The Kurt Kinetic Rock and Roll Trainer

As mentioned in an earlier post, I have been looking at the differences between stationary trainers and rollers. While there are many pro's and con's to each method of indoor training, I think I may have stumbled across a possible compromise.

The Kinetic by Kurt Rock and Roll trainer seems to have all of the benefits of a traditional stationary trainer, however, still seems to engage your core as if you were using rollers. Here is quick video demonstrating how this trainer works:

Kurt Kinetic Rock and Roll Trainer

Why are motorists aggressive towards cyclist?????

If you ride long enough it's not a matter of "IF" but "WHEN" will you have an encounter with an aggressive driver. It's sad to say but this is the cold truth. The majority of the motorists I encounter are respectful and are more than willing to give a cyclist room to ride safely. I think the most common complaint I hear from cyclist is about getting buzzed. Even the act of getting buzzed comes down to perception as opposed to reality. It's the motorists perception that as long as he/she does not cross into the shoulder or bike line they have given us enough room, while it's MY reality that 24 inches feels like 2 inches when a car buzzes you at 50+ mphs.

But this post, I mean rant, isn't about the motorist who is inattentive, inconsiderate, or obvious. It's about the motorist who is aggressive, the type that will throw ice from a soft drink, or will intentional see how close they can get to you.... My "WHEN" was this past Saturday.

I was riding on 528, a route I have ridden over a 100 times. It's a busy road but it has a wide shoulder and a designated bike line. I was about 20 miles into the ride, in aero, doing some short intervals. In between leg burn and sweat in my eyes my only focus was on the road ahead and not what was coming up from behind. All of a sudden, out of the corner of my eye I see the bumper of a maroon F-150 and think to myself, why aren't they passing... then it hits me! They slowed down to roll down the passenger window, hang out, reach towards my head, and give me an ear full of the best an air horn has to offer!!!! Needless to say I panicked, almost went down, and took a few minutes to recoup. Then the anger hit me like wave. Did they realize what they did? Did they realize the harm they could have done? Are people really that stupid? Well luckily for me the light up ahead was red and they had no where to go, so I got the chance to ask!

Friday's Recipe...Homemade Energy Cookies

Autumn is here so lets break out the cinnamon, peanut butter, and brown sugar... it's time for baking! And what's better to bake than homemade energy bars to help us get through our long Saturday ride. While I would much rather prefer a think gooey chocolate brownie, these energy cookies will taste much better than the store bought variety, and will also be a healthy treat. So enjoy and start baking!

One change suggestion.... use crunchy peanut butter instead!!!!!

Ingredients

• 1 cup unsalted butter
• 1 1/2 cups packed brown sugar
• 1/3 cup molasses
• 1/3 cup smooth peanut butter
• 2 eggs
• 1 1/2 teaspoons vanilla extract
• 1 1/2 cups whole wheat flour
• 1 cup all-purpose flour
• 1 cup toasted wheat germ
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 2 cups rolled oats
• 1 cup raisins
• 1 cup semisweet chocolate chips
• 1 cup chopped walnuts

Directions

1. Cream the butter, sugar, molasses, and peanut butter in a large bowl. Blend in the eggs and vanilla. Mix the flour, wheat germ, baking soda, salt, and cinnamon in a separate bowl. Stir the dry ingredients into the creamed mixture, until evenly blended.
2. Stir in the oats, raisins, choc chips, and nuts. Cover and refrigerate for 1 hour.
3. Preheat oven to 350 degrees F (180 degrees C).
4. Shape dough into large balls using 1/4 cup of dough per cookie. Place on greased cookie sheets, leaving 3 inches between them. Flatten slightly with a fork. Bake for 15 to 18 minutes. When done, the tops will still be soft to the touch. Cool on the sheets for 5 minutes, then transfer to a rack to cool.

Trainers Vs. Rollers

Now that the days are getting shorter, and my training plan calls for many two-a-days I've come to the realization that I will not be able to complete all my training rides outside on the friendly streets of Friendswood, Texas. I've been doing some research regarding the benefits of rollers versus a stationary trainer. Everybody I speak to "hates" their trainer and often refers to this sadistic piece of equipment as a "drainer", so why follow the same path?

Here is an article I found at coachlevi.com which I found helpful.... 

