Wednesday, April 27, 2011

Retul University


Back in March I had the opportunity to visit Retul University in Denver to obtain my fitting certification. I’ve sat in on a hand-full of fittings here at the Bicycle Studio as John led the fittings as he has been doing for the past 15 years including 3 years with Retul. With a degree in Kinesiology I found it fairly easy to comprehend the basics of the fits. But when it came to reading and dissecting the data, I found myself overwhelmed with information. So the visit to Retul University was the ideal learning opportunity for myself to get a solid base of knowledge on Retul.

            Before we could participate in the class we had to complete prerequisite lessons and tests that would be covered in the three days that we were at the Retul Studio. The lessons learned were basic bike fitting topics that would help us improve our ability and knowledge of fitting such as basic anatomy, basic exercise physiology, the fit flow, marker placement, physical assessment and assessing the Retul data ranges. Once we are able to confirm that we understood these basic concepts, it was on to the big show.
I must admit that I walked into this learning experience a little intimidated. I didn’t know what to expect going into this course, I imagined the usual “college” experience of sitting in a lecture hall full of hung over students from the nights “study session” as the professor rambles on about how the endoplasmic reticulum (ER) is responsible for the production of the protein or something of that sort. But my fears were quickly diminished the moment I walked into the Retul Studio and met one of the founders; Todd Carver and his Retul Staff.
The best part of the class was that our instructor was Todd Carver; since he is one of the founders we got a good look into why and how the system works and the ins and outs of the Retul 3D system. So it was no question that Todd knew his stuff and he’s done his fair share of fits. To name a few here is a small list of his past fits: The U23 Livestrong Team, Lance Armstrong, Craig Alexander, Tim DeBoom, Chris Lieto, Team Garmin-Cervelo, Team Radio Shack and the list goes on and on. So it was no question that we were getting our money’s worth with the knowledge that Todd brought to the table.
During my three days at Retul University all three of us fitters had the opportunity to practice out fitting on actual Retul customers. Each day we had about four clients of different ability and riding styles. While Todd led the fits we were all hands on in the process, each fitter was assigned a duty for each client. Once we gathered the data we carefully studied and discussed what we found, then as a group we conversed on to what we thought would be the best way to correct the client’s current position. The fits lasted about two hours each, and at the end of each fit we sat down together to discuss any questions we had or where we could improve on our fits. 
The information I learned in these 3 days at the Retul Studio was more then I expected. Some of the information was overwhelming in that every fit we did was different then our previous fit. What we learned from the previous fit necessarily couldn’t be taken into to the next fit. Each rider that comes in has a different style, purpose and or issue, and that is the beauty of Retul. There are no generalizations that apply to fitting a rider, each rider will have a unique fit and experience when they come in to use the Retul system.
            Though I may have received my certification with Retul, my education of becoming a better fitter hasn’t stop. The data doesn’t lie but to be a good fitter one must also be able to look past the numbers and look at the riders themselves. This is why for each client’s we do an extensive evaluation of there riding history, medical history and future goals. Here at the Bicycle Studio when we have a client come in for a Retul fitting that John will usually lead, I find myself learning something new in every fit we do. With his background in Physical Therapy, John brings a very valuable, unique style and knowledge that you won’t get with other fits in the business. I look forward to the ongoing learning process that John and the Retul System bring as well as helping each client reach their cycling needs and goals. 

Thursday, April 21, 2011

Las Vegas Rage Half-Ironman



This year I decided to throw in a little warm-up race to ramp up the season by doing the Rage Half-Ironman in Las Vegas, NV. I've heard many good things about this course such as the rolling terrain and the run course that takes you up to the Hoover Dam....well just shy of it. On the other hand I also heard about the organization of this race or the lack there of. Overall it was the perfect set-up for me to get the season rolling with Vegas only being a 7hr drive from Grand Junction. My intentions for the race as they usually are, is to go out fast and give it everything I have. But my coach (Tony DeBoom) had different plans for me. The plan was to build into each discipline and avoid going out like "gang busters", find a good rhythm and focus on my nutrition. You got it coach!!!

The swim was held in crystal clear Lake Mead, I've never swam in water so clear but yet so dangerous. Many locals refer to Lake Mead as "dead body water". Just as it sounds, they do have many deaths in this lake whether they were accidental or not. Why would I mention something like this or even fret about it in this blog, well when visibility in the water is so clear you can spot a few interesting objects down on the bottom of the lake. The day before the race I went for my usual pre-race swim. About 300m out from shore after passing a few rocks and tires I spotted two cinder blocks tied together with rope........let that play with your mind a little as your out in the lake alone.

Race morning we were set to go off a 6:30am. The water was cold (about 60 degrees) but manageable. The swim was a mass start around a one loop course that stayed pretty close to shore. I decided to brave the crowd and line up near the front row. Right on time the gun went off, my start was good, I was able to settle into an early rhythm without pushing myself too much. I noticed only a few "gang busters'' out front but didn't worry about them to much keeping my focus on my stroke. About halfway through the swim I began to pick the pace up a little bit. I was breaking most of my own water, with a few guys on my heels. I popped out of the water in 30:17, right where I wanted to be then made the long trek up to transition.

