ACHES AND PAINS
Ron Saetermoe
It’s funny but the less I workout the more pain I seem to have. Why is that?
I just finished my first week (of two) of taperinig for Ironman 70.3 Hawaii and my training volume is down about 30% from my peak weeks. I’m really enjoying the extra time for doing all of the non-triathlon stuff but I’ve got all these aches and pains that weren’t there before.
It could be that I’m spending some of my extra time contemplating my belly button or it could just be nerves. Don’t know, but I’m pretty sore right now.
No matter, I’m going to go see my favorite massage therapist, Kathy Flippin of Dynamic Touch in Costa Mesa (www.dynamictouchmassage.com / 714.345.7188). I know Kathy’s magic hands will fix me right up.
I’ve experienced this phenomenon before so I’m not worried. It’s like Faris Al Sultan said once before he won the Ironman World Championships (paraphrasing) “Everyone has a little problem here and a sore muscle there, but when the gun goes off you are a 100% racing machine.”
It’s true you know. Starting in December 2009, I haven’t done a proper taper for any of my races. My goal is to concentrate on my training more than my racing and just use the races as quality training days. So far it seems to be working although I’ll e the first to admit that my racing performance is surprisingly good – even going into my races fatigued.
My pal Russ Jones actually warned me about tapering too much before my Hawaii race because I’ve done so well without tapering. The thing is, I know my body pretty well by now and know I’ll do better with a taper.
So if you’re in taper mode and notice all kinds of aches and pains, consider it normal. You’re in good company.
Cheers!
RACE REPORT: OC DUATHLON
Ron Saetermoe
I’ve never been a big fan of the duathlon because my strongest event has always been the swim. But just to give it a shot I did the OC Duathlon last year just for kicks, and training.
Getting on the bike AFTER a RUN was something I never practiced for (I have since, however) so it was a little weird last year. I felt like I had a good race (for me) and finished 6th in my age group with a 1:51:57. Not too shabby.
So this year I was going into the race with higher expectations but didn’t do any tapering for it whatsoever since this was really just an intense training day for me. Funny how we still expect more even though we do less preparation! And I KNOW it’s not just me!
I’m up at 4:00 a.m. and jump into my racing clothes and sweats and grab breakfast. English muffin with peanut butter and jam, glass of OJ and cottage cheese with blueberries and walnuts. Same thing I eat every race morning. I think I over did it this morning though because I felt really heavy.
Made my way to the race site and got a spot near the end of the bike rack – the end near the start/end chute. Used the porta potty a couple times and chatted up some of the other racers. No pressure!
I told my buddy Russ Jones to watch for me because I had him in my sights. His comment? “Sure Ron.” He knows me too well to be worried. We’re in the same age group again so I know when I race against him the BEST I can hope for is 2nd unless he flats. Heck, even if he does flat I’ll still probably come in 2nd.
The morning was cool. A perfect day to race. And plenty of friends racing too. It was going to be fun.
The run starts out downhill so it was fast. My first mile was 6:02! Whoa, big fella, you’re not an 18:00 5k guy! The next couple miles were considerably slower. I could see my pals Russ and Scott Calendar up ahead. No way I’m going to try to go with them.
My goal was to press hard on the bike. At the Californian 70.3 I managed to average 192 watts for the entire 56 miles so my goal today was to go 200. Sounds easy, doesn’t it.
I did go hard and managed to pass more riders than those that passed me. I saw my pals Dave Aronne and Stefani McMillen. I’m pretty slow up hills but hold my own in the flats and no one passes me on the downhills. My goal is to try to keep my wattage within a range no matter what the terrain.
The bike went well and I managed to average 198 watts. Only 1% less than my goal.
If you’ve never done a duathlon before you don’t know how much the second run sucks! Most people, including me, go out too hard on their first 5K and don’t hold enough in reserve for the second 5K. It’s fun to look at the disparity between the first and second 5K times. Most are a minute or more different.
The 2nd 5K was the same fast start as the first 5K, which my legs really appreciated. My pace was slower but still under 7:00 which is still good for me. My legs felt like rubber and my heartrate was climbing.
Since the run was an “out and back” you get to see a lot of the other athletes out there. Good old Stan Gertler was still yelling words of encouragement to everyone he knows. He’s a great sport!
That last ½ mile really hurts because you’re toast anyway and it’s uphill. I passed Pete Kobrick who was the race’s official bike mechanic. He yelled out “Good job Ron. No one even close behind you.” That’s good, because I’m too tired to look . . . or care, at the moment!
I was very pleased with my race and finished a predictable 2nd behind Russ. 4:27 faster than last year. Cool!
Here are some of the times from my mates:
THE BIG BUILD UP
Ron Saetermoe
I’m just about two weeks away from my first “A” race of the season: Ironman 70.3 Hawaii. I didn’t have this race on my original schedule but since I did so well at the Ironman 70.3 California I figured I’d add this race to try to qualify for Kona.
