I am a Tri Geek, Part one.

I accept it, I am now a Tri Geek. I am suprised by this realization, and proud to have survived my first Olympic Tri, especially the damn swim. Here is my story of the swim (that is me in the middle with fellow Cycle U Teamates, ignorantly blissful).

Swimming in a Triathlon is like doing a Mountain bike race at night without lights. Thank goodness for Triumph Multisport for saving my life with a wetsuit rental!

Who ever heard of going as hard as you can with 100 other guys in pitch black darkness, not able to breath when you want, getting kicked, bumped into, going the wrong direction, barely able to see even when you lift your head out of the water, and despite giving it 110% still moving the pace of a slug. That is swimming in my first Olympic Triathlon...and that was the good part.

Let me tell you about after the adrenaline wore off and I was about 1 minute into it...I had relegated myself to breathing every stroke, and still it wasn't enough to get into any kind of grove. I was fighting the water, trying to keep my head and chest down as our awesome Tri Goddess Ironwoman Coach Tammy had instructed me, looking at the bouey that seemed to be getting farther away rather than closer. I was starting to look up so much to keep my "line" (I am a pure bike racer after all and 20 years of racing and working on line and angle and trajectory through courses taught me it was key to not go any farther out of my way than necessary) that I was essentially doing the dog paddle with my head out of the water.

I was spazzing. My breathing was frantic and I had nothing going for me other than determination. I looked into the black water, not able to see a thing and tried again...the thought that I wouldn't make it appeared. I tried to ignore it...it came back. I didn't look for a rescue boat since at the start the organizer told us that the ambulance and medic crew was late but he was going to start the race anyway. I was looking to escape the Federal Escape.

Then an interesting thought occured to me. It wasn't the physical effort to swim, I could do that, it was really that my vision had been taken away from me. I had done a couple 30 minutes in open water at Magnuson Park, but I knew the lake and it was in a roped off swiming area and there weren't any other people swimming around me. In the blackness of 5 mile lake I couldn't tell if I was going to ram into someone ahead of me, and I was certainly getting run into from guys going sideways, or me going sideways. It was like riding a mountain bike race at night, you could kinda see but you really needed to use *the force*, not worry about hitting the tree or rock and just keep going smooth and feeling your way.

Then I was finally coming to the bouy and brushed it and felt the rope hit my legs, and another guy came swiming into me...I looked up for the next one and tried again to find my rhythm...and just keeped hammering away with the arms. Damn this was hard.

Then I remembered what my 5 year old son told me the other week when he tried his first swim team workout, with eyes big as we went to the showeres early " WOW Dad! That was REALLY hard swimming across the whole pool!" I smiled and drank some black lake brew and spit it out and kept truckin...gotta do it for the little man. He is brave every day taking on the world, I gotta suck it up and keep going.

I flailed miserably to the next bouy and headed on the homestretch of lap 1. Eventually I could see a dock with people yelling but my earplugs blocked all sound. I knew people were watching me so I tried to get long and smooth again, tried to focus on the game and doing it well. It was embarassing, ego not happy. Pretty soon I was past the dock and at the end of lap one, half way, and it actually started to feel do-able. I settled into a slow and steady stroke, kept my head down more, there were only 1-2 guys around me now which helped. I broke through at that point. I was happy being slow and steady, breathing every stroke if I needed it, and soon I didn't, I was hitting the breath on both sides and making steady progress. Hey, this is alright afterall. Hope is alive!!!

Pretty soon (felt like an eternity) I was back on the homestretch and remembered what Cameron had told me at the pool, start to kick your legs at the end of the swim to get them warmed up for the bike.

The best feeling in the world was feeling the sand of the beach hit my hands as I swam it in hard and came out of the water like a monster. I HAD MADE IT!
Got on the bike and was back home, loving the challenge of tring to catch the 100 guys and gals in front of me now : ) rabbits watch out! Here I come!

