Beacon Hill Triathlon #11 @ Capo Beach

Another great race is in the books.  

Thank you to all of the race volunteers.  Big thanks to Jesse the Lifeguard for giving everybody peace of mind.  And thanks, as always, to our sponsors, Cytomax, Clif, and Fleet Feet Laguna Niguel. 

The overall storyline in today’s results is consistency in training in all three disciplines.   It was obvious who was weak in certain areas as we had the most inter-discipline position changes of any Beacon Hill Triathlon. 

A finely-tuned Steve Austin took home first-place honors by clipping a sub-hour finishing time.  A few of the back-of-the-pack guys are making quick ascents to the top and beginning to consistently finish in higher positions.  As always, we had a good percentage of first-time triathletes who all thoroughly enjoyed their experience.      

I think we all agreed that this was the best venue of the eleven official Beacon Hill Tri races.  The new course was fast and flat with no street lights.  Every leg was out and back so it was easy to judge the distance of the athlete in front of, or behind, you.  For the first time, we had bike racks in the transition, five full splits, and an open-water swim.  We will definitely be racing at Capo Beach again. 

5 quick lessons from today’s race:

1. Always pre-ride the course.  At very least, thoroughly study the course map.  There is nothing more demoralizing than riding your hardest only to find out that you’ve been going the wrong way for fifteen minutes.
2. Practice your transitions.  You can shave 2-3 minutes with 10 minutes of practice.  There are NO other areas of this sport that give such great returns relative to practice time.   
3. When the water’s cold, bring a wetsuit.  The obvious benefit of a wetsuit is insulation from the cold water.  This allows you to retain body heat and thereby expend less energy.  The buoyancy of the wetsuit also helps to align your body in the proper swimming posture, and can act as a life preserving device.  Lastly, a wetsuit helps reduce body drag in the water.
4. Pack your transition bag the night before (and use a checklist–I will post one on the website before our next race).  You don’t need goggles to swim or shoes to run, but it makes the race a whole lot better.  More importantly, if you show up to a race without your bike or helmet, you won’t be able to compete.
5. Wear proper clothing.  This includes compression shorts and an aerodynamic shirt.  Most people will learn  this lesson quickly because not heeding the advice can leave a lasting “impression”.  Blisters and bruises are some of the less-painful injuries that can be caused by improper attire. 

Now I’d like to pay homage to our new course, and this amazing sport.    

…We descended upon Capo Beach on Saturday, well before sunrise.  Our newly designed PVC bike racks were assembled, and the aid stations were stocked with food and drinks.  Anticipation of our first open-water swim was high, and the ominous sights and sounds of the 58-degree Pacific Ocean inspired feelings of awe for some; dread, fear, or even terror for others.  For all, there was a serene calm of respect for the pain we were about to subject ourselves to. 

Triathlon is a special sport.  As you stare across the starting line at all of the competitors, you begin to feel like you have already accomplished something just by showing up.  It’s one of the greatest moments in life, when the frantic shuffle of the pre-race transition setup slows for a brief second just before the starting gun sounds and dozens of able-bodied athletes in slick, black wetsuits plunge into the icy waters for an all-out test of physical and mental endurance.  This is why We All Tri…  

S.M.A.R.T. Goal Setting (How to set achievable goals)

Setting goals seems like a mundane task; achieving goals is often the difficult part.  There is, however, a science to goal setting that makes the achievement of goals much more simplistic.  The answer is S.M.A.R.T. goal setting. 

The acronym ”SMART” stands for Specific, Measurable, Attainable, Realistic, and Time Bound.  If you take the time to set your goals in this manner, you’ll quickly see the faults in attempting to set a goal in any other way.  In fact, you’ll notice that if you leave out even one of the above standards, you aren’t actually setting goals at all.

The goal-setting process is collective.  In other words, you have to create a goal that simultaneously works within all of the SMART confines.  You may think a goal is Attainable, but the Time-Binding factor makes it unRealistic.  Trust me, the sentence you just read will make sense after you’ve finished reading this post.   

Think of a goal you have for yourself and write it down. 

