Bring on the 2012 Season

Well... my "off season" held great promise as I went into it... my goals were simple...

1. Improve my flexibility
2. Improve my strength
3. Improve my power output on the bike
4. Keep my weight under control

With those in mind... I embarked on a Winter Cycling Performance Plan... A heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period...
Developed by Jorge Martinez of E3 Training Solutions, a plan to get you ready for spring! It was awesome and grueling at the same time... but I embraced the training and having completed 8 weeks of it I saw a 10% increase in my power... it was an awesome feeling!!

I started working on my strength training and even took up Yoga.... and some of my Christmas presents were yoga related items... I was stoked to have my own mat and not have to use the dirty sock smelling ones at the YMCA.... I had done a couple of sessions and was really getting into it as it appeared to help dramatically with my hamstrings...

Then January 5th... BAM... following a what I would call a great yoga session... I woke up with a kink in my neck... assuming it was just a function of sleeping funny I shook it off... spent most of the day on Friday uncomfortable.... assuming it would go away in a day or two... even did a long run on Saturday morning as part of my Half Marathon training plan... Saturday night I did not sleep well... Sunday was awful and I spent most of it on the couch... Sunday night I did not sleep at all... Monday morning I went to see the Doc... got the standard Naproxen, Flexeril combination and sent on my way. But even the meds did nothing to alleviate the pain and discomfort! I went back in because I had not slept in almost 5 days and was a wreck... they gave me Valium... did nothing... so back in to the Doc... they took xrays and saw reduced disc space in the C5/6 and C6/7 area as well as a nasty hook osteophyte (bone spur). So... I was sent in for an MRI and given a consult for a Neurosurgeon... he confirmed what the xrays showed as well as herniation of the 2 discs in that area. So it ordered a 3 shot series of Cervical Epidural Steroid Injections done in 2 week intervals...

Fast forward... the symptoms changed over time.... from intense pain to now a constantly numb right thumb and a shooting sensation down my arm that makes my right thumb and index finger go to sleep... I am seeing a Physical Therapist twice a week and off any kind of meds.... I have lost grip strength in my right hand and general arm weakness.... so I have another MRI next week and follow up with the Neurosurgeon the week after... more to follow on that front...

So.... let's get to the 2012 season... my goals have changed for this year...

1. Stay healthy and uninjured
2. Have fun and enjoy races vice trying to win them all
3. Encourage family to do events
4. Improve flexibility
5. Complete Ironman Augusta 70.3 in September

My schedule looks like this...

2/12 Mercedes Half Marathon in Bham, AL (CANX due to neck injury)

3/17 Blue Streak Cycling Time Trial (10K)

3/25 Powerman Alabama Duathlon (5K/20K/2.5K)
4/6 HAP 15K Run

4/22 LJCC Super Sprint (150y/6mi/2mi )

4/28 Bo Bikes Bama- Bessemer to Tuscaloosa (50mi)

5/12 Transporter Sprint (300y/12mi/3mi)
5/19 Peachtree International Olympic (1.5K/40K/10K)
6/9 Buster Britton Memorial Sprint (400y/13mi/5K)

8/11 Mountain Lakes Sprint (600y/16.2mi/3mi)
9/30 ESI Ironman 70.3 Augusta (1.2mi/56mi/13.1mi) 

I was fortunate to have been able to renew a couple of my 2011 sponsorship deals... Fluid, Zym and Honey Stinger... also I joined a new team for the season... Team MMS... a local multisport team that I am proud to be a part of... a great group of people with the same passion I have for all things multisport!

With the love and support of my family I can hopefully get the neck situation under control and allow me to do these events... stay tuned for updates!!!

Attitude Trumps Pain!

2011- A Year in Review

As 2011 closes out... I have taken a moment to go back and review my training logs and race results... and what a year it was... here are my totals:

2011 totals
Bike:	93h 48m 23s  - 1641.45 Mi
Run:	81h 59m 17s  - 565.82 Mi
Swim:	43h 29m 19s  - 103625 Yd (58.88 Mi)

When I went into this year I set pretty high standards for myself... 

1. Not hurt myself!

2. Attain USAT Honorable Mention status in my USAT National Ranking

3. Podium in at least one multisport event

4. Lose 10 pounds

5. Increase flexibility

6. Increase Core Strength 

A review of my goals is in order...

1. Stay healthy- Minor injuries along the way... bruised toe, sprained ankle, a couple of scrapes from bike falls... all recoverable... and then the getting hit by a car happened on September 10th.... elbow is almost back to normal although I still cannot put it directly down on anything hard... and my back is still a work in progress but way better than just a few weeks ago... I will call this one achieved!