I started to see Cycle U teammates and exchange "atta boys" with the rest of the natives! It was like heaven, free and back in control! Next stop is our Triathlon Team open water swimming clinic to keep improving on this very challenging sport.(next, the bike and how I made back all that time).

Craig out.

RAOd Warriors - First Place Overall in Race Across Oregon!

David Longdon reporting....

Hey Cycle U Coaches:

Yeah!

My team finished first overall and first in our category this weekend! The team name is the RAOd Warriors (RAO is the acronym for Race Across Oregon). Read the play-by-play commentary HERE. View pictures HERE. Our team is (mostly) wearing a red jersey with a nuclear explosion and "nuke 'em" on the side. Pictures of us start on page 3 of the flickr site.

We were well-matched with a team called Three Rivers Racing and it was neck and neck until 4AM Sunday, where we had a ~23 minute lead for a while. I think we won by about 15 minutes--pretty close for a 535 mile race. We got a 5 minute time penalty because one of our racers ran a stop sign.

Probably the most fun I've ever had on 2 wheels.

Ed, thanks for all the help with the bike fit. I rode the Scott with the aero bars and had no cramping or other body issues. After the race the 2nd place team speculated that since my teammates were all using aero bars, that may have been enough for the winning margin.

Adrian, the interval training program worked great. We mostly did 30 minute rotations, though at the end the other team was gaining on us so we went to 10-15 minute rotations. My legs felt strong and I had plenty of power to go hard on nearly all of my rotations.

Tammy, I think you need to convince the HPC guys to do something like this.

D
--
David M. Longdon
Velocity: The Seattle Area Cycling Blog


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InCycle Grad Meets "The Man"

Matthew Feliciano, a dear friend to many of us here at Cycle U, and a graduate of our InCycle program, had the recent opportunity to meet a cycling legend, and we asked him to tell us all about it. Here is his story...

LIVESTRONG CHALLENGE – Portland: Ride Report
(AKA: The Day I got to shake hands with the Man)

This ride report actually starts in April of 1999 when I was diagnosed with Non Hodgkin Lymphoma. I was going through chemo watching Lance Armstrong win his first Tour de France.

Flash forward eight years to a very hot Sunday in July, Lance has since won six more TdFs and started the Lance Armstrong Foundation. I have done several century rides with Team in Training and raised thousands of dollars for their cause. Along the way I joined an online group called Cyclists Combating Cancer, started by Damon Phinney (father of Davis Phinney) who had prostate cancer. The people of this group had two things in common; cycling and some kind of connection to the fight against cancer. Most, like me were Survivors but others had family members or close friends who had been diagnosed with cancer. When the Ride for the Roses and the LIVESTRONG CHALLENGES started up it was only natural for members of the CCC to participate and as the events have evolved so has the level of CCC involvement. There are teams of members participating in every city that the LIVESTRONG CHALLENGE is held. And for the past several years a CCC jersey has been entered in the Team Jersey competition in each city. This year it happened to win in Portland and that’s how I got to shake hands with Lance Armstrong.

I suppose this wouldn’t be much of a ride report if I didn’t talk about the event. This year the Portland event was hosted at the Nike World Headquarters, probably one of the greatest corporate campuses ever built (especially if you are the slightest bit athletically inclined). There is a running/walking trail that circles the campus, a regulation sized soccer field and of course the Lance Armstrong fitness center. The Lance as it is called was closed for the weekend to accommodate the Challenge runners, walkers and cyclists with shower facilities. I have been in some great athletic clubs before but this one has to be the nicest of all. The high point of the weekend for the CCC group was going to be the awards ceremony which took place at 12:30. This meant that the CCC would be riding the 40 mile option to make sure the whole group would have enough time to finish the ride in time.