Here’s one if you’re stumped: “I want to lose weight.”  I hear this “goal” all the time.  As we’re about to see, this is not a goal at all, and it will never get accomplished.  How would you even know if you’ve achieved your goal?

Now, let’s see if your goal meets each of the following standards:

Specific–Goals must be specific.  General goals are a setup for failure.  “Losing weight” is not specific.  “Losing 10 pounds” is specific enough.

Measurable–A lot of your motivation and determination will come from experiencing smaller successes during your journey to your ultimate goal.  If your goal has to do with weight loss, every pound is a measurable metric.  You should re-tailor your goal to have an aspect that’s measurable. 

Attainable–Know your limitations and set a goal that’s within reach.  You can always set additional goals once you’ve reached your original goal.  Again, success breeds motivation.  Don’t sell yourself short though, you will find that if your goal fulfills the SMART criteria you will grow and expand to reach your goals. 

Realistic–Your goal must represent an objective towards which you are both willing and able to work.  Make sure that every goal represents substantial progress.  If you truly believe it is possible, it’s probably a realistic goal. 

Time Bound–You must set a time frame in which to accomplish your goal.  The time component is closely tied to the measurability, attainability, and realistic nature of your goal.

So now go back and take a look at your original goal.  Let’s fix it up a bit. 

We originally had the goal “to lose weight.” 

Here’s a few versions to toy with:

“I want to lose 100 pounds.” 
“I want to lose 25 pounds by this weekend.”
“I want to lose 15 pounds and eat all of the chocolate that I want.”

Clearly these are all flawed.

Now try this:

“I want to lose one pound a week for the next 10 weeks.”

This goal is much better than any of the other “goals”.  It almost makes the goal seem easy to accomplish.  That’s because you can envision the steps in your mind.  Our original, non-SMART goal of “losing weight” creates no clear path for our mind to embrace. 

Now you can break the big task into much smaller tasks.  You can focus on losing one pound every week.  That certainly doesn’t seem very difficult. 

SMART goal setting is a powerful tool that is easy to learn and put into practice.  Good Luck!  

Total Immersion Swimming–The Book

When I first got interested in triathlon, my biggest apprehension was the swim.  Overall, there was plenty to be apprehensive about.  For starters, I’d never completed a 5k and I didn’t own a bike.  Endurance sports were never my strong point.  But what scared me more than anything was the thought of the swim.   

I grew up at the beach, so I wasn’t afraid of the waves or the riptides.  I will admit to a semi-controllable phobia of sharks and other less-real sea monsters, not to mention a complete disdain for cold water, but the real fear for me was that I didn’t know how to swim.  That’s an exaggeration.  I knew how to move around just fine in the water, I just always kept my head up.  I’d been using an advanced dog paddle my entire life. 

I’m the kind of guy who needs a goal to learn anything new, so I went online to sign up for a race.  I looked all over the web with two criteria: 1) the race had to be in Southern California, and 2) the swim had to be short.  I eventually found the Solana Beach Tri.  The swim is the shortest of all Southern California triathlons–1/4 mile.   This would be followed by a 12 mile bike and a 5k run.   

At the time, I was living in Los Angeles, so I paid $3 a session to swim at the Santa Monica City College pool.  In retrospect, it was an incredible facility with lots of great swimmers in the water.  I watched some of them swim, then jumped in and started stroking. 

The first distinct milestone I reached was learning to breate out while my head was under water.  That made it so much easier to breate in when my head came up.  My tone there is somewhat tounge-in-cheek, but this really did happen.  It turns out that this is a common problem with first-time swimmers. 

Next, I realized that I needed to breate on more consistent strokes.  Initially, I was swimming until I was completely out of air, then coming up for a big breath.  Sometimes I would go ten strokes without a breath.  Since I could only breath on my right side, I began breathing every 4th stroke (I’m not entirely sure how to count strokes in this context, but I mean that I took a breath every other time my right hand came forward). 

For three months I swam in this manner.  Eventually, I was able to swim 32 laps without stopping and I felt ok about my upcoming race.  In the meantime, I had been running up and down the San Vicente median, and riding my borrowed bike the requisite 12 miles. 

