Team D3 Endurance Training Camp
March 8 - 14, 2020
Tucson, Arizona
$1,950*
*Round trip bike transport from CO available for additional $150
Space is limited
COACHING and TRAINING GOAL:
Train under the direction of D3 Head Coach and USAT Coach of the Year, Mike Ricci plus D3 Coaches Julie Dunkle and Jim Hallberg. This a high-volume cycling based camp. We will be riding some of Tucson's classics including Mt. Lemmon and Gates Pass. You can also look forward to concentrated run and swim workouts (plus a few surprises!). Don't be intimidated as we will break into groups by ability and you will work at your own pace with support from the coaches.
This is your opportunity to push yourself (safely) and improve your endurance. With a coach's eye on your technique and ability, you will find your limits and a new level in your training capabilities. You should come into this camp with a solid training foundation, but you will leave with the confidence that you are ready to take on spring racing including 70.3 and Ironman distances.
Sneak Peek at the Training
A specific itinerary will be shared in advance of the Camp with registered athletes.
What's Included:
Things to Note:
Questions or ready to register, please contact: Melanie@D3Multisport.com
As the new year approaches we get a lot of requests for coaching. For those who are new to the sport, who have never had a coach, or are interested in hiring a new coach, these are some things you should consider to help you find the right one. A coach can have many roles in helping you achieve your triathlon goals:
Here are some suggestions on what to look for in a coach:
Once you’ve determined that your coach is responsive, reliable, and qualified, the next step is to figure out if a particular coaching style works for you. In the same way that you see different personality types of the coaches of your favorite sports teams, triathlon coaches have different styles and methods of motivation. Some coaches are more directive in defining a training plan, while others take on a collaborative approach. Communication styles and frequency vary and should ideally match your own.
Here are some suggestions on finding a coach whose methods and approaches are best suited for you:
If you commit to putting time and energy into finding the right coach, the benefits you will gain will be exponential. Here at D3, we have coaches with different backgrounds, specialties, and styles, but all of our coaches have the desire to help you reach your goals, the discipline to provide you with everything you need to be successful, and the determination to be your support system along the way.
He hails from Texas and works 1-to-1 with Coach Jim Hallberg, it's a pleasure to introduce you to Team D3 Athlete Keith Graham.
Keith was nominated because he and his coach have a strong athlete-coach partnership that began over 3 years ago. Keith has shown steady improvement and has been very good about following his training plan!
That consistency is so important and as such helped him achieve a 10K PB at USAT Age Group Nationals (a course that wasn't necessarily designed to be fast, but he made it happen!). And, he backed up his performance with another sprint shortly thereafter. Those are traits that are clearly a good blend of our 3 Ds (Desire, Determination and Discipline)!
Want to know his secrets? Enjoy his Q&A below.
1. You achieved a 10K PB at this year's AG Nationals. What steps did you take in your training to have a breakthrough?
Breakthrough is probably an understatement. I have never been good at running. I run like Indiana Jones in Raiders of the Lost Ark when he is being chased out of the rain forest at the beginning of the movie while yelling at Jock to “start the engine”….
Leading up to the PB 10K at Nationals, my running had been littered with some success but more disappointment. I finally hit rock bottom and completely unraveled (ironically enough) right in front of Jim in 2018 at IM Boulder 70.3. I came off the bike in the top 20 of my age group and started the run. At mile 7 the epic meltdown was in progress; that course crushed me and my spirits. Literally, I didn’t run for a month after that and contemplated leaving triathlon all together. It was very frustrating.
To his credit, Jim circled the wagons and we agreed to leaving my Garmin at home, ignoring pace & HR and even forgetting about form….just go run with no expectations and that was the real breakthrough. Jim was very patient with me during the process as I clicked off a late 2018 PB 13.1 off-the-bike at Nationals Long Course to qualify for Worlds. Entering 2019 I had early PB’s at the 13.1, 10K, and 5K distances and then ran the 30K at Worlds at a faster pace than at Nationals Long only 5 months prior. With a great endurance base already in place we put in some speed work over the summer and here we are: a PB 10K off the bike.
Bad News: I still run like Indiana Jones….LOL!
2. Do you have a secret (or advice) to your training consistency?
Time management and planning ahead is critical for me. Balancing family, work (which is global and includes travel), training, and other obligations is sometimes challenging. I review my training schedule with Jim in detail on a weekly basis, understand the key hard workouts and goals, the recovery workouts, and how it fits into everything else. Then not only follow, but execute the plan! If something comes up, Jim is a text or phone call away to discuss alternative options.
3. What are you looking forward to working on during the winter months that'll set you up for 2020?
There is another evolution of my “swim training” I want to accomplish with my Swim Coach Tom Radam at TRI-STAR Masters Swimming. I am excited to return to the pool during the winter months and put in the hard work which will get me “further down the road”. Since ending my season at Nationals in Cleveland, I have been physically and mentally recovering spending time with my family, riding/running the trails, and decompressing until Jim says, “hey man, time to get back to work”.
4. What races are you planning/training for in 2020?
My first race of the season is IMTX 70.3 in April. High probability a second 70.3 will be in the plan along with a return trip to Milwaukee in August for Nationals. I will also figure out how to squeeze in a couple of Xterra and/or Swim/Run events to mix things up.
5. Tell us a little more about you ... what keeps you busy outside of triathlon?
With our kids Taylor (12) and Kipton (10) constantly on the go, life is always interesting and busy between school and athletic events. Year-round I coach my son’s Select soccer team as well, but work definitely occupies a large amount of my time where I am in my 3rd year growing a start-up company developing products, technology, and processes to recycle carbon fiber. I also enjoy a great read while traveling for work which is currently Legacy by James Kerr.
Quick Bits about Keith
a) What is one thing you always make sure you do before a workout (any of swim, bike, run, strength)? Let my lovely wife Jeanie know where I will be; SAFETY FIRST!
b) Favorite long workout recovery food? Chocolate Milk
c) Favorite piece of tri equipment? My RocketScience triathlon bag. Everything has a place and a purpose; keeps me organized on race day!
As we head into the off-season and we look ahead to our goals for 2020, there are a few areas we can work on that will close the gap between where you’ve been and where you want to go. I will share some low hanging fruit with you that will take little to no effort and you will learn more about yourself and your training which will translate to your goals.
One of the easiest ways to be faster is to be as fit or as lean as you can be, within reason. I don’t think body composition should consume your life as you’re managing the other 23 things you have going on, but I do think having the optimal body composition for your goals is crucial. How do you execute that? Keep a meal log for a week and see what you are actually eating so you can evaluate what needs to go away and what needs to stay. Eat more of the good stuff (clean and organic helps) and less of the processed foods (you know this, the bad stuff). It’s more than just calories in vs. calories out but this is a good place to start. Eating high-quality food and controlling portion size is important as well. As I like to say, “You won’t get fat eating 6 apples a day and a pile of vegetables.”
Another easy way to see what you need in your nutritional program has to do with what you’re lacking in your daily meals. Getting a blood test twice a year will help with this. D3 has a great partnership with the team at InsideTracker. They will look over your blood results and even recommend what foods you need to eat more of in order to bring your values back into the correct ranges. I’ve been using them for a number of years and each year I get a little bit closer to having all my values within the correct ranges. It’s hard to balance everything at one time, but doing a semi-annual check-up lets you know where you need to work and where you are doing well. I highly recommend getting a blood draw. One recommendation to note is to not do this within 6 weeks of an A race as it takes around that time to rebuild what you lose in blood volume from a blood draw.
Another task that can provide you with a ton of information without you doing much more than performing a few exercises for a personal trainer is a Functional Movement Screen. Do you know if your right glute is firing? How is your mobility? What about flexibility and strength? These are all covered in a FMS and any certified strength coach can administer a test. Post-test you are looking for the corrective exercises that will allow you to improve on your weakest areas. An athlete who has a good base of functional movement is an athlete who can add load to their training - once you can do that, you will be a stronger and faster athlete.
