy. I figured if I went a little too easy on the bike, then I'd have more for the run. Ha.

The roads are horrid, and while I did not flat or loose a single bottle, the vibration caused my rear bottle cage holder to loosen so that the bottles were pointing down at the road (but still attached!). So, another stop to fix that. It was at that point, about two-thirds of the way through the first loop that I looked down at my foot and saw all this blood. Yes, my snazzy new bike shoes were chewing a hole in my foot. Oh well, no time to cry now! Another 70+ miles of riding to do! Onward!

I felt good on the bike, but like I said, held back a bit on the effort. I didn't want to eat while climbing, and when descending I was too interested in making up time to slow down and get food out of my bento box. About 30mins from the end, my stomach was growling. Not good. Where was my brain?? I downed a baggie of gummy bears, and settled in for the final push. The only other issues were saddle and shoulder related. 7 hours is a long time to spend in aero position, and my body was ready to get off that bike!

Bike time: 6:59:19
30th out of 52 in age-group

T2 took a bit longer. I had that bloody toe to deal with. I went to the medical tent for a band-aid, and it took me 5 minutes to get the volunteers there to stop talking to each other and please get me a band-aid. I had decided to wear my toe socks, which at first I thought was going to be the end of me since I didn't think they would fit over the huge bandage they had applied, but after-the-fact I think those socks are the only reason the bandage stayed on, and I was able to do the marathon without a lot of bother from it. Yay toe socks!

T2 time: 11 minutes

The run. I just had nothing. My heartrate was fine. My lungs seemed fine. My legs weren't burning or fatigued. I just had nothing. I don't know how else to explain it. I think it was a combination of mental and nutritional. I ended up having to eat solid food during the marathon, which meant a lot of walking. Then, I knew it was going to take me at least 6 hours.

It was a very long night. And the sun came out with a vengence. The blisters covering my back and shoulders will attest to that. The crowd was great, and I did more jogging on the 2nd of the 3 loops, hoping I could at least break the 15-hour mark, but either way knowing I was going to finish! And given the conditions, that was good enough.

As night fell, I kept on truckin'. I made friends with a group of 3 German guys, and they kept me feeling safe as we race-walked through "the most dangerous road in Port Elizabeth". Yes, no security in sight, and we are exhausted, walking along a dark road known for car-jackings and muggings. Color me ecstatic. By this time I was also freezing as the temperatures dropped, and my damaged skin couldn't provide much protection from the elements. Toward the end, our little group broke up, but I owe a lot to these three guys for keeping me safe, and motivated (I love me them Germans!).

The last 3 kilometers seemed to go on for an eternity. But as trashed as I felt, I still saw people heading out for their final loop, and I couldn't help but feel lucky that my finish line was almost in sight. I almost cried when I saw the finish shoot, but I knew you all would be watching, so I sucked it up, and jogged... then ran... then sprinted... and it felt GREAT!... why hadn't I done that sooner???.... I'm an IRONMAN!!!.... but wait, there's no finishline tape.... where do I pose for my big finishline shot??... too late. oh well. Where's the medical tent?

Run (walk) Time: 6:25:42
38th out of 52 in age-group

Final finish time: 15:10:31

All 6 members of Jet City Tri finished! Mission Accomplished. Congratulations to all!!!

Can I come home now??? PLEASE?!?!?!

Pre-Ironman Taper Madness!!

Taper Madness is a serious condition and may result in one of more of the following: previously unexpressed aches and pains that convince you that you're falling apart, spending money you don't have on items that might save 5 minutes of time over the course of a 12-15+ hour event, snapping at friends and loved ones when they ask "So, are you ready?" (or pretty much any question involving your upcoming event... ok, any question at all... actually, all they have to do is look at you sideways), gaining five pounds (ok that probably happened before the taper), momentary lapses in ability to know what day it is, what time it is, or what your name is. Please do NOT consult a physician. Complete some light exercise, take a few deep breathes, and embrace the madness as part of the journey.

Now for my own "Tip of the Hat. Wag of the Finger", shamelesssly stolen from The Colbert Report.

First, tip of the hat! I'd like to thank a few people that have helped to keep some of the more extreme madness at bay....


A shout out to Modus Sport Group & Profile Design for hookin' me up with the latest & greatest aero bottle & seat post bottle cages. The last issue of Triathlete Mag had a blurb on this bottle which is said to actually INCREASE the aerodynamics of your ride. Sweeeeet.














Thanks to my boss-man at Cycle U, the one & only Coach Craig Undem for getting Specialized to loan me this pimp front wheel.

We encountered a problem with the rear wheel, and another supahstar came to my rescue... Coach Lang Reynolds, my Cycle U cohort & Triumph Multisport mechanic, loaned me a very nice rear wheel from his "private collection". Thanks again Lang!!