On race day I made swimming breakthrough number three.  About fifty yards into the swim I noticed that everybody was breathing every two strokes.  For me, this would mean taking a breath every time my right arm came forward.  I tried it until I hit the first bouy.  Then I had my first taste of feet and arms and wetsuits, and I think even the ocean floor.  And once I resurfaced I went back to my refined doggy paddle for the rest of the swim. 

I finished the race in pedestrian fashion.  My transition times totaled over ten minutes, and my bike and run were just barely passable, but I was hooked. 

My swimming didn’t reach many breakthroughs for quite some time afterwards.  I had terrible technique, and just kept getting stronger and better at swimming with poor technique.  Sometime later, I happened to be swimming next to a guy who was getting a personal coaching session.  His $200, and my good timing, meant free lessons for me. 

I have to admit, I didn’t learn much directly, but I kept hearing the coach talk about “pressing the bouy”.  I looked this phrase up on the internet afterwards, and came across Total Immersion.

This was back when I thought working harder was the only was to get better.  It’s almost laughable to think of how I would sprint up and down the road on my bike as fast as I could go.  My runs and swims were the same way.  When I got tired, I’d stop until I could go again. 

I would never have “wasted” the $20 on a book about swimming, but I found a copy at the library and took it on my next vacation.  After just a few weeks of trying the drills and learning how to “press my bouy”, I could feel a difference in the water.  I wasn’t blazing fast, but I could swim for much longer without tiring.  In fact, the guy who had been taking the lessons could now swim almost effortlessly for what seemed like an eternity. 

My swim times the following season were much faster, and I was fresh almost immediately coming out of the water.  This was good enough for me until just recently.  This season I’ve been swimming with a masters swim team, and the coaches have corrected at least half-a-dozen errors in my swimming.   It turns out that the book explained the theory well, but what felt correct to me was visibly incorrect. 

Here’s my final verdict on the Total Immersion book.  I read the original version which is pictured above.  I ended up buying a newer version recently, and it seems to be roughly the same.  The reading is not engrossing by any means (and I’m a person who actually happens to prefer non-fiction) but it was well worth my time.  It gave me a solid understanding of the fundamentals of TI swimming, and I actually improved quite a bit.  The biggest benefit of reading the book came when I started swimming in coached practices.  I feel like I’m able to catch on more quickly when the coach is describing a drill or helping me with my form because I already have an understanding of the concepts that are being taught.  As I said, you may feel like you doing something exactly as it’s being described in the book, but ten degrees of angle here or there makes all the difference in the world, and it’s difficult to catch without a trained eye. 

I will review the Freestyle: Made Easy DVD soon.

Triathlon Bike vs. Road Bike

Everybody keeps asking, “should I get a Triathlon Bike or a Road Bike?”  Well, here I’ll explain (and show) the differences, and attempt to convey the benefits and drawbacks of one versus the other.  In following posts I’ll help you walk through the actual bike buying experience. 

There are three major differences between a triathlon bike and a road bike.  One difference, the frame geometry, is what actually determines the literal definition of a Triathlon Bike versus a Road Bike.  The other two, aero bars and wheel size, are also a part of the whole equation.

The true deliniator between a “Triathlon Bike” and a “Road Bike” is in the frame geometry.  The frame is the core of a bicycle and the main part to which all of the other components are fitted.  The frame geometry refers to the angles and shapes of the frame’s tubing.  An image from a similar article on the Bike Sport Michigan website is helpful in showing this difference:

This standard frame design is referred to as a diamond frame.  As you can see, each of these frames is comprised of two triangles sharing a common tube–the seat tube.  The angle of the seat tube differentiates a Triathlon Bike from a Road Bike.  The image above clearly shows the difference between a standard Road Bike, which typically has a 72°-73° seat tube angle, and a Triathlon Bike, which will have a seat tube angle of 76°-78°. 

What effect does the seat tube angle have on a rider?  Well, the steeper the seat tube angle, the more effort is exerted by the cyclists hamstrings compared to his or her quadriceps.  That means a Road Bike allows you to use your bigger muscles (quadriceps) more and therefore you can exert more power relative to a Triathlon Bike.  It also means, when you get off the bike, your quadriceps are more tired.  No big deal if you are done for the day.  Big deal if you still have to do some running. 

