The Sufferfest + TrainerRoad = ???

I got the word about the Tour de Sufferlandia.  It sounds like way too much fun, so I wanted to sign up. You have to sign up at TrainerRoad.com, which I had found only about two weeks prior and thought was cool.

At TrainerRoad, you can use VirtualPower to train with power but not spend the big bucks on a powermeter (Hey, some of us have kids that cost LOTSA money!).

Anyway, I'll be signing up here shortly, I guess, because the whole system seems like it will be pretty cool. You get 30 free days with a sign-up, and that will run me through most of February, which is when I need to be very consistent on the bike trainer anyway.

And the TrainerRoad system works with any video that you use. You can also use the MountainCruises at www.mountaincruises.com! Nice how I got to work that in there! Or you can use them for a few days after the tour as a recovery ride.

The beauty of this whole thing is that you get to train with power if you have one of the listed devices, which Kinetic Road Trainer is listed. I'm not sure how it all will work yet, but I did order my ANT+ USB stick, and it shipped already.

Excited about the opportunities, that's for sure.

And remember that the tour starts January 26, and we'll have lotsa fun, I'm sure. :)

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Need a training challenge? Join the Tour of Sufferlandria 26 Jan - 3 Feb 

They say that the Tour of Qatar isn't hard enough. There are murmurs that the Tour Down Under, even though harder than before, still isn't terribly difficult. Rumor has it that the Tour de San Luis in Argentina is little more than a tourist trip and even Europe's early season races have become simple warm-ups for the rest of the season.

That's all changing thanks to a new race sponsored by the Sufferlandrian Tourist Bureau. Slotting in nicely to the UCI calender of early season races, the Tour of Sufferlandria was created to bring back the drama, agony and misery that the early season peloton deserves. Starting on January 26th, the 9 day event promises to turn even the softest rider into a true Sufferlandrian by the end, on Feb 3rd.

More details to come in the days and weeks ahead, but we wanted to give you a heads-up so you can slot it into your training plans (if you're tough enough, of course).

Full Schedule:

• Saturday, Jan 26th: Hell Hath No Fury
• Sunday, Jan 27th: The Hunted
• Monday, Jan 28th: Extra Shot + Fight Club
• Tuesday, Jan 29th: A Very Dark Place
• Wednesday, Jan 30th: Angels
• Thursday, Jan 31st: The Wretched + The Long Scream
• Friday, Feb 1st: The Downward Spiral
• Saturday, Feb 2nd: There is No Try + Revolver
• Sunday, Feb 3rd: Local Hero

According to Grunter von Agony, race director, "The course is carefully balanced between agony, misery and despair. So, yes, the Tour of Sufferlandria is a worthwhile target for anybody looking for an early season goal. You really ought to have some solid training behind you before you start it, and you'll surely go through a roasting in hell during the race. 

When you come out the other side? With a solid 9 days of effort behind you, you will be able to take an ox, tie him to your bike, drag him up and over Mt. Sufferlandria while he tries to run the other way, and drink a flagon of ale made from the bikes of all t

hose you crushed on your way to a glorious victory. Or the Minions will eat you for lunch. But, whatever."

To Participate:

As we said, we'll send you more details in the near future and also post them on our Facebook page here. But, in short, to join the ToS, you must simply commit to following the schedule above and ride yourself into the ground each day. Join the community on our Facebook page for inspiration in those dark moments between stages to hear and share stories of HONOR GLORY AND VICTORY.

Although you can do it on your own, those who complete and register their 9 days with our partner, TrainerRoad.com, will be be eligible for daily prizes and thrown into a pool of prizes from the 'fest, TrainerRoad and others at the end of the event. (A subscription is necessary for TrainerRoad.com, however they have a 30-day no-questions asked refund policy so if you're not happy after doing the Tour of Sufferlandria with them, you can get your money back.)

Twitter #TourofSufferlandria

IWBMATTKYT,

David McQuillen, Founder
Sufferfest Studios
Official training videos of the Continental OCBC-Singapore Cycling Team
http://www.thesufferfest.com

Mix It Up: How To Get Your Kids Into The Backcountry

Much of the reason I love the triathlon lifestyle is because it keeps me fit enough to get into the backcountry on any given day and still have enough energy to enjoy it once I get there.