Speaking of Triumph... I cannot speak highly enough about this establishment. The entire staff are experienced professionals, very good at dealing with those afflicted by Taper MADness. I found everything I need for this race, as well as outstanding advice and a lot of patience. Shop @ Triumph Multisport!!!!! :)

Now, a few people have been asking me what I plan to wear. I prefer the 2-piece tri-suit because I look slightly less sausage-like (did I mention the extra 5 lbs? I think I did). I tried on a few items today, and have narrowed it down to 2 options:

Option 1: Louis Garneau bottoms, purchased from Triumph Multisport & a Sugoi top purchased off the clearance rack at Everyday Athlete. I like these bottoms because they have a wide waistband that does NOT dig in at all. The material also has a little more friction, which means my fuel belt won't be sliding off my butt. Always a bonus. The cap is 2XU that I just picked up from the new shipment at Triumph. I'm thinking the cap over the visor due to sun protection, but I can always switch to the visor after the sun goes down.


Option 2: 2XU tri shorts, which I wore all last year and loved. Only downfall is the material is very slick, so the fuel belt has to be worn on my waist vs. my hips. Found that out at the Lk Stevens 70.3 last July. Very annoying. The top is from Profile Design. It's a sample from last year's line that I picked up at the bike swap. It's very comfortable, but a bit tighter than the other top. Also a bit less coverage, so less sun protection. The visor you can't really see is 2XU. The hair... getting cut tomorrow. Definitely needs to be more aero! ha! (and Yes, the pose is a joke... also a good way to suck in the gut!!)...


I'll also be wearing these slick Shimano tri shoes purchased from Triumph Multisport. My old Sidis were too narrow and putting my feet to sleep, so they hit ebay, and I got these beauties!

And finally, these sexy pink Brooks' Adrenalines from Everyday Athlete. This has been my shoe of choice since my marathon training back in 2005. Let's face it, this shoe is A LOT of people's shoe of choice. Brooks knows how it's done. As for the pink.... I'll just have to deal.

Now time for Wag of the Finger....

State of Texas, YOU are ON NOTICE! For taking advantage of "foreigners" and charging an $80 addt'l fee for not appearing at a court date for a speeding ticket, even though I CALLED IN AND TOLD YOU I LIVE IN SEATTLE!, "I'm sorry, we don't notate phone calls". Bite me.

And Uncle Sam. It's true, you can't pick your relatives. For taking my happy high to a sad low upon completion of my taxes. You want ALL my starbucks tri club training earnings? REALLY?!?! Oh yes, because I'm so rich. Guess I'm back to huntin' Zebras for food next week. Uncle Sam is ON NOTICE!

Ok, that's all for now. Welcome to my madness. T-2.5 days to departure.

Road Racing Tactics

Road racing is a tough sport, not just physically but also just getting used to the manner in which races unfold. A road race is unlike other other endurance races where the strongest athlete almost always wins and races play out in a relatively straightforward way. Of course, luck, equipment, and tactics come into play in every endurance sport, but even among the cycling disciplines, road racing rises above the rest in terms of tactical complexity. To say this is not to belittle the other disciplines of cycling or endurance sports in general - it is simply the way road racing is. It is up to you to decide whether or not this tactical component enriches your experience of the sport or dilutes it.

In a road race, the rider who wins is not always the strongest in the race, but is among the strongest who chooses to put in a hard effort at the right time. Quite often, especially in the beginner categories, a strong rider will drive the pace at the front the whole time, only to use up all his energy long before the finish, where he might end up watching as his competitors surge ahead for a better placing. Road racing is all about conserving as much energy as possible until a critical moment arises, and then putting in a maximal effort (intelligently) for the rest of the race. It takes a keen tactical sense to make the right move at the right time, and the best way to develop such a tactical sense is to get out there and race.

A great example of proper race execution comes from Team Cycle University rider Alex Telitsine at Mason Lake #2 a couple of weeks ago. While I was looking over his power meter file from the week before at Mason Lake #1, I noticed that his average power for the race (216 watts) was a little on the high side given that the race came down to a field sprint. Given that his threshold power is around 275 watts, most of his race efforts should be below 200 watts, unless he is in a breakaway or similar situation. An average power over 200 indicated that he was spending too much energy working when he could have been sitting comfortably in the field putting out much less power.

For the next race in the series, Alex decided to spend more time sitting in but at the same time remain vigilant and try some attacks towards the end of the race. Conserve, then attack. He executed this plan perfectly, and broke away with another rider with just over one lap remaining in the race. The breakaway stuck and Alex finished an excellent 2nd place, bringing home the first podium of the season for Team Cycle University. While the average power from the two races was almost identical (213 from ML#1, 216 from ML#2), his effort in ML#2 was divided into two distinct sections: for the first 1:20 he was sitting in the pack and conserving energy, averaging just 187 watts, then for the last 40 minutes he was in the breakaway and put out 274 watts to drive the break, a near-maximal effort for the duration.

So, we can see how conserving for the majority of the race, then making a committed hard effort can lead to a better result than a constant effort throughout a race. Additionally, this is a good example of why it is important to race with your power meter. Without these data, we would have no quantitative idea on what Alex did during the race - how much energy he uses to sit in the pack, how much power he puts into his attacks, and the overall intensity of the entire race.

Incycle Rocks!

This post is my first time ever blogging so bear with me. What inspired me to finally write something on the Cycle U blog? InCycle inspired me.

