Still Tri-ing

It's been a few days since I posted my blog, but I haven't missed a beat on my training! Friday night I swam, Saturday morning I went downtown for nutrition class and a run, Sunday was my day of rest (well... at least from triathlon training), and today was a bike ride.

The swim was REALLY tough! I started out with a 200m warmup, and then 4 x 75m workouts, with 25m at Training Intensity 2, then 25m at TI3, and 25m TI4. I had 45 second breaks between each set of 75m. Then I did three 200m stints at training intensity 3, 4, and 3 - with 1 minute breaks in between sets. TI4 is pretty much a sprint. While I did OK at the 75m sprints, I found that 200m at level 4 is almost impossible (at least for me... where I'm at right now...). I had to take 10-20 second breaks every 50m or so at level 4, although I did OK at level 3. I wrapped up with a 200m cool-down, and was totally spent when I was done.

The run Saturday morning was nice... 55 minutes on a beautiful day in downtown Chicago. I really enjoyed that, and got a lot of good tips on both nutrition and race strategies. I was really glad I made the trip down there - even though I did have to be there at 8am on a Saturday morning.

The bike today was also really good. This was my third trek on the 'fancy bike', and I'm becoming a lot more comfortable on it. I rode for 55 minutes on suburban roads, and I think I did pretty well. I was far more confident in my riding ability, and the traffic didn't bother me nearly as much as it did last time. I think I'm getting the hang of this, although I do need a lot more practice. I did, however, manage to screw up the little bike computer, and will have to spend some time figuring out exactly how I did it. While trying to figure out how to reset the odometer and start a new stopwatch, I somehow managed to switch the entire interface to (German? Austrian? Something like that...). Don't ask me how... I'm usually pretty good with this kind of stuff!

Tomorrow is another double-header with strength training and swimming. Wish me luck!

Terrible Twos

Tuesday night I had two workouts - strength training and swimming. Two days later, at the peak of muscle soreness from the strength training, I had two more workouts... this time 45 minutes on the bike and then another round of strength training. The biking went OK once I got my legs moving on the spin cycle. But the strength training was brutal!!!

After torturing my legs some more on a variety of weight machines, we moved on to a '15 to 1' program. This consisted of three exercises: weighted rows, pushups, and 'thrusts' (starting in a squat position with a barbell hoisted on shoulders, then thrusting upwards to propel the barbell to full length above head and shoulders and returning to shoulders - then squat and do it again). The first rotation included 15 reps of each, then 14 reps, then 13 reps, etc, etc... all the way down to one.

I knew I was in trouble when another trainer looked to Janelle and said, "oh my God... are you trying to kill him???". He said this when he noticed I had stopped during the thrusts and Janelle was urging me on saying, "C'mon Scott, just 6 more!". He thought she was pushing me too hard just doing the 6 more. What he didn't know was that I was on my FIRST set of thrusts, meaning 6 more reps was just to finish that set of 15! I had 14 more rounds to go at that point!!! Somehow, I made it through the whole session without collapsing and only some mild sobbing.

The problem is... I am SO SORE already! I have a feeling I'll barely be able to lift my arms tomorrow. It should be interesting when I go for my swim tomorrow night. I'll keep you posted...

Da Doo Run Run Run

Tonight was a 40 minute run with a 5 minute cool down - about 4.5 miles total. I just ran it on the treadmill since it was 94 degrees and muggy out - and I really wanted to spend time in the steam room and hot tub afterwards. My legs were REALLY sore when I started (thanks to Janelle's workout program last night), but once I warmed up it was no problem. Easy Breezy!

Double Header

Tonight was one of my double header nights, where I had both a personal trainer appointment and a triathlon training session. My personal trainer Janelle - trainer extraordinaire - spent an hour torturing me with a full body strength training circuit. She earned her keep today!

