Consistency in the early phase of a training program

I really think consistency is the NUMBER ONE priority in the first six weeks of a training program. Joe Friel in his "Training Bible" book talks about how the muscles and tendons have to adapt in the beginning phases, and he is absolutely right based on my recent experiences.

Here are some of my thoughts on how to maintain consistency in the first phase of a new training program:


1. Consistency trumps everything, especially intensity. It is more important to just get on the bike or run for twenty minutes then to worry or think that that 20 minutes won't do anything. It will do wonders simply because of the consistency.

2. As I increase my number of consistent workouts, I can see my capacity improve. For instance, my first workout on the bike trainer in six months, I kept a steady state of about 15mph for 20 minutes before getting tired. Two weeks later, I'm already up to 17.5 mph steady state for 20 minutes before getting tired.  The percentage of improvement is good for morale and motivation.

3. Scheduling is the most important thing. I'm in a period right now when I go for several months with minimal interruptions on a macro-scheduling level, and three weeks when I can look at every meeting and schedule around them to maintain consistency.

4. It's those pop-up events that stop a workout that kill consistency, and those are the things you have to be prepared to adapt to. Find a way!  That's when you have to say 20 minutes of anything is better than a skipped workout...this helps you find the time in your day.

5. Keep the goals very simple, with very little beyond the consistency aspect. I have very simple goals in this first six weeks phase: 1) maintain consistency. 2) get 150 "points" per week in that 100 yards swim = 1 point, 1/4 mile of running = 1 point, and 1 mile biking = 1 point. This keeps me keyed on consistency over volume or intensity (although the only metric is volume, it works that way for me personally).


When I first started triathlon training a few years ago, I noticed that there were significantly different muscles involved and paid attention to the adaption time and processes. I considered it quite normal and just something I had to deal with. Having been a runner and swimmer all my life and hiking alot in the previous ten years, I was in pretty good physical condition, but nothing compared to where I was headed for triathlon. My body needed to adapt to the bike stresses and then the overall changes in form and function of my body.

So now....after gaining 18-20 pounds and getting a bit out of shape, I'm back into the training. And I have to remember that after six months of no consistent training, my body needs to adapt again. That is difficult to deal with physically and mentally. Physically because there is some pain involved in getting back into running more and biking (consistent swimming comes in January!). Mentally, I am having trouble adapting to only being able to run four miles every day instead of six miles.

I figure after six weeks, I'll be back to my normal (new normal, anyway) self or pretty close to it, and then the physical and mental problems will go away, and I can focus on intensity and then move into race-specific workouts.

Tri helmets deal...50% off

Triathlon Bike Helmets PowerTri Triathlon Shop

Good deals at the link.

Triathlon swim sets and a Pocatello Master's team

Happy Thanksgiving week to everyone!  I had a really good training week last week, the first good, full, complete week of training in about three months. I even got in three bike trainer workouts!

Link below to great training advice that is TRIATHLON specific.

Feel For The Water! Advice & Tips to Improve Your Swimming.: The Two Classic Swim Training Mistakes

Great article here about triathlon swim training sets versus swim team and standard masters sets.

I like to do 16x100 at near race pace with a 10-15 second rest, which is also what Swim Smooth is recommending in this.

And it looks like Pocatello is going to get a masters swim program! Wooohooo!  Solves two problems for me:
1. I get some coaching on my technique.

2. Timing is great. Sessions to start at 4:45am, so now I don't have to wait til 6am to swim. This makes scheduling much easier.

and I'll now have peer pressure to get me out of bed in the morning!

Gear: Kurt Kinetic Wireless Powercomputer

  I've had the Kurt Kinetic fluid trainer since about May, and then I bought the Kurt Kinetic Wireless Powercomputer a couple months ago. But I haven't used either of them until last week. When I first got it, I screwed around with it a bit just to see how it works and to see what to expect. Now that I've had five or six rides with it, and I think I'm ready to write a review. So here it goes.

