Tri Sherpa Multisport Club

Tri Sherpa Multisport club is a well organized group of athletes training and racing together; networking with each other. We have a growing list of sponsors providing a multitude of services and business affiliates enhancing our daily lives. Within the Club exists a coalition of internal and external coaches serving our club members and running weekly workouts available to all club members. Our club has various programs available to club members such as:

Triathlon training plans

Triathlon group workouts

Swim, bike and running technical instruction

track workouts

Triathlon and cycling custom clothing

Robust incentive package savings on racing and shop purchases

 

Training Seminar

TBD

Talking points 

Tri Sherpa Seminar

OBJECTIVES:

1.       GET ON SAME PAGE (TERMINOLOGY, METHODS AND GROUP TRAINING AND RACES): Contact sheet, Discounts, Preparing your race season, WHY do CFS training, Coaching options,.

2.       RAISE TRI IQ FOR TRAINING AND RACING: Pace chart, Monitoring your statistics, Functional Threshold Power, WHY do CFS training,

3.       COACHNING OPTIONS

 

TERMINOLOGY: Terms and conditions of training and racing

This Module is for discussing our common Terminology such as:

·         Training zones as they relate to TPR or Max HR, and perceived effort levels (used for swimming and power based training

·         The HR percentages are based off of TPR or MAX?  TPR may give a more accurate range. 

·         More common terminology is “Zone”, we associate these to “effort Level”. Equipment has inherent problems failing to work right when you need it; it is important for the athlete to have self-awareness and understand (perceived effort as they relate to HR zones functional threshold testing. However in endurance racing there are many times that your HR is not closely matching these effort levels. Here in lies a problem for those athletes who are looking to enter the endurance side of triathlons (X50, 70.3 and 140.6)

Zone 1                    Easy warm up/recovery, minimum intensity, less than 60%

Zone 2                    Maximum aerobic intensity; Steady, no fatigue, conversational pace, could do this seemingly all day long   60%-75%

Zone 3                    Excellent anaerobic benefit; Tempo sub threshold, can hold for a long time 75%-84%

Zone 4                    Moderate hard, AT Anaerobic threshold, fatigue will set in, reserved for medium distance sets with moderate interval sets- 84%-88%

Zone 5A                 Upper limit of any short distance workout; Hard- Aerobic capacity, fatigue sets in soon, cannot talk, short intervals, 88%-92%

Zone 5C All out-anaerobic, extreme physical effort for sub 1 minute efforts, sparingly used, greater than 92%

 

METHODOLOGY: athlete’s approach, emphasis, acceptance, studious, commitment

·         We suggest athletes do an honest and personal assessment of current fitness level, available time to train, determine how committed you are prior to setting race goals. There are no shortcuts to improving your fitness level. It is a slow incremental process that take time, commitment and accurate training.

·         We suggests in order to train efficiently for longer races, athletes should focus on low level, high volume training in all three tri disciplines (swim, bike run). This is to say that the majority of training is at Level 2. Otherwise, overtraining, loss of motivation injury, sub- maximum potential.  This is especially important during Base training blocks/periods.

·         We suggest discussing your goals with knowledgeable seasoned triathletes who can give you accurate feedback

·         The goal of training is to improve your technique and aerobic fitness (that is to have a larger aerobic capacity; more work at a lower HR)

·         We suggest athletes train with a purpose; this means that you plan your training’s volume, intensity, type of workouts etc.  Results are easier to achieve when workouts are geared towards a purpose.

·         Technique work should be one of your highest priorities. Suggested techniques are: Cadence Cycling; optimal cadence of 85-95, not less than 80, Running; optimum cadence (SPM, 90-95), knowledge of shifting techniques, spin scans via computrainer can greatly improve efficiency, Focus on rear wheel braking, run skills can greatly improve your run efficiency as it applies to longer endurance running (posture, arm swing, knee drive, foot strike, heel recovery), breathing drills ensure maximum aerobic saturation.

·         When training for a particular race: Macro perspective to training should be applied to training plans using Base training periods or “periodization” to appropriately build and peak for an ‘A” race

·         Training camps great affect the athletes fitness and provide efficient peak fitness in the shortest amount of time when done appropriately

·         We suggest that all cycle and run training should be done using a HR monitor. For safety reason and to stay within the proper training zones. Otherwise, athletes use a less accurate “perception” method

·         In order to train appropriately athletes should evaluate their fitness through an initial periodic testing. Results show aerobic capacity. Training zones can then be set based off of these test results. There are other methods used that do not test maximum efforts which may be counterproductive during training periodization’s

·         HR zones are not the same for the Bike and Run. Generally Your Max HR on the bike is 10 beats lower than with the run

TESTING: used to unlock your potential, MAX Effort periodic test, validate improvements

Q- Who can tell me specifically: What is the purpose of training? Answer: To develop the correct skill in an effort to maximize aerobic capacity for a set period of time

 

·         Determining Max HR or TPR; there are different methods:

§  Stress test (ECG type test)

§  Performance testing with HR monitor (12 minute Cooper test; also provide VO2Max)

§  Calculating Max HR: Age (220 bpm – Age)

·         Calculating TPR: You take your Max HR of field test and subtract resting HR. You can then calculate a little more accurately based on current resting HR (Fitness) without the need to do a fitness test. 

So, the 50% intensity would be ((TPR * 50%) + Resting HR).  I think this is more accurate.

§  Friel  

§  MAF

·         Importance of resting HR as a measure of endurance fitness: used in TPR equation, indicates: fatigue, dehydration, low nutrition, overtraining

·         For any given sport, your measurement of performance within a set exertion limit (HR Zone) is your aerobic capacity: THIS IS A MEASURABLE AND THE KEY TO MAXIMIZING YOUR POTENTIAL

·         Determining your Lactate Threshold: LT is determined by the following equation TPR x .88= LT: VERY IMPORTANT AS IT RELATES TO ENDURANCE RACING HR CAPPING AND BULK OF TRAINING PERIODS

·         ACQUIRE YOUR TRAINING ZONES!