Swim: 31:11

I exited the water 7th overall but made a quick transition to pick up a few spots coming out of transition

The bike course was my kind of course. It consisted of rolling hills with a few steep climbs and some fast descents. I've never considered myself a good climber but today sure seemed to point to that. I was able to work my way past a few of the leaders to get into second place. I played cat and mouse with a few guys on the climbs and descents. At the turnaround I was holding onto a solid 3rd place with the chase pack about 3-5min behind, the leader had a good solid 5min or more on me at the turn around. He looked solid and I knew unless he had a breakdown he was holding on to that lead. It felt good to be out front with the leaders for once, something I plan to work for even harder for for future races.

On the way back at about mile 40 I could feel my pace begin to slow up a bit. I tried hard to get calories in but my stomach wasn't really feeling it. I also knew my race fitness (or lack of) was coming into play, something I didn't worry to much about for this being my first race of the season. I was in a good position and from here it was to see what I had left in me. 

Bike: 2:39:02
I entered T2 in 6th place, but again with a fast transition I got out of there in 4th after maneuvering my way thru the sprint and Olympic finishers. 

The run course was mostly on dirt, that eventually made its way from Lake Mead up to an old Rail road trail that worked its way thru about 4 or 5 dark tunnels up to the Hoover Dam. They used this old rail road trail for when they were building the dam, it was a nice distraction from the pain of climbing up to this trail.The first 4-5miles were a gradual climb out of the park, before eventually flattening out to the turnaround then it was all down hill, a fast descent if you had the legs to keep up.

Out of  transition 2 I was able to regain 3rd quickly, it wasn't until about mile 4 that I was passed and fell into 4th place, it felt like I was standing still when he blew passed me. Since it was an out and back course I knew I would get a good look at the leaders and there pace. Once at the turnaround I saw that I was only a minute back from 3rd, I turned up the heat a little bit and began to open up the pace. But this didn't last long, the pace began to fade fast. By mile 10 I was in survival mode, I was once again passed and from here I tried my hardest to hang on to 5th. For the last 3 miles I struggled to hang onto any pace, I found that I was looking over my shoulder a lot (shhhh...don't tell my coach). Just when I thought it would never come I crossed the finish line to be greeted by my girlfriend who shouted "hustle-up"......hahaha. That's why I love her!!!!

Run: 1:36:07
Overall 4:49:44 1st in age, 5th Overall

I knew it was a tough course with some good athletes out there, I enjoyed this type of course, it kept everyone honest and was a challenge every step of the way. This race was a big confidence booster that all the hard work of the off season is paying off. From here its back to training hard and smart as I prep for a small sprint triathlon in Denver in May then its off to Boise 70.3 in early June.

Tuesday, March 29, 2011

Kick Start to the Season.

20min: 60 laps=1500m
Earlier this month Mesa State College put together an indoor triathlon that consisted of a 20min swim, 20min bike and a 20min run. This was the 1st Annual Indoor Triathlon, so it was exciting to see some interest in the sport of triathlons coming from the school. This was a great way to test the fitness level and also a great excuse to train indoors.
20min: 11.1 miles
20min: 3.1miles

 Also this month I was jumped into my first official 1/2 marathon in Gateway, CO. Only about an hour drive from Grand Junction, Gateway is a beautiful resort that lies only miles from the Utah border surrounded by the Uncompahgre Plateau, Pinon Mesa and the La Sal Mountains of Utah. Its hard to escape the beauty of the soft-red sandstone that make up this hidden gem of Western Colorado.

For this being my first 1/2 marathon (without a 1.2mile swim and a 56 mile bike before hand) I was curious to see how much I could push the body on fresh legs. Not much training went into this race specifically as I've been plugging away at my base miles and preparing for next months 1/2 Ironman distance in Las Vegas, NV.

Overall the race went well, in the first 5k I ran a 18:28 which is my fastest 5k to date. I knew I was flying and going at a pace that was a little out of reach for me, but I was able to maintain the pace till about mile 10. The next 3.1 miles were a struggle as my pace faded.  I held on and kept pushing hard, I ended up 4th Overall and 1st in age group with a time of 1:28:38. I was pleased with the results, my goal was to beat 1:30, so with that I couldn't complain to much.

From here I move forward in training and work on making that time from 1:28 to 1:20 while preparing for the RAGE Triathlon in Las Vegas, NV.  Safe training and as always Chase Your Dreams.

Wednesday, March 9, 2011

48hrs

I don't spend much time blogging, usually because of the fact that I am rushing from a training session to work or vice versa at multiple times a day. Even between that I'm scarfing down fuel for my next training bout or finding a comfy spot on the couch for a quick nap, while trying to find time for a somewhat normal social life. But right now I find myself with plenty of time: 48hrs to be exact, why the sudden change??? Well in between all those hours of training (12-15hrs a week) and work I didn't make enough time for the most important aspect of training; Recovery.