Over the past five months I have lead Incycle workouts at both West Seattle and Magnuson Park locations. Incycle workouts were designed specifically for individuals who want to improve their fitness in only three workouts a week. It was obvious from the start that Incycle was going to make vast improvements in fitness to the participants but I still wondered was it going to be good for racing?

The old school train of thought was mileage, mileage, mileage. And now that the race season has started I was a little nervous I hadn't done any major miles. I had not done any 4 or 5 hour rides. And any hard workouts I had done had been inside on a trainer.

Any doubt I did have about my fitness was put to rest after the first few races. I felt supper fit and ready. In fact, this last weekend on Saturday I won the first real mountain bike race of the season at Capital forest. After the race I was over I was talking to my main challenger and 2nd place finisher and found out he too is a participant in Incycle on Tuesday/Thursday mornings. Then the next day at the road race, which I also felt very strong in, I found out that fellow Cycle U coach and Incycle instructor Dan Harm had won the final Mason Lake road race.

The fitness gained from a winter of Incycle was unstoppable this past weekend. It just goes to show that quality is better then quantity. And that is why I have to say Incycle Rocks!!!

Cycle U Announces Mountain Bike Clinics!

Are you ready to take your mountain biking to a new level?

Cycle U is proud to present mountain bike clinics focusing on skills to become a better mountain biker!

Why: These clinics will take your cross-country riding and racing to a whole new level.

What: All-outdoor clinics include fundamentals of mountain biking, discussion, drills, trail riding, and thorough demonstration of techniques by the coaches.

Who: YOU & Cycle U coaches and elite/pro racers Kristi Berg and Toby Swanson.

Where: St. Edward's State Park in Kenmore, WA (top of Juanita Hill)

When: Thursday nights in May....

May 8th - Mountain Bike 101: Basic Skills

This clinic is an introduction to mountain bike riding/racing. We will focus on the basic fundamentals involved with MTB riding. I.E: body positioning, braking, cornering, basic bike set-up, general maintenance.

May 15th - Mountain Bike 201: Intermediate skills

This clinic will build on Basic's clinic by adding more intermediate skills, working on building confidence on the bike while climbing and descending. Improving body positioning to help make climbing and descending easier.

May 22nd - Mountain Bike 301: Advance Skills

This clinic will build on the Intermediate clinic by working on the technical skills of MTB riding/racing. I.E: drop offs, bunny hopping, ruts. This clinic will help to build confidence in the technical area's of MTB riding/racing.

How: Register Now! Click the desired class...

MTB 101 - CLICK HERE
MTB 201 - CLICK HERE
MTB 301 - CLICK HERE

See ya on the trails!

Spring Fever

OK, time to hit the road! I must confess that until this week I have only ridden outside 3 times this year. InCycle has me on the bike about twice a week and I plan to be ready for some racing soon.

I gave another goal setting talk at Expo this past weekend, what a great crowd for 9:30 on Saturday, we hit 70 people by the end!!! This reminded me that at my last Goal setting seminar back on January 21st that I wrote down (during the brainstorming) that I had some actual racing goals in 2008 (first time in 11 years!) And there is nothing more powerful that making a public commitment to help you follow through, so here it is:

As a matter of public declaration, I commit to the following:

-One race a month beginning in April, riding with the New Team Cycle U development squad in a Crit, Road Race, TT or Tri.

I hope to see you out there! The great weekly races begin at Pacific Raceways (my favorite place to get started racing) and Seward Park in April. You can find a full list of the races at: WSBA Racing

Welcome to the new Cycle U and HPC team members! Cycle U is for those who are considering racing, and HPC is for those who like to ride hard but not race. Both programs are growing fast and a great way to meet like minded riders, get instruction and live the dream. In case you don't know we take new members for both programs all year long, you can sign up through our website here:Cycle U Team Page

See ya on the trail,

Coach Craig

Ironman Tattoo

Yes, the dreaded "m-dot" that causes all roadies to scatter like roaches in the light of day. Watch out! Triathlete ahead!!! (In other words, this person only rides alone... in a straight line... and can't handle their bike to save their life! Give a wide berth!).

Oh yea, I wanna get me one-a those! ;)

Just any ol' m-dot tat will not due for me. I like to think I'm original (don't we all), so I had an artist consultation @ Slave to the Needle to have something "original" designed. Something special to celebrate my upcoming first Ironman-distance triathlon. Something with a South Africa theme.

Here is what my artist came up with:


I was blown away! Of course, we need a more "aero" wheel up there, but otherwise I'm really liking it. I think the "M" should be red with black spots.

And I'm going to hide it under my jersey, on my shoulder, so those roadies will never know... unless of course I'm riding my sweet QR Lucero! No way to hide my Iron-Godess-ness on that baby!

Of course, no ink until post-race (that would be bad juju!)...

Winter Training for Cyclists

by Coach Lang Reynolds

The Winter Solstice is now behind us and in theory we have crossed the depth of winter and are climbing back towards the light of better conditions for training, but in reality we are far from being out of the woods when it comes to the dank weather and short daylight hours that make conventional training for cycling difficult at this time of year.