·         Athletes need to test each area (swim, bike, run) by performing a “set distance” maximum effort to acquire the data for Zone training; it also serves as a measure of improvement.

·         For the swim athletes should do 1000 meters nonstop, this is the best distance. However, any distance can be used. For beginner athletes 200-400 meters can be used.

·         Functional Threshold Power (FTP) is the standard test to determine bike fitness. There are a few standard FTP test that can be used. Indoor computrainer testing is the most accurate method as the conditions can be regulated unlike outside cycling. If outside athletes with onboard power meters can perform this test. HR monitor can be used to accurately apply HR Zones

Other, less accurate fitness tests can be done using a time trial method using average speed and Max HR.

·         The Cooper test is the most widely used test to acquire a runner’s run fitness data. HR monitor can be used to accurately apply HR Zones

·         These tests are used to determine training zones and expected pacing for various distance races.

·         Testing should be done every 4-6 weeks of consistent training. These test also serve to build strength within that skill set and should serve as high intensity workout within your training schedule

·         It is up to the athlete to stay within the appropriate training zones that ensure success and minimize overtraining.

·         Tri Sherpa has a plan to help you acquire this test data or you can do this on your own and use the information we’re providing.

·         Q & A

TRAINING: Rules of effective training, consistency,

·         We have multiple group leaders driving group training. Our calendar shows who is leading each event. With consistency being the most important factor in endurance training we look to train 5-6 days a week except during extreme training loads where short extend brakes may be needed.

·         Consistency is rule #1

·         Skill focused training is Rule #2

·         Appropriate training methods and tactics is rule #3 (zones, integrity of intervals)

·         Take care of the trilogy (mind body and spirit #4 (recovery, health, life balance)

·         We suggest athletes focus on technique at all times such as, form, cadence, BREATHING RHYTHM when swimming, cadence, aero position, staying relaxed and safe, gear management when cycling; posture, arm swing, knee drive, foot strike, and heel recovery when running. Throughout all three sports breathing rhythm should be achieved as well

·         Maintaining the integrity of the workout (effort level, distance, time and rest periods) is ultimately how the athlete learns to regulate effort and manage their own development

·         The best method is to train to a plan. Determining your availability in advance allows athletes to create a plan.

·         The General rule of how much training should athletes reserve for Volume vs intensity, steady vs intervals vary slightly pending the athletes conditioning and race objectives. This percentage should be discussed with a coach to help guide the most effective approach culminating in the best performance for a selected race. 

§  65 % of all training should be low effort, high volume Level 2 (continuous endurance sets)

§  25% of all training should be higher effort, medium volume, medium intensity, high level 3/low level 4 (sets changing effort levels such as variable ladders, or intervals with active recovery, with no immediate fatigue)

§  10% of all training should be high effort levels 5 and 6, (short intervals with short static rest periods, the period of time for this type of workout is very short; 5-10 minutes)        

·         Weekly Plans should identify each days workout such as: effort levels (time/distance, effort level, intensity) description of the workout

·         Monthly plans should provide periodization’s AKA phases of training : EX Base training periods and not going above zone 2 during this period of training; a 3 weeks of intense training followed by 1 week of “recovery” low intensity training (specific to each sport)

·         Preparing for the training mentally focusing on the task helps relax the body. A relaxed body can focus on technique better than when stressed or tense.

·         FUELING:

§  Fueling and its importance during endurance activities: BONKing must feed the body appropriate amount during a race requires you to apply technique during training to determine your own specific requirements. Generally speaking 200-300 calories per hour based on Zone 2

§  Hydration and its importance during endurance activities: drink as much as you can. Again practice this during training and don’t be afraid to pee on yourself J

§  Electrolytes: without electrolytes cannot function (muscle contraction) be cognizant of heat. When I doubt take more. Again figure out your unique requirements during training.

·         Target HR for Racing (at or just below Threshold): always stay below 88% of TPR! This % is adjusted to a lower number based off of your fitness capability, genetics and race distance.

·         Stay mentally strong throughout training periods and specifically during a race. If you day dream while racing you won’t be focused on the task (staying in your HR zone and fueling the body

·         Good pain vs bad pain: Knowing your body and how it breaks down. 

TRAINNIIG PEAKS:

·        Introduction to training peaks; website URL.

·        Short discussion on what options athletes have (basic plan vs platinum and costs for each and what you get

·        Specifics of how to connect and upload data; what the information looks like on the web based display; how work out plans are provided in the website calendar; how to view past workout to see specifics.

·        Important measure of athlete data such as training stress score TSS and other cool acronyms you mentioned and how they are used/graphed and displayed to show athlete and coach progression and lend to future workouts

·        Training plans as they would be displayed and provided to athlete

·        Q & A

TRAINING SCHEDULE & RACING PLANS:

·         Provide hand out for Sherpa Weekly training options so everyone know what we have going on

·         Explain the difference between:

o    Group training options

o    Supported and led training (no drop ride; supported swim w/kayak)

o    Coached sessions

·         Recommended training Volume per race plan

§  Sprint                     6-8 hours

§  Olympic 7-10 hours

§  X50-70.3                Periodization 9-12 hours

§  140.6                      Progressive periodization 12-18

·         Provide hand out of available races in the area for athletes to select A races, join groups who are doing same races

·         Identify races where we (look to solicit volunteers; normally we would do water aid station and body marking)

ATHLETE OPTIONS:

·         Provide our coaching rates and options for computraining

·         Show options for Training Peaks with or without coach

·         Short discussion on video project (its time a small down payment)

·         Invite members to donate to our scholarship fund (applications in June, awarded in August)

 

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trisherpa end of year party

It's time to celebrate people!! Trisherpa in conjunction with the Nusbaum Group, (one of our gracious sponsors) is hosting our Inaugural end of year party on November 15th at 7 pm.  We will be discussing our upcoming 2015 season initiatives, giving away some cool prizes and recognizing some of our athletes. Please come hungry and ready to have some fun! Tri Sherpa will be providing the food and refreshments. We also still have some Top Shelf single barrel Premium Jack Daniels to sip from as well. ( we must have balance in this world right). 