Sweat tests are tests you can have performed to determine accurate electrolyte losses. This isn’t a simple “run in the heat and measure your fluid loss”, although that is useful as well. This is more along the lines of knowing what you are actually losing during hotter conditions when you are exercising. Research has actually shown that the differences in athletes can vary up to eight times in the same conditions. Relying on a general guideline may work for some, but chances are if you are serious, you’ll get a test done and use a more accurate testing procedure.
The old adage that you never know what you look like on video until you see yourself on video can’t be more true than when you have your swim form filmed. Having a Swim Video Analysis is a real eye-opener! Filming above and below water is essential and having a coach break it down for you is very important. If you are interested in having a swim analysis done with a D3 coach, you can email me (Mike@D3Multisport.com) and we can schedule a remote analysis for $99 during November only ($125 otherwise). It’s simple to do; all you have to do is swim 100 yards (meters) at a moderate clip and have a helper record your video.
Lastly, look at what you’ve done in past seasons. And herein lies the reason to keep a log book or track everything on Training Peaks. Keeping good notes on how you felt, what you ate, how tired you were going into the workout due to work obligations, lack of sleep, etc. is key. When you start building out season of 15 hour training weeks and 750 annual hours it looks great on paper until you look at your log and realize the best you’ve done all year is 10 hours or training a week and 500 annual hours. So, keep it in perspective and ask your coach for help!
These are a few simple ways to get ready for next season without having to do anything more than make a few appointments and be diligent with your record keeping. Having these baselines to check in at this time next year will make the next season even better. Good luck with improving this offseason and please contact me if you need any help.
D3 Head Coach Mike Ricci is a USAT Level III Elite Coach and was honored as the USAT Coach of the Year. His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.
2018's Ironman Boulder was Danielle Lowry’s first full Ironman, and during her recovery phase, she opted into AG Nats at the last minute, and guess what happened? She qualified for Worlds 2019 in Lausanne, Switzerland! Her D3 Coach, Laura Marcoux, shared that her favorite part about working with Danielle is that she is so incredibly talented, and the more Danielle realizes that, her results grow exponentially.
Laura recognizes that Danielle is capable of competing with the best in the world. She provides specific and challenging workouts, and Danielle doesn’t back down from them and says that the amount of growth Danielle has achieved as an athlete and as a person, this season are really what it's all about!
Enjoy the Q&A with Danielle and her insights about racing at a high level.
In looking back at your first Ironman, what are some bits of advice/tips you can share with other soon-to-be first-time Ironman athletes?
You finished Top 25 in the World and Top 10 USA at the 2019 ITU World Championships in early September. Describe your mindset as you went into the race, and did you meet/exceed your goals for the race?
Going into the race I was incredibly calm and confident. I knew that I had prepared to the best of my ability and was excited to see all that hard work shine on race day. My goals were to:
a. be present,
b. execute my race strategy including nailing my nutrition and being strategic with my efforts, and
c. to leave it all out on the course. I was focused on having the best race that I could on that given day. Competing for Team USA was a dream come true for me and I just wanted to take it all in!
What challenging workouts has Coach Laura prescribed that have pushed you further than you thought you could go, and how does that translate to your race confidence?
There are so many! Coach Laura has a unique talent for quietly building your workouts up to a key training session that makes you think, "wait, this workout is crazy hard, and I think that I can actually do it." She believed in me before I did and used challenging workouts to convince me of my own strength. Here are just a few examples:
Have you taken time off in September? When you aren't training, what/how do you spend your time?
Yes! I'm currently enjoying off-season. I've been going to concerts at Red Rocks during the week, meeting up with friends after work, running for fun, and basically just enjoying the freedom of time without long workouts.
Describe how you came to the sport of triathlon and how/why it's important to you.
I got into the sport of triathlon shortly after getting back into the pool after an 8-year hiatus (former competitive swimmer here!). I signed my husband and myself up for a sprint triathlon up in Steamboat on a whim. One race and we were hooked! I loved how friendly the other triathletes were and the excitement of changing between swim, bike, and run. Those two things hold true today.
My D3 teammates are some of the best humans I know. Over the past three years, triathlon has become something that I love. It makes me feel alive. I love the early mornings, the weekend rides, the purpose that different training cycles bring to my days, and the outlet from work stress.
Quick Bits:
1) Favorite piece of gear - my D3 swimsuit
2) Favorite recovery treat (not meal, but treat!) - chocolate!
3) What's in your race bag you cannot live without? - Extra pairs of goggles. It a superstition from my old swimming days.
4) If you could swim, ride, or run anywhere in the world, where would you go? I would love to go back to Lausanne.
We are so proud of Danielle and her accomplishments! It's a pleasure to turn the spotlight on her. We 100% look forward to her 2020 season.
With the limited training time of most triathletes and the need to train in all three sports, it is often very difficult to dedicate enough time (in the short run) to make big gains in any one sport. However, if you can take the time to train as a single sport athlete, there is a chance to see significant gains in the chosen sport. This focus is often called a “Specific-Sport Block Training.” This article will focus on the considerations and options for setting up a Run-Specific Training Block.
Important considerations before you begin.
An important consideration when beginning a specific training block is that you can’t just add more intense workouts. If you are already training at your allotted hours per week, your number of key intensity sessions can’t be increased. Since gains are made during recovery just adding more intensity will result in sacrificing recovery. With that in mind, you will have to shift your key intensity sessions to the run. And, while you won’t eliminate the other two disciplines, they will mostly be used for active recovery and technique sessions.
Additionally, make the block fun. Find a 5K, 10K or ½ Marathon to work towards. There is nothing like sharpening up your run and following it up with a fast race at the end. Pick a race 6-12 weeks out and get to work.
What does the block look like?
At the start of each block, you should start with a test to measure your Functional Threshold Pace and Heart Rate. This test will give a benchmark to compare to at the end of the block to measure any improvement.
A good time period for the block is 6 weeks, and during that time you will likely aim for three quality run sessions/week. For the first 3 weeks, you will want to work on increasing your volume at a low intensity. This will help prepare your muscle-skeletal system for the added stress and pounding of additional running. Once your body has adapted to the additional running load, you can begin to increase intensity.
For the next 3 weeks, you can begin to add in additional work at threshold by adding an additional higher intensity workout. If you are aiming at three key intensity workouts, they might include one workout with longer intervals at threshold, one workout with shorter intervals slightly above threshold, and one longer run (goal would be 75-90 minutes if your fitness allows). In between these harder efforts, you would bike and swim at easier intensities in order to actively recover from your run workouts while still maintaining some bike and swim fitness. As is the case with your triathlon training, a knowledgeable coach can help you navigate the different workouts and recovery times needed to stay both healthy and motivated.
At the end of this 6-week block, you can retest to measure your improvements and decide if you would like to add in one more block to further improve your run. The benefit of adding another 4-6 week block would be you do not need to spend the first 3 weeks building up your ability to handle the added run workload.
Swim and Bike workouts during the run block.
While you have moved your higher intensity workouts to running during this time period you still can get quality work on your other two sports. During your swim workouts, you can focus on form and technique. On the bike, you might work on improving your pedaling technique while still working at an aerobic pace. Due to the non-impact nature of these two sports, we can still maintain good work while being able to come back the next day and have a quality run session.
Single-sport training offers an opportunity to make solid gains in one sport while maintaining fitness in the other two disciplines. As the weather gets colder and riding outside and heading to the pool on cold mornings becomes harder, give this training method a try and set yourself up for faster run times next season and beyond.
The D3 Coaches offer a hearty selection of Sport-Specific Pre-Built Training Plans that will help you organize your off-season training.
I know it seems to be a luxury these days to have the time to turn on great music, utilize flavorful herbs and spices and cook a fabulous meal while enjoying the company of friends and a glass of wine. As nice as this sounds, it seems to be a rarity amongst us. We have busy lives and yet want to feel our best. I would like to share some quick and easy ways to have healthy food on hand that is also convenient.
First, commit to one day a week to do your grocery shopping. This may be about an hour-long event (as long as you’ve prepared a list) even if you have kids. Stock up on things that are “staples” and will last for a while. These things include the following:
Even though it’s best to buy organic produce, it’s more important to eat your fruits and vegetables than not to. Especially with meats, the hormones and pesticides deposit primarily in the fatty tissue so it becomes even more important to consume quality meats.