Here at Cycle University we recommend taking a short break from cycling some time during the fall or winter, and we also encourage our athletes to stay in shape while participating in activities other than their primary discipline of cycling. Cross-training (running, XC skiing, swimming, etc.) is an excellent way to maintain aerobic fitness while taking a mental break from continuous training on the bike. Nonetheless, structured training on the bike throughout the winter is the best way to maintain and improve cycling fitness. Coming out of the winter season with improved fitness will allow you to start training next spring at a higher level, which in turn will allow you to meet and exceed whatever goals you have planned for 2008.

The following are some ideas on how to keep winter training fun and productive:

Race Cyclocross!
Cyclocross (off-road racing on a road bike with knobby tires) has arguably the highest fun/effort ratio of any cycling discipline. The intensity of the weekly races alone is enough to boost your fitness throughout the fall, and the technical off-road courses challenge you to improve your handling skills at the same time. Local venues and short circuits make this cycling discipline very approachable for the beginner as well as spectator friendly. This year’s cross season is already over, but it’s not too early to start thinking about next year. For more information check out Seattle Cyclocross.

Indoor Training
In Seattle in the winter, it is often next to impossible to fit in an outside ride during daylight hours if you hold a regular job in the real world. With the proper equipment (lights and fenders) riding outside at night is possible, but in order to really ride at the intensities that most efficiently stimulate improvements in performance, indoor riding is the most productive solution.

The most important piece of equipment for any cyclist who wishes to train indoors is a structured training plan. This keeps you on track and provides each workout with a purpose, avoiding the boredom and tedious nature of most indoor riding.

Another important piece of “equipment” for any cyclist training indoors is a group of people with whom to suffer. Suffering in a group is much more tolerable than suffering alone. Here at Cycle University our InCycle group cycling class incorporates a structured training plan to not only maintain your fitness over the winter but also prepares you to reach a whole new level in 2008. We also offer the CycleU Indoor TT, a weekly series of indoor races on our CompuTrainer Multirider setup, which is a great opportunity to put in a weekly effort at race intensity.

If you prefer to train in the comfort of your own home, there are a few must-have items:
Trainer – A trainer allows use of your own bike (instead of a stationary bike or similar) and keeps you adapted to your riding position. A high-quality fluid trainer will provide a range of resistance without rider adjustment for all training intensities.
Rollers – Requiring more concentration than a static trainer, a set of rollers is a great addition to the indoor training arsenal. Switching between the trainer for focused interval days and the rollers for shorter fitness spins will stave off monotony and improve your handling skills at the same time.
Entertainment – This is another must-have for indoor training. A movie to watch and music to listen to will make the time fly!
Cooling – Unlike riding outdoors where cooling is provided by the wind, indoor riding can become uncomfortably hot. Several fans and an open window can go a long ways towards making indoor workouts more comfortable.

Here at the beginning of 2008 we still have several months of cold, dark, and wet weather ahead of us. For many of you, though, this year’s goal may not be as far off as they seem, and you will soon be training in earnest. In order to make the most of your spring and summer training it’s important to start off with a good foundation of fitness, best laid right now when the going is tough. Using a structured indoor training plan and the tools above will make indoor training fun, productive better than ever.

Weight Training for Endurance Sport

by Coach Tammy Metzger, B.Sc., & Carrie Sasynuik, B.Sc., CSCS

NOTE: Your program may be different based on your events and background. This is a standard program for endurance sport, and entry-level racing. Contact your coach for more specific training.

While some studies have reported endurance training and weight training to be contraindicated, with the right attention to detail, there are gains to be made. We have developed a plan for endurance athletes to optimize their weight-lifting time. This plan will lead to greater overall gains in endurance sport, and significantly decrease risk of injury (due to overuse of stabilizing muscles and connective tissue). Weight training has the added benefit of providing work through a wider range of motion than is executed during endurance sport training and racing, thereby maintaining flexibility, and better balance in overall health and fitness.

A focus on weight-training in your off-season will lead to increased muscle fiber recruitment, which leads to greater efficiency, and lower energy cost at any given effort-level. Imagine a solitary individual needing to move a load of bricks from one end of his yard to the other. He can either pile all the bricks in one load, nearly killing himself to get them across the yard, or he can make several trips at less effort, but taking an entire day to move the load. What if three of his neighbors saw him struggling and came out to help? The four of them get all the bricks moved in no time at all, and at a lower energy cost than our solitary friend. The same applies to your muscles. More fibers = more work at less cost. On any given race day, whoever can do the most work at the least cost will win the day!

There are 4 phases to a good, basic supplemental weight-training program. The first phase (Preparation) is of highest importance for prevention of injury, and proper progression of your training. This phase uses relatively light weights with repetitions in the 10-12 range. This phase is designed to transition the body from the cyclical endurance work to resistance training. Tissues, such as muscle and tendons, need to be prepared for more rigorous resistance training, and muscle tissue will adapt to training before the all-important connective tissue. Advancing too quickly because you feel like you can handle the weight, could result in damage to tendons and ligaments that will require weeks or months of recovery. The second phase (Endurance) increases muscular endurance capacity, which is key to success in endurance sport. You’ll use a mid-level weight, and very high reps to fatigue. The third phase (Strength) focuses on increases in strength and/or muscle hypertrophy, while the fourth phase (Maintenance) is in place to maintain the gains you’ve made, without overly taxing your muscles during your main competitive season.