Then I grabbed a quick snack and headed to Highland Park where Team in Training had a group swimming session. The swim sessions are REALLY helpful, as they give me pointers on my swimming technique and suggest drills to help me improve. They made the same comments I heard before at the other pool... need to reduce the 'windmill effect' of my swimming stroke (LOW TO THE WATER, SCOTT, LOW TO THE WATER), and I need to keep my head down. My speed is good, but I need to work on form. There's so much to learn!

Until next time...

Lived to Tell...

As someone who had never previously ridden a tri-bike, and with two rides under my belt thus far, I can say with certainty that it is going to take several practice runs before I feel 'natural' riding it. If you haven't seen one of these bikes, imagine a sleek and amazingly light bicycle with very narrow tires and double-stanced handlebars.

I'm not really sure why there are two sets of handlebars, but one set is more what you would consider a 'traditional' cycling set up with bars that curve back toward the rider like the horns of a ram, while the other set sticks straight out in front of you like the horns of an antelope.

As if the 'ramelope' setup weren't complicated enough, they decided to shake things up a bit by putting the brakes on the ram handles, and the gear shifters on the antelope handles. So, at any given moment you're either chugging down the street in the wrong gear, but prepared to stop on a dime - or barrelling down the road at a dizzying speed, with a mild panic that a sudden obstacle could instantly send you airborn.

Now add shoes that literally lock into the pedals (so if you go airborn the bike goes with you or your legs stay behind), and a gear system that has you soaring past 20mph in about 4 pumps... and you can somewhat imagine the mixture of exhilaration and terror I experience each time I get on the bike.

I am absolutely certain that this design is brilliant for an experienced triathlete, and am extremely grateful that I am blessed with such a nice bike for this event, but it's still un-nerving to ride at these speeds while trying to maintain balance between shifting (antelope position) and braking (ram position). If you've never tried adjusting your body position from leaning forward on elbow pads straight out in front of you to sitting upright with your weight resting on your hands, all while speeding ahead at 25mph, you're missing quite an experience. The best word to describe it is 'squirrelly'. I'm sure over time it will become second nature to me, but for now, it's just plain freaky.

Anyway, the good news is I made it through my ride tonight completely unscathed (as did the bike) - and I truthfully can't wait to do it again! By the time the race is here, I'll be riding this crazy beast like a pro! Er... at least let's hope so!

Threefer Madness!

OK... this post is for three days of being M.I.A. I've been in Scottsdale this past weekend, and BOY have I been busy! But, I'm pleased to report that I was able to complete most of my training objectives. On Friday, after work and before going to the theater, I worked in my swim training. It included my normal drills, plus two 400 hundred meter segments (second 400 faster than the first).



Saturday, I ran for 45 minutes - outside at 11am in full Arizona sun. It was actually better than the run on Wednesday. I think I must have adjusted to the heat a little bit. Today, I decided to skip my training, opting instead to swap out my 'rest day' between today and tomorrow. I was supposed to bike today and rest tomorrow, but instead, I got some much needed sleep and traveled home today. I'll go biking tomorrow. I think this works better anyway because I can ride the tri bike now that I'm back home! Can't wait! I'll keep you posted...

THANKS TO ALL WHO HAVE CONTRIBUTED! I'M THRILLED WITH THE PROGRESS THIS FIRST WEEK!

Yikes! No Bike Today!

I was supposed to bike for 45 minutes today, but just couldn't fit it in. It's hard to be on the road and find time to train! I'll have to get better at planning. I did get to have dinner with Grandma tonight, which really was a higher priority. We had a very nice evening.

Tomorrow is swim practice... NO SKIPPING! I'll squeeze in time after work and before we head to the theater to see Blood Brothers. Until tomorrow...

It's a DRY HEAT

Today's training included a 40 minute run of low to medium intensity. Normally, that would be a piece of cake, but I'm in Scottsdale this week and ran outside instead of on the treadmill. Even though it was after 6pm, and relatively cool for this time of year

• Cracked and bleeding lips (OK... not bleeding yet, but VERY dry!)
• Dusty, itchy eyes (every time I blink, clouds of dust poof from my eyeballs)
• Salt licks form on my face (sweat evaporates too fast... just leaves the salt behind)

So maybe I'm exaggerating a little bit. But I will say it was more draining than I anticipated. I guess it's good that I'm conditioning my body for various types of weather. Actually, I'm a little nervous about what it will be like to bike and run in Chicago when it's 90+ degrees and 70% humidity!