Stationary Trainer

A stationary trainer is a device that attaches to your bicycle’s rear wheel. It holds the bike upright with the rear wheel off the ground, allowing you to ride in place.
The rear wheel is clamped against a roller to provide traction, and there is also a resistance unit attached to the roller, so you can train against heavy resistance levels if you wish.
Trainer Pros:
First, riding a trainer is stable. That’s because the bike is supported by the trainer. So if you are fairly new to riding, or just don’t want to worry about balance, a trainer provides that stability.
That also means you can easily stand, sprint, or even read a book while riding the trainer.
Also, say you want to ride even though you have a broken arm or dislocated shoulder. A stationary trainer is about the only way to do that without extra danger.
Second, you can dial up the resistance for a hard workout. Most trainers have an adjustable resistance unit, usually magnetic or fluid, which allows you to set a level of resistance to pedal against. If you want to push some big gears and do interval workouts, you can.
Trainer Cons:
The problem with being so stable is that a trainer will not improve your balance. Since the bike is held in place, you don’t have to worry much about falling off, which is very different from outdoor riding!
Also, your bike is clamped down pretty tight in one of these trainers. That poses two problems. First, the clamps can scratch and/or break your quick-release levers and possibly your frame. (My road bike’s frame lost a lot of paint chips the first time I clamped it into a trainer!)
Second, the rear tire will wear out very fast from all the pressure. If you are riding a trainer, plan to use some cheap, durable tires so you don’t ruin your good ones. ($5 tires are a good choice.)

Rollers

Rollers are a cross between a treadmill and a log rolling contest for your bike. Rollers consist of three drums held in a frame. Two drums go under your rear wheel and one under the front wheel, and there is a band connecting them so that your front wheel spins, too.
As you ride, the wheels spin the drums, and you effectively ride like usual, but you stay in one spot.
Rollers Pros:
Riding on rollers provides a very realistic feel. Since your bike is free to move around, it gives you that feeling of riding on the open road. That is a lot more fun than a trainer, where it feels like you’re stuck on an exercise bike.
That freedom of movement brings more benefits, too. It is also great for improving your balance. You have to consciously keep the bike upright, or you’ll fall over! It’s the same concept as balancing while riding outside, but since you’re not moving forward, it’s more difficult.
Similarly, you learn to ride in a straight line. Since the rollers are only 12-18″ wide, you need to ride in a straight line or you’ll fall off the edge. Being able to ride in a straight line is a vital skill for riding in a paceline, and rollers really help you with that.
Consequently, rollers are a great way to improve your pedal stroke. If you have a choppy pedal stroke that doesn’t apply power through the full pedal stroke, it will be very hard to stay balanced on the rollers. So you are forced to pedal in circles or you’ll fall over!
Lastly, there is no excess wear and tear on your bike. The only contact is between your tires and the smooth rollers. There is no extra pressure there, and the surfaces are smooth, so rollers are actually easier on your tires than riding outside.
Rollers Cons:
While rollers are so great for improving your riding skills, they are not beginner friendly. If you just ride your bike to burn some extra calories, you might not want to “fight” the rollers just to do a short ride.
Also, rollers usually don’t have a resistance unit. This can be a setback if you plan to do some very high-resistance interval workouts. (You can get a resistance unit for some rollers, although that can be expensive.)

In the end, which would you choose?

Monday Motivation....

The Philadelphia Eagles won, the Houston Texans won, and the Dallas Cowboys lost... what a great way to start the week. The only problem? You still have to wake up on Monday morning, so here is a little kick start to motivate you this (raining in Houston) Monday morning.

And just remember everyday you either get faster or you get slower.... So are you going to get faster or slower today?

Ironman Till I Collapse

Fuel for the Triathlete!

I, as well as most of you, often have trouble making the right food decisions. Starting to today, I will be posting a recipe (todays was found on Trifuel) each Friday which will be geared towards us as triathletes. Since this weekend is going to beautiful in the Houston area this recipe will take you outside to grill some chicken. I hope you enjoy this recipe and if any of you have any recipes you would like to share please forward them to the blog. Have a great weekend training and stay safe.

Todays recipe is grilled grilled chicken breast on whole wheat noodles with toasted nuts in olive oil with a side salad and chocolate covered poached pear!
Instructions:
1. Turn on grill to cook chicken.
2. Begin boiling 3 cups water.
3. When grill is hot place boneless, skinless breast and season with pepper. Depending on your grill should cook no more than 6 minutes per side.
4. When water is boiling add whole wheat pasta and cook as directed on box/bag.
5. Add 1/4 cup of extra virgin olive oil to pan and heat.
6. Chop unsalted peanuts in food processor.
7. When chicken is done remove from grill and let rest.
8. Add nuts to hot oil and cook for 45 seconds. Remove from heat.
9. Cut chicken into cubes.
10. Drain pasta when done and return to pan. Add Chicken and oil. Toss and serve.
The poached pears are super easy.
1. Core the pear from the bottom. A spoon is the easiest way. Dig out the bottom until you get all the seeds.
2. Skin the pear.
3. Cut pear where it starts to narrow. This should leave a hole through the pear from removing the core.
4. Place pear in boiling water.
5. Cook approximatley 4 minutes. The pear is poached when it is soft when poked with a knife.
6. Remove pear and add chococlate chips, ice cream or whipped cream to hole of pear.
8. Drizzle chocolate over pear.