2. USAT Ranking- Nice to have high expectations... it took a total of 84.67 points to make Honorable Mention and I only got 70.1... still a great year and something for me to continue to pursue!

3. Podium- I got on the podium twice... LJCC Super Sprint with a 1st in AG but the one that I am most proud of is the 2nd in AG at the PT Solutions Sprint as it was held 2 weeks after the car incident... I will call this one achieved!

4. Weight- I lost more than 10 pounds... achieved!

5. Flexibility- I think I actually went in the other direction... my discipline for stretching needs significant improvement... fail! I have started going to Yoga at least once a week to improve in this area!

6. Core- Some improvement gained just as a result of training... need to add dedicated core strength training to my program... somewhat achieved!

One bonus that I never anticipated going into this past year was being part of a team or picking up corporate sponsorships... I had the privilege of being a part of the Falkee Triathlon Team this past year which involved a whole host of sponsorship deals and that was a great experience! Additionally, I managed to apply for and get selected for a few individual sponsorship deals as well... and look to carry those relationships forward into the new year!

Here is the list of completed events for 2011:

2/5 HAP Lemay 10K (49:56 PR)

2/13 Mercedes Half Marathon in Birmingham, AL (13.1 miles) (1:51:36 PR)

3/5 New Park Family Duathlon in Montgomery, AL (2mi/10mi/2mi) (1:06:24)

3/28 Powerman Alabama Double Oak Duathlon in Pelham, AL (2.5K/20K/2.5K)(1:06:20)

5/14 Peachtree International in Peachtree City GA (1.5K/40K/10K) (2:48:04 PR)

5/31 LJCC Super Sprint  (200y/8mi/2mi ) (First Place in AG)

6/11 Buster Britton Memorial Triathlon in Birmingham AL (400y/13mi/3mi)(1:20:53)

7/10 Summer Triathlon in Lorain, OH (400y/14mi/5K) (1:18:59)

8/13 Mountain lakes Triathlon in Guntersville AL (600y/16.2mi/3mi) (1:22:40)

9/5 R3 29th Annual Labor Day Run Montgomery, AL (22:32)

9/24 2nd Annual PT Solutions Sprint (1:05:01) (2nd Place in AG)

10/8 MANE Event 5K Prattville, AL  (21:33 PR)

10/23 Spinners 8K Prattville, AL (37:53 PR 1st in AG)

11/4 HAP 5 Miler (39:24)

11/5 Maxwell AFB Blue Streak Cycling Time Trial (6.5 mi) (3rd Place in 40+)


All in all I am going to call this past year a huge success as I have established a firm foundation from which to build on for 2012. I learned a ton of things along the way from other triathletes like my Brother, Scott Jones and John Lafreniere... without the advice and support of guys like that I would still be floundering around trying to figure it all out on my own. The other huge advantage is having the love and support of my family. Doing triathlons is a selfish sport to say the least... the commitment required to be successful involves early mornings, late nights, planning and travel.... and being an observer at one of these events is a lesson in patience as the contact time with the participant is literally measured in seconds and involves getting up really early... again... selfish! 


One benefit to my obsession with this new lifestyle is the opportunity for healthy living to rub off on my family... and I am proud to say that my wife has turned into a running nut! She competed in several road races this past year and even completed her first Half Marathon. Additionally, Colby competed in several multisport events and road races and even won a local Duathlon.... plus... we... as an entire family... have participated in several road races this past year... which has set the stage for more in 2012!


So let's talk about 2012... the goals remain the same... but the gameplan is taking a different spin. I used 2011 as a year to build a solid base across all 3 disciplines... albeit I only swam from March to September and although the 2012 race season will have several repeat events scheduled... there is only one "A" race... Ironman Augusta 70.3 in September... scattered throughout the season will be other events but the goal is to do a sub 6 hour 70.3 event and I have picked Augusta as my venue. 


I learned a great lesson from Jonser this year... and that was to stop focusing on competing against others as much... to establish goals for myself and compete against myself... a much better measure of where I am... as he so eloquently put it... 

             "Nobody is you. No one has your pressures, your challenges, your physical issues, etc. So in that, the effort is yours alone and is not tied to others." ~Scott Jones


Thanks for the continued mentorship along this journey.... your insights and tips are always helpful! If anyone is interested in coaching or camps... here is their website... http://www.imjcoaching.com/!!

