The Good Life
Another school year is coming to a close. Whew! I still don’t know how teachers who aren’t endurance athletes manage. I’m actually enjoying my final days with my kiddos and having “some” fun this week getting back into my old routines of riding and running to-n-fro school each day. With the exception of a rainy ride yesterday, it’s been a welcomed return to car-less commuting.
Also, I had the pleasure of doing my first clinic at Echelon Cycle & Multi-Sport last week on Tapering for Triathlons. Here’s a Top-10 Taper Tips from my presentation:
1. You must have a periodized plan in place with an effective taper built in. Work backwards from race-day.
2. You need a substantial amount of volume from which to effectively taper down (seriously!)
3. Expect to experience some amount of lethargy as you decrease you training volume. It’s normal and a sign you’re doing it right.
4. Maintain intensity during your taper (intensity is defined as race-pace or slightly faster).
5. It’s better to come into your race 10% under-trained than 1% over-trained.
6. For longer races, there’s nothing you can do 10 days out from an event to improve your fitness.
7. During your taper, re-commit to the fundamentals of training, namely, proper rest, adequate hydration, and good foods.
8. Write your race plan during the week of your event. Write it in the past tense (looking back on your perfectly executed race!)
9. Shift your mindset from training mode to rest/recovery mode. You are absorbing and growing stronger each day!
10. Maintain a positive outlook as the race draws near. Optimism builds strength!
Next up, I’d like to welcome two new Point Positive athletes. First up, is Eric Gardner, who will be taking a trip to the Big Island in October. He’ll also be getting in shape for the big dance by hitting Vineman 70.3 in July. Eric is the first athlete I’ve worked with going to “The Show.” I have to say I wouldn’t mind going back someday. That’s my favorite triathlon, hands down. Once you do it, it keeps calling you back. So, be careful Eric!
Having a BLAST on the run in Kona - 2007
Secondly, a recent phone call to an old friend has led to a new partnership. Chuck Potter, now of Germantown, Maryland and formerly of Cambridge, MD (home to the EagleMan & ChesapeakeMan Triathlons) is now embarking on a new journey to Arizona in November. He’s relocating to AZ only long enough to set a new Ironman PR. It’s a thrill to be working with Chuck since, for years, he graciously opened his house to poor student-athletes like myself, who were always in need of great homestays. I have some wonderful memories of my races at EagleMan; my 70.3 and my half-marathon PR still reside there!
Chuck Potter at the 2007 Ironman Coeur d'Alene
When I first met Chuck, he was winning the local YMCA fun-run 5k’s. Then after a few years of “encouragement,” he signed up for the EagleMan 70.3 and hasn’t looked back. In 2006, he “encouraged” me (mercilessly) until I pulled the trigger and signed up for Ironman Coeur d’Alene, where he completed his first Ironman Tri. Since then, Chuck married a fellow rock-star triathlete, Michelle, and the duo does swim-bike-run trios all over the place. Chuck & Michelle will be getting some solid training in this summer, building up to IMAZ by hitting the Pyrenees in July and catching some of the Tour while they’re at it. Welcome to Chuck and Eric. I’m looking forward to our 2010 journey!
Running by the news stand on the way home today, I caught a glimpse and had a chuckle at the front-page headline from Lance Armstrong, “Does it always rain here?” Lance tweeted this upon his arrival to Santa Rosa yesterday. Armstrong has brought the rain with him each time he’s come to SR for the Tour of California. It’s especially odd that it rained on May 17 in Sonoma County, and unfortunate since the race was moved partly to have better weather for the riders. No worries though, the rest of the race should be pretty sweet for Lance, Levi, and the boys racing the ToC this week. That’s one helluva ride!
Old downtown Auburn the day before the Tour of CA arrives
Great YouTube vid taken by Michael Cook. Check out Michael’s sweet blog @ seetherace.wordpress.com
I was on the fringe of the excitement over the weekend having been up in Auburn doing engagement photos and pie tasting with my lovely fiancee, Amanda. I did squeeze in a sweet long run on the Pioneer Express Trail while Amanda was getting her hair done. I have to admit, the photo session was quite the adventure and I definitely need the calories in the pie I shoveled down.
Point Positive athletes, Marc Kelley and Nick Sandahl, are gearing up for the triathlons in Auburn this weekend while a lot of folks here at home will take in some events at the inaugural Windsor Green Half-Marathon, 10k & 5k. 1000 athletes are expected, including many of Mr. Shebest’s students. Over $5000 was raised for our Windsor Health & Wellness Department. Thanks to race director Brad Illing and Loren Barker (my former principal at Windsor Middle School) for their tremendous and tireless efforts.
Brad Illing, who is also doing IM Coeur d’Alene this year may not be racing this weekend but I know three guys that are using the half-marathon as part of their Ironman build. Rod Matteri, Greg Goebel, and Matt Gallo will be out taking in the first-ever event. Jeff Ottoboni is toeing the line at the 13.1 as well to continue steeling his legs for the incipient Vineman 70.3. Finally, Amanda and I will be out taking part in the 10k and enjoying all the race-day festivities. Windsor is ripe for an event such as this. The race is sold out but come on down anyway. It’s gonna be a fun time out there!
May 23, 2010
In closing, I’d like to pay a special thanks to Kim Derum of New Vintage Print, Inc for working so closely with me to create some sweet new business cards in time for my clinic at Echelon. I was amazed at Kim’s professionalism, creativity, and efficiency. It sure is nice having a card to hand to folks when they ask for one!
>>> Point Positive! <<<