Bill commented on Comet Sighting DAVE IS ALIVE!!!!

Just wanted to note that it wasn't just me who enjoyed the run with Dave last weekend. Please see the attached comment from Bill on Strava.

Training Starts In 3 Weeks

Should be a good diversion. ;-)

The Physics of Cycling - from TrainingPeaks.com

Eddie and others who occasionally monitor this space…. this is good info.  

The Physics of Cycling Posted: 29 Oct 2020 09:22 AM PDT Physics and cycling have a wonderful relationship – the more you know, the faster you go. On some occasions such as grand tour stages and triathlon bike legs, energy conservation is an important factor but largely, speed and efficiency remain king. That being said, the problem with physics is while we can use it as a tool for optimization, it's also constantly working against us in the form of friction. In this article, I will review the physics behind three key friction-based factors that challenge even the fittest of cyclists and then delve into how to optimize your cycling efficiency. Rolling Resistance Rolling resistance is the most clear-cut factor, so we will start there. In terms of speed, rolling resistance is roughly constant. Generally speaking, it contributes less to overall resistance than aerodynamic drag apart from slow speeds. Since it increases with weight, it may be more of a consideration for heavier athletes or athletes who have recently gained or lost a substantial amount of weight. Various tire types are faster depending on the terrain and road surface. Data on which tire is fastest can be found online but there's more to consider than saving watts – puncture protection and durability are also key considerations if you're on a lower budget. Generally, aim to buy the fastest tire as possible within the constraints you have. Here are a few of my favorite tire options. For your local crit: S-Works Turbo Cotton For a century – Continental GP5000 or Vittoria Corsas (They're pretty fast and a little sturdier than S-Works.) For a gravel stage race – Vittoria Terreno (This is what I race CX on and I find they're great for all conditions— fast-rolling and grippy even when wet.) Drivetrain Resistance Drivetrain resistance is huge and it largely depends on the state of your drivetrain. The old adage, a clean bike is a fast bike, is true and most of the optimization comes from cleaning it. If you want to save the odd watt here and there with oversized jockey wheels, a waxed chain and some hydrophobic chain lube, then be my guest. Optimizing chain line efficiency will also helpful. But most importantly – clean and lube your bike regularly. I give mine a quick wipe after every ride, a full clean after a muddy/wet ride and most importantly, a deep clean before EVERY race.  Another tip – get a bike shop to check out your bearings and replace anything worn. It's a cheap way to speed your bike up with no extra training. There's no point in training for six months to gain an extra 30W of fitness if you waste 30W with a dirty bike and sticky bearings. Aerodynamic Drag  Next, I'd like to discuss aerodynamic drag. The faster you are, the more you need to pay attention to this as the force of drag is proportional to the square of your speed. What that means is as your speed doubles, the drag increases four times as much.  So, you need to work much harder to overcome the difference between 40kph and 45kph than you do to overcome the difference between 20kph and 25kph even though it's the same speed increase.  As a result, this means two things. One, the faster you go, the greater the percentage increase an aero adjustment will yield. Two, the longer you ride, the bigger the time differences these aero gains will make.  Okay, so how do we actually access these aero gains? Go and spend £15k on a TT bike right? Wrong. A poorly fitted, expensive TT bike will likely be slower than a well-fitted road bike with clipless pedals. As such, the first step is to go and see a great bike fitter and get in a wind tunnel if the cost is no barrier.  Think about this simply, you punch a much bigger hole in the air than your bike does, so body positioning accounts largely for how aerodynamically you move through space. On the same subject, what you cover your body with also makes a big difference. A well-fitted skin-suit or tri-suit along with a well-fitted aerodynamic helmet will also make a big difference. After this, considerations such as wheels, overshoes and frames should be taken into account.  Aerodynamic equipment data can be found online, but a piece of advice—get this information independently from the manufacturer. Never take assurances on quality from the person trying to sell you stuff.  Energy Efficiency The final physics-based consideration is the amount of energy you have. The way in which you should consider your expenditure of energy is twofold—how long will the race take me to complete and what features will I have to navigate on this course (think hills, wind and road surface primarily). There are tools available online that'll help you pace a bike leg perfectly. Riding at exactly the same power is only the most efficient use of your energy on a completely flat, windless, perfectly surfaced road.  To Conclude Physics is working against you in every way it knows how—friction with the road, friction within the moving parts on the bike and friction with the wind. Then add in some gravity on the hills for good measure. Luckily physicists have given us the tools to fight this. We can buy tires that roll faster, clean and lube our chains, get a decent bike fit, buy some aero gear and use our energy strategically. While these differences may feel small independently, they'll add up to large time gains over the course of a road race, time trial or triathlon bike leg. The post The Physics of Cycling appeared first on TrainingPeaks.