Access to this private party requires an evite and RSVP. Please let the Nusbaum's know if you are planning to attend. 

 

 

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OCTOBER UPDATE

TEAM- This month brings alot of races, some already happened and some to come. Please forgive me if i forget:

1/2 marathon that Duane and Louellen Coker completed early in the month

The SugarMan in lafayette (Louisiana sprint state championship) Bryan, Luke and Archie dominated Sherpa style

Boarder wars 70.3 in St. Louis where Jamie, Carl and Rebecca Dake and Chriss Rankin and some other family members went big. All of thm being coached by jamie had their best races.

US Open (sprint and olympic) in Rockwall where Brad and Lyndsay Bowerman had great races. 

Todd Gray is doing an epic run this weekend (Oct 18, 2014) running a team rlay pulling up the last 13 miles (good luck to him) BEAST MODE!! 

Also this weekend is the MONSTER Keller sprint race: Brad and Lyndsay Bowerman, Bryan Girouard, and Bill Kresser racing for shiney quarters (inside joke). this race is our Tri Sherpa volueerism day supporting Dallas Athletes racing. Jamie, Francisco, Matt Montgomery and his wife and Stacey Nusbaum will be there body marking and provding supprt and screaming for our crew. 

Our club will benefit and grow with the support from us all! A huge thanks to those volunteering. 

Next weekend is our Denton Monster race!! Lets own this event, it is in our back yard!! We will have our tent up at the finishline and urge all club members to represent there! 

Only a few triathlon races left for the season, then its off season training, emphaizing our running options out there with a few 1/2 and full marathons. 

Good luck to everyone! lets keep growing and having fun. Please look for the Evite for our team party held November 15th. 

 

 

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Run Like Rinny

I am a runner. I like to see a crushing run in a triathlon. I saw one today.

 

The Ironman World Championship was held today in Kona, Hawaii.

 

Sebastian Kienle of Germany won the men's title, finishing more than 5 minutes ahead of the second place finisher Ben Hoffman from the United States. The race was settled early on the run as Kienle came off the bike with a good lead and held on to cruise to fairly easy win.

 

While his 5-minute victory is certainly a dominating performance by anyone's standards, to me, the women's race was more dramatic and inspiring because I'm a runner.

 

Mirinda "Rinny" Carfrae of Australia won her 3rd Ironman World Championship in 4 years, beating second place finisher Daniela Ryf of Switzerland by 2 minutes and 2 seconds.

 

Hidden within that 2-minute margin of victory is the fact that Carfrae came off the bike and started the run 14 minutes and 38 seconds behind the leader, Ryf.

 

Carfrae is little. She is 5'1'' and weighs about 115 pounds. She is a good swimmer and cyclist (of course, she rides a Felt), but there were several pro women in the race that are bigger and stronger in the water and on the bike, and that is exactly how things played out going into the marathon portion of the race.

 

But Rinny is a runner, and the setup today was a runner's dream.

 

Up until about mile 15 or so in the marathon, the TV announcers were concentrating on the top 2 leaders in the women's race, Daniela Ryf and Rachel Joyce, speculating which one would likely win. Carfrae was so far behind, the announcers never mentioned her.

 

Everyone was completely oblivious to what was going on behind them.

 

And what was going on behind them was that Mirinda Carfrae, one of the greatest Ironman runners ever (whether male or female), was rolling!... gaining on the 2 women ahead of her at the rate of almost 40 seconds per mile.

 

Suddenly, the announcers became aware of what was happening when Carfrae was only 9 minutes back.

 

Then 5 minutes back.

 

Then she eased around second place Rachel Joyce. And then with a few miles left, she was still accelerating and crushed the leader Daniela Ryf, blowing around her like she was standing still. Daniela Ryf made a feeble attempt to run with her, but could only keep Carfrae in reach for a couple hundred meters before her form collapsed and she faded.

 

And Carfrae looked fantastic.

 

A few minutes later, Carfrae had built such a lead the TV cameramen were unable to keep her and Ryf in the same shot. Carfrae outran the leader by over 16 minutes... gained on her at the rate of nearly 40 seconds per mile... for 26.2 miles straight.

 

What Carfrae did today is what every strong runner in triathlon wants to do... have the experience and confidence to trust your running ability so you can erase a big deficit coming off the swim or bike. There is no better feeling than to fly past that competitor in the last few miles or few hundred meters, knowing that they are physically or mentally unable to respond.

 

As she was running, Carfrae no doubt was getting information about the race leaders ahead of her, using that information to calculate that she was going catch them. That's having confidence in your running ability. Confidence gained from pounding out miles in training. And she did so with a lung-blistering 2:50:27 marathon, the fastest by any woman in Ironman Hawaii history.

 

Running is mysterious and difficult for most people. A lot of people approach racing triathlon just hoping to be able to hang on during the run and get to the finish, especially after the pressure and physical/mental effort required to race competitively on the swim and bike.

 

Today, Carfrae's performance reinforced the importance of racing the run as well as the swim and bike. Ironman legend Dave Scott said that Carfrae's previous Ironman win was the greatest sporting performance he had ever seen... in any sport. This year's performance may have been even better.

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Todd Gray Redman 140.6 Race Report 2014

