Results of Race Simulation #1

Yesterday’s race simulation consisted of a 45 minute swim, 112 mile bike, and 10k run.

The Swim: simply put, 45 minutes straight swimming with sighting practice for the last 5 minutes.  I practiced sighting after the right-arm entry as well as the left.  Felt fine.

The Bike: I tried to do my normal route that I used for previous Ironman races but the last 2 miles were cut off due to construction.  That meant that my last 2 miles consisted of riding in circles around my block, passing my house 2x, and it was the hardest 2 miles of the ride as I was already somewhat fatigued.

The Run: a simple 10k out and back on the river trail next to my house.

The most significant lessons occurred on the bike.  The purpose of the bike was to let my body feel all 112 miles to see how my neck, legs, and lower back would feel after prolonged riding in aero position.  I wanted to keep my heart rate low in order to be fully recovered before Wednesday’s bike interval session.  The bike took me about 6 hours and 35 minutes; my neck felt fine other than the discomfort of constantly extending my neck to see as my helmet kept sliding forward and covering my vision.  I started to feel my lower back at the 3rd hour, it would stiffen and loosen up at random moments, but not so much to where I had to stop pedaling.

I wanted to see just how ‘fat-adapted’ I’ve become so I thought I would limit my nutritional intake to the bare minimum of 500 calories for the entire bike ride.   I finished the bike ride feeling fine despite the limited calories but I paid the price on the run.

I started the run after a 4 minute transition and felt the usual ‘dead-leg’ feeling off the bike.  I figured that things would eventually stabilize after a few miles but they never did.  At mile 3 on my 10k run, I hit the wall and started walking.  At this point, I tried to force myself to run but couldn’t go any longer than 1-2 minutes before having to walk.  I had simply bonked.  I finished the last 3 miles, jogging and walking in shame.

So what did I learn?

The biggest thing I took away from this simulation is that I am not as fat adapted as I thought and that I’m going to have to ingest more calories on the bile.  Convention suggests 300-700 calories per hour so I’m going to try 300.

My bike is on point.  I kept my heart rate low for the first 3/4 of the ride, floating around 115-118 beats per minute.  With such a heart rate, I generated around 21 mph with a tail wind, 16 mph with a head wind, and 18.2 mph with no wind.  I plan on biking at 125-130 bpm on race day so my time is on point to definitely break 6 hours.

I’ve gotta lose weight and put some more time on the run.  I know that my poor run performance was likely due to nutritional deficiencies but even then, I expected to be able to at least jog slowly after hitting the wall.  The fact that I had to walk means that if I DO hit the wall during the race, I will be walking.  In the past, I was able to shuffle my feet after hitting the wall so I need to get my run fitness to that point or better.

I need to improve my core strength and hamstring flexibility.  Based on basic biomechanics, the causes of such discomfort is likely due to shortness in hamstrings and poor core strength.  I’ll resolve this issue with planks and stretching.

Things are shaping up nicely for the race.  I’ve got to focus on proper recovery so I can crank out another race simulation this weekend so stay tuned.


Lower Extremity Strength for Triathlon

The following describes the routine I put together to supplement my run and bike:

Stability Ball Single Leg Bridges




Band Resisted Clams


Dumbbell Walking Lunges


Dumbbell Heel Raises


Dumbbell Single Leg Deadlift to Hip Hike


Band Resisted Monster Walks


I do at least 3-4 sets per exercise, 10-15 reps, and I perform this series at least 1x per week; I try to get 2x whenever possible.



12 weeks until Raceday: a quick update

April’s Workouts; was sick from the 6th thru the 13, and then AGAIN from May 1 thru May 6.  Overtrained!!

We’re at the 12 weeks mark and I’m just getting over a cold.  I’ve gotten sick twice in the past two months so that may indicate someone’s overdoing it…moral of the story is that I’ve got to back it down a bit to make sure I don’t screw up my consistency.  After all, consistency is what’s going to give me the fitness I need for raceday.