Once you get the basics in your cabinet, then you are able to add to this with some fresh ingredients each week in addition to the basics. Buy only enough that will last until your next weeks’ shopping time. Fresh fruit, vegetables, and fish would be great choices for the first few days of meals.
Using your “staples” you can now mix and match your foods to get balanced meals throughout the week. For example, put some beans into your fresh steamed vegetables for your snacks, add walnuts to your applesauce, and use your frozen chicken and fresh kale with your favorite peanut dressing. Nowadays you can buy frozen cooked brown rice or quinoa as well which pairs well with your protein and veggie of choice.
Going into the cooler months, don’t be afraid to buy frozen vegetables, proteins, or grains, they are typically flash-frozen at their ripest point and preserve most of their nutrients. It’s also a convenient way to avoid wasting food.
Here are a few meal ideas:
In a nutshell, as you go into the cooler months, think about soup options, crock pots, and frozen food items that can keep you on track for eating healthy and staying hydrated.
Our Team D3 Nutritionist, Megan Dopp has over 14 years of experience in the nutrition field and has adapted to all of its changes with research and education. She is passionate about learning what is best for each person and focuses on finding the root cause of problems. Nutrition is a lifestyle and passion that Megan has grasped throughout her life. Her knowledge and experience are great assets to include in your quest toward reaching your goals. Our nutrition services can be found here.
D3 Coach Simon Butterworth has had the most incredible athletic prowess of racing the Ironman World Championships fourteen times. He is about to embark on his 15th this October. His knowledge of the course and conditions is unparalleled. He is a strategic athlete, researching and understanding every aspect of the course so that his own race plan is thoroughly dialed in for all variables. And the best part - he is willing to share his top tips with you - all to ensure your own race day success.
1. Don't drink for the first 30 minutes after the swim. I have only seen this advice once, it was in an article by Dave Scott just before my first Ironman in 2001. The idea is that you have almost certainly been drinking during the swim and adding more fluids on top of some nice saltwater (or “clean” lake/river water) and it is not necessarily kind on your stomach. Best to wait until the swim water is digested.
2. Don’t use RPE in the first 30 minutes of the bike. RPE this early in the race is very misleading. When you get going on the bike you most likely will feel like superman/superwoman. You will not have felt this good starting a bike after the swim in months. Don’t let that feeling get you hammering as you hit the hills in Kona. Staying in your targeted power zone is the best way to control those emotions.
3. Be prepared for the unexpected. Spending some time visualizing the race you hope for and thinking about things that can go wrong is essential. And, better than just thinking about it is writing it down. I always write a race report before the race (finalizing it on the long flight to Kona). It does include the possible bad stuff and most importantly, things I can do that will lift me out of a hole. Here are some potential problems:
Some extra points to remember.
D3 Coach Simon Butterworth will be racing his 15th IMWC this October. In the big picture, he sees attitude more than age making the difference in many aspects of this sport. There are times in triathlon that to see improvements you need to slow down and spend some time working on your technique – which requires a great deal of discipline. So does having a coach and following the plan written for you. The best coach in the world can only be of help if you’re ready and willing to do the work.
Whether it's your first race, your A race, or a big race, I’d like to share some reminders that will take you beyond the metrics and help keep you relaxed and confident going into your race. The goal is to always perform at your best, and with these ideas in mind, you will have plenty of tools to utilize outside of the metrics that we tend to fall back on to determine how we are doing during a race.
1. I do not recommend looking at the athlete list. You might get deflated before you even toe the line. Seeing a competitor on the start list can trigger unnecessary thinking. It’s mentally tough and a waste of energy to be concerned with who shows up. Just don't look. You need to do your race with confidence.
2. Don’t over-analyze the race before you even start. Make time to go over your race plan, recon the course and prep your race day but after that, read a book or do a little Netflix binge. Take your mind off of the race.
3. Be flexible about your race plan. Have a plan, and then a backup plan and another plan. I see a lot of anger and frustration at big races over the small stuff. If you forgot your nutrition, what’s Plan B? If you forgot to charge your Garmin, what's Plan B? You forgot to calibrate your power meter and it’s way off, what's Plan B? There’s typically a solution to every situation. Be confident that no matter the circumstances you can still race - even if it's on Plan B or C. No matter what, you still need to swim, pedal your bike and go for a run, and you can do it without the fancy tech. You can still execute an amazing day.
4. The athletes I coach know that we have a metric plan and we have an overall plan. The metric plan can have a little variation and its not pinpointed to an exact wattage but a range. It’s also very important to know how your body is doing. RPE, the overall plan is your pilot and even the pilot needs to monitor fuel, ground speed, altimeter, etc. Regardless, no matter what happens the pilot has to instinctively know how to fly and land the plane. So don't get stuck on one metric especially if you are feeling off. But be aware of all your systems.
5. I know you didn’t look at the start list, but you learned that a rival will be there or you saw him/her warming up. Racing that athlete can keep you in the game. Racing will keep you sharp and focused. Sometimes it takes a friendly competition to pull yourself to another level. This excitement will keep you at the higher end of your capabilities. Know what you can do, don’t waste time in T1, don’t waste opportunities coasting down that hill. Racing makes the pain more of a friendly reminder that you are in the game!
6. Where does your confidence come from? Is it that special workout you did? Is it that you managed to beat a rival or improve your position in the last race? A personal best? Is it that you stuck to your training plan really well and you feel fitter and faster? When the pre-race doubts are rolling around your mind, think back to those efforts that drive your confidence. It won’t let you down.
7. Lastly, we have no control over the outcome and the results of our races. We like to think we do, but the only thing we have control over is how well and how hard we are going to work that day and at that very moment. I know you know this, but believe it!
When undo pressure such as:
start to spin in your mind, shake them, they are unproductive. If you break down your racing into simple parts:
That is all that matters. Those are the thoughts that will lead to a lot less mental and emotional stress from having to perform before the gun even goes off. It is very freeing!
A good, practical example of how using some or all of these tips can help you actually played out with an athlete that I coach during a recent Ironman event. His bike was destroyed during his travels to the race. He had to borrow a bike to race. Using tips #3, 6 and #7, he was able to successfully start the race and guess what happened? He qualified for the Ironman World Championships race this October.
The take-away is you have to do your best with what you have on that day.
The more you can clear your mind and the less pressure you put on yourself, the better your race.
Coach Jim Hallberg is a USA Triathlon Certified Coach, USA Cycling Certified Coach and Training Peaks Level 2 Certified Coach. He believes that every one of us has the capacity to improve our efficiency, get stronger and run, bike or swim faster. Sure, it takes time, dedication and discipline but it’s possible. Working with an experienced coach can make sure that your efforts are targeted in the right areas to make sure you reach those goals!
We have all been there with the post-race blues. Reflection and contemplation. You wonder, what can I race next? And your one genius friend says lets race in _________ (insert exotic location). And at that the moment, you both say, "IN", and you sign up!
Now, what? I speak from experience. Ironman Cozumel sounded amazing. The beautiful water and the accommodations were so affordable. But what I failed to check before I signed up were the flights. 1) they were $1,200 per person and 2) I couldn't get to Cozumel from San Diego in one day. No way, no how.
Before you hit the 'submit' button for your own destination race, learn from my race travel experiences and you will arrive calm, happy and ready to race.
Travel Itinerary: If your race is not near a major airport, it's important to research a complete travel itinerary before you commit to the race. Understanding all of the travel segments is important to know in advance. Hello, Lake Placid 2014. It took us two separate flights from San Diego, plus a ferry ride. And we learned that the ferry stops at 11 pm. Which hiccuped our plans as we were delayed in Dulles for five hours. We missed the ferry and had to drive the loooooong way to get there.
Understanding all of your travel segments will help you plan in advance for contingencies, including a 22-hour travel day! "Which is ideal", said no one pre-Ironman.
