PETE & CORRINNE UPDATE #4
Kelli Whittaker
Corrinne and Pete have had another busy week training. They both attended the 12-week training camp seminar last Saturday on triathlon rules and safety and really enjoyed themselves. Corrinne is already excited over the progress she has made stating, “I really think this camp is going to give me an advantage in my future races.” She also couldn’t believe that people actually die from triathlons every year because they are not prepared. 1.5 out of every 100,000 die yearly on average during a triathlon event. This really shows you how important it is to properly prepare yourself before a race and that safety should always come first!
They went back to the Orange County International Triathlon bike and run course and repeated the workout they had done the prior week. Corrinne was stunned when she shaved ten minutes off her bike time. She said, “knowing the course makes a huge difference. It gave me more confidence and I believe the confidence really helped.” According to Pete, “this time around the course was much easier for me. I knew what to expect and that gave me more confidence. Overall it was a very encouraging workout for both of us.”
Pete and Corrinne are now both being sponsored by Hammer Nutrition. Hammer Nutrition is providing them with some of their products and with nutrition plans for the 12-weeks of the training camp. Pete says, “having the protein powder, nutrition bars and all of the other products Hammer provides has really helped me. I feel like the combination of their products and my hard work will take me to the next level and I’m very thankful to Hammer for their support”. Corrinne also stated, “having Hammer products at my disposal has made my life so much easier. Instead of scrambling to find some sort of supplement to re-fuel my body after an intense workout I can use the Hammer products that they have provided to regenerate my body.”
Tune in next week to see how Pete and Corrinne are doing!
THE DAILY 10
Kelli Whittaker
As an athlete the way you treat your body can have a huge impact on the way you perform. Everyone is different, but the basics of good nutrition are consistent across the board. However, in today’s society sticking to those basics without going overboard one way or the other is easier said than done.
To make it easy there are 10 easy tips that you can use daily to keep your body in optimal condition.
1. Eat Breakfast. Breakfast, first and foremost, kick starts your metabolism, but it will also makes you feel better and it will help with appetite control as the day progresses.
2. Eat five or more meals a day. Stop thinking of your eating habits as a breakfast, lunch, and dinner ordeal only. It is recommended that you eat five small meals throughout the day. Eating these small meals throughout the day will keep your energy levels high and your appetite at bay. If you wait too long in between meals the chance of you overeating at your next meal drastically increases.
3. When creating meals remember the 1-2-3 rule. Within the five meals you eat daily one part should be from fat, two parts should be from protein, and three parts should come from carbohydrates. Whenever you eat a carbohydrate make sure that you also eat a protein.
4. Drink plenty of water. Water is a key ingredient to any athletes’ success. It is recommended that you drink eight to 10 glasses of water a day. This will ensure that you are replacing the fluids you lose during exercise. Drink this throughout the day not all at once, and never wait until you’re thirsty. If you’re thirsty your body is already depleted.
5. When making food choices remember not all protein, carbohydrates, and fats are equal. We all know that there is a difference between candy verses whole-wheat toast and chicken verses a fatty beef. Choose wisely and remember “moderation.” You can eat the fatty meats and candy, but don’t go overboard remember be smart and really look at what you are eating before making food choices. Try to make the best choice for your body’s health.
6. No fad diets. Fad diets don’t work for the long-haul and they are extremely unhealthy. If fat loss/weight loss is needed, implement proper diet and exercise. It may take longer, but it will be better for your body and the chance of the change lasting is much higher.
7. Multivitamins. Take a multivitamin daily. Especially as an athlete, it is important to have the right balance of nutrients in your body. This will ensure optimal performance. A basic multivitamin is a good insurance policy for athletes.
8. Recovery meals. Replenish your energy level with post-exercise recovery meals. Most post exercise carbohydrates should be complex with a low glycemic index.
9. Wise food choices. Try to stay away from fried, caned or processed foods. Don’t deprive yourself from what you are craving, but don’t go overboard either. Try to eliminate processed sugars because they have no nutritional value.
10. Stop eating late at night. If you eat past 8:00 p.m. your body will not have enough time to properly digest the food before you go to sleep. This just leaves the food to sit in the stomach and slows down the digestion process. Avoiding this will not only make you feel better it will probably also help you lose a couple of pounds.
Follow these simple 10 rules and you’ll be well on your way to a healthier body. Best of luck!
YOUR TRAINING ZONES
Ron Saetermoe
Have you ever wondered what your training zones are? Have you ever wondered why they’re important? Allow me to explain . . .