Forty miles was really a good choice since it was pushing 95 degrees by the time I finished around 10:30. The course was in the beautiful countryside just west of Portland, it was just a few degrees hotter than I like it 80-85 is just about perfect for me. The 40 mile option was mostly flat with some rollers and there was very little wind, which was great since I was solo most of the ride. I like to do shorter rides on occasion because the people you meet seem to be having much more fun than the ones on the 100 mile course. I also love to ride in the Portland area; they have really done a lot for cycling since I moved away in 97. One thing I noticed out in the countryside was the signage, I’m used to seeing singe that say something like “Bikes next 5 miles” but in Oregon I saw signs that said “Share the Road” with a bicycle symbol. The difference between the two really struck me; the first is more of a warning to drivers that something slow and annoying may be on the road for the next 5 miles the second tells everyone what they should be doing.

Anyway, I finished in plenty of time for the award ceremony. I showered and even considered a massage before meeting the group but instead I wandered over to the backstage area where the CCC group had assembled. We hung out back there until it was our time to go up, security tried to kick us out but the LAF staff set them straight. I took some pics for Coach Tammy with my cell phone. Of course I didn’t think to bring my camera and I’m still kicking myself.

When it was our time to go on stage we filed up and each got to shake Lance’s hand then had a group photo with him and our winning jersey. So there you have it after eight years of fighting my own personal battle with cancer I finally got to meet one of the people who has inspired me publicly to do what I do to help fight the disease. Even more important however was getting to meet and put faces to the names of CCC members who I have only heard from online. Members of an international cycling club that no one joined by choice, people who truly know what it means to LiveStrong and be a part of a grass roots effort in the fight against cancer. The CCC is made up of people who inspire me to keep riding and keep fighting as long as I can.


Ride to Live!
Matt


Photo left to right are:
Mark Blum, Susan Murphy, Steve Bartolucci, Lance Armstrong, Matthew Feliciano, Debra Doerfler, and Todd McLaughlin

Lance Armstrong is Stalking Coach Tammy

It's true, and I'm just not sure what to do about it.

Lance heard I gave up bike racing to train for a marathon in 2005-06. At that point, he was still contractually obligated to race the tour, but as soon as he recovered from his 7th win, what did he do?... he began training for, and completed, a marathon. Coincidence? I think not.

The whole time he was training he kept emailing me, asking if we could go for a run together, etc. I had to tell him, that while I respect him as a athlete, and acknowledge him as a symbol of hope to so many who's lives have been touched by cancer, that's where it ends. "And besides," I told him, "it really grosses me out that you dated one of the babies from Full House".



So lately he's been trying to get to me through my friends.

Early on, he was schmoozing with my boss, Craig, asking him to "put in a good word" for him.







Next, he sent his buddy Floyd out to work on my friend & co-worker Heather. Look at him buttering her up right before he asked if he could get my cell number for Lance. Shameless. Heather didn't crack. She's tough.




Well, now he's heard that I'm moving to Austin, and it's starting all over again. He arranged a meeting with my friend Matt (a.k.a. Cancer Guy) this past weekend down in Portland. I hear the conversation went something like this:

"Come on! Give me her number. She's moving to Austin, so she'll need someone to show her around."

He even convinced Matt to take this picture with his phone, saying, "Show her how firm my glutes are!"

Matt assures me he did not divulge my private number, but I've been getting some very interesting voice mails and text pictures lately that tell me different. Sigh. What's a girl to do??

Well, if he starts training for Ironman, I might have to reconsider.

That was TOUGH!

As my 5 year old said after his first swim team practice, with eyes wide "That was tough!!!" I am training for my first olympic Tri this summer, and I have the same thoughts go through my head while learning to swim. I finally figured out the problem...you can't breath under water. I am fine when I start out, but after a few laps I get winded, and I am used to running or being on the bike where the only limit to oxygen is my ability to assimilate it. Here I just can't get the air in! It is a huge challenge and I really respect swimmers and long distance tri people more than ever. It is Tough!

I set out yesterday to swim 30 minutes non stop...I made it 23. Another observation in a pool on a hot day with a swim cap... it gets hot! I was really wanting to order the wetsuit and true it might have been the pool, but I am now ready to hit the lake without a wetsuit and go for 20-30 minutes and see how hot I get.

