Understanding "Hard" and I Get Shit For...

A couple of topics that came to mind yesterday and this morning.

First, understanding HARD.

While on the trainer yesterday banging out this workout:
WU: 15' wup, 3' su, 9' Z3, 3' cd
MS: 4x8' (2') FT,
10' 80-85%
10 x 30/30's

which I began at 12:45PM (and I had done an hour of "strength work" at 7AM including legs), I was thinking about CrossFit, P90X, TRX and assorted other relatively recent fitness programs (or if you want to call them religions, fine). I train, first and foremost, for ultra distance triathlon, but I enjoy being in some semblance of "good shape" (not any strict definition) and have a streak of vanity that when combined, push me to continue doing my "strength work." I don't do CrossFit and have never done a P90X or TRX workout. But I think I understand HARD.

My frame of reference for HARD came about many years ago when I was on a bodybuilding kick of sorts. I got into heavy lifting and at one time in my 30's would lift 4-5 hours a week, and this is not including rest time in between sets. I thought some of those workouts were pretty hard.

Fast forward to 2000 when I began training for my first Ironman. While I wasn't doing particularly intense workouts (the objective was for me to finish so it was primarily overdistance work), my body interpreted the training as hard. But it was hard in a different way than the heavy lifting. Still, I kept up some strength work during this and every so often I would ask myself which was harder--the heavy lifting or the long hours of endurance work. It was hard to say, but I knew when I finished that first Ironman that it was hard.

After the first Ironman, my body adapted, and the long endurance sessions became easier, and due to developing additional mental toughness and being able to recover better, of course I got faster for my 2nd Ironman doing effectively the same training as for the first one. But just as in lifting to build muscle, you need to keep upping the ante if you want to improve.

It was in 2004 that I began training on the bike with a power meter and my eyes were opened to a new world of hard in terms of bike workouts, like the one I did yesterday. Oh my did I figure out in a hurry that I hadn't really been working that hard in my biking. But because I really do love riding bikes, I was so motivated to explore this new world of hard (plus I have always been competitive even just with myself), and since then, I have enjoyed putting up big TSS numbers during bike workouts, and my cycling fitness shows for it.

A nice side effect of this bike training was that it carried over into swimming and running. I no longer was afraid of pushing myself to a point of fatigue or muscle soreness in selected individual workouts. Now, I've learned that I can't do that every single workout, but I do know that I have to incorporate a certain amount of intensity in order to maintain and even improve my fitness/speed. Keep in mind that I do not try and stay as fit as I am right before Ironman or Ultraman year-round. It is just not possible or even a good idea. So I do let myself lose fitness for a few weeks in the fall (I'm already through it), and then I begin rebuilding myself, measuring things along the way (mostly speed, and power on the bike) to see where I'm at. Measure and test. Work harder. Rinse and repeat.

I enjoy reading anecdotal stories about people who have gotten into CrossFit or P90X or TRX and proclaim that it has had this profound effect on their endurance sports. Well, from a physiological standpoint the answer is, uh, NO. If you want to be really good at swimming, for example, you swim a lot, you swim fast sometimes, you practice perfect technique a lot. There are no peer-reviewed studies that show traditional lifting or CrossFit or P90X or TRX will make you into a better swimmer. Or biker. Or runner.

But (and here is the revelation) I think that for some people, doing these non-endurance things (hell it could be any number of other exercises) teaches them what HARD really is, and then they carry over that notion into their target sports, and voila, they improve because they learn that they weren't pushing themselves THAT hard before and have redefined it! Or maybe those things give you that nice looking muscular physique that you've always wanted, and seeing yourself turn into that motivates you to work harder at your other sports.

So I don't think it matters, really, whether a double-blind study can be constructed to prove or disprove that some other form of exercise besides your target sport helps your sport. It's how you perceive it.

In my little study of N=1, I am glad that I had a background of serious weight lifting once upon a time to imprint in me one level of HARD. But I needed to redefine my HARD in terms of my chosen sport to progress. For me it took a power meter and some really tough bike workouts, and also a change in my run training.

So to those people who like to argue that the only way to get faster at S/B/R is to do those things a lot and sometimes very hard and that any other forms of exercise are a waste of your precious time available to train, GREAT! Let's all just agree that from a physiological standpoint you are correct, but as we also know, the human mind is extremely powerful and in many cases, our bodies can and will do something as long as our mind is convinced we can, even if we have to fool ourselves by taking up some other seemingly contrary form of exercise to convince it.

So maybe when you are doing your CrossFit or P90X or TRX or elliptical or jump rope (I'm a big fan of jumping rope and other silliness that I don't talk about) or hundreds of squats, consider not just how this makes your body feel and perform but your mind.

And now onto my other topic--things I get shit for.

I get shit from some CrossFit adherents. Hey--I don't advertise every single thing I do to prepare for my competitions, and no it is not all LSD, so shut the fuck up. I respect what YOU do. There are things you do that I cannot (or choose not to) do, and there are things that I do that you cannot do (or choose not to). Maybe when I stop wanting to do triathlon I will switch over to the dark side. Or maybe not. I really like my bikes ;)

I get shit for making a big deal about 4 extra pounds on my body. Really? REALLY??? Are you just jealous because your standards aren't as high as mine? Do you want to bring me down to your level? Is my choice to be highly fit inconsistent with your definition of what a 54-year old woman should be doing? What if I said my cholesterol was borderline high (which it isn't)? Wouldn't you expect me to do something about it?