Triathlon: Is pool swimming safe?

Morning, 

This article addresses some of what I've been wondering.  

Is pool swimming safe?
The chlorination levels in our local pools do inactivate COVID-19 and other viruses. Here is a simple ten-step checklist for when you beginning attending public lane swim hours.

Read in Triathlon: https://apple.news/A1CtgJU7aSdKcTJnmL4JG7A


Shared from Apple News

Some Stats at the End of a Good Training Week

A full week of training including 3.75 hours of riding yesterday, 2 hours running today.

Saline Valley Farms

I don't remember living here until 1970 when we moved into town.

Pro Fro From Yesteryear

Places To Visit

Along with great places to visit in SD, you can't go wrong visiting the Coors Brewery and the Buffalo Bill Gravesite!

Breckenridge 2009

This is the day Uncle Cal exploded the snowball in my face while being restrained by my dad and son!!!!

When I Wasn’t A Triathlete

Thing I Like 1.0

The Look I’m Going For During COVID

Ryan - 13 years old, 2008

Good Luck Virtual Racers!

Good luck to everyone racing virtually this weekend! Here's the race shirt from the K2 26.2 in 2011. For those interested, check out the QR code for more information!

Michigan Theater Marquee About Ten Years Ago

Spiced Chocolate Protein!!!!

Historical AA Moment In Time - About Ten Years Ago

Walked around the corner after eating at Savas and saw it.

Me and Finn, My FaceTime Buddy

The Preferred Covid19 Wine

If you haven't had this red, get it. Not a sweet red but smooth, good flavor and nice legs. 👀

Reread this tonight from Insta feed. Love.

(see full post)

Training Reflections From A 51 Year Old

Today I was scheduled to do a 2x 16 minute tempo focused run as part of a half marathon focused build. However, last week while running a tempo run, I tweaked something in the ball of my left foot.  It is ok but I am efinitely not at 100% capacity.  So....instead of the regular workout today, I ended on on the elliptical for 45 mins and then 15 mins on tmill at 10 minute pace. It was ok but kind of a bummer to not be totally in the game right now. I need to figure this out.  

This lead me to thinking about how training is so different for me than it was 5-6 years ago. In my experience the game changed at 50 years old. 

My training needs related to keeping my body healthy are different. I do not currently believe I will run 5 -6 days a week again consistently. It seems too much. My body doesn't adapt the way it once did even with the strengthening, stretching and PT exercises I am doing.  I read about these needs a few years ago in the Joe Friel book Fast After 50. Check it out at:  https://amzn.to/2VygiET

I am now thinking that a tri-focused training plan will be beneficial year round.  Three sports are more likely to get me fit and keep me healthy than focusing on just one. Or, more specifically, without focusing solely on running. 

Everyone has a journey.  I am on a journey to keeping healthy this year and to race my best  I am going to get to the Cozumel starting healthy.  I have to.  

TOP TEN LIST: Favorite Tri and Run Toys

Here is a list of the BEST (i.e. my favorite) tri and run gear.  

8. Foam Roller - $23

This is not a super expensive item.  As a 50+ athlete (and I'm sure even fro the younger crowd), this is an essential.  I use it every day.  Use it often to roll out your hamstrings, calves, IT band, etc.

7. TYR Special Ops Goggles - $20

These are my current favorite goggles.  They aren't the newest thing out there, but they work for me and they come in a variety of colors so they look awesome.  Recommended!

6. Garmin Edge 130 Bike Computer - $200
I purchased my first stand alone bike GPS in 2018.  This is a small package that packs a wallop in features including smart notifications from your phone and, when racing, connects with your watch using a feature called "extended display" so you don't have to risk life and limb by trying to look at your watch while going 30 mph.