Too many hard long days and too little rest and recovery have put me on the sidelines for now. Not due to an injury( Thank God)  but to having an extreme change in mood, fatigue, sleeping pattern, eating habits...etc. After a quick phone call to my coach: Tony DeBoom, he quickly replied with "its as simple as this, chill for the next 48hrs....go see a movie, take a nap....."  So in part of my down-time I thought I would share a quick overview Overtraining and how to avoid it, keeping you on track of training and away from possible injury.

Without adequate recovery from a days or weeks training an athlete can find himself pushing his body to the limit, past the ability to allow the body to recover. Overtraining usually occurs when an athlete is training specifically for an event or competition and they train past the body's ability to recover or adapt. Very often athletes train longer and harder so they can improve, but this can backfire on you if you don't allow adequate rest and recovery between training sessions. Too much overload/training and too little rest can actually decrease your performance in both physical and psychological.

Warning signs and symptoms of Overtraining:
  • Loss of enthusiasm for sport, training, exercise..
  • Decrease in appetite
  • Increase Heart Rate (both resting and during activity)
  • Lack of Sleep (insomnia) 
  • Washed-out feeling, tired, irritable, lack of energy.
  • Depression
  • Increase in Injury's


                                                                                        How to Treat Overtaining:
  • Rest and recovery: reduce the volume of intensity and training. Allow your self a few days of rest whether that be 48hrs off or easy easy training days.
  • Sleep: get adequate rest by taking frequent naps or going to bed an hour earlier.
  • Sports massage: if you can afford a professional massage; great. If not use a foam roller, The Stick or a tennis ball and rub down those muscles.
  • Nutrition: be sure your getting the proper nutrients for your training, and drink plenty of fluids.
  • Cross-Train: in your down time choose another activity/sport to get your mind off of just swimming, biking and running.
 Now these are a few but important signs to look for, but take each warning sign with a grain of salt. Athletes like myself who train daily usually up to 3-6 hrs a day will more then likely feel the effects of training on multiple occasions. As my coach has stressed to me, the most important thing to take home today is to listen to your body. You know your body more then anyone else. But in many occasions as well its not that you may be overtrained but that your lacking motivation or your making up pitty excuses. In this case I suggest you dig deep and lite a fire under your A$$ and HTFU (Harden The F*#% Up).

Tuesday, February 22, 2011

A New Gig!!

Its been awhile and for good reason, its been a busy couple weeks with training, moving a new job!!! More and more I'm realizing that the season will be here sooner then I think...which makes me very excited. Ive been logging in some good miles especially in the swim. Grand Junction has had a fairly mild winter for the most part, unlike Denver which is seeing temperatures in the 60s.we haven't been that lucky but lucky enough to stay off the trainer for a bit.
Besides training I've acquired a pretty sweet job at The Bicycle Studio  You can check it out here  http://www.thresholdsport.com/. At the studio we work with Retul, What is Retul you ask??

Well Retul is a state-of-the-art 3-D motion capture system that is designed to specifically collect the most accurate and realistic data off of a cyclists riding position. With this tool you are as the rider are able to maximize your power and comfort. How we find your "ideal" riding position is by placing 8 inferred motion sensor dots on 8 anatomical points in the cyclist current riding position. We collect the data and repeat on the opposite side. Once we collect the data we look at the results and decide from what the date tells us where we should address the issue of changing your position.

I will go into further detail in a later blog of why Retul is and would be a great investment for any enthusiast cyclist. For now here are a few photos of the shop. We also carry a line of Wilier-Tristina, an Itialian based company as well as Seven cycles; a custom bike manufacture.


                                                                                    

Wednesday, January 12, 2011

Sweat Fest....

I've always resisted the idea or thought of riding on a trainer. But week after week temperatures in the teens, it makes it a lot easier to stay indoors. For me when the temps drop below freezing I like to set up in font of the tube to a good ol' western movie and/or Sports Center.... I'm in the process of trying to convince the girl to move to Hawaii...we'll see how that one goes. =)

Saturday, January 1, 2011

2011

Another year is upon us and so are the New Year Resolutions. Many people set out resolutions for the year, whether its to lose weight, eat better, or to get out of debt...etc. Most are made just for the sake of making them and are doomed from the beginning. For me I have never made a New Years resolution and I don't plan to start now. I find that everyday is an opportunity to explore new ideas, goals and dreams. Why limit yourself to one day out of the year.

For 2011 I'm excited for another season of racing. I have put together some great races that I look to compete in. My big goal is to return to the 70.3 World Championships in Las Vegas, NV. My first race will be in Las Vegas at the RAGE Long Course. After that I look to do Boise 70.3 and Boulder 70.3 with a few races mixed in between. For those few readers out there (if any) stay tuned as I think 2011 will be an awesome season. I feel more and more passionate about this sport and more determined to chase that goal/dream of becoming a pro triathlete.

Here are a few shots I took from my run today to bring in the new year!!!