So this is the “big build up” as well as the “taper.” It’s a build up because all of the excitement and emotion before your really big race. I’m already starting to pack. I’ve had my bike checked out once, and will do so again when I leave it at Edge Cyclesports for TriBikeTransport to pick up. I’m double-checking my flights and hotel accommodations. Check, check, check!
No sleepless nights yet but there will be as we get closer to race time. I get into Kona on Thursday, June 3rd. Since the race is Saturday I’ll do my really big carbo-loading Thursday night. For some reason I just don’t race well when I’ve eaten a big meal the day before a race.
I’ve checked in with Dr. Sam Sunshine about his advice. Increase the salt intake a week prior to the race and drink lots of fluids a couple days before. Check!
I’ve been to the website numerous times to check on who’s racing and then gone to Athlinks to see what their race results have been. Check!
I’ve also invited Oguz my partner in the Triathica Academy and my 15-year old son to come along with me so I’ve had to revise the travel plans. Check!
I’ve had lunch with Al Gaspari, a great age group competitor to discuss his experience at the same race two years ago. I’ve also called Kirk Matkin and asked for his advice as he’s done the race numerous times. Check!
Frankly, it’s all a bit exhausting! After all this I think the race will be the easy part.
The best you can do is just check and recheck everything because this will help prevent an over stressed situation come race day. Be sure to taper appropriately and rebuild the muscles you’ve torn down from the previous training.
Two weeks left. Can’t wait!
Cheers!
GETTING SERIOUS ABOUT YOUR FITNESS
Ron Saetermoe
As I said in my previous article, I don’t think you need to get serious about triathlon to have fun. However, if you really want to go to the far reaches of your health and fitness you need to go see Dr. Herman Falsetti.
I first learned of Dr. Falsetti years ago when he did a short presentation at an Orange County Triathlon Club meeting. A soft-spoken man, his persona doesn’t reveal the expertise he really possesses.
He is a well-known authority in the field of sports medicine and a board certified cardiologist and the one many of the world’s top triathletes have relied on for decades. And while he doesn’t like to talk about his may high-profile clients his walls are littered with photos of people like Lance Armstrong.
I hadn’t been back to see Dr. Falsetti since 2006 mostly because my insurance doesn’t pay for his services. However, I strongly recommend you call his lovely assistant Carrie Gillett to see if yours does. My good friend and fellow triathlete K.C. Heidler’s insurance does cover his so he’s there every quarter.
So what can you expect? Carrie will check your height and weight and Dr. Falsetti will take some blood. I never even felt the needle going in!
After that they’ll hook up about 10 electrodes and have you rest on a table for a few minutes to get your resting heartrate. Note: It’s also a good idea to check your resting heartrate before your appointment for reference.
After that, let the fun begin! They have two tests to choose from: the bike or the treadmill. I chose the treadmill because I can get my heartrate up higher. You then climb on to your chosen device of pain and you’re off.
I’m not sure how the routine goes for the bike but the treadmill starts off very slow. About half way though each interval Dr. Falsetti’s assistant will ask you your level of pain on a 10-point scale. Then every two minutes the treadmill speeds up. Eventually the speed maxes out. Then the fun really begins! The elevation of the treadmill keeps increasing until you have to stop.
Based on the information he gathers he can tell you what your VO2 Max is as well as your training zones. It’s really great stuff and might help you reach the pinnacle of your fitness.
You can find his website here.
HAVE FUN
Ron Saetermoe
Non-triathletes don’t get how training for and racing triathlon can be fun. You get up at all hours of the morning to train and sweat your brains out. You wear funky clothes and spend thousands of dollars on bikes and other equipment. Silly isn’t it?
For me, the fun I get from the sport, has evolved. I think it does for a lot of people. In the beginning it was just a kick to get out and finish a race. You can see the same looks on the faces of the age-groupers that finish in the bottom 50% as well. They don’t care about their time, they were just happy to get out there and do it.
But as I have taken my racing to new levels my idea of “fun” has evolved into something else. I now “hang” with some very competitive men and women who inspire me. In addition, I train a lot longer and harder. And, when it comes to my equipment, I demand the best.
Just this morning, in fact, I just bought a Tyr Sayonara Swimskin that I will use for exactly one race! You see, wetsuits aren’t allowed at the Hawaii Ironman 70.3 but swimskins are. And, since swimskins will be illegal in non-wetsuit races after September 1, 2010, I won’t use it ever again. Anyone in the market for a slightly used Tyr Sayonara after June 5th?
But I really don’t think having fun in the sport of triathlon requires you to continuously improve your times or position within your age group. I think many people just like the triathlon lifestyle and the people in it. It inspires people to stay active and healthy.
I know several longtime triathletes that like the sport because it gives them an excuse to travel. They’ve been to many races all over the world and don’t seem to really care if they qualify for Kona . . . ever.
I love the line in “Arthur” with Dudley Moore where he’s drunk again and he’s saying to his hooker escort for the evening “Isn’t fun the best thing to have?” Yep, it’s pretty great.
If you’re not having fun in the sport, no matter how you place, it’s time to move on to something else. Me? I’m having the time of my life!