Who's with me?

Do the Test

This is a great video that's been floating around cyber-space for a while now. Check it out... really shows how we only see what we are thinking about seeing.

Hmm, might have some implications to a recent conversation I had with someone regarding wearing an ipod while riding your bike outdoors.

MTB. It's back! Off road for your soul

OK, it was about 10 years since I raced my mountain bike, but Tim wanted to go check out a race and I had committed to the Cycle U Team that I would race once a month so I went out last week and it was sublime. I started with the 6pm crew, Peter V was there and ended up snapping a chain at the start and driving his calf into the chainring (not recommended!) but still finished. Tim rode strong and I finally caught him on a cross section about the end of lap 1, and I was suprised by how good it felt to be back in the woods.

Somehow I forgot that I raced pro XC MTB for 4 years. I paid alot of dues and it all came back after the first 3 laps scratched the rust off my bike handling skills. What a fun ripper! Toby, Wick and crew set up a really fun course, only magic mountain would have been better, and I guarantee I wouldn't have felt as good afterward...meaning the micro brew and hot dog...along with the flush that comes with a solid workout for 1 hr, challenging heart, lungs, legs and brain.

The beauty is that you barely can think of anything else when you are racing in the woods, brushing by trees at 15 mph, ripping a line, banking turns and choosing gears to jam. I must say that Toby almost has me signing up for X-Terra Tri this summer. Nothing will make you stronger or a better handler than off road riding, so no matter what your specialty is, consider getting dirty this year on the MTB or cross machine. Here is a link to the MTB races every Wed. night under SeaTac airport: http://www.wednesdaynightworlds.com/

Hope to see you out there, wearing the sweet Cycle U kit, smiling big,

Yours on the smooth path,

cu

Issaquah Sprint Triathlon - season opener!

Congratulations to Cycle U clients Eric Buckmaster & Brenna Johnson for taking the plunge in today's triathlon season opener, the Arbor Schools' Issaquah Triathlon! It was a bit cold in the early hours, but ended up with the best weather of the day for the race.

Brenna had a stellar swim, as expected, and was out of the water at the front of her AG. Her bike is getting a lot stronger, and we're still workin' the run. This was Brenna's first co-ed triathlon.... in other words, her first non-Danskin tri. Swim 00:07:26.5, T1 00:02:22.2, Bike 00:48:27.7, T2 00:03:01.7, Run 00:32:57.7, Finish 01:34:15.8. Way to go Bren!!

Eric achieved a PR over last year's time, despite loosing a spoke halfway through the bike course and dealing with a wobbling wheel all the way back to T2. Swim 00:08:41.6, T1 00:02:39.1, Bike 00:44:15.2, T2 00:01:27.9, Run 00:25:22.4, Finish 01:22:26.1. That's a 5-minute PR over last year!! Your coach is proud :)

Coach Tammy

The Swim - Lake Sammamish - Issaquah, WA

Transition Area
Eric setting up his transition area, and apparently practicing his aero form ;)

Brenna bring it home!

Eric & Brenna post-race

CU Lecture Series: Going the Distance - Training for Long-distance Triathlon

Going The Distance:Training for Long-distance Triathlon

Looking for a challenge beyond the sprint & olympic-distance triathlon, but unsure how to adapt your training? This lecture is for you! Learn how to efficiently train for long-distance triathlon (half & full Ironman). What does it really take? How do you know you're ready to make the leap?

Including pictures & stories of the good, the bad, and the ugly from Coach Tammy's first Ironman, Ironman South Africa this past April 13th.


Date: Monday, May 19th
Location: Cycle University Main Campus, Magnuson Park, Seattle
Time: 6:30-7:30PM (probably closer to 8pm for those who wish to stay)
Cost: $20
Registration: Click Here

***Attn USAT Certified Coaches: Earn 1.0 CEUs from USAT for attending this lecture***

Cycle U in the News! (again)

This article by BOB CONDOR reprinted from the Seattle P-I:

As the days get warmer and longer, more riders will hop on their bicycles for a spin. Just how fast and where you go will determine if your bike is a piece of fitness equipment or simply a comfortable, recreational way to save gas and enjoy the outdoors.