Redman IM Blog by Todd Gray
Well as I ponder what to share, two things come to mind: I am comfortable as I sit eating ice cream listening to classic music and I hope I can share something that may be insightful or entertaining. I was neither comfortable or reflective on Saturday as I 'raced' my first IM distance tri, but I was 'all in'.
Bottom line up front: first IM distance triathlon, 18th Overall ( 129 finishers ), 2nd in AG of 12 (old guy group)
Swim 1:20:30 (1:56/100m) T1 2:11 Bike 6:02:34 (18.5mph) T2 4:57 run 5:25:25 - 12:55 final time.
Foremost on this journey, I trusted a new training method (the Maffetone philosophy) after abandoning a training method that had just garnered me 2nd place in an eight state regional series of 4 off road triathlons called the XTERRA series. Why mess w/success? I really felt my tried and true method of 8 years of bike racing was reliable, but I had concerns how my body would hold up as the volume and intensity increased for training for an IM. My normal method usually had a lot of intense intervals during the 'build' phases. About this time Alex Weaver introduced me to Phil Maffetone's book The Big Book of Endurance Training and Racing. I can't underscore how key my training buddy and this book were to my Redman experience, period!
The Redman experience: I feel as if I could write a book about the training and race prep without ever discussing the race honestly, but that wouldn't be as much fun for a blog reader. So here we go.
After a final OWS by myself on Wed. (shhh, don't tell my wife I was solo, I did have my wetsuit on I promise), I knew I was feeling ready and rested. Thursday, I ran 2 miles quickly and hit the gym for a quick 10 minutes of core work to just activate the muscles. I took off Friday and leisurely drove up to OKC just before lunch, eating plenty of healthy carbs along the way. Check-in took a total of 30 minutes including the safety briefing, chatting with a maint guy and racking my bike. About this time Alex arrived and we wrapped our bikes in stretchwrap as the forecast indicated a 5 am shower! Literally, our bikes looked like a large infestation of spiders had attacked our areo machines. We walked the entry and exits of the transition area, but we knew this time would be unique and the prep could be the difference in success or a miserable experience in the most important athletic event of our adult lives. I had a favorite dinner (calamari and spaghetti) before 5:30 pm so I could go to be bed early.
At 4 am I leapt from my sleep and was so jacked 'my big day' was finally here! I ate exactly the same meal I had for all those long bricks over the summer. (chia seeds, raisins, protein powder (casein type), oats and flax seeds) Wasn't going to change that I promise! I added a banana just because it was about an hour earlier than most Saturday bricks. I drank my usual glass of water as I drove to the race site (1 mile?). No stress I promise.
Cool tip: on Friday I asked the guys at the bike maint. tent if they minded if I aired up my tires with their pump to save my wife the task of keeping up with my pump. I know some of you worry about variances in pumps - thats cool; have your spouse tote your pump; no biggie to me. One less thing to jack with and if the valve tip breaks off, they already have some motivation to get me rolling since they broke it!
Setting up transition was a breeze: set out a few things, turned on Garmin and met a friend from the Beginner Triathlete forum whom I had conversed all summer with. Invited him to Denton to train for a week next summer! Probably the most relaxed set up ever. Probably because I had done it in my mind so many times.
Hung out with Alex Weaver and our both our families until we could go to the water. Honestly, there were a lot of nervous people in transition area and I wanted to get out of there.
The sun started rising and we walked the the swim start. They said something about safety and we got to hear the Star-Spangled Banner. I prayed for strength, courage and patience and chatted to keep my mind occupied. Then they said we could enter the water! I went right to the front and inside and was surprised how open the front row was. It was packed about 3 rows back. Good call! After about 30 seconds someone said "we can go" so I took off. I didn't even hear a horn or gun or anything. It was just like any OWS in Ray Roberts at first: took a couple of minutes to get into a rhythm, but I soon found my stroke and being up front kept me from being swam over by 'the overzealous'. I tried to hang on to a couple of guys, but the choppy water made it hard to stay close to anyone. As we worked our way around, the wind started to pick up as the sun rose and we really felt the affects as we swam. I struggled to see the buoys at moments due to the waves. This was by far the strongest winds I had ever swam in and the waves that crashed against my face felt like I was slapped for back-talking as a child (uhhh, if that had ever happened of course). Then I realized I better change my swim stroke to a shorter, more physical stroke because this gliding stuff was just allowing people to pass me too easily. Boom! Smartest thing I had done all morning. I was now able to try to latch onto a swimmer and although the chop prevented any efficiency, I was swimming faster and passed a couple of people. That helped me mentally. I knew the 2.4 miles would be about as long as any practice swim, but I was surprised how quickly it ended.
As I exited, I saw my time and was uber disappointed because I had put in a very strong effort. I was expecting to break 1:12 to be honest. I didn't realize until later, this race day would turn out to be the "second windiest day in their 10 year history". As it turned out, I was only about 8 minutes behind the eventual winner, so I had a much better swim than I could have hoped for, I just didn't know it.
After a quick T1, I was rolling quickly and with a tailwind. It was so weird blowing through the intersections and passing 70.3 racers. I felt like Superman or someone important as I 'flew' toward the open areas I would later nickname the "killing fields". I hit the 28 mile point with a 20.5 mph avg and knew I had some real work ahead as I would have about 15-18 miles of straight headwind coming back to the 56 mile point. I tried to be patient and monitored my heartrate. All I monitored was HR and cadence on the ride (this is how I trained). At 3 points I checked avg HR and avg speed; that was my plan and I stuck with it. Alex and I had trained for a specific HR target and I hit the average, but burned too much energy the first 30-45 miles I learned later. I tried to hold back, but the excitement got the best of me.
At about 80-90 miles my front derailleur was sticky so decided to just push up a couple of the rolling hills in the big chain ring as I was fearful I could not get back into the big ring if I shifted down. WOW! That caused some light cramping immediately and I had only experienced light cramping once during the whole summer. Ok, this might be an issue because this indicated my legs were not as fresh as I thought. But I figured it must be from those two efforts and not my legs because I felt pretty good, right?
I increased liquids, but couldn't add gu/fuel because I think I maxed out on my body's ability to process fuel (350 cal/hr). I began to bloat a little & wanted to yak, but knew bad things would follow if I did, so I just kept trying to slow my speed down by reducing effort. Surely I was going too fast although HR and cadence were good. I was a little confused by how this was unfolding as I left the open area now called the "killing fields". I sipped some Gatorade and a couple of legit looking athletes passed me and this reassured me I was slowing, but I felt a tad nervous about my upcoming marathon. I just needed to 'limp' into the T2 area because I trusted my run.
Finally a great thing happened! I saw Alex Teague and his daughter calling me at the final aid station. They had driven up to support us by volunteering at the race. This was so cool, I wanted to stop and chat. I don't think I did, but I remember trying to say something. Maybe I did stop, I truly don't recall. I have no idea what I said. As I rode the last 3 miles in, I realized I was pretty spent (I didn't know it, but I avg'd 18.5 mph in really tough conditions and had overdone it on the bike). I would soon learn of my mistake. (remember: this turned out to be the second windiest day in Redman history)
As I gingerly got off my bike, I stumbled and just thought it was from my shoe and pedaling for so long. As I walked to transition, a lady jogged over and asked if I needed help to the bike rack and attempted to take my bike. I said, "no" and thought "the bike rack is 20 feet away, really?". I sat down and started to put on my socks, then wam! My hamstring tried to lock up. As the sun baked, I knew this was a bad sign and I thought of the 'tremors' I felt an hour ago on the bike. As I was leaving T2 my sweet wife said 2 times quite loudly, "make SURE you drink plenty of liquids!" Why didn't she say something about a good bike ride or I look great?
Well after about mile or two I realized why my wife sounded more concerned than encouraging; I must have looked awful. I began struggling as I ran into a headwind and started to monitor an elevated HR. Then I remembered I hadn't urinated since 7 am. I now realized how severe my dehydration problem was and the clues were clear: cramping on the bike, not remembering what I said to Alex T., stumbling at the dismount, the lady in T2, my hamstring trying to cramp and my wife's 'encouragement'. Not an ideal start to a marathon most likely....nor my plan.
As I made way through the first 3-4 miles I saw my good buddy Alex Weaver! Praise God for a friend on the course! He looked as though he had skipped half the bike because he looked fresh. I hoped it was just a matter of time til we would run together. That's what I needed right now: a slow pace and good friend.
I worked consistently to hydrate and stuck to my plan of just gu and salt tabs while walking each aid station. Where's Alex I kept thinking? I got to see Alex Weaver about every 20-40 minutes based on how the course was set up and my family and Alex Teague every 60-80 minutes or so. So fortunately, I was seeing friends and family intermittently throughout the marathon. I did walk 2-3 minutes at each buffet table/aid station from miles 15-20 and that much walking was not in my plan, but I really wasn't very successful at rehydrating. I think I was equally bloating. I did start chewing some pretzels and they were tasty, but my body was just not processing calories well. After unlimited encouragement from strangers (your name is printed on your bib #), family and friends, I was approaching my last 6 mile loop. My daughter and her boyfriend were willing to run (I can't say 'jog', please don't look up my pace) the final loop, but I told them I had to do this solo and thanked them. On the final loop I saw my training buddy and mentor. We just stopped, shook hands and chatted briefly. I was truly disappointed we were not running on the same mile or I would have just sat and waited so we could finish up together. I had said many times during training it would be cool if we could run the marathon together and having seen each other 7 times on the course, in a small way, we kinda did.
Fortunately I only fought a 'real' cramp on the run during mile 24. Sure every mile was hard and the legs were tight and heavy, but I think a strong core and trying to maintain form were key to avoiding cramps. I can't underscore the importance of that core work - without it, I am sure my unbalanced torso would have caused more problems.
Heroes: Alex Teague and his daughter for driving from Denton to work the race, encouraging us on the bike course and 12 times on the run course! My family and Alex Weaver's family for their patience, encouragement and presence throughout the run course. Ben Drezek pulling out a chair and hanging out to encourage us run. And the stranger sitting in the lounge chair on the course chatting with me, twice each lap, as if we had been neighbors for years.
Lessons learned: be more mindful of the humidity (86%) and conditions (wind and heat) as they unfold - then adjust as you can. I should have backed off at 28 miles when I noted my avg speed, avg HR and consistent winds. It was quick for several reasons - I chalked it up mostly to a tailwind, but was probably wrong. When I picked up my award the next morning, I learned Saturday had been the hottest Redman in history and the second windiest day; the avg finisher was 62 minutes slower in 2014 than in 2013....hmmm, well I was 'all in' from the start, no debate there.
Lastly: Trust your training - I would not change a thing in my prep based on my limited experience. The Maffetone method kept me relatively fresh throughout my 18 week plan and injury free less some tendonitis in my foot in Sept (not a real issue once I rested and iced it). It was truly a great experience and I give God credit for the strength, courage and wish I had been a little more patient ;)

