Bib Numbers & Race Day Tracking for Ford Ironman Florida 2011

Ironman Florida race day is almost here!  On Saturday, November 5^th, the cannon will BLAST at 7:00am EST.  Whether you are on the ground cheering or resting on your couch, you can join us in the grand finale of our epic journey!

Thanks to modern technology, you have the ability to track our individual split times, watch live race coverage and see us cross the finish line here.

For splits click – athlete tracker and enter our bib number

Here is a full list of participants with bib numbers

Our bib numbers are:

Rebecca Handley             131

Margaret Meyer              179

John Smith                       2151

David M. Wilson              988

Thanks for joining us on the road to Ford Ironman Florida 2011!

How to Measure Your Triathlon Race Results - Life after Musselman

The Musselman triathlon is now in the books.  The course was challenging, the conditions were torturous.  I now find myself staring at the race results and the mountains of data from my Garmin.  I am curious.  Did I give it everything?  Is that the best I can do?

When we have a tough race, or even a good race, how do we objectively analyze our performance?  Endurance coach Eric Kenney recently wrote a short article on just this topic:

How to Measure Your Triathlon RaceResults

By Eric Kenney

With racing season well under way, many triathletes are analyzing race results and assessing their performance. This can be a tricky process. Whether it's simply a training race or a more important event, there are many things to consider when looking at the numbers...and some things should simply be left on the course. . . Click here for full article

Help, I’m CRAMPING!! . . . Are salt tablets the solution for me?

The answer to this question depends on who YOU are.  First we need to identify the source of your cramps.  There are two main categories of muscle cramping; (1) cramping due to the state of your muscles, and (2) muscle cramping due to your nutrition.  This two minute video from Dr. Jordan Metzl will help you understand the basics.

If your cramping is due to nutrition then salt tablets may help.  However, it is important to realize that the solution isn’t simply MORE salt.  The solution is the proper ratio taken at the right time (before you need it and undetected by your body).  If you slam down 2 or 3 salt tablets when you need them, you will likely find yourself bent over at the side of the road nauseous and vomiting. 

Steve Born wrote a solid article outlining the proper balance, the following is an excerpt from that article.  “The solution for proper electrolyte replacement during endurance exercise is to do it gradually and in a way that does not override normal body mechanics. Electrolyte intake needs to be below systemic detection, yet provide support to systemic depression . . . when consuming electrolytes, it has to be done in a way that falls under the "radar detection system" of the body while still providing optimal support.”

So, what should you do??  First determine the source of your cramping then realize that it is important not only to stay hydrated, but also to ensure you maintain the proper electrolyte balance.  If you do this then you will likely avoid the dreaded Hyponatremia. 

I have found that a consistent regiment of ENDUROLYTES by Hammer Nutrition does the trick.  If you want to pickup a bottle use this link for 15% off.

Lessons Learned:

1.      Not all cramping is due to dehydration

2.      More salt isn’t always the answer

Chipotle Sweet Potato Salad!

Here is a spicy new dish that we recently learned about at Just-Tri training camp.  We loved it so much we had Becca whip up another batch. 

Here is a pic of Becca's creation & a link to the recipe, Enjoy!

Is that a noodle? No, it’s a foam roller for self-myofascial release

Bailey & I have recently experienced some intermittent Iliotibial Tract (IT Band) issues.  So what do we do?  We turn to our friends and google. 

We read a few articles that explain the foam roller technique then chatted with Bailey’s sister & Margaret - they've been using a foam roller for several months and swear by it.  Heck, I wouldn’t be surprised if Margaret writes a detailed review under our “Injury Prevention” page. 

Anyway, we've committed to using the roller after our workouts, so far so good.  Plus it's a great conversation starter for passersby in the parking lot.

What is better than an IPOD?? A waterproof IPOD!

Have you ever wished you could listen to your favorite tunes while churning out the laps of a 3200 meter swim?  Have you ever found yourself blissfully gliding through a balmy summer run only to be forced to finish the last few miles with the echoing sounds of your breath because your tunes cut out when your MP3 player was overwhelmed by the power of athletic sweat? 

If you answered yes to either of these questions then we have at least one thing in common.  That’s right, I too experienced the suffering caused by the conflict between electronics and water.  That was until I found H2OFriendly (thanks for the recommendation Jon!). 

H20Friendly is a small San Diego based company that will waterproof your IPOD (or other MP3 player), or will sell you a new, reasonably priced, IPOD that is already waterproofed (and waterproof headphones / Velcro to attach it to your goggles). 

They do not accomplish this amazing feat by sealing your device in a clunky water proof box.  No, they seal it internally with magic gaskets and other proprietary goodness.  This leaves your IPOD 100% waterproof while retaining its sleek stylish appearance.  Then they attach a sturdy warranty and send it back to you lickety-split.

How do I (David M. Wilson) use it? 
I've had my H20friendly IPOD shuffle for about 3 months.  I wear it during longer swims, but I do not press play until I get to the 800 -1200 meter pull sections of a workout.  During drill work I have too much stuff to concentrate on (body position, catch, high elbow, kick, not crossing over my stroke, oh ya and breathing).  Its real value is experienced during those long mid workout lulls, especially when you are swimming alone. 