Select Travel Days Wisely: For an Ironman I always plan to arrive a minimum of three days early. That means arriving Thursday, at the latest, for a Sunday race. That gives you a day of buffer for delayed travel, lost luggage, and time to adjust. I made a mistake in 2011 traveling to Coeur D'Alene going on a Friday for a Sunday race. I thought that since it was the same coast and only one flight I would be fine!
I missed my flight because TSA was wildly suspicious of the 4 x 1-quart bags of white powder (CarboPro) and the 10 small baggies of colored pills (salt tabs) and as such, I was pulled aside. I made the next flight but was pressed for time to make the check-in.
Being stressed out and rushed, after months and months of hard work is not how you want to arrive for your race (any distance). Save yourself that kind of stress and allow for buffer days in your travel planning.
Bike Travel: Before you commit to the most affordable flight, look at the airline's policy for bikes. Alaska, Delta, American, and Southwest offer $50-75 bike travel, but if you only fly Spirit Airlines then you will want to budget $150 each way for your bike. Another option is professional bike transport. D3 has a great partnership with Pro Bike Express! Your bike arrives at the race site and you have a resource immediately available if you need bike repairs. Other services include mailing your bike, but the cost of that can be around $575.
I ultimately traveled with my bike to Cozumel. There are many bike cases on the market, but I'm fond of the Scicon bike bags (also a D3 partner). If you are not wild about breaking your bike into 19 pieces, give their bags consideration. My dog can pack the bike it's so simple. Wheels off, you put the forks with your wheel skewer or thru-axle (disc brakes), and you are good to go. Pro Tip #1: watch the YouTube How-To Video. I use pool noodles for extra packing and protection. ProTip #2: I pack a lot of my gear in the bag, most airlines have a 50 lb limit so you can fit a lot in there. However, I recommend carrying your race gear on the plane. If your luggage is delayed, you can still train; or if it's lost, you are not running all over looking for replacements.
Nutrition: Keep in mind the Safeway in Cleveland may not have the Gluten-Free Kodiak Pancake mix you are used to eating on race morning. Nor does Cozumel have coconut milk or gluten-free anything, other than rice. Traveling with a quart of organic coconut milk is not ideal, but I always bring my must-have pre-race and race-day nutrition with me to a destination race. One of the reasons I include nutrition when I write my race plan is so I have it planned out, laid out and ready to go before I leave San Diego.
Comfort: there is no shame in bringing your 30-year-old pillow with the frayed pillowcase. (#dontjudge) You want to be comfortable, sleep well, and be well-rested. An eye mask and earplugs are always a good travel idea; as are warm clothes for the airplane.
Final Hacks for Tri Travel:
Back to Ironman Cozumel. It all worked out. The affordable pricing for our amazing Mexican Hacienda offset the high price of the flights. The Scicon bike case worked well and it was only $75 each way. As for the food, turns our copious amounts of white rice is ideal pre-race food, and quite affordable. Post-race, we went all-in with the local scene enjoying street tacos and margaritas. And that's the reason to pick a destination race!
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and/or facebook.com/d3multisport. If you like our videos please share them with your family and friends. This week’s Triathlon Minute topic is ‘Should I try to Lose Weight During a Workout’ from nutritionist Craig David.
Cycling is a beautiful part of our sport. It can be liberating and adventurous but unfortunately, at times, dangerous. Thankfully we have choices to ride inside with Zwift, TrainerRoad, or just on the trainer. But how do we keep ourselves safe when we want to be outside?
One thing I try to do when I am headed outside to ride is to think like a driver. I flip that when I'm driving, and then I try to think like a cyclist. Each gives me the opportunity to anticipate the moves the other could be making and helps to create a safer encounter.
With my driver's hat on, I understand that the one thing drivers really dislike is being impeded. Whether it's a bike or another car slowing them down by 5 mph, being impeded can be frustrating. Granted some drivers simply hate everything and anyone that is not in 4 wheels, but with the following tips and reminders, you can be safer on the road and enjoy your ride whether you are riding solo or are in a group.
In a nutshell, I want you to be safe and enjoy your outdoor riding. Remember to be seen, be predictable, stay to the right, and don't impede the flow of traffic.
**If you are a D3 Athlete, Coach Jim is co-leading a Coach Chat with Coach Bill Ledden about Bike Handling Skills on Monday, July 29th at 5:30 pm (mountain time). Please check your emails and the Team's private Facebook group for details.
Coach Jim Hallberg is a USA Cycling Certified Coach, USA Triathlon Certified Coach, and a Training Peaks Level 2 Certified Coach. And he notes, "It doesn’t matter if you’re a novice or professional, Junior or Master, my goal is to help you reach yours!"
Success on and off the race course - that's just what Jack Toland has been experiencing and we are proud to turn the spotlight on him! His Coach, Brad Seng, noted that he's had a really strong year as an athlete and a student at the University of Colorado, Boulder.
In May he was awarded the most outstanding senior in CUs Aerospace Engineering program. Which is amazing recognition! And, Brad shared that Jack's work ethic and commitment truly embody the D3 spirit of desire, determination, and discipline. And the icing on the cake has been that his racing has been pretty incredible! Recent stats include: include 4th OA and 1st AG earning a Kona slot at IM Santa Rosa in May, 1st OA amateur & 1st AG at the Herbalife LA Triathlon, 1st OA at the San Diego International with a 10k run PB of sub 35’, and that was on a borrowed bike!
If you want the secrets to his success, read through these four questions and his answers and you'll be ready to go fast too.
1. Congratulations on earning your spot to the 2019 Ironman WC! Please tell us what that meant to you and how long you were pursuing the goal.
Thanks! There are lots of variables and unknowns in an Ironman. Walking away with a great race execution and Ironman WC slot will always be very satisfying. I previously had the opportunity to take a spot for the Ironman WC after completing my first Ironman back in November 2015 (Arizona). However, being in my freshmen year at the University of Colorado, I decided that wasn't the right time. At that point, I decided I would race Kona down the road. With academic loads finally starting to subside, Brad and I decided this was a great year to go for it. I was excited to punch my ticket during my first "attempt".
Jack shared an insightful race report from Ironman Santa Rosa on Slow Twitch and has given us permission to share it with our readers.
2. In May, you received a nice compliment from the University of Colorado, Boulder as the Outstanding Senior in CUs Aerospace Engineering program. Please tell us about that and we would like to know: What's next and what is one thing you've learned as a student that translates to triathlon - or maybe vice versa?
It was an honor to be recognized as the Outstanding Senior at graduation this year. Triathlon has taken a bit of a back seat over the past few years as academics became my primary focus and commitment. However, with Brad's help, the support of all my Aerospace Engineer peers, and the support of my CU Triathlon teammates, I've been able to find a great balance between academics and triathlon. Being recognized for that commitment was really special.
I'm in the CU Boulder Aerospace Engineering 5-year BS/MS program. I completed the undergraduate portion this past May and will be finishing my masters next May. I've got some exciting opportunities ahead and I plan to jump into a full-time position in the space/satellite industry after graduating next May. For now, I'll be focusing on finishing my degree and returning to race with CU Triathlon next spring.
In combination, I feel that triathlon and academics have really instilled a respect for the importance of both consistency and efficiency. I've now been racing triathlon for six years. Not all of that time has been spent dialed in with a full training load, but at the same time, I've been training close to year-round through the entire duration. I'm really starting to see the benefits of that consistency in durability, recovery, and fitness as I now ramp training back up. Efficiency has been the key to unlocking that consistency. When needed I can really trim down the overhead involved with getting my swim, bike and run workouts done. This allows me to keep some training going even when working to have more time for academics, other pursuits, and time with friends and family.
3. Your coach, Brad, recognizes your work ethic and commitment both on and off 'the course'. He notes that those characteristics embody the 3Ds. Which of the 3Ds do you relate to most/best (desire, determination or discipline), and why?
That's a tricky one! I can pretty quickly narrow it down to determination or discipline. I feel that discipline really stands out and relates to the consistency I've been able to achieve in triathlon. While I feel many immediately associate discipline with not skipping workouts, I believe it is a little broader than that. Discipline is required to stay focused on the big picture plan. Workouts will shift, change, and get rearranged, but at the end of the day the work must get done - day in, day out.