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September 20 2014 A WEEKEND OF RACING and NEWS

All Club Members  had their eyes on two athletes this weekend (Todd Gray and Alex Weaver) who were both stepping up to the full distance of 140.3 in Oklahoma at the REDMAN 140.3. Both succeeded with flying colors. We will be posting their blog report soon. 

We also had Ted Dunson racing a time trial where he again placed as a top athlete and won a very cool TROPHY. Check our pics to see some of their racing and award pics. 

Our upcoming races:

September

Stonebridge Sprint and Olympic

October

Louisiana Sprint Championship

Denton Monster ll Tri

Austin 70.3

 November

Local End of Season Race-Best of the Best Sprint   

IMPORTANT NEWS

  • A request for  TriSherpa Club Member's to volunteer at the Keller Monster triathlon October 19th.  Come and represent our club by wearing our club jersey or running T-shirt. LETS MAKE A SPLASH AND TOGETHER MAKE OURSELVES KNOWN!!
  •  End of Year TriSherpa party to be held Saturday,November 15th. Party hosted by our sponsors  Stacey and Walter Nusbaum. This will be a great night of food, drink,  and great stories from the 2014 season!
  •  2015 Video Project. We will be reserving the contract services for this very cool and affordable commemorative video.  Each athlete will have an equal cost share.  More info will be discussed at party.
  •  Non-refundable deposit ($100) due by date TBD for those athletes wanting to participate in our April "TRI2TRAIN" CAMP (April 8-12).

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Alex Teague 2014 Ironman Louisville Race Report

Ironman Louisville

Louisville, Kentucky
United States
World Triathlon Corporation
91F / 33C
Sunny

Total Time = 12h 23m 23s
Overall Rank = 457/2400(ish?)
Age Group = 35-39
Age Group Rank = 78/300(ish?)

Pre-race routine:


Woke up around 2AM and had ate a fruit pouch, a couple bites of spaghetti and drank some sports drink. Went to the bathroom and then went back to bed. My alarm went off to wake me up after what seemed to me like a few minutes (actually 2.5 hrs). Got up, took a shower said goodbye to my wife and walked the 3/4 mile to transition, making sure to keep sipping on my sports drink the whole way.