Phase 1. Preparation

This phase, which will last 3-4 weeks, should feel very easy, but as previously discussed, it is the most important phase for injury-prevention. Set aside your ego during this phase, and know that what you are doing is a very important step in your overall training plan. Pushing too much, too soon will only land you on the injured list, something we all strive to avoid.

As with every weight-lifting session, a short, low-intensity aerobic warm-up lasting 5-10 minutes to increase body temperature is recommended. Weight should be light enough for you to complete 12 repetitions and feel like you could keep going. If you are struggling to get that last repetition out, then lower the weight for the next set. You may find that body weight alone is enough for some movements, such as the squat. As in all phases, start with movements that use larger muscle groups around multiple joints, and end with more specific, single-joint exercises. This phase may be done in “circuit” style (doing one set of each movement in order, then repeating for each set) which will provide the added benefit of a good low-end aerobic workout while you are prepping for the next phase of lifting.

Duration / Frequency / Sets / Reps / Rest Interval (RI):
3-4 weeks
3x week
2-3 Sets
10-12 Reps
45-60 sec RI

Recommended lifts:
Squat
Bench Press
Step Ups
Seated Row
Calf Raise
Standing Bent-Arm Lat Pulldown
10° Leg Extension
Triceps Extension

Phase II. Endurance

For endurance athletes, the Endurance Phase is the most-specific phase of the weight-lifting periodization. Here we are training our muscles to ‘endure’, to produce sub-maximal force over a prolonged period of time. We will increase the weight now that our physiology has been prepped, and start zeroing in on the muscle fibers that will be producing the force that will get us across that finish line come the competition season.

Finding the correct amount of weight for this phase can be tricky, as the reps are quite high. Shoot for 15-20 quality reps, and if you can do 20, you should increase the weight slightly. Focus on keeping good form throughout the set.

Every 3rd or 4th week should be a recovery week on your training plan. During those weeks, drop one session, and revert back to the Preparation phase guidelines for your first set, and finish up with one set of Endurance phase with slightly less weight than the week prior.

Duration / Frequency / Sets / Reps / RI:
8-12 Weeks
3x week
2 Sets
20 Reps
1.5-2 min RI

Recommended lifts:
Squat
Bench Press
Lunges
Seated Row
Seated Calf Raise
Standing Bent-Arm Lat Pulldown

Phase III. Strength

The Strength Phase will increase the amount of force any given muscle group can exert for any particular movement around a joint. This is the shortest phase in the plan, and also the highest risk. Good form is imperative in this phase, as there is a substantial increase in weight being lifted.

This phase is also a bit deceptive for the endurance athlete, as it creates a very different kind of fatigue than we are used to feeling. We’re used to a more central fatigue that results from long-duration aerobic work. The fatigue that results from a weight-lifting session is localized at the muscle level, so you may leave a strength session feeling like you haven’t done much, but trust that you have, and allow 36-48 hours recovery before attempting any high-intensity aerobic workouts.

Every 3rd or 4th week should be a recovery week. During this time, drop one session, and revert back to the Preparation phase of 2 sets to 10-12 reps. You’ll be lifting less weight than in a typical week of this phase, but it should still be an effort to get the last rep out. While this may not seem to be a “recovery” per se, the goal is to change the stress to your muscles, to keep your gains from plateauing. In this phase, you may end up spending more time in the gym during rest weeks than your build weeks.

Duration / Frequency / Sets / Reps RI:
4-6 Weeks
3x week
2 Sets
5-6 Reps
2-3 min RI

Recommended lifts:
Squat
Bench Press
Step Ups
Seated Row
Calf Raise
Standing Lat Pulldown

Phase IV. Maintenance

The goal of the Maintenance Phase is to limit loss of the muscle size and strength you have built over the past three phases. During your competition season, your races will be taking a high toll on your body, so we do not want to add to that stress any more than is necessary. Some athletes may only lift one day per week, but we feel that twice per week is the minimum to limit losses.

The protocol is one set of preparation as warm up, followed by one set of strength. During both sets the weight should be adjusted so that it is difficult to get the last repetition out. During rest or taper weeks, you may drop one of these weekly sessions, or complete two sets of preparation (12 reps), and drop the strength set. Never lift within 48 hours of a competition or race-effort workout.

Duration / Frequency / Sets / Reps:
8-16 Weeks
2x week
2 Sets
12 Reps / 5 Reps

Recommended lifts:
Squat
Bench Press / Military Press
Lunges / Step Ups
Seated Row
Seated Calf Raise
Standing Bent-Arm Lat Pulldown


Other Considerations

It is important to optimize recovery between your weight-lifting sessions, and to keep other workouts in mind as well. Do not compartmentalize your workouts, as they will all have a toll on your recovery, and optimal recovery determines your ability to train at proper intensity. Swimming has a lower toll on recovery, so is a good workout to plan closest to your weight-training session. Running has a very high toll on your body, and thus should be spaced as far as possible from weight-training sessions, while cycling falls somewhere in the middle. Keep the intensity of each sport in mind as well. A qualified coach can help you to juggle your workouts for greatest efficiency and gains.

