Training Update

I am nursing a cold today but I’m hoping to make a 42 mile ride tomorrow morning. Beginning Monday, I will resume triathlon specific training once again. There are three months until the White Lake 1/2, so I need to get my butt in gear if I want to have a decent showing in my first Master’s Clydesdale race.

My friends often ask me why I don’t race in my age group. Although I wouldn’t be upset if they did away with the Clydesdale category, which is for men who are above the 200-pound Mendoza Line, since there is a category that I fit under, I’m racing in it. It’s not as simple as saying that I race in this division to win stuff. It’s true, I do like to win stuff. However, one of the big reasons I stay in this category (and I realize all of you could probably care less), is that I like to have people to race!

If I were to race in my age group, which, as of this year, is men 40-45, I would perhaps finish 10th on a good day. Top 10 would definitely be an excellent race. The top five of those guys I would likely never even see during the race. In the Clydesdales, or Master’s Clydesdales as the rules states that I now am, at least I have an idea of who’s in front of me, and who I may or may not be expecting to come knocking on the run.

In the North Carolina Triathlon Series, I’m usually one of the first out of the water for Clydes. Then, about three of them pass me on the bike. They make it easy to tell who’s who in triathlon by writing the category you are racing on your calf. If you get passed by a “C” you have just been passed by some fellow who’s north of 200 (well, he’s supposed to be anyway. I’ve seen “Clydesdales” who looked 190). Anyway, three or four of them pass me on the bike. Usually, and in fact likely if I’m having a good race, I will catch at least three of them on the run. Sometimes, I win. Other times, I will darn near kill myself trying to make it to the finish line and just as I cross, I spot some large dude standing there sipping a Diet Coke while yukking it up with his boys.

At any rate, my training begins in earnest Monday, following the 42-mile ride Sunday. Or not. My goal is to swim three times, run three times and ride three times per week. Until I can fit that in, I don’t really even need a plan. One longer ride, two harder ones. Three longish runs (two around 8 miles, one longer up to 15 or 20). Three swims with long sets focused on technique. I have a poster that is signed by one of my triathlon heroes, Gordo Byrn, where he has written “Keep it simple” and he signed it. What can I say, he made an impression on me.

I just finished swinging a 16 kg (35 pounds for the metrically challenged) kettlebell around and I feel as loose as a goose. I did the following with the 16 kg:

– 20 swings, rest 15 secs.
– 5 one-handed swings, right into 8 snatches (R&L), rest 30 secs
– Repeat 3 times

I kid you not, my heart was still pounding for awhile after I finished. My resting heart rate is 49. That workout took probably 3 minutes, tops. I cannot believe how much swinging and snatching a kettlebell works the aerobic system, or anaerobic as the case may be. Wow. Just wow. Not to mention the strength workout you are getting for your entire body, especially the core, the hamstrings, and back. My shoulders are loose, back is loose, hips are loose!

Throw some pressing in there along with a few turkish getups (see video below) and you have done more good for you self in about 6 minutes than every single soul who went to the gym this morning and pushed a pin into a Nautilus machine or slapped another plate onto the curl bar. If you have not tried kettlebells, you have got to give it a try. You will be amazed when you put it down after a set of swings and you stand up straighter.

Turkish Get-Up