I also use it on nearly every solo run and trip to the gym (I’ve been known to drench the elliptical).  Before I picked up this device my MP3 player was guaranteed to cut out after about 20 minutes  (then it would sit on a table for 2-3 days while it dried out before I could use it again).  I no longer have to endure this hardship.  Thank you H2OFriendly!

Discount for our team & friends

The guys at H2Ofriendly gave me a discount code to share with our team and friends.  Use the code WILSONCREW at checkout for $15 off your purchase!!

Lessons Learned:

1.       If your swim workouts include midsession pulls over 800 meters, and you like music, quit punishing yourself and motivate  your stroke

2.       If you sweat while working out and have ever had an MP3 player cut out, remember it’s not your fault there is a solution and it is just a click away

Compression Socks: How can something that makes me look so sexy also make me feel so good?

That is the question I asked myself for months as I vacillated on the decision of whether or not to plop down $50-$100 for a pair of these sleek knee high performance enhancing wonder socks.  It is clear that these glorious 1980s gym classesque beauties are easy on the eyes.  But will they increase my power, boost my energy, and speed my recovery time?  Well according to CEP the answer to these questions is YES! 

While picking up my packet at the Cleveland Marathon Expo I found a man, in a booth, aggressively hawking these socks at the rock bottom price of $50 (thanks for the tip Abby!).  A person can find other brands of compression socks at a lower price.  In fact even I was torn between these and a pair of $35 2XU socks.  But CEP appears to be the industry leader and they offer a 30 day money back guarantee!  No risk?  “Say no more,” I said to the sweaty sock salesman, “here is my money and let the test drive begin!”

These socks can be worn during races for increased performance or post race to increase circulation and speed recovery.  I was not brave enough to wear them, for the first time ever, on race day.  Nothing new on race day, right?  Forgoing the potential benefit of “increased performance,” I opted to dawn them promptly after my post race shower with visions of a speedy recovery in my head.

It is now one week after the marathon and I feel . . . um, normal and underwhelmed.  The stylish knee high white and gray socks definitely caused several people to mistake me for Brad Pitt; however, I cannot report that the progressive compression “sped my recovery” or “boosted my energy.”  I experienced the standard couple days of stiffness and I do not believe it was any better or any worse than after my last few marathons.

Maybe I should have worn them during the race, maybe it is because I am blessed with good circulation??  I do not know the answer, but I do know that, for me from a medical/performance perspective, they are not worth the $50.

I’ll give them another shot on a longer training run and report back in a few months if anything changes.  Until then, buy for style, pass for performance. 

Lessons Learned:

1.  Fifty dollars to look sexier than Brad Pitt is worth it even if they do not feel good, enhance performance, or speed recovery

We Made it to the Big Screen!! . . . aka YouTube

Here is a link to our new YouTube Channel
The channel is designed to serve as a place to share training videos and other clips from our experiences while on the road to the 2011 Ford Ironman Florida. Feel free to add tips and suggestions in the comments under the videos.
Enjoy!

75 mile Ride for Autism

We heard about this ride from several people in Just Tri , one of our training groups, it seemed like a unique opportunity to contribute to a good cause and get in an evil work out at the same time. So we registered, crossed our fingers, and hoped the stories of the hills were just that, stories. . .
This was our first experience, as a team, with hills and the stories were true - we experienced the full range of our gearsets. Yes I said it – hills! For those of you who doubt the existence of hills in Ohio, I invite you to embark upon a short trip southeast of our lovely Columbus and you will soon find yourself surrounded by the Hocking hills. If you are lucky you may even experience the legendary Starner hill.

We sweated, we groaned, we cried, and we smiled - it was a good day. And you, you can have a coke.

Lessons Learned:
1. Always pack extra nutrition (even if it is a supported ride)
2. Gears, gears, gears
3. Chamois cream – nuff said

Here is a link to our ride data:

If April Showers Bring Mayflowers . . . What do April Duathlons Bring???

Record setting seasons, that’s what they bring! Spring is here and our training is off to whirlwind start! Becca, John Bailey, & I competed in our first duathlon - The Duel at Darby. The morning was a bit misty but it cleared up and we each had a solid race. It looks like it is going to be a great season.

Lessons Learned:
1. If it is misty/rainy do not wear glasses on the bike
2. If the race is shorter than a ½ iron, skip the bike gloves and save a few seconds in the transition area
3. If the race is shorter than a ½ iron, bring a throw-a-way water bottle and use it as you exit the transition area, rather than wasting time sipping water next to your bike – GET OUT THERE AND START RUNNING ALREADY! (if its longer than a ½ marathon I believe I will carry a water bottle during the run and refill on the route)
4. Pack a gu in your shorts, if you have pockets, and take it as you exit the transition – this should save 15 seconds on the transition.
5. Practice the “auto multisport” function on your Garmin watch before race day