Your training zones (TZ) are various levels of training intensity you workout at. The harder your effort, the higher the training zone. At Triathica we use a 10-point scale, which is a modified version of the Borg scale, which measures your Rating of Perceived Exertion (RPE).
RPE is essentially how you’re feeling given the current stress your body is under. This of course is a subjective thing but can be a pretty accurate predictor of your TZ.
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% Max Heart Rate |
Training Zones
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Rating of Perceived Exertion
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Feels Like…
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50% – 55%
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1-low
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1
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Nothing!
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55% – 60%
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1-high
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2
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Next to nothing!
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60% – 65%
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2-low
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3
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Something!
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65% – 70%
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2-high
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4
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I’m perspiring!
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70% – 75%
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3-low
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5
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I’m sweating!
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75% – 80%
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3-high
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6
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Work!
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80% – 85%
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4-low
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7
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Really hard work!
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85% – 90%
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4-high
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8
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I’m going to puke!
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90% – 95%
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5-low
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9
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I can’t breath!
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95% – 100%
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5-high
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10
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Death!
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You can see by the table above that each training zone has a corresponding RPE. We use this scale when testing our athletes and establishing their TZ.
It is also important to note that you will probably have different training zones for each event. Typically, the swim has the lowest followed by the bike with the run having the highest range. This is probably due to the fact that your entire body weight is supported while in the water and the bike supports much of your weight as well. When you run, it’s all you baby!
The reason why it’s important to understand your training zones is to help structure your training properly and note your progress.
Ideally, your training will include periods of “test” and “rest.” The “test” is hard training that intends to stretch your limits. The periods of “rest” allow your body to heal and absorb your training so you’ll be more fit next time. If you structure your workouts so you’re testing and resting your body, your workouts will have more of an impact.
The other reason to be aware of your TZ is to note your progress. We call these milestones “marker sets.” If you note your heart rate for the same workout at different times (say nine weeks later) you will hopefully see an improvement. Generally we note the improvement in terms of a lower heart rate for the same effort (swim pace, watts on the bike or run pace).
To establish your training zones we use three separate testing protocols (swim, bike, run). Essentially we give you an opportunity to warm up – then we beat the crap out of you until you tell us to stop!
We use a “graded” testing protocol to determine your maximum heart rate. In other words, the effort becomes greater and greater until you can’t take it any longer. We’ll ask you throughout the test what your RPE is. We’ll ask you one last time after you’ve stopped and calculate your maximum heart rate from there.
The old method of determining maximum heart rate established by Drs. Fox and Haskell has never worked. For example, if I used this chart I would predict my maximum heart rate to be: 220 minus 53 (my age) = 167. I’ve had my maximum heart rate tested several times and it’s more like 200. So much for formulas!
If you’re interested in knowing what your TZ are this is the perfect time to do so. Triathica has a membership special of $40.00 per month and you get all three TZ assessments for free. Keep in mind that we don’t have ANY initiation fees or contracts so the worst case is that you get three assessments worth $150.00 for $40.00.
Call us to schedule yours. 949.273.6223
FREE GROUP WORKOUTS
Week of July 27th
All of our group workouts are free to all members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
All of our group workouts are free to all members and non-members, so come on out!
Week of July 13th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty (Regular Location)
Day: Wednesday, July 29th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 1st
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 2nd
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Turn Left at Breakers Drive Turn left to stay on Breakers Drive |
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
COEUR D’ ALENE IRONMAN JUNE 2009
by Larry (Lar-Dog) Davidson
2,153 eager triathletes gathered on the shores of Lake Coeur d’Alene (CDA) to participate in the 7th running of the Ford Ironman CDA ’09 edition. The road to my 5th Ironman was another very enjoyable ride, and one that I will certainly remember for the rest of my life; just like the other four. It will also put an end to my “once per year” Ironman races I have done since 2005.
Much of this Ironman was about me (as usual), but in many ways it was very much about a rising endurance athletic star, Scott Callender. I work with Scott (affectionately known as “Scooter”), and I think it was my bright idea for him to get involved in triathlon in the first place.
My training leading up to the race was terrific, and I have numerous training partners that I have enjoyed spending time with in the pool, riding our bikes throughout Southern California, and numerous runs, with the best of those being in Aliso & Wood Canyons.
The posse of Quinton, Art, and Scott converged on Coeur d’Alene, and we all trained using different methods and coaches. In the end, we all put it “out there” during the race, and I am proud of my commitment, effort, and race performance. I am also proud of Quint, Art, and Scott. All three of these men motivate me in many ways, and I am blessed to call them friends.
