The Fruititarian

One thing that I have discovered over the years is that there is always someone better than you. Back when I was a kid--high school and college--this was an easy lesson because I was a very medicore runner for years. Then around age 25 I started to find my strength in triathlon and became somewhat accustomed to winning and having great accomplishments. But even in my strongest years, someone would come along and so thoroughly smoke me that it caused me to remember my place in the universe.
2 weeks ago I finished my first 100 mile run. (Race report here if you missed it.) This impressed other people more than me. It was hard and I am happy for my accomplishment, but I am more aware than most that there are people like the Fruititarian in the world:

Pardon the expression, but this guy is a complete animal.  He runs 180-200 mile training weeks.  He ran 100 miles for his taper week before the Vermont 100.  And all he eats is raw fruits and vegetables. 

  

Photo: My sister Lisa, displaying a normal person's reaction to the Fruititarian.

Photo: The Fruititarian, fueling with cantelope at mile 56.

In all seriousness, this guy is a huge stud.  Moreover, he is demonstrating something that athletes and normal people alike need to remember, and that is the importance of eating fruits and vegetables.  He is showing you can LIVE on these as sustenance. 

Read more about the Fruititarian here, and read his Vermont 100 Mile race report here.

PS--He ran up Mount Washington the day after the Vermont 100 Mile race.

Overhaul in Nashville's Centennial Park

The city of Nashville is currently studying an extensive remodeling of Centennial Park.  If you use this park on a regular basis take a few minutes to study this proposal.  It is very good, especially if you know the existing park.  You can view the complete proposal here. 

Below are a few of my favorite changes.

Photo: Proposed trail layout inside the park. 

 The new layout of the park will close roads inside the park.  This will open space for more trails inside the park.  I especially like how it will connect the hill with the dog park to the Parthenon area.  This area was previously bifurcated with a road. 

Photo: Long waterfall. 

This waterfall is proposed to run from the top of the hill with the flagpole (said dog park area) to the area next to the Parthenon, possibly with a reflecting pool.  This will be an amazing upgrade to the existing layout.  

About the only thing I did not like in the new proposal is some of the new small lake areas near West End.  This has the potential to add some beautiful vegetation.  My only concern is that it does not become a mosquito breeding pool.  

The folks who put the new plan together really know what they are doing.  I especially like the awareness of safety issues in the landscaping and design.  We want Centennial Park to be safe. 

Upcoming Events

Hey all:  Here are some upcoming events for the triathlon, cycling, and running options.  Be sure to make a strong push to the end of your season and try to nab a couple extra goals.  But also remember that when the racing season is over we will shift into "off season" training....less time, less demanding, but no less important.  I'll talk more about that when we get closer to that point.  Here are several event options....I'm not sure which ones I will be at but be sure that there will be plenty of red argyles at all of these. 

 

Mountain Lakes Triathlon Sprint http://team-magic.com/events/mountainlakes/index.html  August 14

 

Fall Creek Falls Olympic Distance Tri http://www.racedayevents.net/Fall_Creek_Falls.html August 15

 

HOT 100 Bike Tour (100 mile, 62 mile, and shorter options)  http://www.mborobike.com/ridecalendar/hot100.php August 21

 

Cedars of Lebanon--a GREAT sprint tri that everyone should do, pool swim http://team-magic.com/events/cedarsoflebanon/index.html August 28

 

Ironman Louisville August 29 We are driving up and cheering for Ashly Dewberry, Dave Stock, Perry Baker, and some other friends doing this race.

 

Clarksville Century (This is the flattest 100 mile bike ride you will ever have the chance to do.  http://www.clarksvillecentury.com/ Sept 4

MORE FALL EVENTS: 

Half Ironman

Rev 3 in Sandusky OH

Augusta 70.3

Atomic Man

 

Half Marathons

Women's Half Marathon

Murfreesboro Half Marathon

Clarksville Half Marathon

Trail Runs/Marathon

Stump Jump 50K / 11mile in Chattanooga

Flying Monkey Marathon in Percy Warner Park

Cool new cycling product

LeMond Revolution trainer

What: The Garmin-Transitions team was spotted on the new LeMond Revolution trainer during the Tour de France and it appears that this new bike trainer eliminates the dreaded tire wear issue and doesn’t require a front wheel booster. Optional power meter with ANT+ technology will be available late this fall.
Available: Late summer 2010
Weight: 35 pounds
Dimensions: 24”x12”x22”
MSRP: n/a yet
Website: www.lemondfitness.com 

(Too bad it's named after Greg Lemond....)