Again... I am thankful to have family, friends and mentors that are willing to offer advice! The other change for the 2012 season... and probably the one I think is going to be the coolest... Sherri, Colby and Maddison are going to compete in the LJCC Super Sprint as a team... Maddison is going to kick things off with the swim leg and then hand it over to Colby who will execute the bike leg and then hand it over to Sherri who will anchor the team by doing the run... I am already really looking forward to this event... more to follow!


I have secured 2 sponsors already for the 2012 season... I am proud to represent and be associated with both of these companies and I LOVE THEIR PRODUCTS!!!!! I was a fan of their stuff first... so the benefits of sponsorship are awesome!

 

Alright... here is the 2012 plan as of today:

2012 Planned Events


2/12 Mercedes Half Marathon in Birmingham, AL
2/23 Heritage of Air Power 15K Run
3/25 Powerman Alabama Duathlon (5K/20K/2.5K)
4/22 LJCC Super Sprint (150y/6mi/2mi )
5/19 Peachtree International Olympic in Peachtree City, GA (1.5K/40K/10K)
6/?? Buster Britton Memorial Sprint (400y/13mi/5K)
9/30 ESI Ironman 70.3 Augusta (1.2mi/56mi/13.1mi) 

The goals have been tweaked, the focus has changed but the mantra remains same... Attitude Trumps Pain!


Happy New Year!

Fluid Performance Drink Review

Alright... I have been using Fluid Recovery (previous review here) for nearly a year now and cannot imagine my training plans without it... it has become an integral part of my training. I love it so much that I have turned my wife onto it as well as a couple of friends. So imagine how thrilled I was to find out that they were coming out with a Performance Drink! I put in a pre-order and based on my enjoyment of the Recovery Drink I hedged my bets on liking it and ordered both the Blueberry Pomegranate as well as the Raspberry Lemonade.. and I could not be more thrilled with that decision!

Pros
- GREAT TASTE (most important characteristic for me)
- easy to mix
- 30 servings per container
- NO Artificial ingredients
- NO Artificial colors
- NO Artificial flavors
- NO Gluten
- NO Dairy Protein
- Nothing trendy or unhealthy

Cons
- It doesn't mix itself and find it's way into my water bottles

THANKS for another quality product I can safely add to my training plans!!! You guys rock!


Here are the details...

What is Fluid Performance?

Fluid Performance is an energizing blend of electrolytes and carbohydrates for sustained energy and optimal hydration during exercise.
When used consistently during training & competition, its unique formula helps the body sustain energy levels, avoid cramping, buffer lactid acid, & maintain hydration. It contains a dual source carbohydrate system, bioavailable electrolytes, and Vitamin C, creating an all natural & easy to digest sports drink.

What are the benefits of Fluid Performance Drink?

• Energy Delivery - Simple & complex carbohydrates in optimal balance to maintain blood glucose levels during exercise training and competition.
• Reduced Cramping - Medical grade electrolytes replenish those lost in sweat and help keep the body in optimal balance, even during intense exercise.
• Lactic Acid Buffering - Sodium Citrate helps to buffer lactic acid, maintaining energy levels and allowing you to break through training barriers.
• Immune System Support - Vitamin C helps scavenge free radicals produced during exercise.
• Consistently refreshing great taste - Low sugar & light flavor creates a drink mix that you don't have to water down, ensuring you receive 100% of the nutrients you need.

Nutrient Harmony

Fluid Performance Drink combines ingredients that work in unison together and provide more benefit than taking them individually. When consumed during exercise training and competition, Fluid Performance provides the stable energy, electrolytes, and taste you need to perform.
Fluid Performance Drink is also easy to digest thanks to its gluten-free carbohydrates, it is dairy free, and contains no unnecessary ingredients.
Take Fluid Performance Drink during your next workout and feel the difference in your performance!

Nutrition Facts

Serving Size 1 scoop or 1 packet (27g)	Servings per container: About 30
Amount Per Serving
Calories 100	Calories from Fat 0
% Daily Value*
Total Fat 0g	0%
Cholesterol 0g	0%
Sodium 200mg	8%
Potassium 65mg	2%
Total Carbohydrate 24g	8%
Sugars 8g
Protein 0g	0%
Calcium 24mg	2%
Magnesium 11mg	3%
Vitamin C	95%

*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Ingredients

Maltodextrin (glucose polymers), Fructose, Sodium Citrate, Natural Flavors, Citric Acid, Potassium Chloride, Ascorbic Acid, Calcium Gluconate, Magnesium Carbonate, Fruit & Vegetable Juices (natural color).