If you are new to lifting, or out of practice, get proper lifting form instruction from a knowledgeable trainer. As weight increases, proper form is an absolute necessity for optimal performance gains and lower injury risk. Give prompt attention to any “bad pain” experienced during these exercises, and discuss with your coach or other appropriate specialist immediately. Do not push through joint or connective tissue pain.

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Carrie Sasynuik is a strength & conditioning specialist for Integrated Fitness, and former competitive bodybuilder

Cycle U In The News!

A few weeks ago a reporter from the Seattle Times sat in on one of our InCycle sessions. This article is the result. Great press for a great program!

Thanks to all our coaches & clients for making InCycle an incredible success!!

Per Your Request....

Per request of the InCycle gang, here are a few links for your reading enjoyment:

Coach Adrian's European Adventures Blog:
Let the hilarity ensue while you follow the never-a-dull-moment adventures of Coach Adrian racing in Europe.

Coach Tammy's Ironman South Africa Training Blog:
A day in the life of Coach Tammy while she trains for her first Ironman-distance triathlon; 2.4-mile swim, 112-mile bike, 26.2-mile run. Ironman South Africa, April 13, 2008.

Science of Sport Blog:
Cutting-edge scientific comment and analysis of sports and sporting performance.

Coach Tammy's New Baby

My new baby came home today! Isn't he gorgeous?!?!


I've dreamed of this bike since I first laid eyes on him early last year. The design just grabbed me. What a gorgeous machine! Thank you Modus Sport Group for making this happen. Thank you Quintana Roo, and Profile Design! The Dura Ace components came off my old bike, but I'm planning on adding new Shimano Dura Ace race wheels in the near future. Pay no attention to the wheels he's currently on... thems my "trainin' wheels".


Just look at that slender frontal area! He is going to SLICE through that South African wind!


Absolutely gorgeous bars! Full carbon that matches so good you'd think it was one piece. And the silver bar tape... perfection!

And look how Tom matches the cables to the frame! Silver for the cables that go by the silver in the frame, black to go with the black. He really paid attention to every detail in the this build up! Thank you TriGod Tom for the build and fit, and thank you Triumph Multisport for the star treatment! You guys ROCK!

Indoor TT Results 11/28/07

Another fantastic night of racing on the thrilling 10-kilometer time trial course!

Results are up here!

Season standings have also been updated, and are available here.

Indoor TT Results 11/21/07

Another barn burner! Please click the image below for full results or click here. Highlights from the night included Ian McKissick smashing his record from last year by four seconds in his first race of the year, and Dan Harm trying to keep up on his fixed gear.

Season points standings are posted here.

Thanks for racing, see you next week!

Cycle U Coach Gets Sponsorship for Ironman South Africa

FOR IMMEDIATE RELEASE:

CONTACT:Alex Gardner
Modus Sport Group
Ph 206-719-6779
alex@modussportgroup.com
Modus Sport Group

Modus Sport Group Announces Sponsorship of Local Amateur Triathlete

Seattle, WA, November 15, 2007 – Modus Sport Group, representing Quintana Roo, Profile Design, and Shimano America among others, announces sponsorship of local amateur triathlete Tammy Metzger. “Modus Sport Group and the clients we represent have a strong belief in supporting the local athletic community. When I shared the personal story of this athlete with them, they were happy to be onboard”, says Alex Gardner, Owner of Modus Sport Group.

Tammy Metzger, a local age-grouper triathlete, multi-sport coach for Cycle U, and a recent graduate of Bastyr University’s Exercise Science & Wellness program, has taken on the challenge of going the distance at Ironman South Africa on April 13, 2008; 2.4-mile ocean swim, 112-mile bike, and 26.2 mile run. When asked how she was feeling about this challenge, Tammy said, “This event will be the culmination of a lot of life changes for me. With the support of the Modus Group and their clients, as well as that of my fellow Jet City Triathlon Club teammates, I know I will be ready for it!” For more of this athlete’s story, read her interview on the Bastyr University website.

Tammy Metzger will be riding the Quintana Roo Lucero at Ironman South Africa, outfitted with full Shimano Dura Ace components, Shimano race wheels, and Profile Design bars. Bike build, fitting, and all service work will be performed by the triathlon experts at Triumph Multisport in the Leschi neighborhood of Seattle, WA.

ABOUT MODUS SPORT GROUP –The Modus Sport Group is an agency of professional liaisons to distributors and dealers, representing the cycling industry’s best manufacturers via sales, negotiations and good will and defines it’s Modern Sport Method with consistent communication and strategic business planning to maximize the success of the company’s they represent and customers they support. For more information visit the Modus Sport Group homepage.