Event warmup:


I really did not warm up for the event per se. After I got to transition I aired up my tires and loaned my pump to a couple other athletes, one of which broke my pump, grrrr.... After that I made my way to the swim start which was about another mile walk. I have to admit that I was pretty shocked to see the length of the line at the swim start. Since it's a time trial first come first served start, people were sleeping on the sidewalk and pretty much camped out. I had to walk barefoot for what seemed like forever and a day just to reach the end of the line. After getting there I talked with the athletes around me, some of which had done the race before. One of the athletes (don't remember her name) told me that she got a bacterial infection in her mouth after swimming in the river the previous year. I was a little concerned because it rained pretty heavily for the previous 2 days before the race. There was a sign by our hotel right on the river that said, I shit you not, "Avoid skin contact with water after rain".... needless to say, I made a mental note NOT to swallow any water on the swim, as much as possible anyway. After about 30 minutes in line I saw my Wife, Kids and my Dad. I was pretty happy to see them, but knew what it took for them to find me being that my wife Jeni is super pregnant. Right after they showed up the line started moving pretty fast. I'd say within 20 minutes we got to the swim start. Along the way we got to see the pros swim by and struggle through the current on the way out to the tip of the island. I was very surprised at the current. It seemed like they were moving really slowly at points, maybe it was just the fact that I was watching from the shore, but it sure seemed like they were moving pretty slowly.  The line for the swim start moved along pretty fast after it started moving.  Before I knew it, and before I even had a chance to get nervous I was on the dock and jumping in the water.  It all happened really quickly when we got close to the start.

 

Swim

  • 1h 12m 44s
  • 3800 meters
  • 01m 55s / 100 meters

Comments:


Beware of the water here. It turns anything of light color to a dookie brown. Outside of that I had a good swim. Nice and relaxed, long gliding strokes and just taking it easy. I was very conscious of not going out too hard and getting my HR out of bounds. Once I hit the turn I picked up the pace and really got into my stride. Before the turn it was hard to be consistent because people were all over you, despite the TT start. There were plenty of aimless wandering swimmers that would swim back and forth into me. I was a lot more aggressive on this swim than I have been in the past. I did not kick people but I forcefully pushed people off of me.  I could definitely tell a difference going downstream vs upstream.

What would you do differently?:

Nothing really. I was happy with my swim.

 

Transition 1

  • 07m 43s

Comments:


T1 was pretty insane. As I came out of the water I was cheesing pretty good. I felt great, saw that my swim time was faster than I planned for and was just really happy to be through the first part. I ran up the chute past the walkers and hollered out my number to the bag runners. My bags were right by a sign so it was easy to direct the runners exactly where to go. I got my bag quickly and then headed into the changing tent. It took a sec to find a seat because the whole tent was jam packed. People were just meandering about..... as if there was not a race going on. I packed all of my items in such a manner that I could methodically put them in my pockets or use them etc. After getting situated I sprayed myself down with sunscreen and ran out of the tent. Stopped by the sunscreen station and all of the volunteers were already helping others so I helped myself. Ran to my bike and headed out of transition. As I was going under the T1 Bike out inflatable I heard my Dad yelling my name and was super happy that I did not miss them. Hopped on my bike and headed out.

What would you do differently?:

Figure out a way to shave off some time, even though transition is ginormous.

 

Bike

  • 6h 07m 12s
  • 112 miles
  • 18.30 mile/hr

Comments:


I think I was pretty paranoid about hydration so at every aid station I took on a bottle of water, a bottle of perform and slugged down as much water as my stomach could handle right away and then the rest of the time between stops I would alternate between perform and water. I also took salt tabs every couple hours and was taking a gel every 30 minutes (all of which I brought with on the bike). I even snagged some gu chomps and munched on them to break up the gel monotony. Overall I was well hydrated. I can neither confirm nor deny peeing on myself......

I was not paying attention to anything other than cadence and HR until I hit the somewhere around mile 80. I picked up the pace and pushed up my HR to the top end of zone 2 for the remainder of the ride. I felt really good and felt like I had a ton in the tank so I was comfortable doing so. On the final 20 miles or so I had a pretty comfortable pace going.

What would you do differently?:


Nothing really.

Transition 2

  • 06m 5s
  •  
  •  

Comments:


T2 was a lot less hectic than T1. There were not nearly as many people in the changing tent and it was much easier to get my stuff on and get out of transition. With the same methodology I used in T1 I had everything in my bag so I would not forget anything. I put on some more sunscreen and headed on out.

What would you do differently?: Maybe move a little faster.

 

Run

  • 4h 49m 39s
  • 26.2 miles
  • 11m 04s  min/mile

Comments:


I think the best decision I made for the run was to fill my arm coolers with ice at EVERY aid station.  It was melting so quickly that it would not even last a mile (dist. between aid st.).  I was doing everything in my power to stay cool on the run. Even with my hat, arm coolers and tri top full of ice I was still super hot. The first 6 miles were great. I felt really strong and good and was surprised that my legs did not feel heavy like they usually do running off the bike. My hydration on the run was pretty rough, at least in comparison to the bike leg. Perform was not agreeing with my stomach and neither were gels. I was drinking water and about every hour some salt tabs but I could tell that I was starting to fade because I was not taking on many calories. I tried coke and regretted it, as it was nowhere near flat. I was burping for the next couple miles. The winning combo was water and pretzels. Surprisingly enough I could eat as many pretzels as I wanted and my stomach was digging it. I kept this up throughout the remainder of the race and did not try anything else because it was working. I did not walk at all except for the water stops. A couple took longer than I wanted because I needed ice and it seemed like several of the stations were getting low or did not have just ice. If I had not been stuffing my arm coolers with Ice I think it would have been a completely different run for me. The volunteers on the run course were great. They helped me stuff my arm coolers and clothing with ice and made sure I got everything I needed. What was really cool was to see my Dad at the mile 3 aid station. He was volunteering and I almost went right by him. He hollered at me "Hey Alex!" and I snapped back to reality. He walked with me to the end of the aid station and we chatted briefly until I started running again. Lots of cool spectators cheering you on along the entire way. I tried really hard not to look at distance completed/left and pace. I focused on HR the whole way and made sure I was in the zone. I was getting a little concerned that my HR was so low, as usually it's the opposite. I decided not to worry about it too much because I felt great. Around Mile 18-19ish, right around the last turn I started to flag a little bit and really had to struggle through (mentally) not walking. I just focused on making it to the next aid station. After a couple 2-3 miles I started to feel better and picked up the pace significantly because I felt pretty good and kept that pace to the finish. As I approached the finish I could hear the spectators and was really ready to cross and finish. The closer I got the more I was smiling. I could not help it at all. I was looking for my family the whole way across the finish. As I got closer some dude was sprinting around me to the finish.... butthead. Anyways, about 30 yards from the finish line I heard my Dad hollering from behind me and turned around and saw everyone. My son was on my Dad's shoulders and looked pretty wide eyed. I'm not sure he even knew it was me. I turned around to wave at them and before I knew it was across the finish line. I walked to the end of the chute and waited for my wife and family. We sat a little ways from the finish for about 20 minutes or so while I collected myself.