Tomorrow I need to work in a bike ride somehow. I have no choice but to go for a machine since I don't have a bike with me... but where and when? Hmmmm.... I'll have to figure that out tomorrow. Perhaps an early morning exercise is in the cards. UGH!

Until tomorrow...

I Love Modern Technology!

Today is a 'rest day' from a training perspective. Actually, it was supposed to be yesterday, but I re-arranged my training schedule because I'm traveling today. At the moment, I'm on board American Airlines flight 1733 heading for Phoenix, using their Gogo Inflight Internet service to post on my blog. I love modern technology!

I brought 4 sets of workout clothes, and a swimsuit, so I should be set for my training plan this week. I'll keep you posted! Thanks for checking in...

Minor Details...

My valuable lesson of the day... when going to the pool for a swim, don't forget the swim suit! Yes, it's a minor but important detail. When I arrived at the gym and realized my mistake, I ever so briefly pondered whether or not people would notice if I swam sans suit - and quickly (and probably wisely) dismissed the notion. After a mad dash back to the house, I returned to the pool well suited for my training session (yes, you may groan at the pun).

It reminded me of the one and only sprint triathlon I did (7+ years ago?), and I forgot to take off my helmet for the run portion! Think I'm kidding? Check out the picture! for the record, I'm the one running with the helmet on... not the one with the pierced nipple. Fortunately, I realized my mistake fairly early in the run and was able to ditch it - but not before David snapped this picture as a reminder.

Tonight's training program:

• 100m Warm Up
• 5 x 50m Drills
• 5 x 100m laps at varying intensities (Training Intensity 2, TI 3, TI4, TI3, TI2)
• 2 x 50m TI4 down / back easy (sprint up, leisurely swim back)
• 200m Cool Down

I tell you what... those TI4 laps are TIRING! I think the best part of tonight's workout was the advice I received from an accomplished triathlete / swimmer in the next lane. He pointed out that I have a good basic form, but my arms swing too high and I lift my head too far out of the water to breathe. Low to the water... that's my goal! We'll see how it goes!

Until next time...

On Your Mark...

Welcome to my inaugural blog entry for Tri for a Cure! I am excited and proud to announce that I have officially committed to competing in my first olympic-distance triathlon to help raise money for the Lymphoma and Leukemia Society. This event helps me achieve two personal goals : 1) to be in the best shape of my life (I turned 40 this year, and am trying to stay ahead of the aging process!), and 2) to contribute both my time and money to support a worthy cause. Talk about the perfect fit!

So here are the specifics:

1. The event takes place in Chicago on August 30, 2009.


2. The event segments include swimming (1.5k / .93 miles), biking (40k / 24.85 miles), and running (10k / 6.2 miles).


3. My goal is to raise at least $2000 for LLS... and frankly, I hope to blow that target out of the water!!!

Now... about the blog. I will post my training trials and tribulations throughout this process (theoretically 6x per week), and promise to keep it brief! Hopefully, you will follow along and cheer me on as I get closer to the event.

I also hope that you will choose to contribute to this worthy cause! Here is the link to my contributions page: http://pages.teamintraining.org/il/chitri09/swerntz.

Please donate... even if it's just a small amount... every little bit helps!

One more thing... I would like to thank my brother Brad for loaning me his AMAZING triathlon bike for this event! Brad is an accomplished triathlete, and I am honored that he is allowing me to use his Cervelo P3 Carbon triathlon bike. Check out the picture of me going through the 'fitting process' last week. Hopefully, Brad will forgive me for the minor damage I've already inflicted as a result of my virgin trek today. (Brad... I'll tell you later... PLEASE DON'T HATE ME!!!)

That's it for now... thanks for joining me on this exciting adventure!