Dave Scott, Ironwar, Dave Stock, and Bricks

Dave Scott is a famous triathlete.  In my years of reading earlier incarnations of Triathlete and Inside Tri, I read an article where he recommended the following workout for Ironman training:: 

3 x [25 bike / 5 run.]

A little more about Dave Scott: Dave’s career in triathlon began with the inception of the sport in 1976. He won his first Hawaii Ironman in 1980 and went on to win again in 1982, 1983, 1984, 1986 and 1987. Read more about Dave Scott here...

Dave Scott was known as one of the "Big Four" who dominated the sport of triathlon during the 1980's, along with Mark Allen, Scott Tinley, and Scott Molina.  These guys were winning all the big races and they really pioneered the early training theories in terms of preparing for ultra distance triathlon.

One of the races that Dave Scott is well known for is his role in the Hawaii Ironman "Iron War."  This year--unfortunately for Scott--was the year that Mark Allen took over the role as Ironman king.


Video: Interview with Dave Scott and Mark Allen on the meaning of IronWar.



Video: Ironman Marathon during the IronWar.


So the workout of

3 x [25 Bike / 5 Run]

has take on somewhat of mythic proportions in my coaching regimen.  I have used it to prepare myself before every iron distance that I have done, and I have payed a price when I didn't complete multiple Dave Scott Bricks.  It is also a good workout to be SUPER WELL PREPARED for a half iron distance, or you can do a pared-down version of it.  perhaps do only 2 x [25 Bike / 25 Run.]  Even if you are training for an iron distance, you might consider 25 Bike / 3 Run / 25 Bike /4 Run / 25 Bike / Run.  This is a brutal workout, one that is to be respected.  

So it is with no small irony that one of my athletes is named Dave Stock; he is a total bad-ass; and the whole team thinks Dave Scott Bricks are actually called Dave Stock Bricks.  Dave Stock is amazing because he is one of the oldest members of the ST Team (58) and he is one of the fastest.  In fact in swim workouts no one can beat him unless he is having a bad day.  He also holds the fastest IM time among the whole team.  He should; he does two Ironman triathlons each year for the last few years that I have coached him.

Dave Stock had a saddle sore surgically last year.  He commented, "That hurt less than a tattoo." He didn't take any time off from running, he just skipped a few swim workouts.  He is so hard core that I have to specifically assign him days off, and then re-assure that he doesn't exercise on those days.

Dave Stock is also a family man.  He has two grown daughters and several grandchildren.  I admire that he is a very dedicated family man, husband, and participates in his church community.

I would be leaving something out if I didn't mention that Dave Stock is a little crazy sometimes.  He will challenge much younger athletes on the team to push themselves.  He won't accept poor pool etiquette or people who don't believe in themselves.  "I'm an old man" he will taunt them before smoking them on the next swim, bike, or run repeat.  

"Disco Dave" at an open water swim.

Corporate Fitness Promotions

http://www.corporatefitnesspromotions.com/

We've Got Ourselves a Game....

Beatiful Film from Percy Priest Lake

Be sure to see this video that Parker Rozario filmed of the Country Music Marathon.

DH Dash Nov 6

After almost 5 years away I have decided to plunge back into the world of race directing. Put the DH Dash on your calendar for Nov 7.
My requirements to direct a race are the following:

1) The race itself must be distinctive and exciting. The DH Dash takes place in the Two Rivers district of the Nashville Greenway (near Wave Country.) The 5K turns around on the Pedestrian bridge (pictured above) and the 10K crosses the bridge and includes a loop in Shelby Bottoms Park.
2) It must have adequate support from community or organization resources. The organizing committee of the DH Dash is the Donelson Hermitage Chamber of Commerce, which includes members such as Cedarstone Bank, Summit Medical Center, Emdeon, the airport, and Gaylord Opryland.
3) It helps if a worthwhile philanthropy benefits. A portion of the proceeds will benefit repairs at Donelson Christian Academy, a K-12 school which incurred major damages from The Flood.
4) It must promote community fitness. As Race Coordinator I have launched a new arm of my coaching business to promote community fitness. Read about the new effort here. D-H Chamber of Commerce members receive free Corporate Fitness Promotions services.

Head Position (With Aero Helmet)

Aero helmets have become very popular for triathlon and time trialling.  This is a very beneficial and cost-effective way to buy a little speed for your bike split.  I am not going to criticize who wears these helmets or if they look funny, but it is important to wear the helmet correctly if you want to gain maximum advantage. 

The problem is that if you do not have the helmet positioned right--or if you hold your head in the wrong position--the helmet may be no more beneficial than a regular helmet.  In fact it may even be less aero.  So the first tip is that you must keep the helmet horizontal.  When you are really pedaling hard sometimes it feels good to hang that head down (so that the "fin" sticks straight up.) Another issue is when you are looking to see what gear you are in or reaching for a water bottle.  You need to keep the helmet horizontal pretty much the whole time you are riding. 