What would you do differently?: I think I could probably have pushed myself a lot harder on the run.  I was too concerned about blowing up.

 

Post race

Warm down:

No real warm down... lol. My warm-down consisted of me walking through the finisher's chute and plopping my butt down on the nearest suitable seat (sidewalk).

What limited your ability to perform faster?:

Definitely the heat. I was pretty paranoid about the heat and the effect it would have on me. On one of the longer training sessions I had this year I bonked on the run because I was severely dehydrated and it devastated my ability to run. I did not want this to happen during my race so I took it easy where I could and probably over-hydrated. I was a little concerned about electrolyte loss with the excessive urination but took salt tabs to compensate.

 

Event comments:


This race was a great race overall. The race was very well supported and the volunteers were great. Everything was on time and very well organized. I was able to quickly check in and get my packet without issue. A great part of the race are the spectators. They were cheering athletes on all along the bike and run, more so on the run but it definitely makes a difference.

If you're thinking about doing this race I would highly recommend staying at the Galt House hotel, which is where I stayed. It's the host hotel and was fairly nice. The reason I recommend it is because packet pickup and Ironman village is inside the hotel. There's also restaurants inside the hotel that serve buffet breakfast (not free) that's pretty descent. Anyways, the location is close to transition and made it much easier to get everything done easily, especially with my family (pregnant wife, 2 & 10 year olds) in tow.

 

 

Individual Section Performance


Swimming

01:12:44 | 3800 meters | 01m 55s / 100meters

Age Group:143/300

Overall:980/2400

Performance: Good

No HR data for the swim

Suit: Tyr Torque Lite

Course: The course is a time trial start with the first 1/3rd of the course going into the current. Once you hit the end of the island you swim a couple hundred yards further to the turn buoy. Once you hit the turn you can feel the difference in swimming with/against the current. It's much easier on the way in from the turn.

Start type: DivePlus: Time Trial

Water temp:0F / 0CCurrent:High

200M Performance: Average

Swim Remainder:  Good

Breathing: Good

Drafting: Average

Waves: None

Navigation: Good

Rounding: Good


T1

Time:07:43

Performance: Ok

Cap removal: Good

Helmet on/Suit off: No

Wetsuit stuck? No

Run with bike:Yes

Jump on bike: Yes

Getting up to speed: Good


Biking

06:07:12 | 112 miles | 18.30 mile/hr

Age Group:101/300

Overall:639/2400

Performance: Good

Avg HR on the bike was 139. I tried really hard to maintain zone 2 throughout the bike leg. I was surprised by some of the hills. I saw that there was ~5400 ft of climb but that means nothing to me really..... Some of the hills were pretty significant but I spun up them and maintained a level HR as much as possible. Never went anaerobic at all.

Wind: Some with gusts

Course: The course is a nice course for the most part. There were some rougher patches of road but generally speaking the road surface was good. The roads were all still very wet from all the rain. As I was saying in the previous section I was surprised by some of the hills (up and down). It was a little more than I was expecting but I did not have any problems whatsoever with the hills. I did see some pretty serious crashes on the descent though. You have to be careful on the descents because speeds can get close to 40 miles an hour, I think I topped out somewhere around 36.

Road: Smooth WetCadence:92

Turns: Good

Cornering: Good

Gear changes: Good

Hills: Good

Race pace: Comfortable

Drinks: Too much (Don't ask and I won't tell)


T2

Time:06:05

Overall: Good

Riding w/ feet on shoes: Good

Jumping off bike: Good

Running with bike: Good

Racking bike

Shoe and helmet removal


Running

04:49:39 | 26.2 miles | 11m 04s  min/mile

Age Group:78/300

Overall:457/2400

Performance: Good

Keeping cool: Good

Drinking: Just right

My AVG HR for the run was actually lower than on the bike. I'm not sure how this was possible but I was pushing to get my HR into mid zone 2. It felt like I really had to push hard to get my HR to raise significantly. In the latter part of the race I was going faster than I had all day and was in zone 1.9.... WTF??? I just rolled with it.

Course: The course is a two loop out and back and generally flat with a couple small hills, if that's what you want to call them. Toughest part of the run was having to run by the finish line on the way out to the your second lap. Pretty tough to see. Other than that there were lots of areas with nice shade trees but it was a really hot and humid sun.


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Tri Sherpa News 9-7-2014

Folks,

Today was yet another day of success for our team. It is your love of the sport and great spirit that brings us success and I thank each of you for that. Lets get to the updates. 

Today's race at the Old College Tri had many of us racing, some of us teamed up. We didn't take home team awards but we did have success as individuals. In addition, I saw many of us reach our goals as well as have personal PR's.  All in all, our team had an overall great race experience and some great fun which is what I like the most about  Dallas Athletes races. 

Many came out to support us racers and that is most appreciated. Bryan took some great pics so keep your eyes open on the website!