 

• Artificial ingredients
• Artificial colors
• Artificial flavors
• Gluten
• Dairy Protein
• Anything trendy or unhealthy

3 racers... 3 new Personal Bests!

Sherri, Colby and myself all signed up for The MANE Event 5K which was an event to help support the Prattville High School Cross Country team. Sherri is down to her final week of preparation for her first Half Marathon, Colby has not really done any training and it is exactly one month since my accident... so we really don't have any intention of blowing this one out of the water! But low and behold... everybody had a spectacular race today and I could not be more proud of our finishes... 


Sherri finished with a 24:59 and was 71/170 Overall, 5/14 in Age Group and 18/76 in All Females


Colby finished with a 23:36 and was 48/170 Overall, 8/21 in Age Group and 42/99 in All Males


I finished with a 21:34 and was 34/170 Overall, 4/23 in Age Group and 31/99 in All Males


Those are new Personal Bests for all of us... it was a relatively flat course on a slightly windy day... what a great way to spend the morning and even better that we were able to support the Prattville High School!

Psychological Resilence

10 September 2011... a normal Saturday morning by all accounts... I got up with the intention of completing a 20 mile bike ride followed by a 5 mile run... my last long brick workout with only two weeks until my last triathlon of the season.

I got myself ready for the training session and gathered up all of stuff I thought I was going to need to be successful... kissed my wife and headed for the garage hearing those words I hear on nearly every ride... "Please be careful out there"... huh... no worries! I got my bike ready... filled my water bottle... set up my running gear... pumped the tires... put on my shoes... strapped on my helmet... put on my "day glo" yellow vest as the temperatures were a bit chilly that morning... and headed out on my ride! The plan called for a couple of 6 mile sprint efforts but I decided I was going to ride a steady effort for the entire distance... I set out on what I have deemed the "Pit Bull Alley" route since there is a white Pit Bull out there that likes to give chase... as a matter of fact I now ride a clockwise route so I am going downhill as I pass his house since I learned going the other direction makes me very vulnerable during the climb and he can keep up with me at that speed. I digress... so I hit the alley and for some reason he made a decision to stay in the carport that morning... he just glared at me as I went by him... oh well... the excitement for the ride was over... I continued down the street... made a right hand turn... and settled back into a nice pace... I was sort of day dreaming when I caught movement out of my peripheral vision to the right... HOLY CRAP... he is new... a different white Pit Bull was coming from a trailer and making his way through some taller grass at a high rate of speed... I did some Target Motion Analysis and realize we are on a collision course... I crank up the speed and manage to have more speed than him when he makes it to the roadway... HHHAAAHAAAA... he gives chase down the road... "Come get me you mother scratcher" I yell... he quickly gives up and I laugh as see my heart rate had spiked during the event... from now on I will keep him in mind on this route!

At this point I am a little more than halfway through the ride and settle back into a nice pace... my average is well above my previous best on this route but I remind myself that I still have a 5 mile run to follow..,. I continue to make my towards home reminding myself that I still have to deal with "The Crippler"... it is a 1/2 mile climb that is exactly 2 miles from my house and comes at the end of all of my rides... I started calling it "The Crippler" because it can take your legs right out from under you if you don't have something left in the tank... as I make my way to the climb... I settle in and start the mental battle of climbing... I am about halfway up it when BBBBAAAAAMMMMMMM... I hear this really loud thud and the sight of exploding glass as a car goes past me... I think to myself... WHAT THE HELL WAS THAT??? Then instantly feel my left arm go numb... HOLY CRAP... I just got hit... OMG...

Now this is where the eyes and brain have a serious miscommunication... I am upright... pedaling my bike... feeling significant pain and the sight of a car slowing down up the road... DID I GET HIT? WHY AM I STILL RIDING? WHAT IS WRONG WITH MY LEFT ARM?... it just simply did not compute very clearly... then suddenly the pain made it perfectly clear... I was just side swiped by a Jeep Cheeroke!