Here’s the framework of what I got coming up in the next 12 weeks:

The next 4-6 weeks:

  • I’ve got to get my body a taste of the race.  This means some training sessions where I essentially do a watered down version of the race.  During theses sessions, I’ll dial down my nutrition and race day intensity.
    • My race simulations will consist of a 1-hour swim, a 4-5 hour bike, and a 4-6 mile run.  My goal is to squeeze in at least 5 of these before race-day.
  • I’ve got to focus on my strength/mobility deficiencies.  Right now I have some pretty short lats, weak glutes and calves, a stiff upper back, and a weak core.  I know this is stuff that should have been addressed months ago but they weren’t, so I need to do something about them now; I was so into becoming a better cyclist that I failed to focus on these deficiencies.
    • I’ll be posting my core strength, mobility, and hip/calf strength workouts so stay tuned.
  • I’ve got to put some focus on running.  Right now it’s going to consist of drills and easy volume oriented running; I don’t want to start pushing the pace until my glutes and calves are strong enough to handle the type of running I want to do on race day.  I know it’s cutting it close but I’m confident that 12 weeks of running will have me prepared for race day.
    • I’ll be posting my drill sequence,…continue to stay tuned.
  • I need to swim at least 3x per week.  Swimming is the shortest component of the race and I feel I’ve got enough of a swim base to grind out a decent swim with minimal training.  BUT,…I still have to swim and definitely more than I’ve been swimming the past few months.
    • I’ve got a standard swim workout that I’m currently doing.  I’ll be posting that soon.
  • I need to do a better job at focusing on my recovery.  After all, that’s when all the good stuff happens (physiologically speaking).  I still continue to average 5.5 to 6 hours of rest per day and that ‘s horrible considering the volume I was doing.
    • I’ve got to sleep at least 7-8 hours per night.  It’s that simple.

So that’s pretty much it in a nutshell.

End of first big training block & weight loss.

Yesterday’s workout was a little more focused:
5 hours 3 minutes on my fluid trainer, 109 bpm average

5.13 mile run, 136 bpm average, 11:40 pace

3583 calories on 1 gel (100 calories).

Not being on trails helped me to focus a little more on target heart rates and it looks more like my target will be around 125 bpm on the bike and 135 on the run, give or take 3 beats per minute.

As far as nutrition goes, I’m looking at 1 gel every 2 hours while on the bike, assuming that I’m more fat adapted by race-day.  I’ll definitely have to test my target heart rates and nutrition plan on the actual road.

With 15 weeks left before race-day, I feel more prepared than I’ve ever been before.  I’m going to take the next week off to try and absorb a heavy 3-weeks.

Current thoughts:

  • I’m an awful 186 pounds; I don’t think I’m going to get much faster as a runner in the next 15 weeks but if I drop at least 25 lbs. as planned and my strength stays constant, I’ll be able to punch out a faster run pace.
  • I looked over the bike course and it appears that it’s loaded with rolling hills, more of a reason to be lighter.
  • I swam on Saturday, focusing on a very ‘GENTLE’ catch, relaxing my arms a little more, and I felt ONE with the water.  Plan on swimming tomorrow morning so we’ll see how this ‘GENTLE’ catch works again.

I ordered a set of 15 portioned food containers to help me with my food prep.  I like them because each compartment is somewhat insulated from one another.  My goal is to try and create at least a 1100 calorie deficit daily.  I’m looking at dropping close to 30 lbs. by race day, but will still be happy if I only drop 20.

Here’s the workout profile for Sunday’s epic brick:

The Bike:

The Run:

More to come…


Rode 82 and ran 4 this Sunday.  Numbers were better with more controlled efforts.

82 miles, 127 bpm average, at 18.7 mph.  Last week’s averages were 17.8 mph at 133 bpm so I think I’m settling into my aero position. suggests that my wattage is up to 125 watts!!

Last Sunday I was at 111 Watts so definite improvement.  We’ll see how it goes next Sunday.


First Ride on the Javelin Barolo

So I finally got fitted on my Javelin yesterday.  Gala, the fitter at Tri-Zone in Los Alamitos (, asked me what type of position I wanted and I said “AGGRESSIVE.”  It was a Retul fit and the fitting process took 3 hours.  Gala reminded me that my aggressive position may take some getting used to and that I might have some neck strain but I figured I can get adapted to it.

I took her out on her maiden voyage this morning and was pleased to say the least.  I rode 100.8 miles in 5:37:43.  The following link is my ride data:

I averaged 17.8 miles per hour.  I’m excited to know that I have 131 more days to get faster.  One interesting thing is that not only did I ride in aero position for at least 96 miles, I was also wearing my BioLogic pollution mask to exercise my muscles of inspiration and to breathe clean air.

masked rider

One cool thing about this mask is that it’s a deterrent to keep people from talking to you on the bike trail.   A disadvantage is that I can’t drink water from my SpeedFill hydration system without pulling the mask out of the way.

In short, I’m pleased with my progress and attribute a lot of my fitness to the time on the roller and fluid trainer.  What I didn’t mention is that if you go back in the archives, my average speed when riding 10-12 miles was around the high 16 low 17 mph range in the middle of last year.  Now I’m averaging almost 18 mph for 100 miles.

bike on garage.jpg

I’m only gonna get faster.