We have an awesome new sponsor, Coker Legal.  Please consider them should you have legal needs! Duane Coker and his wife Louellen are avid triathletes as well. In addition, we have recruited Cadence Cyclery in South Denton as an affiliate sponsor. We are looking forward to a stronger partnership with them in the near future and will keep you posted on how this unfolds in 2015!  At this time,they are offering TriSherpa members a 15% discount on "most" of their inventory. Please wear your TriSherpa shirt when you visit their shop if you would like to receive the discount. 

New Club Members: Bill Kresser of Ft. Worth

                                    Brady Lemons of Denton

Our main goal is to continue to grow our club. Thanks to each of you for representing our club well and for helping making this club a success. I look forward to a great time of training and racing with you all!

 The Keller Monster triathlon on October 19th needs volunteers! Let's give back to Dallas Athletes and say ThankYou for their support of TriSherpa and for doing such a terrific job hosting great races in our area! This effort strengthens our relationship with DA and promotes our brand!  We will be wearing our TriSherpa shirts and maybe we will end up with a few recruits by the end of the day! Please notify me asap if you are able to volunteer, it would be greatly appreciated!

Our recent clothing order should be in by October 9th.- Payments must be received prior to date of delivery to members.

 Tri Sherpa is all of ours! Lets make it GRAND!!!

Archie

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Your Swimming Tips For August

Folks, swimming is not a sport where an athletes can power through for any length of time greater than very short distances (less than 400 meters). Unlike running and cycling the technique required to swim long distances is the most important. Here are some tips to improve your technique.

  1. Relax in the water.
  2. Start with your head facing downward.
  3. Allow your entire body to roll to the side when breathing.
  4. Give yourself ample time to take in a full breath by first starting the breath period early in the pull stroke and returning to the head down position by the time that same arm is moving forward past your head reaching for the next stroke.
  5. Point your toes in the water and look to return to the superman position after every stroke. ( full catch drill).

If you can do the above mentioned things, your body should acquire balance in the water and you should have enough air to accomplish longer distance swimming.

TRISHERPA

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TriSherpa Expansion Plan

Those looking to join our multisport club will hopefully do so knowing that our group was developed specifically for the athlete, to enhance their journey. Our club is structured for both vertical and horizontal growth. 

Vertical growth: local athletes, sponsors, programs and incentives are focused on improving in all areas.

Horizontal growth:  Seeking like minded athletes and coaches who have the interest and ability to mentor and organize TriSherpa "sister" clubs in areas outside the DFW metroplex. Our goal is to provide them with a club that has a recognizable brand along with credibility, with the ultimate goal of creating a real "name" for ourselves in the sport of Triathlon.

We extend this opportunity to anyone who is interested in becoming part of our club regardless of where they live. Please contact us if you have an interest in being a TriSherpa member!

TRISHERPA

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Nationals- Olympic and Sprint

We had a few of our stud athletes race in Milwaukee this past weekend, all doing the Olympic distance race. Austin Foster and Stone Walters both competed in the 16-19 AG and performed well! Brad Bowerman raced in 40-44 AG and also had a great race! Bryan Girouard suffered a stress fracture in his foot just prior to the race so he served as a true Tri Sherpa and supported the to youngins.. We will have pictures to follow!!

Our very own TriSherpa member, "Young Skywalker", 17 year old Mr. Austin Foster won and received a USAT most inspirational comeback award. What an amazing story! 

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Updates

 Hello Team,

Tri Sherpa is making headway in establishing our club in the area.  First, I simply wanted to say how much I have enjoyed working with you guys.  Good things are happening here and I am glad to be a part of it. 

Kits are in production and on time shipping expected.

Our BBQ has moved to accomodate the greater numbers and good of the order- it is now planned for July 25 Friday evening 6-9 pm We will be passing out our clothing orders! We will also have some gifts and options for purchase. Running Tshirts will be available for cheap!! :) can't wait for you to see those! (We urge folks to wear those for our Tuesday night track workouts to represent!! :)

Tri Sherpa has purchase tent space at TWU sprint and plan to have an impact there. We will have at least three teams racing and hope each of you can come out and race or cheer for us who are and have great team dynamics out there. (A chance to have others catch our synergy and join us) the marketing director will be raffling off certificates that Tri Sherpa has presented!

Compu trainer program is in full swing and welcome anyone who wants to take part. Contact me for details.

We had 7 runners Tuesday night and hope to grow that! It is part of your membership so bring it!

Saturday rides are forming into three specific groups that may or may not start or finish together. (Point man- Alex Teague with Alex W and Todd rolls 4-5 hours at 19ish and starts early/myself starting at 7:30 rolling medium distance 2-3 at 20+ ishwith a brick run directly afterwards/ and the short distance growing weekly towards the 2 hours and beyond with Shona Stephanie and Shona and Todd's wife (rolling about 15 ish) please share this with anyone. Exposure brings more members which grows our group. 

We have a new sponsor BIKE PATH we get 15% off when wearing Tri Sherpa shirt or other gear.

WE ASK EACH TRI SHERPA MEMBER TO WEAR KMF GEAR TO THE THE KMF SPONSORED TIME TRIAL IF YOU HAVE IT. He does a great service and would be our way of giving back.

Thanks for being a part of this you guys n gals!!!! 

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TWU Pioneer Power Sprint

Come join your fellow club members and triathletes at the TWU Pioneer Power Sprint and 5k July 17th.  There's sure to be a great showing from out club!  If you're not signed up yep sign up with the link below, and remember there's a club discount thanks to Dallas Athletes Racing. Hope to see you there.

 

THE 2014 TWU SPRINT RACE SERVED AS OUR FIRST RACE AS A TEAM WITH ROUGHLY 20 ATHLETES RACING. DEEMED A SUCCESSFUL REPRESENTATION OF OUR NEW CLUB. WE TOOK HOME NOT ONLY MANY AGE GROUP AWARDS BUT ALSO TOOK THE CO-ED AND ALL MAIL TEAM AWARDS. CONGRATULATIONS TO EVERYONE WHO CAME AND RACED.

http://www.dallasathletesracing.com/races/twu-sprint-tri/

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