I get shit for training as much as I do, as if I somehow have an easy life, and therefore, it allows me to kick the shit out of most canned training plans. Last time I checked, my life is no easier than most. I work full time at a job that can be quite stressful at times (I'm not complaining), I have no other income to fall back on should I lose my job, I choose to own a home and be accountable for maintaining it and I don't have any children who are going to look after me in my (already?) old age. If it makes you feel better, I have a fucking easy life. There. Are you happy?

I get shit for my sky high standards. OK, you got me there! It is who I am. I enjoy being good at things, receiving accolades at work for being a high performer, collecting the occasional hardware in a triathlon for placing in my age group, learning about the details of how the human body and mind function so maybe I can maximize my own function. Sure I could have a completely different life, but I like the current one. So for those of you who keep wondering when I am going to stop all this and live like a regular person, I guess you are going to have to wait a few more years.

Ironman Training Graph

I was thinking about this this morning after like my third trip to the bathroom. Those of you who haven't yet trained for an Ironman, consider this! Note than when you are training 20+ hours per week you are spending even more time eating.

A Day in the Life, Part II

Continuation of yesterday:

5:40AM Drive to the Y to run. Towel Nazi is not at the front desk, so I'm able to score 2 towels so I can actually dry off after I shower.
5:50AM I'm on the treadmill. I brought a can of Coke with me and a bottle of Gatorade. My stomach isn't right from the coffee, and I'm thinking it's going to be mostly Coke. Suprisingly, my legs do not feel too bad, although the Zone 1 shit feels waaaaay too slow. There are an awful lot of smiley, morning workout people at the Y. 25% of them recognize me.
6:20AM Time to start Zone 2. It still feels slow, but not that bad. I'm able to take sips of Gatorade now, although periodically I want to gag and puke anyway.
6:50AM 1 hour down, I get to--you guessed it--take yet another shit. Ah, the pleasures of running, training hard, and a high metabolism. I use the opportunity to change the CD in my CD player (still no iPod, don't start on me) while I am in the can.
6:55AM Back on the treadmill, and a friend, Jamie, comes in. One of the first entrants into the Hottie Brigade. I love talking to him, it's like we both get motor mouth when we see one another. One of these days I hope I get to ride with him again.
7:55AM I'm done! It was a good idea to run on the treadmill today. My legs had been pretty beat up from last week, and they finally feel "normal" again. Well, as normal as you feel after running 2 hours.
8:15AM I'm back home, ass in chair, working, sucking down Endurox R4. Ready to face the leftover crises from yesterday, but I am easing into things, and after prioritizing, think it won't be such a hectic day after all.
10:15 One long call, and now I'm getting hungry. Colleague wants to chat post-team call, which is good, but I am fucking starving, so I'm on the speaker phone making myself breakfast or whatever it is. 4 eggs, 3 pieces of Canadian bacon chopped, scrambled and cooked in butter, English muffin also buttered. Man, I love eggs. I wolf this down and start to feel better.
12:00PM I'm fucking tired. I want a nap, but there's no time for that. Must keep working.
12:30PM Guy arrives to go over with me what yard work I'd like him to do. First time I'm paying someone to do some of it for me--I have just run out of time for some reason this year, and I want it finished before June rolls around! Stuff like trim all the shrubs, weeding, etc.
1:00PM Back into work crisis mode, but I seem to have a handle on things. Start wondering how I am going to make it through the day without a nap. Eat some bananas, which helps temporarily.
4:00PM Work is under control; maybe I can finish up my lifting from yesterday, so I do (16 minutes is all), but my muscles are screaming at me while I do it (bis, tris, chest), and yet I do a little posing in a mirror and am happy about how I look.
5:15PM I call it a day, workwise, and get ready to go to The Bike Shop. Load Bitch into car first, blanket on top, and LGL on top of her. My bikes are having sex back there. I'm concerned that the metals (magnesium and boron carbide) will commingle and birth some mutant bike back there.
5:40PM I'm at The Bike Shop. So what am I having done? Well...Bitch is getting BLUE (or as they call it, blau) Nokon cables! Also, I'm ditching the X-LAB and getting a carbon behind-the-seat-bottle holder. I needed to observe LGL being lubricated one more time so I know how to do it--she has special lubrication needs due to the way her Nokon's had to be installed. I also had them switch the cassette on the back (I can do it myself, but what the hell) since I'm riding in Wisconsin on Saturday. I also picked up my new Louis Garneau Rocket Helmet (I got the blue and white one, of course):


It's fucking gorgeous, and looks good with Bitchie. I also had shims put into the left shoe of both LGL's and Bitch's shoes, since my left foot is different than my right and my left leg has a functional shortness compared to my right. I also picked out new carbon cages (curiously enough, Profile Karbon Kages) for Bitchie once she has carbon on her butt and on the seat tube. She is going to look awesome once they are done with her! I also looked at (first time you are hearing about it) fixies online, and have decided on this one:


I'm going to put cowhorn bars on it with sweet bar tape, Cane Creek brake levers,

and no, I don't have a name for it (I think it's a HIM) yet.
8:30PM I get home (yes, my bike shop trips are legendary lately), throw pasta into the microwave, load the coffee pot, crack a beer, start making a list of crap I need to do on Friday, wolf down the food, decide I better eat more, think about TV, scrap that idea, grab a package of crackers and read yesterday's newspaper in bed for about 15 minutes, decide I better pass out since I have to be done swimming by 7:45AM (and I'm doing the 4,000 yard workout again).