BLUF: The only reason I'm keeping it is because it gives me a consistent power reading, although that reading might be off a bit it is consistent. Other than that power reading, the thing works as advertised, but it's not very user friendly. It is advertised as WIRELESS, but it requires a wire for cadence.....so not exactly as advertised concerning that. I can only recommend this to someone who wants a computer that provides consistent power readings without worrying that it is a computed data point rather than measured.

Setup: Setup was easy for some parts and hard for other things. First, I got to use the magnets from my previous bike computer, which was obviously nice. There's a lot of extra wire available, which is good or bad depending on your own needs. I'm tempted to cut and splice a foot out, but I haven't made that decision yet. The biggest issue with setup is that you have to change the orientation of the mount ninety degrees...a huge annoyance but easy enough to do...what kind of company doesn't fix that in production?

Feel:  The bike computer feels light and cheap plastic. I'm nervous about clicking through the buttons because it seems like they're going to break. We'll see if this durability issue is warranted down the road.

Use: The display reads out ok, but the information available sucks.  All the reviews I read about this before buying the gear talked about this issue....believe all the negative comments you read about the lack of thought put into how information and stats are displayed.  I can see the speed nice and big, but quite small right below/beside it is the heart rate. When I'm hitting a hard Sufferfest! interval and trying to keep up a high heart rate, I need that heart rate to be BIG and READABLE...not the case here. The overall time of the ride is shown all the time, which I personally don't really need and consider it a waste of space.

I have to cycle through the bottom portion of the screen to see in quite small text the watts, avg speed, cadence, temperature (who cares what the exact temperature is?!), and a few other things. What I want is to see in big type the speed, cadence, and heart rate. Everything else, like average cadence, average heart, and such, can be cycled through in small text after the ride. So, I'm not a big of how information is displayed.

Wireless Interference:  When I first tried the computer, the readings were wildly erratic, from 2mph to 75mph or something crazy like that. Every data point was acting crazy. I checked the magnets, and they were all good. Then I read the manual (gasp! I know...crazy!), and it said that there can be interference from  magnetic forces. My laptop computer is magnetic. I moved it a couple feet away from the bike computer, and presto! all the problems were solved. Lesson: keep your laptop at least a couple feet away from the bike computer monitor.   So how do I watch the awesome Sufferfest! videos? I watch them on my Droid X phone only about two feet away from the bike computer, and all is good.

Power Reading: Other reviews talked about the power reading being quite realistic and close to power meters that measure the power rather than compute the power. If you don't know, the Kurt Kinetic power computer computes the wattage via math formulas that are calibrated with the fluid trainer.  I simply like knowing that I have another objective, consistent data point to measure and compare.  This is truly the poor man's power meter.

Heart Rate Strap: This strap feels much bulkier than my Timex Ironman strap, but once I get going it makes no difference, and I basically forget that it's there. I don't necessarily like the strap, but I don't dislike it either. If I noticed it during the ride, then I would dislike it, but that is not the case here.

Please understand that I don't think my issues with this bike computer in any way relate to the fluid trainer from Kurt Kinetic. That thing is SWEEETT! I think the problem is that a trainer company tried to make a bike computer, resulting in a usable product but definitely not an awesome product.

Mix It Up: Swim After Lifting Weights

Starting a new category this morning called "Mix It Up," which is about different ways to increase variety in your workouts to break up the mental monotony and prevent plateaus (wow, the words flow quite nicely right after a workout!).

This morning I swam after lifting weights. I only did 2x100 + 1x50 for a total of 250 yards, which is the only 250 yards I've swam since mid-June except for the July 1500m I did at the Pocatello Triathlon. Anyway, I knew it was going to be difficult, but it was much harder than I expected. All of last year I was thinking that just 500 yards after any workout would greatly increase my swimming volume during the winter and set me up for a better spring and summer swims.