4. What's your preferred pre-race (night before) meal and breakfast the morning of a race (you've had a lot of wins lately, and I'll bet others want to know too!).
I don't do anything too fancy here, if anything I really try not to even think about it. As endurance athletes, we already eat and train everyday without issue. Sometimes you just wake up and race instead of train. As such, I'll make sure I'm not trying anything new the night before a race, but otherwise, I just eat as I would any other day. Race morning I will normally have some combination of bagel, banana, and Gatorade. Quantities vary depending on start time and distance.
CONGRATULATIONS, JACK! WE LOOK FORWARD TO WATCHING YOU THROUGHOUT THE SEASON AND IN KONA.
In the article 3 Nutrition Must-Haves for Triathletes I shared information about protein, carbohydrates and hydration needs for endurance athletes. That generated two important questions about protein intake by gender and carbohydrate needs for different race distances. This Part II article serves as a continuation of the discussion and answers those questions.
What would you recommend for protein needs for an endurance athlete? How much is required and do our needs differ by gender?
It’s not necessarily a gender need difference - it’s a situation/goal state need. Every athlete’s needs may be different, dependent upon their goals (i.e. weight loss, lean muscle mass increase, etc.). however, from a general need state from rigorous training, the recommendation is similar.
Recommendations and requirements need to be put into two separate categories and differentiated. Required Daily Allowances (RDA’s) were developed by the US during World War II. They are really referring to the minimums you'll need before possible problems or deficiencies may occur. The RDA’s may get updated from time to time, however, protein hasn’t been updated and been neglected in terms of what minimum requirements may need to be for modern diets based on new research. The RDA’s are also focused on sedentary people, not necessarily athletes that are consistently training. There are circumstances where we need to consider being more attentive to our needs, such as endurance training or resistance training where we may need more than what is "required".
It’s recommended that athletes target a minimum of 1 gram of protein per pound of body weight. This will help you maintain lean muscle and rebuild muscle from the heavy training you put in for your races. Recent research has been showing when protein amounts are doubled (20 grams vs 40 grams), there are increasing benefits. The research has also been more focused on total or the entire body compared to previous research that was more focused on singular body areas/limbs. With the focus on total body and body mass, it has taught us that more protein can be better for overall health and reaching goals that an athlete may have (whether it is to grow more lean muscle mass, recover better, weight loss, or satiation).
The more activity or training you perform, usually shows us more muscle is being activated than previously expected, which means expected needs/recommendations are different. This can also be interpreted as bigger or athletes with larger body mass need more protein to gain or maintain their current lean muscle mass. This can be simplified to targeting 1 gram of protein per 1 pound of body weight.
These are minimal targets, however, and anything above this will help maintain lean body muscle or even build muscle/strength with proper training.
What amount of carbohydrates are needed per race distance?
This needs to be looked at by an hourly rate, not necessarily by a distance or length of course. Your body needs fuel consistently to perform at its optimal level. Typically, during training you lower your glycogen stores (“fuel tank”, which are stored carbohydrates in the muscles/liver), meaning maintaining consistent fueling while racing/training is very important.
Your body will rely on what is being digested first and entering the blood stream for fuel before it relies on its stores of carbohydrates. Research tells us that the human metabolism/digestion can handle 60 grams of carbohydrates an hour during intense exercise for optimal performance and digestion. However, some elite triathletes have been recorded in being able to digest 90 grams of carbs per hour.
I suggest starting at 60 grams per hour and building from there. From my experience with all levels of athletes, the more elite racers (i.e., Kona Qualifiers, top finishers in age group) have been seen benefitting with better performances when their targeted carbohydrates are 70-77 grams per hour.
I believe you can train your gut to handle fluids, as well as digest under stress/exercise, but everyone has their own limitations on what their body can handle. Always start out at 60 grams an hour as a baseline, add more carbs per hour if you feel you can handle it. I do not suggest exceeding 77 grams an hour. Target a 2:1 glucose to fructose ratio (i.e. Gatorade), for optimal carbohydrate fueling.
Remember to experiment with your nutrition in training, and never during a race. If you consume too many carbohydrates, or combination of macronutrients (fat, protein) during exercise, it can lead to GI distress, so do this with caution!
Nick Suffredin is D3's go-to Race Day Fueling Expert. Nick is a former scientist from the Gatorade Sports Science Institute (GSSI) where his primary responsibility was to support the GSSI physiology research program. As part of the innovation team, Nick supported research to help improve athlete recovery and performance. He is currently working for Post Holdings, Active Nutrition Division, and has made himself available to D3 athletes for personal consulting for race day fueling. You are encouraged to learn more about Nick through his LinkedIn Profile.
Everyone knows what a post-mortem is: examining a corpse to determine the cause of death. Gruesome, I know, but there is another kind of –mortem that can help you execute your races better. It’s the pre-mortem. It's a proactive, pre-emptive exercise to help you build confidence and race successfully. The pre-mortem examines potential causes of failure before your race so you can plan for and address them before they happen. And avoid having many happen at all.
You already do post-mortems on your races, even your really good ones. “Oh, I had trouble getting out of my wetsuit, and that cost me an extra minute in transition.” “I dropped a bottle at the second bike aid station, and that threw me off my nutrition and hydration plan.” “All those rolling hills on the bike, I couldn’t help myself and powered over them, and the second half of my run was a horror show.” Post-mortems are all those little bits of evaluation that we all do after our races. “Ack, I was 20 seconds back from my PR, and I can see I left those 20 seconds in transition when I ran out without my race belt and had to go back for it. Sheesh.”
But what if you did this analysis before your race, to identify how to execute your race better and where to find those precious minutes and seconds?
Here’s where the pre-mortem comes in, and here's how to conduct one.
Step 1. Take out your written race plan (you do create a written race plan before your race, don’t you?). Review the steps of your race.
Step 2. In your mind, transport yourself to beyond the finish line and answer this question: “What went wrong with my race today that cost me time?” Write down the list of things that come to mind.
Step 3. Identify actions you will take to avoid or address the items in your list from Step 2. You may avoid some of these things by, for example, getting to the race venue early. You may address some of these items by learning how to repair your flat tire quickly.
Step 4. Reinforcing a concept from Race Day Planning Part 1, in your mind run a full-color movie (in 30-45 seconds) of your race going perfectly, having addressed all the items in Step 2.
Step 5. Also from Part 1, in your mind run another full-color movie (in 30-45 seconds) of your race going perfectly, having avoided the items in Step 2, since they never occurred at all. Follow up with a five-second version of this perfect movie.
That’s it.
At some point, we’ve all wished that we had done things differently during a race. You can avoid the regret and remorse by identifying before your race those things you will be sorry for after your race, making corrections and rehearsing your race in advance.
Will Murray is our Team’s go-to Mental Skills Performance Coach. He works with beginners to Olympians helping them use their heads to do more than just hold their hats! He is a USA Triathlon Certified Coach and holds a Practitioner’s Certificate and more than 100 hours of advanced training in Neuro-Linguistic Programming.
This article was originally published with USAT on January 16th, 2019 and with Will’s permission, we are sharing it with D3 athletes here.
One common mistake that I see in many athlete files is the improper execution of an interval during a bike workout. When an interval is prescribed, it will have two main components: intensity and duration. As an example, let’s look at the workout below. The intensity of this bike workout will be measured in percentage of FTP indicated by watts. In this example, the workout calls for 15 reps of 30 sec. @ 120% of FTP and 30 sec at 50% of FTP times three sets.
Below is an actual athlete file from the above workout, the green line represents 100% FTP, and the white line is the target of 120% of FTP. If we look at the first set of 15 reps, we can see how the athlete went out too hard on the first rep, then faltered on the second rep, and by the middle of the first set, was no longer able to maintain the prescribed wattage. Remember that it is essential to keep the correct wattage to place enough stress on the energy system to see improvements, in this example, we are working on Vo2max, but too much stress and we are no longer working on the desired energy system. Because the athlete went to hard on the first rep, it affected the entire set, and then did not make the targeted stimulus for the remainder of the set. We can further examine the workout and see in the second set the athlete significantly increased intensity above the prescribed wattage and completely blew-up on the last set, making it difficult to determine if the duration of the workout is the correct stimulus for this athlete, as a result of the considerable efforts in the second set.