My biggest goal in life is to raise God-fearing kids who love the outdoors. And, of course, I want to spend time in the outdoors with them. I don't want them stuck to the tv and other electronic devices. I want them to prefer to be unplugged.

I figure to be able to get that foundation in my kids, you have to start early. So, that's what I'm doing.

The below article is one I wrote over the summer for a backcountry fly-fishing blog,  but it never got published. I'm posting it here in case anyone is interested.

While you are planning your TRIATHLON race schedule, maybe you can plan a couple extra days this summer to get outside with your kids.

Happy Reading!!

Darin

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Ten years ago, my wife and I often went on long backcountry hiking trips with just some quickie planning. These days with 3 1/2 year old and 16 month old boys, we do more quickie trips with long planning time.  When I first started fly-fishing in the backcountry areas of Yellowstone National Park and the Sawtooths of Idaho, I could basically just tell my wife the when’s, who’s, and how’s of a trip and be on my way to paradise. That freedom has turned into clearing everyone’s schedules of many different other who’s and when’s to make clearance for us (on a side-note, the second or third Saturday in September is always reserved for some Lamar River action! And nothing can remove that day).

So, here we are trying to figure out how to get back into fun and fishing in the backcountry, or as close as possible to it, now that one of the kids can walk a few a couple miles each way. Our quickie-trips are generally a half-day scheduled around nap time, and the extended planning effort requires diapers, multiple snacks, safety considerations, and a couple of toys if we’re feeling energetic enough to carry them. The focus of effort is generally keeping the boys happy rather than hoping the fish take some fake food, but that’s how it is as parents of toddlers.

I’ve searched the Yellowstone maps for a place a couple miles off the road to provide some quiet from the road while also providing a safe place for the kids to play. The Lamar River about 200 yards upstream from its confluence with the Yellowstone River provides a two mile hike that the 3 ½ year-old can make on his own, a large gravel bar that provides some sand and many rocks for throwing, and a plethora of nice fishing holes in the immediate vicinity. Perfect!

I have a life-vest for the older boy, but I just can’t get myself to even make him put it on. I would rather watch over him like a hawk than squash his personal movement freedom with the life-vest. If we were rock-hopping and such along steep banks, it would certainly be different. As it is, the ground is flat, the water is barely-moving and shallow next to the gravel bar, and his Mom is there to watch like a hawk. All he wants to do is throw rocks and splash in knee-deep water, and at this location he can do that with the endless rocks and great little pool of water.

The 16-month old is easier in some ways but harder in others. We have to carry him into the location using a baby-backpack (we use the Deuter Kid Comfort III…absolutely awesome and worth the high-price; it has lots of storage).  He’s about thirty pounds, so I get to carry him while his Mom carries the fishing gear and other stuff. Once at our location, he mostly sat in the sand and played with a little plastic rake. He can’t maneuver very well over the rocks yet, and that is mostly a good thing. 

When nap time rolled around, we put him on a little blanket we brought, and give a bottle of milk we kept cold in an insulated cooler made just for that type of thing (all you dads, take a look at baby gear to repurpose for your own needs, too!). We forgot the small shade-tent, but the canyon walls and some trees provided plenty of shade up on the banks of the river. He didn’t take a nap, though! So, we had reverted to Plan B and left for the trailhead before he got really cranky; he was asleep in the backpack before I took ten steps!

I almost forgot! I got a good two hours of fishing in, too! I went mostly up-river, but there were plenty of pockets in both directions. The catching wasn’t very good, but I got looks on nearly every fly…..my prep time was spent planning for the kids rather than researching what flies the fish would be looking for. Anyway, for me, half the fun is just getting the fish to say “yes” or “no” to the fly, and I was getting that answer as I watched them swim away.  It was a bit frustrating, but it beat walking the boardwalks with the crowds at Old Faithful.

Here are a few of the things to think about when you are setting up your trip to the backcountry with toddlers.

1.       Recon

-          Look at the maps for possible locations,

-          Visit the areas in person to look at safety factors and the trail to the site.

