Take a few moments to read through our newsletter which provides a peek at our Breakthrough Training Plan that is guaranteed to get you faster over the winter!
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Sunday, October 31, 2010
Friday, October 15, 2010
The Offseason Blues
Listen to the sweet blues jingle and enjoy making up lyrics that describe how you'd like to get back to running or cycling.
Apparently taking time off from training is an epidemic that's engulfing athletes from around the globe and right here in Canandaigua, NY! The rental wetsuits are being put away for the year, the Zipp race wheels are polished and ready to go again next year, the legs are recovered...so let's get on with it already!
An important part of the yearly cycle is the period called the "offseason". It is actually taken from the Latin root for "Go ye not near thy running shoes", or so I've heard. Now that I think about it, I took Spanish, not Latin, so that may not be correct.
Despite the weak attempt at humor, the offseason is necessary to allow the body to rebuild and recover, and to allow the mind to focus on other things so that it may be fresh and ready to start the new season.
On November 1, we will start our 20 Week training program that will give everyone a great set of legs for the spring. We will be taking power tests and 5k run tests over the next several weeks, and are looking forward to some big numbers after coming off of a long training and recovery cycle. We are hoping to post some new PR's this spring before our race buildup begins.
What else is in store? The Empire State Games will be in Rochester, NY this year. We are hoping to have our Road Cycling Team compete, and we may even venture around the Northeast to compete in a time trial race series. We will see how it all goes with our Ironman training!
In the meantime, enjoy the offseason. November is just around the corner!
Thursday, October 7, 2010
Guess this athlete's Ironman finishing time!
I can run a 4:13 mile.
I can run a 5k in 14:45.
I can run a half marathon in 1:12:00.
I can run a full marathon in 2:41:00.
My fastest bike split for a half Ironman 56 mile bike course is 2:10:00 (that's just under 26 miles per hour).
Can you guess this athlete's best Ironman finishing time?
A. 8:45:00
B. 9:32:18
C. 10:45:19
D. Over 12:30:00
The correct answer is "D"!
When I read this, I couldn't believe it! This athlete is obviously in incredible shape and is unbelievably gifted! This begs the question: "Why is the full Ironman-distance finishing time so high"?
There is obviously no lack of fitness. The issue, rather, seems to be a poor race execution.
This is a stunning example of one of the world's greatest triathletes struggling to finish in Kona:
Simply stated, a large amount of training and testing is to be done with an athlete's coach to determine the proper strategy for a successful race execution. Although that strategy is subject to change if conditions aren't ideal, it does provide the athlete with a plan to follow for the duration of the race.
This is where most athletes fall into trouble. They become involved in someone else's race when being passed on the bike or during the run. Instead of staying within their own personal limitations and strategies, they venture out into uncharted territory.
And it rarely turns out well.
At NICE TRI! we will ensure you have a strategy that is realistic on race day. We will also ensure that you are fully capable of putting in your best performance ever.
The execution, however -
is up to you.
Train Hard. Race Easy.
I can run a 5k in 14:45.
I can run a half marathon in 1:12:00.
I can run a full marathon in 2:41:00.
My fastest bike split for a half Ironman 56 mile bike course is 2:10:00 (that's just under 26 miles per hour).
Can you guess this athlete's best Ironman finishing time?
A. 8:45:00
B. 9:32:18
C. 10:45:19
D. Over 12:30:00
The correct answer is "D"!
When I read this, I couldn't believe it! This athlete is obviously in incredible shape and is unbelievably gifted! This begs the question: "Why is the full Ironman-distance finishing time so high"?
There is obviously no lack of fitness. The issue, rather, seems to be a poor race execution.
This is a stunning example of one of the world's greatest triathletes struggling to finish in Kona:
Simply stated, a large amount of training and testing is to be done with an athlete's coach to determine the proper strategy for a successful race execution. Although that strategy is subject to change if conditions aren't ideal, it does provide the athlete with a plan to follow for the duration of the race.
This is where most athletes fall into trouble. They become involved in someone else's race when being passed on the bike or during the run. Instead of staying within their own personal limitations and strategies, they venture out into uncharted territory.
And it rarely turns out well.
At NICE TRI! we will ensure you have a strategy that is realistic on race day. We will also ensure that you are fully capable of putting in your best performance ever.
The execution, however -
is up to you.
Train Hard. Race Easy.
Monday, October 4, 2010
Holy Moley! Free gear giveaway from Lazer Helmets!
Check out Mark Olivieri's blog and the Lazer helmet giveaway! It would also be a good idea to tease Mark about his prodigious planned indulgence in calories until January!
Good luck from the guys at NICE TRI!
Good luck from the guys at NICE TRI!
Offseason Training: What to expect?