A constant at each of my Ironman events has been my sweetheart wife, Kim Marie. She has not been feeling so great the last few months, so for her to volunteer her entire day at Ironman and help out, was unbelievable. She is my rock when I race, and Lar- Dog needs his rock.
My training was spot on throughout the year, and I had some really terrific racing events leading up to this Ironman event. My racing since January included three half marathons, an Olympic distance triathlon, a century (100 mile) bike event in the ridiculous hills of Santa Monica, and 2 half Ironman events. Suffice to say, on race day I was ready to rumble.
The weather leading up to the event was all over the board. One day it was predicted to be in the 80’s, and then it was supposed to be windy, rainy, and cool. I have raced in super cold (Wisconsin in ’06), and VERY hot (Hawaii in ’07). The other obvious fact is that everyone who races, gets to enjoy whatever weather race day brings, so I just say “bring it.”
Kim & I arrived in Idaho on Wednesday, which gave me plenty of time to get my bearings and to swim, bike, and run some parts of the Ironman course. It started off with a Thursday swim in the beautiful and majestic waters of Lake Coeur d’Alene. As I pulled up my wetsuit, I was joined by Ironmates Quinton, Art, and Anna. Once we began the swim, I could not help but take immediate note of the gallons of water I was seemingly swallowing, and the waves pushing me around. I couldn’t believe a lake swim could have such conditions, and hoped it was just a windy day that was causing this. (More on the delightful swim later.)
Later on Thursday, the same group did a bike ride, which was basically a tour of the Ironman run segment. I was happy to see the run course, and thought that it would provide for a pretty quick marathon as the terrain was relatively flat, with only one biggish hill.
I ran on Friday for about 20 minutes, and Saturday was basically a day off my feet, with no training.
Isn’t this interesting and fun to know all the great details about me and my training? OK…time to just tell you about the race and the day in general.
I must say that I was very stoked to have numerous friends and acquaintances participating in the race, along with a lot of spectators that I know. The double loop swim, bike, run, allows competitors and spectators to see each other frequently throughout the day, and that is a real kick in the pants.
The Swim
Here’s the deal. This was the hardest, most difficult swim I have done…ever…period. I was warned about this, but I must not have believed it. I struggled mightily on the outbound swim leg. The wind was pushing the water and the waves were smashing into me. All the while I had big trouble breathing, and was sucking in that nice lake water. I don’t think I swam a very straight line either, and that compounded the problem. Basically, I wanted to quit and go home. Fetal position seemed like a nice option, but damn it, I am a freakin’ Ironman, and I will not give up that easily!
The first turn buoy was a total mess of people that were completely stopped and treading water; what a joke. I finally found relief on the trip back to shore, as the wind was at my back. That’s the good news. The bad news is that I had to do another freakin’ loop of the swim and enjoy the pounding once again! I exited the swim winning the battle, but concerned that I may have lost the war. My swim was a very poor time for me: 1h18’. I was 51st on the swim in my age group: how pathetic!
The Bike
I jumped on the Lar-Dog Lucero and busted the move for my 112-mile adventure. I rode VERY smartly and held myself back in the first 50 to 60 miles. Trust me, I was working hard, but I was holding back just a “bit” for the first 3 hours. At around the halfway mark of the bike, who should I pull up next to other than my training partner…SCOOTER! He was all smiles and encouraging as usual.
I started putting more effort into the ride as it progressed, and I ended up with a great bike time of 5h37’. My average speed was just under 20MPH. This is a hilly course in many sections, and I was 100%+ jazzed at my execution of a very solid Ironman bike split. I moved up a bunch in my age group off the bike, and was in 13th place when I entered the 2nd transition area.
The Run
I am a strong cyclist, but an even stronger runner. I zoomed through T2, and began to see how may old bastards (males 50 to 54, look out!), that I could “run down.” Kim was there and she cheered me on numerous times, and every time I saw her throughout the day, I was extra motivated. I have no “bigger fan” than my sweetie Kimmie.
For pacing, I run with a Garmin (GPS)…and guess what, it was frozen up and inoperable; thus I was without a stopwatch. Have no fear though…Kim to the rescue. She grabbed my backup watch, and handed it to me at mile three. What a God send!
I quickly got my running legs beneath me, and felt decent as I started to click off the miles. At mile seven, I had my first serious hamstring cramp. I ended up stopping numerous times throughout the run to stretch them out, as they cramped badly and stopped me dead in my tracks. I also was taking in a lot of fluids, and made three porta potty stops. None of this crap helps your time, but there is really no choice than to deal with it as quick as you can and move on.