Below is a sweet spot workout @ 90% FTP and we can see the consistency of the wattage in each interval, and how the athlete nailed this workout and achieved the correct amount of stimulus indicating we can apply more duration to this workout, conversely if we saw a drop in power on the last interval we may drop the duration. When your coach or training plan prescribes a specific intensity, try your best to attain the target number or energy system to maximize your training efforts.
Coach George Epley has a passion for knowledge and believes it’s the key to maximizing your potential. He keeps abreast of the latest scientific studies, always trying to find more efficient and validated means of coaching his athletes. Knowledge in the form of communication is just as important. The more he knows about his athletes, the greater resource he can be. George's certifications can be found here.
“This is where my husband was telling me a lot of my race sucking today was in my prep. I didn’t warm up... it was my first swim in the new wetsuit. I didn’t jog or anything beforehand and just hung out and caught up with my friends I hadn’t seen in a while.” – D3 athlete post early season Olympic race
Race season is well underway with many of you toeing the line in your opening races of the year. Whether you are training for your first sprint distance triathlon, Xterra triathlon, local duathlon or shooting for a Kona slot, having a pre-planned and specific race day warm-up routine is key to achieving your goals.
In carving out a warm-up routine there are a few factors for consideration – event length/duration, personal race goals and weather conditions. The main purpose of the pre-race warm-up is to prime your muscular system, central nervous system and mental/psychological state. Additionally, the warm-up should be progressive in nature – begin with muscle activation/dynamic exercises, proceed to low intensity aerobic activity (easy jogging) and build the effort to include short bursts at a higher intensity close to or at race pace.
Below are some examples of a few of my go-to muscle activation exercises which can be easily replicated at the race site and at home before any workout:
*Investing in a set of light resistance swim cords/bands is highly recommended. These can be used prior to the start of races or swim sessions as part of your warm-up. They are especially useful when you do not have access to the water for a warm-up on race morning.
General guidelines for an effective warm-up
Event Length/Duration
As noted above, a shorter race (sprint or Olympic distance) will require a more thorough warm-up to match the intensity demands of the event. Having a well-planned warm-up routine will prep the muscular system with increased blood flow and sensitivity to nerve receptors. A good indicator your body is ready to roll is sweat. You know the engine is primed once you start sweating, your heart rate has been elevated and your body maintains the feeling of being warm. Long course events (half IM or IM) still require some muscle activation and priming of these systems, but due to the more aerobic nature of these events, the warm-up can be shorter and limited to 10-15’ of light jogging or easy swimming.
Race Goals
If you are shooting for an age group podium or Kona slot your body and mind must be prepared to race hard from the outset. The intensity of the race start will determine how thorough your warm-up routine needs to be. If the goal is to simply get across the finish line in good order then it is likely your warm-up only needs to include some light activity or mental prep (deep breathing exercises, imagery, etc.) as you ease into the race. Instead of being driven by performance goals the warm-up in this scenario can be geared more towards the weather/water conditions.
Weather Conditions
If race day brings cooler air or water temperatures, as seen at this year’s IM Boulder with air temp in the upper 40s and a water temp in the low 60s, the body will respond better with a good warm-up. This will help elevate your core temperature and warm the muscles for activity. If air or water temps are hot, it is important to adjust the duration and intensity of your warm-up to prevent overheating. When dealing with cold water, it is often a “shock” to the system when first taking the plunge. This can lead to an increased heart rate and make breathing difficult. To help keep this in check, Coach Dave taught me the trick of splashing water on my face and over my head prior to getting in for a swim warm-up or right before the race start. Our face has a considerable amount of nerve and sensory receptors. Splashing some water on it helps send a message from the brain to the body of what it is about to encounter and can help reduce that feeling of having your breath being taken away. Coach Dave recommends building this practice into your swim warm-up regardless of the race distance or weather conditions.
Recommendations
If you find yourself hanging around the transition area on race morning not exactly sure what to do for your warm-up, here are some suggestions for various race distances:
Sprint/Olympic distance
Long course distance (half IM or IM)
Coach Brad Seng notes that if you’re looking to reach new heights in your training and racing, he can help you get there with a consistent, progressive training regime built specifically around your goals and objectives. You will also spend some time working on the psychological aspects of this sport – alongside appropriate swim, bike and run workouts. With that combination firmly in place you’ll find yourself capable of some pretty amazing things! His coaching certifications can be found here.
Janet decided to become a triathlete at 74 and promptly qualified for the Sprint Worlds in Lausanne, Switzerland! She has an excellent attitude about her training and while her Coach (Julie Dunkle) sees her optimism through examples such as 'despite the weather, Janet was all in for her workout. Unfortunately, she slipped in the rain doing hill repeats. She was fine and came back with this humorous hashtag in her TP comments: #icrashwhenitrain.
Janet has a Ph.D. from McGill University in Montreal, is a professor, researcher, clinician and RN. She is also a professional speaker with Fortune 100 clients hiring her for leadership and motivational speaking.
And if that doesn't keep her busy enough she is a pilot and volunteers to fly on medical and rescue missions. These flights have taken her from South America to Africa to Mexico. She has regular missions to Mexico through the Liga International (Flying Doctors of Mercy, which she is a long time member of). She is proud of the contributions she made to start a community health-clean water program and a micro-finance program that is working pretty well.
As we reached out to learn more about Janet, she shared some gratitude and reflections about her short time racing triathlons:
Many things have been helpful. The triathlete community is awesome - positive, a forward-driving tribe that often sees no limits, pushes through no-matter-what, most importantly reaches out to help others. I’ve seen athletes share equipment, food, assistance during a race even when it means losing some time - that inspires me. They usually don’t know how awesome they are.
Coach Julie is a gift. Whenever I feel like blowing off a TP workout I visualize her tagline: No whining, no complaining, no excuses, and know I’m not going to get sympathy. She sets me up for workouts I can’t do, that are impossible, then I go do them. How does she know? No matter how trivial my question she’s there, with patience.
Leslie Myers got my nutrition on the right track! The D3 Coach Chats have been useful! Coaches aren’t just athletes, they're magicians. I look forward to meeting others on the D3 team. I have to give a shout out to the Tri Club of San Diego too, their clinics, beginner workouts, and volunteer coaches. I’ve learned so much from their groups.
ENJOY HER Q&A
What attracted you to triathlon?
My then 18-yr old granddaughter, Hayley, was in a near-fatal plane crash while volunteering with me in Mexico. Coma, body broken, told might not be able to go to college or certainly not run (back fused). So she finished her degree, took up marathons to better handle her post-injury moods, then triathlons - now 25 she's done one Ironman, a few 70.3’s and I'm her sherpa for Whistler Canada. If she can do it with a relentlessly positive and loving attitude, anybody can. She is my inspiration.
I wanted to try one out just for the experience, to see what she experiences. So without training, I’m ashamed to admit, I did Rock the Bay Sprint September 2018 and found it super fun, interesting and maybe a great way to get in shape. I can walk the run and still get a first place medal. This is a cool deal.
Now it’s harder than I thought to get fit and go fast (surprise!). My body is falling apart (e.g. knees) so I go get patched up and keep moving. I’m doing another 3 Sprints and maybe one Olympic before worlds in August and am registered for the Indian Wells 70.3 in December which might or might not happen. Just have to keep moving.
You travel quite a bit for work and volunteering. What triathlon gear do you always take with you on your trips?
For hotels (work) - easy - all have pools and fitness rooms. Take swim and workout gear. Mexico not so easy - the streets are minefields.
You are a pilot. Will you fly yourself to the Sprint Worlds in Switzerland? If so, please share some details of what that is like (your bike, the plane, the responsibility of flying and then racing!) … if not, do you have advice about flying that other traveling triathletes can benefit from?