It looks as though our 2010 competitive season is drawing to a close. It has been a wonderful and exciting year. 2010 has brought new accomplishments for our business and racing Team. We have seen several new athletes compete in their very first triathlons, and have also seen several PR's for others. We have enjoyed meeting new people at events and training sessions and getting to know them. We have also enjoyed spreading the word about our training motto:
TRAIN HARD. RACE EASY.
It is no secret that we approach training a little bit differently than other teams at NCE TRI! I have personally witnessed the impressive physiological adaptations of training with a purpose versus training to fill a block of time. Although the training sessions are very intense and focused, they do allow the body to respond to the stress in a very intriguing way.
It gets stronger.
Interestingly enough, our data seems to reveal another compelling benefit to the training sessions.
You get faster.
If you're wondering why your speed average stays the same on the bicycle year after year, it could be because you're stuck in a rut of doing the same thing over and over again.
If you currently ride at 19 mph on your favorite ride and want to average 22 mph, (notwithstanding making some aerodynamic breakthroughs) you have two choices:
1. Pedal faster
or
2. Pedal harder.
That's it!
No amount of chugging along at 19 mph will ever get you to one day magically explode into a 22 mph speed average! If all you ever do is grind along at 19 mph, you will get very good at one thing:
Going 19 mph!
If the body is exposed to training stress that is above its current level of fitness, it will find ways to adapt. In order to improve, the body needs a structured exposure to stress and recovery. You need to train in the correct zone for the correct amount of time and allow the body to compensate for the increased workload.
That's why it is of the utmost importance to determine your level of fitness and train around it. At NICE TRI!, we will conduct an initial lactate threshold test to determine your Functional Threshold Power (FTP-the power that you can sustain for 60 minutes) and lactate threshold heart rate (LTHR). We will then create a program that will put the correct quality and quantity of training stress on your system to allow you to experience a never-before-seen level of fitness.
Your run protocol will be structured the same way. You will conduct a 5k fitness test and receive a training program that is structured around that level of fitness.
Some people go to a triathlon for a good workout and to enjoy the venue. Although we do enjoy a nice workout, it's even more fun to pay $70 for an entry fee when you actually beat some of the other competitors!
Please contact us about an initial consultation and testing protocol. We are still accepting athletes for the 2011 racing season. We train in beautiful Canandaigua, NY, and have access to some of the most helpful training devices and testing strategies in triathlon. We also have a full stable of Zipp race wheels for rent to compliment a season of hard training, and offer nutrition strategies for exercise and daily living.
Offseason training for Ironman on 8-12 hours per week.
Your fastest season ever.
Train Hard. Race easy.
www.nicetrionline.com
TRAIN HARD. RACE EASY.
It is no secret that we approach training a little bit differently than other teams at NCE TRI! I have personally witnessed the impressive physiological adaptations of training with a purpose versus training to fill a block of time. Although the training sessions are very intense and focused, they do allow the body to respond to the stress in a very intriguing way.
It gets stronger.
Interestingly enough, our data seems to reveal another compelling benefit to the training sessions.
You get faster.
If you're wondering why your speed average stays the same on the bicycle year after year, it could be because you're stuck in a rut of doing the same thing over and over again.
If you currently ride at 19 mph on your favorite ride and want to average 22 mph, (notwithstanding making some aerodynamic breakthroughs) you have two choices:
1. Pedal faster
or
2. Pedal harder.
That's it!
No amount of chugging along at 19 mph will ever get you to one day magically explode into a 22 mph speed average! If all you ever do is grind along at 19 mph, you will get very good at one thing:
Going 19 mph!
If the body is exposed to training stress that is above its current level of fitness, it will find ways to adapt. In order to improve, the body needs a structured exposure to stress and recovery. You need to train in the correct zone for the correct amount of time and allow the body to compensate for the increased workload.
That's why it is of the utmost importance to determine your level of fitness and train around it. At NICE TRI!, we will conduct an initial lactate threshold test to determine your Functional Threshold Power (FTP-the power that you can sustain for 60 minutes) and lactate threshold heart rate (LTHR). We will then create a program that will put the correct quality and quantity of training stress on your system to allow you to experience a never-before-seen level of fitness.
Your run protocol will be structured the same way. You will conduct a 5k fitness test and receive a training program that is structured around that level of fitness.
Some people go to a triathlon for a good workout and to enjoy the venue. Although we do enjoy a nice workout, it's even more fun to pay $70 for an entry fee when you actually beat some of the other competitors!
Please contact us about an initial consultation and testing protocol. We are still accepting athletes for the 2011 racing season. We train in beautiful Canandaigua, NY, and have access to some of the most helpful training devices and testing strategies in triathlon. We also have a full stable of Zipp race wheels for rent to compliment a season of hard training, and offer nutrition strategies for exercise and daily living.
Offseason training for Ironman on 8-12 hours per week.
