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Today was the annual University of Kentucky Intramural Triathlon, which is a (b-rate) multisport event, and one of the only two (other than the team triathlon) intramural events in which I actually compete.
A 5 minute swim, a 15 minute bike on a Spinner bike with a cyclometer attached to the flywheel, and a 10 minute run around a measured course. As opposed to the typical triathlon in which you are given distance and must compete for time, to accommodate the general populace, this is done by time and you compete for distance.
Points are tabulated based on each heat (seven heats of six racers, respectively). First place in each event yielded a certain number of points, and then a decreasing point reward for the subsequent placings.
My race went pretty well; that is to say, I am not yet aware of exactly how well I finished, since they have yet to post the results. Based on how the numbers seemed to be stacking up, though, I was certainly in the mix of things. I am confident that I came in first place overall of all competitors in my bike distance... running and swimming did not fare so well. The swim felt pretty good; I could've swum harder and in hindsight wish I had. The run is the part that I always dread the most, and it lived up to its expectations. Rough as it was, it went by quickly.
I will update once I find out how I placed, but if everything ends up how I expect it to and the points fall the right way, I am expecting a definite top five.
In health,
Patrick
Cold season is coming up--- not the sniffles. The chills. And as the temperature drops, it is time to cozy up to your trainer once again. Start the off-season off right with a Type IIa-busting interval trainer workout. Attached.In health,PatrickTrainer Workout
I am (admittedly) a big fan of hearing my own voice. But sometimes, someone just says it so well that I couldn't hope to say it better. This is my favorite quote. Take it to heart.
In health,Patrick
When you tell your students to give a one-minute effort, they'll give what they think is a one-minute challenge.... then you tell them to give that same caliber of effort and extend it to three minutes, they'll really learn what a good effort is.
This profile is all about acclimation to the idea of fleeting time and a small window within which to tackle to a good interval.
In health,
Patrick
Progressive Intervals Journey
Every Sunday I have the distinct pleasure to lead a 90-minute journey that was designed to cater to our more experienced, more devoted students to work on special techniques and increased stamina. Yesterday's ride was an emphasis on cadence. Yes, my students have a good grasp of hills vs. flats, but is their cadence really in check? We found out. The nature of this ride will make it absolutely FLY by.
In health,
Patrick
Cadence Journey Profile
As Betty Simmons would call it, it's just a "down and dirty" interval training session on the flat. Patrick
Interval Training Ride
In health,
Patrick
Pictured above is pro Xterra triathlete Melanie McQuaid, considered one of two top Xterra women in the entire world. Her bike scene is MTB- mountain bike riding.
MTB riding is an altogether-different experience compared to road cycling; MTB is an interval ride dictated by nature. While interval riding is obviously possible for roadies too, they are more self-induced on the road than out in the brush. Sudden, steep changes in terrain demand a superior handle on anaerobic efforts, and that is what yesterday's profile focuses on- the ability to punch your bike.
The ride consists of two laps of equally-timed segments, but from different approaches/tactics. As your riders complete both laps, urge them to be thinking about which system of movements made the most sense for them, and to extrapolate that knowledge to their own training. What is good punchiness for you?
In health,
Patrick
Attached
Today was the annual University of Kentucky Intramural Triathlon, which is a (b-rate) multisport event, and one of the only two (other than the team triathlon) intramural events in which I actually compete.