Ask Craig Undem about bicycling and fitness. He will give you a short but insightful answer.

"Go climb hills," said Undem, a local cycling coach who operates the Cycle U training company in Seattle and regularly serves as an instructor for the Cascade Bicycle Club.

Undem said too few cyclists choose hills for workouts, when doing so a couple times per week can transform your body composition (goodbye, fat) and dispel any doubts that cycling is a top calorie burner among physical activities.

"Hills give you more bang for the buck," Undem said. "You might choose to go on a slow, steady ride for 20 miles (about an hour's worth for experienced riders and more like two hours for novices). But if you do moderate hills for 30 minutes that will burn more calories."

Undem said moderate hills translates to "a grade of 4 to 6 percent, not too steep, especially if you're just getting back into shape." He said you want to work at an exertion rate of 70 to 90 revolutions per minute, or rpm. You can determine this level by purchasing a bicycle computer (about $50 retail) or comparing that pedaling rate of 70 to 90 rpm to how that registers on a indoor stationary bike.

"You want that cadence to be moderately intense," Undem said. "It keeps you in a safe zone and gives you a great workout."

Increasing your intensity levels in short bursts (enough to be out of breath but not gagging) elevates cycling to one of the best calorie-burners among all physical activities. In fact, statistics from the American Council on Exercise (the primary certification group for personal trainers) equates bicycle racing with a vigorous game of basketball and not far off running at a brisk clip that would leave most people gasping.

Adding hills to any bicycle ride is easy enough here in the Pacific Northwest. Undem said to do it most efficiently requires more expertise than you might think. For instance, Cycle U teaches a "boot camp" devoted strictly to going up and down hills. It runs for eight two-hour sessions.

"It's a lot like skiing once you get into it," explained Undem. "There is a lot of technique."

Some highlights: Sit more upright in the bike saddle when you're climbing a hill. Don't pull your arms back too hard or too much when navigating the upward slope. And breathe deeply as you work.

One more tip for climbers that applies to all cyclists as they roll back outside this spring. Undem said too many recreational riders forget to drink water during the ride and eat something if they are going more than a hour nonstop. Sports nutritionist will suggest a snack and water is good idea some time in the hour before your ride.

Cycle U and the Cascade Bicycle Club offers plenty of other courses for beginners as well as the most savvy riders. You can learn how to ride a bike -- "there are plenty of people who come to us that never learned as kids," Undem said -- or perhaps take a refresher course on how to shift gears. Cascade instructors might go to the bike shop with you to pick out just the right model.

Not surprisingly, the Cascade club, the country's largest with a membership base of 10,000, works with a significant percentage of injured athletes from other sports. Basketball, running and tennis lead the list, mostly due to balky knees that are treated less jarringly on a bike.

Lateral movement fells basketball and tennis players, Undem said. Runners tend to not rest their bodies enough and stride themselves right into overuse injuries.

"Cycling has a locked range of motion so those runners, tennis players and basketball players can exercise without doing any more harm to the knees," Undem said.

The key strategy is to add intensity to your bike workouts, whether you are rehabbing an injury, cross training or deciding to make your commute your daily workout. All cycling for fitness will turn up noticeable changes in your body composition and personal energy level if you add some hills and maybe incorporate a few all-out sprints for 30 seconds or less when it is safe to do.

"Cycling is a real tonic for the body," Undem said. "Work harder and it will charge you up. You will feel good even after you're off the bike."

Bob Condor writes about health and quality of life every Monday. You can send him ideas or questions at bobcondor@aol.com.
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Thank you Bob Condor for a GREAT article on Cycle U!
To register for our upcoming Road Climbing Boot Camp, CLICK HERE.

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.

--------------------------------
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!!