I had an unbelievable battle with another age group competitor on the run. He and I traded places several times, and at the end, he was just too much for me and got me by about a minute! I tip my hat to him, as I gave it my all, and he was better. I ran a personal best Ironman marathon of 3h41’, and was 6’ shy of qualifying for the Boston Marathon. It has been a goal of mine to qualify for Boston in an Ironman.
The Finish
My run moved me into 9th place in my age group, and 7’ from garnering a slot to Kona (you know, the Hawaii Ironman). I am disappointed I didn’t “punch my ticket” back to the big dance, but it is truly bittersweet. I now will have a whole lot different type of summer (not having to train for Hawaii), and can look to get my “endurance fix” doing some other “cool” events or things.
One of my takeaways from this year is a deeper sense of appreciation for simply having a lifestyle, and the ability, and body to be able to participate in these kinds of things. I am blessed beyond measure, and I will continue to be grateful for all that God has given me. I am proud of Scooter who became an Ironman, and I am thankful for my training pals who I have gotten to know on a more personal level in the past months.
Finally
If you have read this far, congratulations. Now this is the important part…
Go out and do YOUR Ironman. Life is short. Your Ironman is whatever you want in life…something that takes hard work and determination. Something that you need to learn, something that stretches you beyond your little comfortable zone that I suspect you are hanging out in.
There is sweetness and a life-long satisfaction in attempting to do something that is hard, different, and new…and something that not every civilian will or can do.
When I trained this year, my theme was to “Do today what others won’t, so that I can do tomorrow, what others can’t.” It’s time for you to find your IRONMAN!
COMPUTRAINER MULTIRIDER
One of the pieces of equipment that sets Triathica apart from the rest is our CompuTrainer MultiRider system. The only one of its kind in Orange County, this unique piece of equipment allows you to ride on some amazing bike routes from around the world, and right in your backyard.
In reality, our CompuTrainer room permits three types of set-ups:
1. Real Bike Course Video: Ride the Ironman courses from Arizona or Coeur d’Alene (single rider)
2. 3-D Interactive: Ride courses from around the world (two riders)
3. MultiRider: Ride courses from around the world (up to six riders)
In addition, the CompuTrainer has “Spin Scan” Pedal Stroke Analyzer that allows you to review your pedal stroke to improve your efficiency.
Come on in and ride with us. Your first Triathica visit is “on the house.” Our walk-in rate is $20.00 for non-members and $15.00 for members. Buy a 10-pack which is $15.00 per session for non-members and $10.00 per session for members.
MY PERFECT TRAINING WEEK (RON SAETERMOE)
Because of the normal demands of “life,” it seems we seldom have time to squeeze in all of the quality training that we’d like to. When “life” doesn’t get in the way, here is my perfect training week:
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Day
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Morning Workout
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Afternoon Workout
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Monday
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Swim
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Strength
|
|
Tuesday
|
CompuTrainer
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Treadmill
|
|
Wednesday
|
Swim
|
Strength
|
|
Thursday
|
CompuTrainer
|
Treadmill
|
|
Friday
|
Swim
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Off
|
|
Saturday
|
Long Ride/Short Run
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Off
|
|
Sunday
|
Short Ride/Long Run
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Off
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Here’s why this is my perfect week:
1. I get three good workouts in each sport.
2. I incorporate two strength sessions.
3. I get two CompuTrainer (CT) workouts. The CT allows you to get a very high-quality workout in a short amount of time.
4. I get two treadmill workouts. Like the CT, the treadmill allows you to get a high-quality workout in a short period of time.
5. This format allows my upper body and lower body to rest alternating days.
6. I get to do my long workouts on the weekends when I have more time.
7. I do bricks both Saturday and Sunday, which helps me in competition.
How often am I able to do my “perfect training week”? Not often enough, but I’m always trying.
I’m sure you have your own perfect training week. If so, let us know what it is – we’d like to know.
12-WEEK TRIATHLON TRAINING CAMP
Triathica is pleased to offer a 12-week triathlon training camp specifically designed for those participating in the Orange County International Triathlon on Sunday, September 27, 2009, and beyond. The camp is suitable for athletes of all levels.