I quicky unclicked my pedals... laid my bike down and looked up the road... initially she did not even slow down... then she braked... then accelerated... then slowed down and stopped... a sigh of relief... then off she went... HOLY CRAP... my initial thought was... well I guess I will ride my bike home and get Sherri to take me to the ER... then I remembered I had my phone with me... I fished it out of my cycling jersey and called her... as I stood there, bent over... getting an assessment on my injuries... she picked up... "I have been hit by a car but I am alright... I need you to come get me"... she told me later that as soon as the phone rang and she saw it was me she knew something was wrong... as I explaining where I was I heard a car pull up alongside of me... the driver had returned... then I heard a car coming up from behind me... a guy in a truck stopped and came over to help... he must have been a Doctor or in the medical field as he was immediately trying to assess my injuries... I could then see Sherri coming over the top of the hill... I picked up my bike... he quickly took my bike and had me sit down... as he had called 911 and they were on their way... I could then hear sirens... I sat down and for the first time since the impact the adrenaline was subsiding and the gravity of the situation started to sink in... my legs began to shiver uncontrollably... the guy that stopped started to check me over... I had little feeling in the left arm from the elbow down... my hand began to swell very quickly... fortunately they took off my wedding ring and blood soaked watch... my elbow was bleeding pretty badly... my hip really hurting... and my back was tweaked... he checked my pulse and verified there were not open fractures...

I then saw a Prattville Police car drive up... I immediately recognized the Officer as one of the father's of a kid on Colby's soccer team... he walks up... "You're Colby's Dad..."... yup... "You're Garrett's Dad"... yup... I proceed to tell him what happened and he takes down the information... then the EMTs show up... they immediately start to get vitals... and assess the wound on my elbow... they recommend I get to the ER and offer me either a ride or to have Sherri take me... I chose Sherri... so they help me get into the truck... the officer comes up and tells us that the accident will be turned over to the State Patrol as we are outside of the city limits... but to proceed to the ER and a Trooper will likely show up there for information... so we are off...

Sherri heads to Baptist Health ER... now.. if you have seen the movie Patch Adams with Robin Williams... I pretty much have him as my Doc in the ER... as he does his initial assessment of my elbow, hip and back... he quickly turns his focus on the elbow... after some xrays and cleaning up... he decides a couple of stitches are in order and gives me a couple of shots of lidocaine to numb the area... but in the process finds that the relatively small laceration opens into a rather large "pocket" which had filled with blood causing a golf ball size hematoma... he then proceeds to open up the wound and begins sticking foreceps into the pocket to determine the size... and is amazed at just how big it is... he then determines the pocket needs to be flushed prior to stitching... by the time that is complete and he begins the first stitch... the skin is no longer numb and thus the first stitch HURTS A LOT! But he gets it in... then proceeds to put a stitch at the other end with the ultimate plan of stitching in a drain in the middle... but following the 2nd stitch he decides the thread used for the first stitch is not heavy enough and he is fearful it will simply tear through the skin... so he calls for heavier thread and takes the first stitch out... did I mention that the skin is not numb in that area?? So again... he puts another stitch in that area... then stitches in the drain... I ask about the xrays and he says that there "does not appear to be anything broken or dislocated"... he wraps the elbow... gives me the lowdown on the meds... a quick tetanus shot since I do not recall when I had one previously... while we are waiting the mandatory 15 mins to be released following the shot... the State Trooper shows up with a Prattville Police Officer... he explains the paperwork I have to fill out and departs! And shortly thereafter we depart as well...

So... needless to say... I spent the rest of the day on the couch... sucking down Naprosyn and AMOX... after an excrutiatingly long night... on Sunday the reality of what had happened had begun to sink in... and realization that I was literally a couple of inches away from a completely different outcome... couple the emotional distress with the fact that the tweak in my back had begun to manifest itself into what would be more than a tweak and let's just say that Sunday was a long day! After another restless night Sunday which was interlaced with bouts of reliving the impact in a slow motion dream-state... I followed up with the military doctors... the Flight Doc decided to remove the sutures and drain as it appeared that there was no longer fluid production... he replaced the sutures with Dermabond to close up the gash... he also checked out my hip and after looking at the hump on my back immediately sent me down to see the Chiropractor. After a quick interview he completed a series of mobility and range of motion tests... did an isolated adjustment on the area near the swelling and set me up with a series of appointments to come see him twice a week for the next month.

Over the course of the week... I had to force myself to take it easy... I was supposed to be in my last full week of training before the taper week for the last triathlon of the season... I was in peak condition... it was frustrating to say the least... but my back would remind me that I needed to take things slowly several times a day! Mentally I struggled with what had happened... I felt violated... a careless driver had taken away my freedom... my passion to compete... against my will... and there was nothing I could do about it... after a couple of days of wallowing around in self pity I made a conscience decision that I would fight back and be positive about things... I vowed I would come back stronger than before... I refused to be held back by the accident... and all of the positive support from my family and friends fueled that passion... I WILL BE BACK... BETTER... STRONGER... FASTER!!! The mind is an incredible asset... and as my personal mantra states... Attitude Trumps Pain!