This 250 yards this morning really worked me. My last 50 yards on 40 seconds, but I highly doubt I could do that even ten times in a row, compared to 15x100 coming in on 1:20 and leaving at 1:40 during normal summer workouts. I didn't time the 2x100s because I just wanted to feel what the water felt like and where my form was at. I could definitely feel the weight lifting session in my strength, and I managed to have some decent form, but it didn't last long because I was so tired.

Anyway.. consider swimming directly after a weights session to mix up your workouts.  You'll be surprised. Another option is to lift weights, specifically leg curls and leg presses, before a bike workout...or do the bike and then lift weights.

Clear Priorities allow Clear Focus

No doubt that any athlete with a family and a job has trouble finding the opportunities to make the most of consistent training. Kids, spouse, housework, yardwork, cars, maintenance, burned out light bulbs, dirty diapers, throwing the balls around, time at the park, etc etc etc.....they all add up to missed workouts because we all put our families first (as it should be).

So how to solve that problem? Set clear priorities of effort for spouses based on time of the day or whatever will work for you and allows you to focus on what you want during a specific period of time. My personal example is below.

The last two months have been hard for me because Noah is still waking up at night and early morning. That means I never know if I'll be able to get in a morning workout session. Last year worked great because Paul almost always slept til 7:30, and so I would get 100% priority from 4:30am - 6:40am for my workouts....if Paul needed anything between those hours, Tera would take care of it. And then from 6:40 until he left for school, I would take care of Paul. Tera and I had a deal that clearly defined the priorities of each of us for a set period of time, and that allowed us both to succeed in our goals.

So tonight we made the deal again, a bit different, but the deal has been made. I will get up and give Noah a bottle anytime after we go to bed, and then I get to not worry about it from 4:30am - 6:40 again, just like last year. This allows us to both KNOW EASILY what is supposed to happen in the fog of the night. No questions. No arguing. We both understand what is supposed to be happening.  I get to KNOW that I'm going to workout in the morning, and the added pressure of that being my only "window of opportunity" will get me out of bed. Tera gets to know that she'll be able to workout in the morning, too. And, most importantly, our kids will be taken care of appropriately. The juggling act is solved, at least for now. If Noah starts sleeping all night, then I'll be that much happier.

Other examples could be a specific time right after the work day, like 5:30pm - 6:30pm where you get to do a workout after work, but then take the kids the rest of the night. Even if that is the deal for just one night per week, it is one night per week that you get to focus. Choose a night that doesn't have many interruptions that can break the deal....the maturity level comes with how you handle it if you get home later than expected and realize you only have 30 minutes instead of an hour....then what? You shutup and do 30 minutes because that was the deal.  Trying to muster more out of the deal because of circumstances neither of you can control doesn't help anyone. Roll with it, and go for something for the 30 minutes in the name of consistency and keeping the deal.

Or it could be a three hour period on Saturday or Sunday morning. Again, the deal is the deal. If the weather sucks or you drank the night before and can't get the whole workout in, that's just the way it is. You get your allotted time period -- no more and no less -- so that the other person can have their time. They've surely planned it out to maximize the time, and screwing with the timeline could break the whole deal.  Obviously, there is some give and take on this, but if you are giving more than you are taking, then you need to realize the deal is probably in jeapordy.

Birthday Cake, Veteran's Day, and "Breaking Trail" trailer

A double post this morning, as I watch Mr. Wide-awake at 0600 instead of going to the gym.

The US Marine Corps had its 236th birthday yesterday! Happy Birthday Marines! In the excitement of the day, I forgot to post a note about it!  I only had three pieces of cake last night!  I was full from a good meal, so I had to bring home about five pounds of it (having to clean up has its privileges).  I have a bad sweettooth, and Marine Corps birthday cake is the one thing that I don't care about how much I eat....................

.......except like at the Birthday Ball I went to on Saturday for my drill when I got NO BIRTHDAY CAKE. Yes, that was an atrocious thing! But I survived. I went hunting it down, too, but couldn't find it. Still don't know what happened. However, in its place was an incredible tiramisu that is indeed  a top five dessert of my entire lifetime!.