Click here to sign up
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Fees:
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$450.00 | |
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Location:
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26475 Rancho Parkway South, Lake Forest, CA 92630 | |
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Dates:
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July 11, 2009 (12 weeks) | |
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Times:
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6:00 a.m. to 7:00 a.m. | |
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Coaches:
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Your head coach and president of Triathica is Ron Saetermoe. Ron has been in the sport of triathlon since 1983 and has completed over 100 races. His years of experience assure your triathlon success. Ron is a certified triathlon coach through USAT. Your assistant coach is Jarrett Pflieger. Jarrett is the facility director at Triathica and is a USAT certified triathlon coach. | |
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Classroom:
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The Triathica 12-week triathlon training camp includes 12, one-hour classroom sessions. Each session will cover a separate topic with the purpose of giving you the knowledge you need to confidently complete your 1st, or your 101st triathlon. | |
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Topics:
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The following topics will be discussed: Week 1. triathlon basics, Week 2. triathlon safety, Week 3. triathlon training plan, Week 4. triathlon nutrition, Week 5. triathlon flexibility, Week 6. triathlon strength training, Week 7. triathlon swim, Week 8. triathlon cycling, Week 9. triathlon running, Week 10. triathlon transitions, Week 11. triathlon race strategy, Week 12. the OC International Triathlon course | |
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Training Plan:
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Included with your enrollment is a 9-week triathlon training plan. The plan will detail your daily workouts right up to race day. A $170.00 value! | |
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Training Zone Assessments:
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Have you ever wondered what your training zones are? Did you know they’re probably different for each sport? Every "camper" will receive free training zone assessments in swimming, cycling and running — a $150.00 value! | |
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Triathica Tri Top:
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Included with your enrollment is a Triathica tri top. A $75.00 value! | |
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Workouts:
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Our workouts are open to everyone (campers and non-campers). – Wednesday’s 5:30 p.m.: open-water swim at Big Corona – Saturday’s 7:00 a.m.: bike ride originating at Triathica – Sunday’s: 7:00 a.m.: runs originating at Triathica | |
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Athlete Fitness:
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You should be in good physical condition and have no medical reason or impairment that might prevent you from participating in strenuous physical activities. We strongly recommend that you consult your physician prior to enrolling in this camp. Athletes of all levels are encouraged to enroll in the Triathica 12-week training camp. | |
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Essentials:
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We will cover all of the essential equipment, apparel and nutrition during our first training session. See the Triathica website for a complete list of items you’ll need to compete. Triathica Triathlon Checklist | |
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OC International Triathlon Course:
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You will have an opportunity to ride and run on the OC International Triathlon course during some of our workouts. This is an “Olympic” distance course (1.5k lake swim, 40k bike, 10k run) and is considered “challenging.” | |
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More Information:
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Website: www.triathica.com Telephone: 949.273.6223 Email: info@triathica.com |
TRIATHICA SERVICES
Triathica is a one-stop shop for the training needs of triathlon and multisport athletes of all levels. Novice or veteran, Triathica can take any athletes’ performance to the next level. It is the first facility of its kind and Triathica has tools and equipment that are not available anywhere else.
Some of the services that sets Triathica apart from all others are…CompuTrainer MultiRider sessions, Endless Pool sessions, indoor cycling sessions with feedback, swim, run and bike analysis, personal training, flexibility training, resistance training, customized training plans, fitness evaluations, nutrition consultations, bike fit capability, classes, massages, group swims, runs, and bike rides, and much more.
No other facility in Orange County offers this kind of service. Any athlete that has the determination can come to Triathica and be transformed. The state-of-the-art equipment, dynamic classes, and video analysis capability sets any athlete up for success. Even if you’re not ready to race, you can still reap the benefits of training like a triathlete. Get fit, lose weight, meet new people, and most importantly, have a great time. Come in and start training like a triathlete today!
COMPETITOR MAGAZINE AD
Triathica is excited to announce its first advertisement has been published in the June issue of Competitor Magazine. You can find the ad on page 17 of the publication.
This ad is the first of a series of four that will help show the meaning behind the Triathica brand and what the triathlon training center is all about. It features a background photo of a stunning tropical landscape with the text, “A mystical place awaits those with a desire to challenge themselves… a place undiscovered… a place called Triathica…”
It may seem odd to associate a triathlon-training center with a remote tropical island, but this has been the vision of Triathica president, Ron Saetermoe, from the very beginning. Ron envisioned a destination, free from distractions, where athletes could gather to dedicate themselves to their training and increase their physical capabilities. What better place to train without distractions than a remote island? Perfect weather, perfect scenery, and free from the worries of everyday life that hamper your training and keep you from reaching your goals. These are the images we want to convey with the Triathica name and brand.
Triathica is a physical manifestation of this idea, except our tropical island is actually an office building in a business park in Lake Forest, CA. We may not have an ocean or palm trees, but when you come to Triathica you can focus on one thing and one thing alone, training and getting better at triathlon and multisport.
Stay tuned for our next ad in the July issue of Competitor. It will introduce two individuals and tell the story of how they discovered how Triathica could transform them into better triathletes.