My plane's a humble little 300hp single engine 6-seater, flying to Switzerland would be a haul. But my bike fits in the back of the plane and it’s easy to get around locally, e.g. I’ll fly to the 70.3 in December. I’ve competed in tennis tournaments in the desert over 3-4 days and flown over and back every day, that’s easy - it’s a 20-min flight versus 90-min drive. But triathlons of any distance extract a huge physical and mental toll and I wouldn't fly the same day. Flying the easy part, racing is hard.
Advice about flying? Triathletes are savvy about the effects of altitude/flights - even if pressurized to 8,000’. But over the years traveling so much - this is what I’ve learned:
a. Dehydration is the most damaging - it’s sneaky. Constantly drink at altitude. Be no fun and don’t drink alcohol. Effects of dehydration linger.
b. Be neurotic about protecting from germs.
c. Random dysharmonic overstimulation of noise and glare exhaust. Be antisocial - wear shades and noise-canceling earphones.
I understand you have an amazing car ~ a Porsche. Are there any comparisons between that car and your bike?
Think they’re both well made - I wish my bike would go faster.
You volunteer in a unique way, flying yourself and physicians around the world to help with medical and rescue missions. Are there any special messages about those experiences that you would like to share with the triathlon community?
One change I’ve seen since starting training is how inwardly focused I can get - planning food, workouts, measuring results. All about self. The gift of volunteering is a sense of perspective - of removing self from center and focusing on a larger pattern. I would think it would be a good balance for any athlete to spend time giving to others through volunteering, either in or outside one's own culture. Even making a point to regularly help out at races.
Please share anything else that would help us get to know you better (training, racing, humanitarian).
I meet so many (non-triathletes) my age who have let their dreams slip - filled with "if only's" and "I wish” - this is the message I wish I could share:
This sport is such a gift for anyone and I’m grateful to have discovered it. It’s engaging, absorbing, welcoming, challenging. Thanks to Coach Julie for her support.
Congratulations, Janet! We are proud to share your story.
When you trust the process, good things happen! It's a pleasure to introduce you to D3 Athlete Lawrence Gray.
Coach Julie shared, that she has had the privilege of working with Lawrence for almost a year and while he has been with D3 much longer than that (he was previously featured for his success in 2016), she is genuinely impressed with how willing he is to listen, adapt and trust the process. He will take any challenge, any workout and go with it. "I write the workouts and Lawrence just gets them done, no excuses, no issues, he just executes and is open for the next one." She said that when she presses him on power and paces he is open to giving it a go each and every time. All of his hard work paid off at the Oceanside 70.3.
They set a goal going into Oceanside 70.3 for 1:30 OTB, and that "watching him on the run course at the race was so impressive, he absolutely crushed it running at 1:28:19." He ran 90 seconds faster than the run goal and PR’d his race by over 7 minutes. Then, just 8 days later ran a 3:09 in Boston for a PR there too.
All of this great training and commitment is translating to his racing and Coach Julie said, I am 'excited to see what he can unleash at Ironman Boulder.'
Enjoy his Q&A
1. Your coach mentions your commitment to training and how you trust the process. How have you arrived at the confidence to 'trust the process'?
Process is definitely the correct word. Although I still consider myself a novice at this sport, I’ve been on the podium, and have also been on the side of a course with an IV in my arm. If you don’t figure out how to trust the process, it can be a very long road. Trusting the process for me has been made much easier because of the people that support me, my coach Julie Dunkle, my teammates, my training partners, friends, family, D3, and many more.
2. What did you think about the challenge to run a 1:30 at Oceanside 70.3 ... and even better, how did you feel when you crossed the finish line?
I had run 1:30 once before, but not off the bike. I thought if everything went right, I might be able to go 1:30, but my coach Julie thought I could go faster. I just looked at her and shook my head in agreement when she said that to me, but I really didn’t think that was possible. While going through my plan, the morning of the race, I said to myself that I would be lucky to go 1:30, but I knew I couldn’t go any faster. When I got off the bike and started to run, I felt pretty good. As the miles ticked off, I would look at my watch and it kept saying 6:45 pace. I found it hard to believe, but I still felt good, so I kept running. I crossed the finish line with a 1:28:19, and obviously very tired, but also very surprised that I could run that time. I guess the coach knows best!
3. What is a favorite workout that Coach Julie has written for you?
I don’t think I have a favorite workout that my coach Julie gives me. All I know is that my coach wins, she’s on the podium always, she goes to Kona. These are things I want, so when she puts a workout in my plan, I show up and do everything I can to get it done.
4. How did you manage the quick turn from Oceanside 70.3 to the Boston Marathon? What did you do strategically with your recovery and training to garner back to back PRs? Can you share a few things you learned in this race sequence (for others who might have similar plans)?
I consider myself a triathlete, so Boston was just a privilege and an honor to run such a prestigious and historic event. I was racing Oceanside, and running Boston. My training was designed for a 70.3 but with a marathon as the run instead of a half. My training between the two events was just my normal post 70.3 workouts with a little more swimming to stretch the body out and not have as much impact.
For anyone considering doing something similar, my advice would be to concentrate on one of the two races and not put any pressure on yourself about the other race. Keep the stress to a minimum. I went to Boston with my 14-year-old, and we did all the typical Boston things. We went sightseeing, a Red Sox game, good food, and then I ran a race. I will say this, when I finally got to the starting line, this was no longer an honor and a privilege, this was race! On a side note, I never new the history, prestige, and that you had to qualify for Boston until I met all of you crazy endurance people. As a New Yorker, I always thought that the New York marathon was the greatest, like everything else in New York, right Mike?
5. What are you looking forward to as it relates to your next race, Ironman Boulder?
As for Boulder IM, I’m looking forward to not having all of my nutrition come flowing out of my mouth in T2, and then not ending up on the side of the run course with an IV in my arm and the bag hanging from a tree branch. I am also looking forward to about 70 degrees, overcast, and a nice light rain on the run. All joking aside, I’m looking forward to following my plan, getting off my bike feeling good, so I can run like I know I can. Or even better, run like my coach knows I can.
6. Is there anything else you would like to share?
I know that we all come to this sport from different backgrounds, and for different reasons. Some want to win, some want to be on the podium, some just want to finish. But the biggest thing I’ve gotten out of this sport and D3 is the people I’ve met. I have lifelong friends and memories, and I’m a better person because of it.
_______________________________
Coach Julie also recognizes that Larry is D3 through and through as he is willing to help out, wait for others, and pitch in when asked. Check out his social media and you will find his D3 hat lurking in most of his posts!
CONGRATULATIONS, Lawrence!
I have been accused often of being a bit overly obsessive about race planning, but my obsession is your gain. This article addresses the swim portion of a race, as the swim is something I always plan out carefully for races of all distances. There are more variables in the swim than any of the other two sports of triathlon; water temperature, the very close proximity of the competition, currents, wind and waves (frequency, type, height). Plus, navigation. There is no lane line, at least in most open water events in lakes or oceans (Lake Placid IM is the only exception I know of with its underwater wire used by the local rowing club to attach buoys).
It is always best to get a general plan together before you travel to the race venue. However, at least in the swim portion you may have to make final decisions after you get to the race site and can look at the swim course and ask questions about it, especially currents on race morning. At a minimum I hope this will help you make up a list of questions for the race organizers a day or two before the race and arrive there with all the gear you need for every eventuality.
Following are four things that I consider as I build out my strategic plan for the swim portion of any race.
Water Temperature: You should know what the water temperature is likely to be before departure but don’t rely on the race website. Google the race swim venue with the words water temperature. The fastest way to swim is in a full sleeve wetsuit so if there is any possibility that at the last minute the water will be cool enough to allow a wet suit, bring it. Booties and Neoprene hats are not specifically banned in the swim but may be by the race director, bring them if you think you will need them and ask the day before (the water temps need to be in the 60’s or lower to allow these). Be sure to practice with them as well (as you should also do that with a wetsuit) no new things race day.