-END-

TT Series Results for 11/07/07 & 11/14/07

After a record-breaking season last year, the Cycle University Indoor Time Trial Series is back and better than ever for this fall and winter. Last year's series saw intense weekly competition culminate in a down-to-the-wire race for the overall Women's title and outright domination in the Men's race, won by Sile Kiernan and John Nidecker, respectively. Who will take home the coveted Maillot Orange of race leader this year? It could be you!

Now in it's third year, the Indoor Time Trial Series is an ideal way to stay sharp through the winter with weekly efforts at race intensity. Open to riders of all levels and abilities, the Indoor Time Trial Series allows you to race against your personal best or your training buddies on a consistent course week after week. Conducted on the eight-rider CompuTrainer Multirider setup at the Cycle University Training Center in Magnuson Park, each night consists of four heats of racing over a challenging 10-kilometer CompuTrainer course. The results from each heat will count towards a season-long series, with lots of sweet prizes and untold glory. Whether you come for a hardcore double-heat workout or just one heat of all-out competition, the Time Trial Series is your ticket out of the doldrums of the great Seattle dark.

By popular demand, Time Trial night has moved to Wednesday with heats at 5:00, 6:00, 7:00 and 8:00PM starting on November 7th and continuing through March of 2008. In addition to the new day and times, we've changed the registration process, which will now be conducted exclusively online for easier and faster registration. A revamped points system based on racer input, including a Junior Category, will also make this year's Series the best yet.

2007 Champions and Records
Women - Sile Kiernan
Men - John Nidecker
Fastest Time - Junior - Max O'Neal (19:10)
Fastest Time - Men - Ian McKissick (13:55)
Fastest Time - Women - Lea Stalka (16:52)
Most Improvement - Men - Max O'Neal (11.8%)
Most Improvement - Women - Deb Preller (14।1%)

Here are the results from the first two races of the 2007-2008 season: (click picture to enlarge)



Register for the Cycle U Time Trial series Click Here.

cost: $12 (billed to credit card provided on active.com site)

Only 8 slots per heat, so once they fill up, that heat is sold-out.

Heats run at 5pm, 6pm, 7pm, 8pm

No refunds! Sell your slot to a friend if you can't make it.

Kurt Nelson....

.....YOU are an IRONMAN!!!!

I'd like to send out a huge congratulations to my client Kurt Nelson who finished his first Ironman this past Saturday at Ironman Florida with a sub-12 hour finish! Way. To. Go!

TOTAL SWIM 2.4 mi. (1:19:50) 2:06/100m
T1: SWIM-TO-BIKE 5:58
FIRST BIKE SEGMENT 73 mi. (3:30:29) 20.81 mph
FINAL BIKE SEGMENT 39 mi. (1:54:07) 20.51 mph
TOTAL BIKE 112 mi. (5:24:36) 20.70 mph
T2: BIKE-TO-RUN 3:21
FIRST RUN SEGMENT 13.1 mi. (2:23:43) 10:58/mile
FINAL RUN SEGMENT 13.1 mi. (2:39:03) 12:08/mile
TOTAL RUN 26.2 mi. (5:02:46) 11:33/mile

Favorite quote from the post-race debriefing, "I don't care who are you... running a marathon after riding your bike for 112 miles really sucks". That statement was quickly followed with, "I know I can do it faster next time!", and I know he can.

Ironman.... Anything is Possible TM

Coach Tammy

I am so Proud

All I can say is WOW!!!

The first month of racing is under the belt for the new Team Cycle U squad and I have been blown away by the coolness of the whole thing! Everyone we signed on has been a great addition and given a great effort to get out there and try cross racing. Coach Toby has been leading the crew and doing a great job on race day taking care of everyone and setting up the tents and trainers (and showing everyone how it is done by winning or nearly winning the Elite race every week!). Coach Kristi has done the same and really been a great example of what a racer is: fun, focused and determined to do their best.

I also need to brag a bit, because not only do Toby and Kristi win the elite categories, some of our new racers have also done exceedingly well! Kenton Berg won his first race on Sunday at a very tough Steilacoom course with a brutal run up (I could barely walk it by the 7th lap)and is currently 2nd in the Cat. 4 series along with hard man Cameron Mallory near the top 10. Monica DeWald was 3rd this past weekend and is currently 2nd in the very competitive womens Cat. 4 series (with a win earlier in the month) with her teammate Jen Akeroyd sitting in 5th for the series after finishing 6th on Sunday ( and taking awesome photo's). That is incredible since these folks have come into cyclocross pretty green and jumped ahead of many very talented and dedicated racers who have been at it a few years or are coming from road, track or MTB racing. I have been Super impressed.

I also want to mention a few others: Karyn Abraham, Bill Lear, Stephen Bond and Eric Mamroth have been doing great, Thom DeBuys and Taraneh Shafi are my vote for the most inspirational on the team for their persistence and fire in getting starting when they hadn't even seen a cross race until recently. Brad Loetel is sitting 20th in the Masters 4's with consistent good efforts and Richard Lotz has also been out there working on his game and getting dirty every weekend and improving. Cross is not easy, and as any of these new racers will tell you, it takes guts and courage to go the line and race such challenging courses each week and not only learn to ride at your limit, but to negotiate logs, mud, barriers and running while you are blurry eyed.