And it's Veteran's Day. Thanks to all you veterans out there....World War II Marines hold a special place in my heart because of the incredible Pacific campaign.

.....and now abruptly changing gears and directions....................

It's getting to be that time of the year!  This will get you thinking....

See more on Trailspace at http://www.trailspace.com/blog/2011/11/09/backcountry-film-festival.html

That video is a trailer for a backcountry film festival, opening in Boise today. Dang! I think that would be pretty cool to see....too bad I'm not on that side of the state this weekend.

If you don't know why I'm tying skiing to triathlon, it's because of the great aerobic benefit from backcountry exploration.  Climbing 2,000ft a couple of times through powder will wear you out like nothing else. And the change of scenery and fresh air is great motivation.

BTW, yurt sign-ups at Idaho State University are next week, Nov 18th beginning at 0900. I'm told there is a new yurt...hopefully it's at the bottom of Bonneville Peak proper, right at the bottom of the really sweet skiing. I'm hoping for two good yurt nights this year.

Also hoping for a good snow year again. I think I'll end up on cross country skis alot of the time this year again, as I want Paul to learn something on his own, and I think cross-country will facilitate that the best. We can ski a while, then he can get in the cruiser with his brother. Meanwhile, Mommy gets to stay home in a nice and quiet house and get some MUCH NEEDED personal quiet time. Win Win Win on that one.

Another new Sufferfest vid!

Hell Hath No Fury | The Sufferfest

E-mail in my inbox this morning. This video gives some 20 minute intervals. Previous bids had some longer intervals and at least on 20 minute section but this one seems to focus in the 20 minutes.

I'm behind on my Sufferfest videos. I still don't have the last one.

But with my new found motivation for the bike, it's looking like I have some good bike workouts in my future.

Oh yeah, look for the 8-pack download if you don't have any of the vids ..... definite money saver.

Off to another great start....again!

I biked on the trainer Monday and Tuesday(!)...holy cow! Two days in a row. Mind you, I rode a total of 40k since the race in June, and that 40k was another race here in Pocatello. I haven't been on the bike much, but I really did miss it. Timing and schedule was an issue, and with no race to look forward to, motivation for biking fell far down the priority list over the summer.

Til Monday, anyway.

I got up at 0545 on Monday, ready to hit it on the first morning of bike trainer this year. Then Noah woke up as I was getting out of bed. Straight to Noah's room because once he's up around that time of the day, he's up for the day. And I'm the one who gets up in the morning with the little one.

8:00pm Monday night....sick kids are in bed, wife is in bed. Let's ride! I went downstairs and got on the bike, just to see what would happen. I played with the new Kurt Kinetic wireless bike computer, and the most important thing I realized was that it doesn't like my computer being so close....instructions say magnetic fields can cause strange readings, and that is exactly what was happening. I'll write a review on that bike computer later, but for a summary....I like the ability to see a consistent reading on power (even if it's derived), but everything else about the computer is not great and I would certainly return it if it didn't have that power readout. 30 minutes later, I have completed my first bike workout in about four months!

0545 Tuesday morning. This time, Noah's crying wakes me up. Same story.

7:430pm Tuesday night. Sick kids in bed. Wife working. Let's hit it again! 45 minutes very easy ride just to get into the groove and see what that wattage looks like. Average 14.1 miles per hour for 45 minutes and 136 watts average and average heart rate of 108. I haven't figured out how to find overall calories burned, but not a huge deal. The Kurt Kinetic fluid trainer is so AWESOME and SWEET and QUIET. WOW! I really love this thing!

Let's see if I can make it three in a row for biking this week! Of course, I haven't ran this week, but that's a whole other problem!

A few tri races in Utah in 2012

TriUtah - The Tri Life. Start Here. Start Today.

An Xterra race in Moab in early June.

A September race in Pineview, same place as the Utah Xterra.