Triathlon Motivation

This is just a quick inspiration video I wanted to share. If you ever have a hard time getting started in the morning this should motivate you...... Inspirational video

Ben's blog can be found here: http://bendoeslife.tumblr.com/

Triathlon - Keeping it fun

Today I begin my 36 week training plan towards Ironman Texas with a swim scheduled for this afternoon. This past weekend I was filled with a mix of emotions ranging from excitement to nervousness which got me thinking about how I would make it through this training, not only physically but mentally. Luckily for me, I had a ride scheduled with a friend on Sunday. This was going to be an easy ride and was more about camaraderie than fitness. During the ride, the conversation turned to the fact that he had more fun riding the past few months due to the fact that he was just enjoying the ride and wasn't always trying to push the rides for improvement, but was riding just to "ride". That is when the proverbial light bulb went off in my mind. Even though I take my training seriously, I need to remember I do this for fun and I don't have a paycheck waiting for me at the finish. If training becomes more of a job than a hobby I need to step back and look at my priorities and remember my "First and Last" (see earlier post). Sure I understand that there will be mornings that I don't want to wake up at 5am for a swim or run before work, but that is just being lazy. Once I get moving I know I will be having fun, and if the training is not fun, why bother racing? I'm not looking forward to the pain to come, but I know that the friendships, camaraderie, and bonds that will be strengthened and made during the next 36 weeks will stay with me for a lifetime, I just need to remember to keep the training fun.

And on a serious note since this is all for fun..... Should I go with a 1080 rear or a sub-9 disk for Ironman Texas!

Houston Area Swimming - 288 Lake

Well it's been just over a month since I've been in an OWS and today was a beautiful day down at 288 Lake. The water temps were perfect, the rain really cooled down the water, and it was a great day for swimming (minus the lack of swim fitness). There were several groups at the lake today including HRTC and Onurleft, and it seems like everybody is getting ready for Ironman Austin 70.3, Ironstar, or the Olympic coming up in Houston.

For anybody in the Houston area who has never been down to 288 Lake for a swim I highly recommend this facility. If you are new to the sport of triathlon there are always groups meeting up at the lake, so take advantage of swimming in a group setting. You can learn alot from others and most are willing to help out with advice. I would also suggest going to http://beginnertriathlete.com/ and trying to find a group in the Texas Section or going directly to 288 Lake's website 288lake or their facebook page 288Lake facebook

Emily's First Day of Pre-K

Time for the "More Than" part of this blog... Emily (Daughter number 2) is starting Pre-K today and she is so excited, not that you can tell by her picture. I'm used to having all 4 kids in the house while I work, and now being down to two children at home the house seems so quiet. I think I'm going to miss the sound of Morgan and Emily in the backround as I work. :(

Going with a 36 week plan!

I may end up regretting this decision but I have decided to go with the 36 week plan, so training starts on Sept 13! The reason behind this decision is that I would be "training" or at least s-b-r during the next few months, so I might as well add some structure to my training. General plan will be to train my weakness (swimming, I hate swimming) and train low volumn and low intensity for the first few weeks and basically start from scratch. Below is the weekly schedule outline I will be following:

The typical training week for the program is as follows, with the most significant daily session in bold.

• Monday:

Swim - moderate intensity & duration

Bike - low intensity & duration

• Tuesday:

Bike - moderate-to-high intensity, moderate duration

Run - moderate intensity, lower duration

• Wednesday:

Swim - moderate-to-high intensity, moderate duration

Bike - moderate intensity, low-to-moderate duration

• Thursday:

Swim - low intensity, long duration

Run - high intensity, moderate duration

• Friday:

Complete recovery day

• Saturday:

Bike - longest duration, moderate-to-high intensity

Run - moderate intensity & low-to-medium duration

• Sunday:

Run - longest duration, lowest intensity

Bike - short duration, low intensity

If anything this should be interesting..........

Non tri related news, my daughter Emily starts Pre-K today. Pictures to follow!

First and Last....... What are your priorities?

Sometimes I find it very difficult to find balance in my life. We all know what our priorities are, or should I say, what they should be... But in actuality are we being true to ourselves or are we just telling ourselves what we want to hear? The past month or so I've been doing an exercise to put my priorities in perspective. It's very simple... when you wake up, what is the First thing you think about? Then, before you go to bed what is the Last thing you think of before you fall asleep? You now know your First and Last and what is most important to you!

Why am I blogging....

Honestly I don't know. On May 21, 2011 at 7 o'clock in the morning I know where I will be, do you? I will be staring out into the water, looking at the end of 20-36 weeks of hard work, and the beginning of 12 hours (if I'm lucky) of spandex, sweat, and pain. When the day ends I hope to be able to call myself an Ironman, but at what cost? I understand the commitment which will be required but does my family? Today I was looking at different training plans, but no matter how you look at the task, in order to be prepared it comes down to 20-36 weeks of training, 12-19 hours per week, and 11-12 workouts per week. This doesn't take into account the rest needed to recover, the time I spend at my "regular" job, yes I do this fun, nor the time I need to spend with my 4 kids. And some where, I need to fit my wife into my life who has committed to support me in this journey.

Did I also mention that if I go with the 36 week plan, training starts on Monday September 13th!!!!!!!