Close Proximity of Other Athletes: There is always a way to avoid the crush at the start. For starts in the water, start at the back or off to one side. If you are in a rolling start, going down a ramp or narrow cones on a beach, you can still start at the back. AKA near last in the water, or immediately swim off to one side so you don’t get run over. Don’t start at the back or side if you are a strong swimmer who is trying to place well, get used to mixing swimming and contact sports. You can work on that with friends even in the pool. I will come back to start position topic when talking about currents.
Navigation: If the race is in a lake, with no rivers flowing through it like our Boulder Res., the planning comes down to navigation and can be done in the days before the race at the race venue. You should have done some testing in your pool and or open water to determine if you usually swim straight, or off to the left or right (you are most likely to do only one of these). How much you drift determines how often you site (more about that below). Race directors I think are starting to use more buoys at their events. If this is the case navigation gets easier. If they are close together you can get away with just sighting on the next buoy. If they are spread out there is one skill to learn and use from the world of sailing, following a range.
A range in the world of sailing are two big buoys and/or land-based poles that when lined up mean you are in the middle of a channel. The rear pole is higher than the closer pole. If you drift off to the right the closer pole is off to the left and visa versa. If the seas are calm and you can see the next two buoys you have a range in front of you. Or when you check out the venue if you see a hill, tower or anything tall on land away from the shore that lines up with the buoys, or a landmark on the shoreline you can use, you have a range to work with. In Boulder, in early morning the sun often lines up with the first leg of the swim (not for Ironman Boulder) so it becomes your 'range marker' (the sun is so far away that the light hitting you is a bit like a laser and you can tell if you are right or left of the direct line to the sun).
See the photo for more detail on this tip.
Currents and water surprises: A lot more planning is needed to avoid any nasty surprises in oceans and rivers or a lake with a big river flowing through it. Figuring out where to start is step one in all cases. Some race directors provide a real map of the swim venue, so you can look at the precise layout of the land and water near the start. Google Earth can help if the race venue is not shown in a real map. Things to look for is how wide is the start, meaning if you want to stay out of the traffic jam can you do that and what’s the best side. Google Earth in the Satellite view will even show you if there are rocks near the start that would limit how wide you can start. If there is a current crossing the first leg there may be a big advantage starting on the upstream side of the course and with a bit of luck not too many people will have figured that out.
If the race is in the ocean or river mouth getting your hands on a current chart for the area is very helpful, available on the NOAA web site. Don’t forget that even some distance up river you will have changing currents (anyone who did the NY City Ironman will know about that), when close to the ocean can have tidal currents, meaning the river current changes direction when the tide is rising and falling. If you don’t want to dig into the weeds of reading a chart ask the race director or visit a local dive or fishing shop for advice.
You may think you can’t do anything about currents but that is not true. For example, currents in rivers are typically strongest mid-channel. But the current close to shore may be reversed in what is called an eddy. If a bit of land sticks out into the river there is a very good chance of an eddy downstream. If there is a sandbar out somewhere in the middle of a river, the current will be slower on top of it and close to it.
Oceans have currents as well without the presence of nearby rivers, Kona is a good example. Kona is an example of where there is not much you can or should do about the current as it typically either is pushing you on the first long leg and slowing you down on the return. There is one point where a small change in tactics could save you a minute or two. As you approach the pier coming back there is sometimes a strong cross current. Staying on the buoy line as it bends right to get you around the corner of the pier is important. The currents in Kona vary with the strength of the wind and direction of waves. But knowing it exists can be helpful for your mental health when you climb up the steps to the pier and discover it was a slow swim, for you.
Knowing the direction of the current for each leg can help you navigate better. For example, if the current is directly on your nose for the first leg then you just have to put up with it, unless you can swim closer to shore. Then let’s say the course makes a right-angle turn, now the current is sweeping you either left or right. If you know this, you can make a guess at how much you have to swim off to one side to counteract the current. You should be able to calculate that offset if you fly or sail or remember your HS geometry, but making guess works when you round the buoy and adjustment made as you see what happens.
One trick, if you can, is to go for a swim the day before within 15min+/- of the race start. Get out to a buoy, hopefully, they have put them out, or it could be anything anchored to the bottom, and take a look at what the water is doing around that object. If there is a current of any significance you will see it and if you stop swimming for a minute you will see how fast and what direction it is flowing. When in the race you might also be able to see the ripples around the race buoys giving you direction and some idea of speed.
The Eagleman 70.3 is a race I have done many times. Unless the race morning is at slack tide there is always some significant current. Below is a picture of what will be happening race day this year. The is almost slack tide so the current is weak. The red line is how I would swim the course. It is possible this year that the flow is reversed behind the point so swimming closer to shore might be an advantage. Getting out the day before would be well worth it for this race.
My best example of how I put the above to good use was in the last IM Cozumel in 2012 where the swim was not point to point as it is today. The first leg started at the end of a long pier, 100+ yards, where the current was running against us at 1-2mph, you could clearly see it boiling around the wood pilings. I was traveling with Endurance Sports Travel and at our pre-race meeting with Ken Glah he told us to start on the beach end of the pier. That was already my plan, but it was nice to have it confirmed and for those that followed his advice a game changer, not many did.
Taking off from the rocks with about a dozen others (and the remaining 2,000+ athletes out at the end of the pier), I arrived at the first turning buoy to discover the current was so strong that the buoy anchor had dragged about 25 yards (water is crystal clear). I flew down the second long leg, due south, with the current behind us, every buoy had dragged its anchor. But many other athletes were flying faster past me, meaning I had beat much stronger swimmers to the first buoy. The third leg was back into the current. If you drew a line from the buoy to the exit, the heading was about 45 degrees Northeast. The current was coming south at 180 degrees. In other words, we were swimming upstream and across the current. The current was flowing faster than I could swim. I headed almost east (90 degrees) the current dragging me away from the finish, but I was getting closer to shore. Almost on the rocks, I turned north to the exit. I still was fighting a current, but it was much weaker, and I was moving. The water is beautifully clear down in Cozumel and there was lots to watch as I slowly got to the exit. I finished the swim about 10 min. slower than expected but over 20 min. ahead of my closest competition. 120 swimmers had to be rescued and 20-30 more did not make the cut-off. The conditions were unusual, and IM changed the course after that year. However, it happens especially with new events.
It is worth noting that the new course in Cozumel, point to point finishing at the same place you see in the picture still deserves some thought. When I did it in 2014, I stayed too close to shore at the start and had no current for the first 1/3 of the swim. Heading out to the outside of all the swimmers would, I think, have been the better choice. Also, the last turning buoy is now just off the end of the south side of the pier. If you could understand dolphin speak you would probably hear some critical comments about your form as you swam down the pier to the exit.
Sighting: I mentioned sighting before. If you don’t swim in a straight line, most don’t, you are going to have to do some sighting. The more you drift the more you must sight, if there is any current crossing your path you must sight more often, if it is rough you must sight more often. So, learning to sight well is very important. Don’t wait to practice it until race day, it can be done in the pool. My method, a bit different from other coaches, is to start to sight as you reach the point when your head is rotated fully to take your breath. At that point instead of rotating the head back under water, start to bring the lower goggle out of the water and keep both out as you lift your head and look straight forward. Using this method in flat water you can often just get one eye a little bit more out of the water to confirm, or not, if you are on track. If you are, get you head back down into a normal breathe cycle, if not, you can continue to lift your head as above. This method also has the advantage of shedding a bit more water off the goggles as you swing your head around to look forward.
Some of you will think I am a bit obsessive about swim race planning, but I love free speed, and with these tips, you are sure to gain some too!
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If you are looking for information about how to write a comprehensive race plan that covers all aspects of the race, review my friend and D3 Mental Skills Performance Coach Will Murray's article, How to Write a Race Plan in 7 Steps.
Coach Simon Butterworth is a USAT Certified Coach and recognizes that in the big picture attitude more than age makes the difference in many aspects of this sport. There are times in triathlon that to see improvements you need to slow down and spend some time working on your technique – which requires a great deal of discipline. So does having a coach and following the plan written for you. The best coach in the world can only be of help if you’re ready and willing to do the work.