-          Look at the area in Google Earth, realizing that water depths are probably different. Check river conditions on USGS water gauges (http://waterdata.usgs.gov/nwis )

2.     Safety

-          You MUST have a water-safety plan of some sort: life-vests, always-in reach, small water, etc. Don’t under-estimate the dangers of the stream. These are little kids who don’t know better.

-          Consider the impacts of bear country. Follow the rules exactly, and all adults should have bear spray. Teach the kids not to run as a basic backcountry safety principle, but vitally important in a bear situation.

-          Check the weather before you go for heat, thunderstorms, rain, wind, etc.

-          Sunscreen your kids. If you forget it, go back and get it. That goes for bug spray, too.

-          Take a shade-tent and a ground-cloth or blanket for protection from elements.

-          Have plenty of water. Take a filter to make sure you don’t run out.

-          Keep the distance short. Tired kids trip and hit their heads on rocks; beyond the health issue, if the kids get hurt, they probably won’t want to go back.

-          Take a first-aid kit with a small ice-pack for any bumps and bruises.

-          Continuously ask yourself “How could my kids get hurt, and how will WE deal with it?” There’s no 911 in the backcountry.

3.       Plan For Fun

-          If they are old enough, this might be the perfect time to teach your kids to fish!

-          Boys love throwing rocks and playing in sand. Make that a priority.

-          Take some familiar toys with you (yes, jam them in your pack, it’s worth it!).

4.       Kid Care Items

-          Snacks are almost as important as all the safety factors. Take a variety and enough for lunch.

-          You CAN take real milk. Put it in a basic lunch drink cooler.

-          Have a nap plan.

-          Dress your kids for the environment: shoes, shirt, pants vs shorts, hat, etc.(rain gear?!)

-          Don’t forget diapers/wipes/ etal. Remember a bag for the messy diapers (pack it out!).

We had about four awesome peaceful hours in the near-backcountry on this trip, including the excitement of a coyote following us quite closely, the constant sound of the river with no road-noise, and the opportunities to see wildlife up close. Our oldest boy walked the entire way, which is really awesome (insert proud Dad grin here!), and the youngest definitely wore himself out for the day. And Dad got to fish while Mom stayed mostly happy; I say “mostly” because she got to fish for only about fifteen minutes. 

Absolutely most importantly, we are building the foundation of a love for the backcountry that I so deeply hope turns into future long backcountry trips with quickie planning.

Motto for 2012: "Here and Now"

My motto for the year is "Here and Now." It means to live in the here and now. Previous years' mottos were "loose" and, when that didn't work out quite as I thought, I went to "looser."  

Anyway, here are some things you can do "here and now," as in TODAY, to be well on your way to a healthier  lifestyle and faster triathlon times.

1. Cut out soda. Here are the progression steps for someone drinking several cans of Coke per day:
    1. First month:  Switch to diet.
    2. Second month: Cut intake by 1/2
    3. Third month: Cut that 1/2 by 1/2
    4. Third month: Completely switch to water, adding Lipton Iced Tea drink mixes as desired.

    ** This will help you lose about ten pounds pretty easily, and it will do wonders for your overall health.

2. Minimize alcohol. Follow the same steps as above to minimize your alcohol intake. This will help you lose some weight, too, without completely killing your social life.

3. Plan for consistent workouts. If you have to dial down the intensity to get in a workout, do so. Don't blow off a workout simply because you're tired.  Take an hour for each day that is a standard workout time that is easy to get to (ie it's not at 4am).

4. Mix it up. When you hit a plateau or you are getting bored, mix up your workout a bit to shock your body and get out a rut. This includes using a cross-training period in lieu of a scheduled workout, like going cross-country skiing instead of a run. It's important to keep your mind and body fresh during a training program lasting several months.

5.Track your progress. Write down your workouts and track your progress. For instance, I do a standard 10k run at lunch (see the one hour concept in #3). I track my time all season, and it is incredibly motivating to see the times go down as the training progresses. That motivation helps build a burning desire for consistent training, too.

Here's to great training and fast racing in 2012!!

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.