OK, proud papa will take a break, I just wanted to say that whether you are first or last, the fact that you joined the team and made a commitment to trying racing and stretching yourself has impressed me. I look forward to many more great memories this season and I am very excited about our new road team that is starting up this weekend as well.

Spin to win,

Coach Craig

Report from the French Alps

Peg and I, being 60 and 56 respectively, knew that our two week bike trip to France in the summer of 2007 with French Cycling Holidays, a wonderful company that we'd used on prior trips, would be a formidable challenge for us. Well, actually, the first week in the Alps would be. The second week, in Burgundy, had modest mileages of between 30 - 45 miles per day over hilly but not mountainous terrain. That week would be a cakewalk for us. The first week, however,
was a different story. Each day was bewteen 50 - 90 miles with between 7,000 - 10,000 feet of climbing every day. We would cycle over some of the most legendary cols in the Tour de France -- names etched in cycling history -- like L'Alpe d'Huez, Galibier, Telegraphe, Glandon, Ornon, Izoard, and Mt. Ventoux. We faced more climbing in a week of cycling than we'd ever attempted before.

So, we decided to get some training help. We signed up with Coach Tammy at Cycle University beginning in the fall of 2006. Coach Tammy started us with a mix of strength conditioning (weights, abominal crunches and squats) and specific cycling exercises using emails and phone calls to make sure we were following the correct regimen. We were tested at Cycle University both at the beginning of our training and futher along to determine what kind of conditioning progress we were making. As the fall changed to winter and spring, our cycling exercises intensified and the strength conditioning, which allowed us to build a solid base, decreased. The result was that when we left for our French bike trip, we were better conditioned than we had been for any previous bike trip.

And we needed it. The first week was daunting. Despite our training, the first few days were among the toughest of the trip. For example, on the first day we started in Corps and climbed the Col de Parquetout and Col d'Ornon before descending into Bourg d'Oisans and tackling L'Alpe d'Huez in the afternoon. Of course by time we reached L'Alpe, featuring the most famous 21 virages (switchbacks) in all of cycling, we had already climbed over 4,000 feet. And we still had the 3,300 feet and 7.8 miles of nearly 8% grade to go. It was hard enough just struggling up the steep gradient. But the hail storm that hit us near the top seemed like a most unfair test from the cycling gods. But Peg, I, and our 15-year-old daughter Moriah all passed the test. Peg's calorie-counting watch told us that we'd burned more than 6,000 calories that day. We ate more food that night on top of L'Alpe d'Huez in one sitting than we could ever remember.

The second day was harder. We descended from L'Alpe d'Huez and climbed the interminable Col de Glandon. Then of course it was Col de Telegraphe. Finally, in the afternoon, we tackled the monster Col de Galibier, the highest pass on our trip at 8,640 feet. We're quite sure that the last kilometer of the Galibier's switchbacks were designed by the Marquis de Sade. They were unrelenting, steep, tortuous and as we neared the summit it began to snow lightly. I was pedaling next to Moriah -- too busy being an equestrian to train hard with mom, dad and Coach Tammy -- but who had an already formidable cycling pedigree for a 15-year-old. But she had never attempted anything like this, a day with over 10,000 feet of climbing. I saw the strain on her face; sweat cascading off her brow even in the 30 degree temperature. We gasped for breath, struggled up the last switchback and pedaled over the summit. We got off our bikes, guzzled water, and Moriah looked up at me and said, "That was the toughest thing I've ever done in my life" -- a declaration that would make any cycling parent smile. That moment will live forever in my heart. After the Galibier day, we knew we could do the remaining days, all of which were taxing but scenic, wonderful and uplifting.

I think the moral of this story is that if you're 15 years old, with a great strength to weight ratio, and think you're invincible, you might not need to train hard for a bike trip like this. Moriah actually rode herself into shape during the Alps week. But if you're like Peg and me, sound and reasonably fit, but long past those years of endless teenage energy reserves and stamina, I highly recommend the intensive training approach. This was a trip for the ages, one that Peg, Moriah and I will relive many times in the coming years. Peg and I thank Cycle University, and most especially Coach Tammy, for helping us attain cycling goals that we thought perhaps might be beyond our reach -- but weren't -- and for a week of cycling memories that now occupy our family hall of fame.

Warmest regards to everyone at Cycle University -
Moss Patashnik and Peg Hall

Gosh I love Cross

Thanks for the great pic Carolyn and Eric!!!

OK, first time I have raced in mud like this in 10 years...what an amazing challenge and workout! Cross certainly makes you stronger. It is a miracle the bikes can function going through miles of pudding mud like we did. My hat is off to our new Team Cycle U (sounds like we had a Great showing from all the positive reports I recieved) and all the people who braved the elements to race cross yesterday in Snohomish. Thanks especially to Kristi and Chad Berg for developing such an awesomely brutal course!!! I am now recovering until Wednesday nights workout.