Coming up on Going The Distance

Lots of exciting stuff on the brink here at GTD. It’s a new year and with that comes new goals.

When I started writing this blog I was a non-runner training for my first marathon (done), the next year I wanted to jump into triathlon and aimed to complete an Ironman 70.3 (complete). This year I have two Ironman 70.3’s on the schedule and the big goal is Ironman Wisconsin in Sept.

There are also more “Going Pro” interviews coming up. I just had a nice interview with Ironman World Champ Craig Alexander which will be up later this week. On Friday I’m chatting with Ironman Women’s Champion Chrissie Wellington on Skype. Also on deck are Matty Reed, Mirinda Carfrae and Julie Dibens.

And finally, I’m excited to announce a partnership with Felt for a series of weekly off season cycling tips and drills provided by the above mentioned Pro’s in addition to important information about transitioning from a road bike to a Tri bike. Plus you’ll get a look at the Felt DA4, which Triathlete Magazine called one of the most exciting bikes of 2012. 

It’s going to be an exciting year! Keep Training

Off season training tips

Even with the temperature bouncing around and now snow on the ground (not that I’m complaining) its that time of year where a lot of your workouts are going to be indoors. Just last night I was sitting in my studio doing hill climb simulations on my bike trainer.

The challenge for all of us is  how to make the workouts interesting and beneficial without falling in to a rut. Over the next several weeks I’m going to speak with the best of the best in endurace sports about their off season training schedules and what tips the have for keeping it fresh!

Here is a tip I got from Robbie Ventura of Vision Quest Coaching last year when he helped me pick out a road bike.

 

 

If there are any pro’s you’d like to hear from or have specific questions you’d like to ask, just send me an email phil.castello@mac.com and I’ll try and get you some answers.

Happy  Training!

Going Pro: Triathlete Logan Franks

Have you ever looked at your training schedule and thought “There just isn’t enough time in the day”?

If so then do yourself a favor and start following Professional Triathlete Logan Franks on Twitter to REALLY see what a jam packed day looks like. Logan tweets things like

“Heading to the gym for a 2:15min spin, a short swim, a nice little lifting session, and 40 more minutes on the bike. Thursdays suck!”

While that may not seem out of the ordinary for a pro, according to Logan Thursday is one of his “slow days”

After returning from Iraq in 2009 where he served as a gunner for the Marine Corps, he took $6000, bought a Cervelo P2C and everything he needed to complete an Ironman and then registered for 2010 IM Lake Placid… where he ended up finishing 11th overall and qualified for Kona. He placed 52nd in Kona and had the fastest American marathon time.

In 2011 he decided to go pro.

What makes Logan’s story different (other than the fact he hadn’t experienced triathlon until after Iraq) is how he manages his schedule. Outside of the 18-20 training hours he logs each week Logan is a full-time student, still active in the Marine Reserves, and works a part time job about 20 hours a week.

Logan’s Monday’s come together like this:

7am – Swim 3000 meters
9a-10a – Class
4 Hour Bike Ride (He uses his car as his gear storage and changing room)
3:30-6:30 – Class (At this point he’s eaten lunch in the hall way walking there)
Swim 3000 meters

With is 2012 race schedule set, I asked him what tips he had for offseason indoor training.

“You can only get so fit before hitting the ceiling. So I start the offseason buy getting a little out of shape. I’ve spent a month eating chicken wings and drinking beer.”

Logan starts base training at a 7:30 pace eventually incorporating some speed work and later distance and speed work.

His focus this season is to peak at all seven races on his schedule which is comprised of three 70.3’s and three Iron distance races (including Kona of course).

As a newer triathlete, how was is transitioning from the 70.3 distance to the 140.6 distance?

“Your training is practically the same. I would suggest adding some extra speed work. Last season [2011] I used the 70.3’s to train for the Iron distance”

What about racing, what is the biggest change there?

“Nutrition is paramount at the Iron distance. You need to work your nutrition like clockwork. My coach has me eat the same breakfast 4 hours before a race. I eat a ridiculous amount of apple sauce, a power bar and a protein shake. During a race I’m eating something every 15 minutes.”

Logan also stressed staying on top of your hydration.

“I learned about hydration in Iraq, they taught us hot weather survival. I used that training during my first year doing triathlon.”

You’ll notice in all the pictures he’s wearing the Punisher logo on his gear.

“I think you’re the first person to ever ask me that! While I was in Fallujah the logo kind of became our mascot for Fox Company. On our second tour we needed a call sign and picked Punisher. We painted it on our vehicles and one guy flew the flag from the back of his hummer. The Marines are really who I am and why I decided to do triathlon.”

You can see Logan’s race schedule and read his personal story on his website.

Logan Franks Gear:

Bike: Specialized Transition Pro
Shoes: Sidi Road Shoe/Brooks Glycerin 9
Wetsuit: Blue Seventy

Dealing with training pitfalls.

No matter how well you plan, at some point life will interrupt your training and it feels awful when it happens. I had a lot going on at work this week, which made it difficult to stick to my schedule.

Monday was no big deal, I hot the pool at lunch and finished my 2,400 yards with out issue, which made me feel good. I’ve felt a lot more confident in my swimming over the last couple of weeks.
Tuesday where things got a little ugly. I had a long day at work, which resulted in me skipping my run at lunch, to make matters worse, I stayed late at work AND missed my train home, so the run was missed all together. I was pissed.
I emailed Coach Jen to make her aware of my epic fail and asked if I could just make Tuesday my rest day and make up the run on Friday. She said it wasn’t an issue which is good.
Wednesday I was on the bike trainer doing intervals for an hour.
Thursday I had a 40 min run that I BARELY got in. I was annoyed because I left my Garmin at home, I’m “fairly” comfortable with my HR zones so it wasn’t a huge deal, and when it really comes down to I did the workout.
Friday was almost the exact same issue as Thursday, I had almost no time, and when I did squeeze the run in, I realized I forgot the Garmin AGAIN! DAMNIT!!!
Welcome to Saturday… I was supposed to swim with Masters at 6am. What I didn’t comprehend was that my wife was on-call today, so I had to bag the swim to stay home with my Son. I had to make a last minute switch on Training Peaks. I’ll swim with Masters tomorrow, and I bike tonight.
So on top of all the training issues. I also forgot to put up a video for Training Tip Thursday. So to keep with my theme of “rescheduling” this week, Here’s Robbie Ventura of Vision Quest Coaching with this weeks Training Tip.