Now for a more nuanced look at the head/helmet position.  Here Cat is in for a bike fitting, so she brought her helmet.  Notice the amount of space between the lower/rear edge of the helmet and her neck/back area.  Also notice how the helmet sits distinctly above the level of her shoulders.  The key is to close up those spaces and get the head in-line with the torso.

Too much space between helmet and back.  Head is too high relative to torso.

When you first put your aero helmet on during a race, I suggest pushing it far back on your head (so the fin is pointing downward.  If you achieve the correct head/helmet position the brim of the helmet with be quite high on your forehead.  Once you start pedaling, settle into aero position...you should feel the tail of the helmet resting against your back.  Here Cat has solved that problem, but her head is still too high relative to her torso.

Space is closed off between helmet and shoulders/back, but head is still too high.

The key to the head position is called "turtling." It involves dropping your head and chin lower so it is in-line with the torso.  This gets the head/helmet out of the wind and into the same streamline as the torso.  One thing that you will notice is that your face is more oriented towards than the ground than forward-looking.  Your range of vision should only be 20-30 yards in front of you and that is with your eyeballs looking along the very top of your range of vision.  For this reason I recommend a aero helmet with a visor because if you are wearing sun glasses you are either looking at the top of the frame, or over the top of the glasses.

In this picture Cat has her head signficantly lower, but she is still tipping her head so her face is oriented forward.  I would like to see her face more oriented towards the ground...this would get the head even lower. 

Helmet-back space is closed off; head is signficantly lower, face could be oriented more towards the ground to get the head even a bit lower and in-line with the spine.

Hopefully these pictures and this description have got you thinking about your aero position.  I am a huge fan of aero helmets.  The vast majority of the fastest riders wear them, and they are a great value for the amount of aero benefit they provide.  However I think a lot of people just slap them on their head without thinking about how the position ought to be refined to get the most benefit. 

Happy and safe riding out there!

Taint Lube

If you are doing cycling, triathlons, or even long distance running, it is a painful fact of life that sometimes friction occurs between your body parts where you don't want friction occurring.  This includes around the taint, thighs, general foot/toe/heel region, underarms, and nipples.

The solution to this issue is to apply an anti-friciton creme.  This post will focus on bicycle riding:

Here are some examples and links of various anti-friction cremes.  
Sports Slick
Chamois Butt'r
DZ-Nuts
Body Glide

Here my wife Susan demonstrates how to apply Sportslick while on the road at the Three State Three Mountain Ride.

If you are doing long, hard bike rides this really does make a difference.  Much of the taint pain that a cyclist experiences is actually caused by friction not pressure.  So purchase one of the above products and give it a try...you should notice a significant increase in comfort.

During the 433 mile 5 day TN Adoption Tour I was not stingy with the anti-friction creme.

Columbia Mobex Backpack: A review

I received this backpack after recently winning the Nashville edition of the Muddy Buddy. Is is called the Columbia Mobex.  I was particularly attracted to this pack because it looks like a dome tent. So with a little begging finally Cadence from the Columbia booth agreed to comp me one. 

Upon inspection there were several significant features that attracted me to this pack. The top feature is that it holds a 100 oz hydration bladder, so I knew I could use this pack on some long training runs for my 100 miler and Grand Canyon R2R2R.  On the waist strap there is room for another water bottle, and a pouch to carry a generous amount of easy-to-reach items. 

And I haven't even touched on the HUGE amount of cargo space inside the pack. I will take this pack when I do a November Grand Canyon Run, which will require the ability to carry a lot of food and emergency supplies.  I have not filled this pack very full yet because my recent runs have been in very hot conditions, and it was very light, weightless, and comfortable on my back. 

After a HOT 22 miler.

The pack had all the adjustability needed in such a pack including sternum strap, waist strap, and comfortable distribution of surface contact area.

On a 35 mile night run.

All in all I am extremely pleased with this pack.  It appears that it will be an upgrade and replacement from the Camelbak Mule that I have been using for about 5 years for the same type of long/extreme adventure runs.


I also wanted to throw a plug in for my my friend Nate who has started a t-shirt and running apparel company called Pegasus.  He sent me some samples where are extremely comfortable organic cotton, and I love the retro styling of the logo.  As soon as I get more information on availability I will post it here.
 

Chasing Legends August 5th at the Belcourt

Only 300 tickets available for this movie...you will get to see all kinds of gesturing from Cavendish (below.)

Message from Snoop Dogg to Lance