To make up for the reduction in power that a steeper seat tube creates, a Triathlon Bike will typically have one or both of the following compensating features: aerobars and smaller wheels. 

Aerobars serve two major purposes.  First, they put the cyclist in a more aerodynamic position.  This drastically reduces wind resistance at higher speeds.  Second, they allow the cyclist to ride in a more restful position.  Aerobars are almost a necessity for any triathlete.  It’s important to note, however, that aerobars can be installed on nearly any type of bike by using clip-ons.

The main difference between built-on and clip-on aerobars is the positioning of the shifters.  You will have bar-end shifters on built-on aerobars, as shown in the picture below.  Notice the shift levers at the end of the aerobars and the brake levers at the end of the handlebars.  This is designed for racing efficiency; you do not have to come out of the aero position to shift.  This also means that you cannot brake and shift from the same position.  Riding with this style of aerobar is not for beginners.  Built-on aerobars now come standard on most mid- to high-end triathlon bikes.  

The following picture depicts clip-on aerobars.  As you can see, these mount directly to your existing handlebars and allow you to ride in the same aero position as with built-on aerobars.  The main difference you’ll find with clip-ons is that they do not have bar-end shifters.  You shift and brake from the standard position on your handlebars.    

Learning to ride in the aero position is a bit tricky.  You give up quite a bit of control with regard to both maneuverability and functionality (shifting and braking), but the results typically worth the effort. 

If you decide to put clip-ons on a standard geometry road bike, you’ll probably need to adjust your seat forward and reduce your stem length.  Otherwise, you will be much too stretched out, resulting in reduced power and increased fatigue, and negating any of the benefits of the aero position. 

As for wheel size, there was a time when many triathlon bikes came with 650c wheels.  These wheels are smaller than standard 700c wheels and supposedly offer faster acceleration, greater climbing ability, and a reduced profile (smaller wheels = less wind resistance).  Technically, these benefits are all true.  However, as a matter of practicality, there are very few instances in which the benefits of 650c wheels outweigh the drawbacks. 

First, if you’re learning something from this post, you’re probably not fine-tuning for the 12th leg of the Tour de France.  In other words, you don’t have a different bike, helmet, shoes, sun glasses, etc. for each ride you take.  If this is the case, and you have the choice, I suggest sticking to 700c wheels.   

So there you have it.   You now understand the fundamental differences between triathlon and road bikes.  To further your bike knowledge, I’ll leave you with the following bike-frame schematic from Wikipedia:

CLIF Sponsors Beacon Hill Triathlon

The Beacon Hill Triathlon is excited to announce its newest sponsor.  CLIF will provide pre-, post-, and in-race nutrition to Beacon Hill Triathlon participants and spectators.  We’ve currently been supplied with three products:

CLIF BAR

Here’s an excerpt from clifbar.com: 

“We want a simple approach in an energy bar—not complicated formulas or gimmicks. Don’t you? It’s just an approach that makes sense.CLIF BARS are a great-tasting, convenient source of energy for any activity.

The Natural Energy Bar®
To perform at your best, the last thing you want to put in your body is a synthetic product.

That’s why we believe in using healthy ingredients, such as organic rolled oats, organic roasted soybeans, organic milled flaxseed and organic soy flour. All 16 CLIF BAR flavors are made with 70% organic ingredients. It’s your body, you decide™.

Nutrition for Sustained Energy®
With a mix of carbohydrates, protein, and fiber, CLIF BAR is a moderate glycemic index food. What does this mean? Basically, you’ll benefit from a steady increase in blood sugar levels followed by a gradual decline (sustained energy!).Know what that means? You keep going.Eat a CLIF BAR 1 – 2 hours before a workout or race, and you’ll avoid the sugar high and crash associated with refined ingredients and sweeteners. A CLIF BAR delivers the boost you need without unwanted crash and burn.You don’t have to be an athlete to enjoy a CLIF BAR, but with the extra energy a CLIF BAR provides you may find it hard not to be.”