Phew. Now it's Friday...
2:45AM I wake up. At first I'm not sure whether it's stress, I'm hungry, or I have to pee. Lay there for awhile, and guess what? I have to take a shit AND I'M HUNGRY. Take care of the first item, then make a sandwich, eat it while reading a little bit more of the newspaper, and then try and go back to sleep. No such luck, really, but laying down is still a good thing.
3:55AM I look at the clock and decide, close enough. I'm awake. Turn on the coffee pot, put on a record (I'm loving the new turntable, and I still LOVE Ska--like I need to listen to really fast, crazy music, you know). Grab a Power Bar and get rolling. Think about what I have to do today--swim 4,000 yards, work on major crisis at work, maybe run a little bit, go grocery shopping later (and booze sampling), stretch, fix bottles for Saturday's festival (Patti and I are riding the ENTIRE IMWI course and then running--I wonder if I can pull it off), begin packing for Saturday, set the coffee pot, OMG OMG OMG OMG OMG OMG.

And yet, despite all this craziness, I am loving life!

A Day in the Life

Lest you think I have way too much time on my hands to be playing with streamers, here's how yesterday went down:

4:30AM Wake the fuck up. Take a shit (this is what wakes me up lately), get some coffee and a Power Bar. Visit the Internets.
5:30AM Take out the garbage, recycleables and some yard waste. Try and straighten up the mess of bottles and dishes
6:00AM Make Voodoo Mix, put defogger into goggles while taking yet another shit, put on swimsuit, put in contact lenses, look in mirror and shout, "IT'S SHOWTIME!"
6:15AM Drive to Y.
6:30AM Have some laughs with guys in the pool. Start 3,800 yard workout, and after finishing warmup, realize it's actually going to be 4,000 yards.
7:45AM Finish swim workout, get yelled at by Rasta Guard, head to shower, shave, change, drive home.
8:15AM Start working. First, assess crises by checking email and then start addressing them.
9:00AM First conference call of the day
9:45AM While on one phone line, another line rings, ask them if I can call back later, finish the conference call and doorbell rings. People are here to seal my driveway, so I move my car to my neighbor's driveway.
12:15PM Literally run out the door and go run about 7 miles, again, using Voodoo Mix, because, well, I need it now.
1:30PM Slam down Endurox R4 and heat something in the microwave for lunch and take a quick shower. Work, work, work
4:00PM All hell has broken loose at work, but I'm under control. Make a bunch of phone calls in order to triage the various situations. Doorbell rings around 4:15--it's my neighbor who needs to get into her driveway, so I move my car onto the street in front of my house.
5:30PM Done with work, lift weights for :45, since I've been putting it off since Monday. Think about whether I want to go run some errands. Decide not, I'm too fucking tired.
6:20PM Mow the lawn because we've been getting a lot of rain lately and figure I'll be too tired tomorrow to do it and besides I need to go to the bike shop right after work.
6:50PM Grab a beer and stretch for :25--this is a priority. Realize I should probably eat dinner. Put pot of water on stove to boil for some pasta. Check email.
7:45PM I am finally eating dinner. Think about watching some TV and maybe reading a little bit of the newspaper, decide I don't have time for it and try and relax while eating dinner ACTUALLY SITTING DOWN AT THE TABLE. Think that I should eat more because I have to run 2 hours in the morning, but my stomach can't handle it. Have some wine.
8:30PM Decide to enjoy spinning some records on my new turntable. The fidelity is unbelievable, and I'm very happy I didn't give away all my vinyl. Decide to assemble the streamers onto my race belt for Triple T, and in a flash, figure, OK take some pics, what the hell, upload them, do a quick blog post, go back downstairs and listen to a few more tunes.
9:15PM Decide I better get to sleep because I need to be up before 5AM to be running by 6AM.

Today...
4:30AM Wake the fuck up. I didn't need the alarm, which I had actually set, because, well, I needed to take a giant shit (AGAIN). Turn the coffee pot on. Don't bother putting actual clothes on, but apply Body Glide and suit up to run.
4:45AM Have some coffee and a Power Bar. Look at today's run workout. Fuck. 2 hours, but no worries I feel pretty good.
5:10AM Take another shit. My body is like a furnace lately.
5:15AM Put in contact lenses and get run bag ready to go, write this post (I type REALLY FAST).
5:30AM Go outside and look around the yard. It's only 41 degrees, so I'm running on the treadmill today.

Later!