5. SPIbelt Race Belt - $35

I've had a few different styles of race belts from Fuel Belt, 2XU and a generic brand.  They all work pretty well, but the SPIbelt has a lot of nice features that make it worth a look even though it has a bit higher price including their no bounce feature.  

4. Chain Waxing Kit - $30 (for FREE SPEED)
As the great Ricky Bobby once said, "If you ain't first, you're last." If you are going to do your best and have your best chances to perform, you need to get waxed.  WAX FOR YOUR CHAIN!!!  Here are the directions and here's you need:

3. The Garmin Forerunner 945 GPS Triathlon Watch - $500+ 
I previously used the Forerunner 310XT and 920XT.  They both were helpful, and I loved them for my training.   I recently decided to upgrade and have been really happy with the 945 purchase.  The changes from the 920XT are noticeable in terms of features, and the 945 actually looks enough like a "regular" watch that I wear it each and every day.  Highly recommended!!!

2. Nike VaporFly 4%
These shoes are fast...meaning I race faster than I think I should when I wear them. You might think it is all in my head, but I don't think it is.  The Science in Sport Podcast about these shoes (and Nike's successive shoes) seems to indicate it is actually true.  The are current "legal" to wear.  Get pair while you can.  Limited sizes of the original Vaporfly 4% are available on the Nike website, and the new/updated Alphafly will be available soon.

1. Giro Empire ACC Cycling Shoes + Modifications - $100 - $300

These shoes are SLICK...meaning aero.  Even for the over 50 crowd, the name of the game is go faster using less watts.  If you haven't read previously about my mods to these shoes, check that our HERE.

These shoes can be pricey but I've gotten a couple pairs for under $100.  Your best bet in terms of snagging a pair to these sweet kicks might be on eBay:  CLICK HERE.  Or Amazon.

Being Careful - Ride Substituted For Long Run

The last few years - as an almost 50 year old and now as the #over50triathlete - have been almost as much managing injuries as being healthy. The injury list has included plantar fasciitis, torn plantar fascia, hamstring issues, broken collarbone and a variety of lesser injuries. I'm wary of more injuries as I so want to race healthy this year.

So.....yesterday's tempo run with 18 minutes at sub 7 minute pace resulted in a pain in the ball of my left foot. Darn! I hoped and thought it would just go away during the day, but it was still painful last night.

And I had hoped I would wake up without pain and compete today's long run outside in the unseasonably warm temperatures. However I still felt the pain this morning and decided it would be better to ride instead of running. I completed an Ironman pace 90 minute ride and it felt pretty good. I think I made the right decision.

Time will tell if the injury is more or less serious. I've got a long road ahead and really want to be healthy. I hope my run schedule will pick back up in the next few days to be on schedule. Wish me luck!!!

Florida Training Weekend Update 2

It was a good day... beautiful sunrise, run, eat, relax.

I had hoped to get in the pool, but it was a little too crowded for that.

Thanks to Mike M for joining me for today's run. It was a good one... 9 miles in the sun!

Florida Training Weekend Update 1

Arrived very early in Florida on Saturday, slept in, ate and then got my scheduled workout in... just 36 mins inclusive of warmup, 16 mins of half marathon pace running (7 min pace is my goal), and a cool down. All went well although I certainly felt sluggish to start the workout. It was really nice to be in warm air with the sun overhead. I'm looking forward to tomorrow's long run already.

Afterwards there was some stretching, eating, a boat tour and some drinks. A couple photos:

2020 Goal Update - January

Below are my goal updates for January 2020.  But first let's look at monthly totals:
Total hours worked out:  16.69
Swim yardage: 1000
Bike Miles: 39.5
Run Miles: 85.4


Process goals:
Eating
- Eat 500 calories less each day than what I burn in January - April - ON TARGET
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score) - ON TARGET
- Less than 80 grams of sugar per day January - April - ON TARGET

Weight
- 185 pounds by February 1 - ON TARGET, weight on 2/1/2020 185
- 180 pounds by March 1
- 175 pounds by April 1

Body Composition
- Under 10% body fat by April 1- body fat 10.6 on 2/1/2020

Health
- Stretch after every workout - ON TARGET
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments - ON TARGET
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups.  Will need to investigate if others should be in the mix too) - ON TARGET
- Sleep at least 7 hours per night - ON TARGET

Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour

Swim
- Swim 4x a month in January - April - NOT ON TARGET,  swam once in January, Yikes!
- Swim at least 3x a week May - November

Bike
- Ride at least 4x a month January - April - ON TARGET
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5 - ON TARGET, FTP 226 all in aero position...yes, a big step back but whatever (for now)
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29

Run
- Run at least 4x a week January - April - ON TARGET
- Run 3-4x a week May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace May - November

Perfomance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1 - ON TARGET, Current lowest annual weight 183.4
- Swim 200000 yards for the year: Current annual total: 1000 yards
- Ride 3700 miles for the year - Current annual total: 39.5 miles
- Run 1100 miles for the year - Current annual total:  84.5 miles
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise.  I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Coz in 11 hours or under.
- Finish all of the races I've entered and be healthy!

Goals for 2020

While listening to the TrainerRoad, I became aware of different types of goals. Researching a little more, I found the following from the YCS blog.

"There are three types of goals: Outcome goals, performance goals, and process goals. Separating goals helps organize your thought process and allows you to focus on what you want to accomplish.
- An outcome goal is a goal that isn’t under your control. It’s the big picture. For example: Being the most dominant defensive player on the field.  
- Performance goals are what you are trying to achieve. They are the building blocks that help you reach your outcome goal. To be the most dominant defensive player you can, for example, try to win 100% of your 50-50 balls or be on your opponent within two seconds of them having the ball. With the help of process goals, the performance goals can be reached.
- Process goals are completely under your control. They are the small steps you take to get to the performance and outcome goals during each training session or game. For example, in order to win 100% of your 50-50 balls, you can work out 3 or 4 days a week and improve your strength. In order to pick up your man more quickly, you can use focus, concentration, and communication to read the ball and your opponents. "

Below are my goals for 2020.
Performance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1
- Finish all of the races I've entered and be healthy!
- Swim 200000 yards for the year
- Ride 3700 miles for the year
- Run 1100 miles for the year
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise.  I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% (or better) of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Cos in 11 hours or under.

Process goals:
Eating
- Eat ~500 calories less each day than what I burn in January - April
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score)
- Less than 80 grams of sugar per day January - April

Weight
- 185 pounds by February 1
- 180 pounds by March 1
- 175 pounds by April 1

Body Composition
- Under 10% body fat by April 1

Health
- Stretch after every workout
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups.  Will need to investigate if others should be in the mix too)
- Sleep at least 7 hours per night

Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour

Swim
- Swim 4x a month in January - April
- Swim at least 3x a week May - November

Bike
- Ride at least 4x a month January - April
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29

Run
- Run at least 4x a week, January - April
- Run 3-4x a week, May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace or faster, May - November

HNY 2020 and MORE!!!

Dear Friends,
Happy New Year! I am thrilled to report that I'm more healthy than not....no broken bones, a left hamstring that I think is doing OK, and a mostly healed plantar fascia tear.  In other words I've got a lot of hope about what 2020 will bring in terms of athletic success.

In case you are interested, here are my previous new year updates:
- 2018 (written late 2017)
- 2019 

Along with the injuries, here is how 2019 turned out:
- Swimming:  85084 yards (48 miles)
- Bike: 2088 miles
- Running: 833 miles
Total hours working out:  291.6 hours.
These are not bad totals especially when considering the injuries.  It is about 75% of the 2018 totals.  There were not 50+ or all-time PRs this year.  I hope for a strong 2020 relative to 2019!  Let's do this!

Here's what I've got planned:
- April 2020:  Martian Half-marathon, hoping for a good time that will get me a guaranteed spot in the NYC Marathon in 2021
- Late-April: Tri training full on starts
- June, July, August: Maybe do a dinosaur tri or two
- Late August: Traverse City 70.3
- Early October: Memphis 70.3
- Late November: Ironman Cozumel.
Without a doubt that is my most ambitious season ever, yet I'm feeling it is well-balanced without a full marathon and with lots of cross training.

I will soon post my process, performance and outcomes goals for 2020.  I've not done this before but am going to give it a whirl!