We were sent two great flavors, Chocolate Brownie and Crunchy Peanut Butter:

CLIF SHOT BLOKS

“CLIF SHOT® Bloks™ Chews—The Latest Energy Food Option for Endurance Athletes™Variety is the spice of life—we couldn’t agree more. We understand (’cause we’ve been there) that after numerous hours of training and racing, the body needs to mix it up a little in terms of what goes in the tank. That’s why we set out to create another energy food option that would complement our bars and gels. The result is CLIF SHOT® Bloks™ chews. They’re simple-to-handle, easy-to-chew, and provide similar nutrition to SHOT® gel, so they’ll fit seamlessly into your training and racing nutrition program.

Nutrition – Carbohydrates and ElectrolytesSHOT® Bloks™ chews offer very similar nutrition to SHOT Energy Gel. The primary ingredient for both is brown rice syrup which provides easily assimilated carbohydrates for working muscles. Both products also provide the mineral salts known as electrolytes. These electrolytes allow electrical impulses to travel properly throughout your body, permitting normal bodily function. When you sweat, you start to deplete your electrolyte stores and experience potential performance decline, so it’s best to help replenish them through food and fluid intake. One of our newest flavors, Margarita w/Salt, provides 210 mg of sodium which is 3 times the amount in other flavors. Sodium is the key electrolyte lost in sweat. Lose too much and performance declines dramatically, including a higher likelihood of muscle cramping. For hot days or for those that perspire excessively Margarita w/Salt is the way to go.

Form and Function We created SHOT® Bloks™ chews, each in a 10g size, so that 3 chews provide 100 calories. That makes it easy to track caloric intake during long outings. There are 6 chews to a double-serve package, so one package provides 200 calories.Organic IngredientsCLIF SHOT® BLOKS™ chews are the first product in the SHOT® line to be USDA certified organic, which means that each flavor contains a minimum of 95% Organic ingredients. We strive to use the most sustainable ingredients possible in our products. The environmental benefits of buying organic ingredients for our products have a direct positive impact on the air and water quality on this planet. CLIF SHOT® BLOKS™ chews are USDA certified organic by Quality Assurance International (QAI).”

We have the caffeinated Black Cherry flavor:

Z BAR

“Raising healthy and active children these days is not easy. We thought it was time for kids to have their very own CLIF Bar to encourage lots of play and healthy eating. It’s an organic baked whole grain energy bar filled with the nutrients that growing bodies need, WITHOUT unnecessary fat and sugar. And it’s from CLIF Bar, where we’ve always been about nourishing healthy people with great food.”

Everybody loved these new ZBars.  We handed them out after our June 2007 race and people were eating them and coming back for more. 

It’s a privilege to be associated with a company that shares our passion for physical fitness, community involvement, and environmental responsibility.  Thank you CLIF!

Beacon Hill Tri #10

The 10th running of the Beacon Hill Triathlon went off (mostly) without a hitch. It turned out to be one of the greatest races in the history of the event. The race was billed as a family battle, as Dave Bourne and Marc Hemeon both had family coming across the country to brave the grueling Beacon Hill Tri course.

The tribes came in heavy numbers. We had many returning Beacon Hill Tri participants, and a bunch of first-time participants and first-time triathletes. Just the way we like it. Aside from a few mechanical problems–a couple of flat tires and an improperly adjusted lens setting on the race camera–everybody finished in good fashion and enjoyed the event.

A special thank you goes out to our sponsors, Fleet Feet Laguna Niguel who set up our aid station and provided water and gels, Cytomax who provided Cool Citrus and Tangy Orange energy drinks, and CLIF who supplied Shot Bloks, CLIF bars, and the new Z bars. The racers loved the Bloks and everybody devoured the Z bars after the race, especially the spectators.

An even bigger thank you goes out to all of the spectators. We loved having groups of cheerleaders yelling out of cars and cheering from the sidewalks throughout the race. We truly appreciate all of the support.

Due to the bigger and bigger crowds we’re planning the next event in the Dana Point Harbor. The swim will be our first open-water swim, although in the heavily-protected waters of baby beach. The date is tentatively set for September 15, 2007, so get the wetsuits ready.

For more photos of the June 29th race, click here.