Your fastest season ever.
Train Hard. Race easy.
www.nicetrionline.com
Thursday, September 16, 2010
IMLOU Part II: The swim
 |
| IMLOU swim start |
 |
| Headed to the swim start |
 |
| Can I wear my wetsuit at IMLOU? |
We certainly weren't swimming in Kershaw Park in Canandaigua, NY anymore!
The swim was going well but I never licked the inside of my goggles and began to fog up after about 20 minutes. I veered off course and a volunteer paddled over to me to get me pointed in the right direction. I took a moment to lick the goggles and I was all set.
There was the typical "Ironman Swim Course" contact at the turn buoy, but it seemed as though people took care not to be too violent - there was no need for it.
The course turned out into the river and began to go with the current. I swam WAY to the outside near the middle of the river to take advantage of the current. In hindsight, I don't think that was much of a tactical advantage either.
We made our way under several bridges and finally came to the swim finish. There were teams of volunteers yelling instructions and helping athletes get to their feet. It reminded me of the beach landing scene in "Saving Private Ryan". Thankfully, we were not under enemy fire.
I jogged up to transition and saw my group cheering me on. I stopped to rinse out my mouth and slap some high fives. What a great encouragement!
I couldn't wait to get on the bike and put a smack-down on the IMLOU bike course. I had a Zipp 900 clincher disc and Zipp 808 front to help me out, and was sure that my aero helmet was going to be a huge advantage.
Look out bike course! Here I come!
About 56 miles later, I would start to re-evaluate my plan and go into cruise mode...but more on that next time!
Friday, September 3, 2010
Ironman Louisville 2010 Recap Part 1 - The Journey.
I would like to recap my adventure in preparation and execution of the 2010 Ironman Louisville - my first Ironman competition.
I had trained for Ironman for nearly one year before the event took place on August 29, 2010. Along the way I had logged over 1100 miles of running, 6000 miles of biking, and numerous laps around the Kershaw swim course. I had experienced a great spring training season that was interspersed with a partial tear of my Achilles Tendon, an over-the-bars crash after hitting a dog on the bike, and a few other tendon issues. Otherwise, my training program was going extremely well and I had enjoyed new levels of fitness and endurance.
Due to the Achilles injury earlier in the year, my bike volume was higher than I had planned, and it was a blast to enjoy some fast times and high-placing finishes at local triathlons and time trials.
As we made final preparations to travel to Louisville for Ironman, I also enjoyed the rest that the taper period had afforded me. I did have a hard time sitting around with no training to do, but I managed to actually lose a few pounds despite the reduced workload.
We rented a car to take to Louisville since my wife's Volvo is quite small. We were loaded to the gills with a bike, triathlon supplies and nutrition. We dropped our Black Lab puppy "Watts" off at a sitters and we were set to go. After nine hours of driving, we were in Louisville!
I had never been around so many fit-looking people in all of my life! The streets were crowded with men and women with single-digit body fat percentages, and the air was filled with nervous energy as countless run groups and bikers lined the streets trying to ease their nerves by cramming in some last-minute training. We checked into our hotel and made our way to the expo to check out the wares. Against my better judgment, I purchased an Ironman Louisville bike jersey. Take that, superstition!
The journey had taken us to Louisville...now it was time to execute!
Next installment: the swim!
I had trained for Ironman for nearly one year before the event took place on August 29, 2010. Along the way I had logged over 1100 miles of running, 6000 miles of biking, and numerous laps around the Kershaw swim course. I had experienced a great spring training season that was interspersed with a partial tear of my Achilles Tendon, an over-the-bars crash after hitting a dog on the bike, and a few other tendon issues. Otherwise, my training program was going extremely well and I had enjoyed new levels of fitness and endurance.
Due to the Achilles injury earlier in the year, my bike volume was higher than I had planned, and it was a blast to enjoy some fast times and high-placing finishes at local triathlons and time trials.
As we made final preparations to travel to Louisville for Ironman, I also enjoyed the rest that the taper period had afforded me. I did have a hard time sitting around with no training to do, but I managed to actually lose a few pounds despite the reduced workload.
We rented a car to take to Louisville since my wife's Volvo is quite small. We were loaded to the gills with a bike, triathlon supplies and nutrition. We dropped our Black Lab puppy "Watts" off at a sitters and we were set to go. After nine hours of driving, we were in Louisville!
I had never been around so many fit-looking people in all of my life! The streets were crowded with men and women with single-digit body fat percentages, and the air was filled with nervous energy as countless run groups and bikers lined the streets trying to ease their nerves by cramming in some last-minute training. We checked into our hotel and made our way to the expo to check out the wares. Against my better judgment, I purchased an Ironman Louisville bike jersey. Take that, superstition!
The journey had taken us to Louisville...now it was time to execute!
Next installment: the swim!
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