ProLine Sports, Nutrition and Equipment Blog

Winter Cross Training

It's always good to mix things up, and for me, I love mixing things up in the Winter. Mostly, I like having something to actually look forward to come the snowy months. If only we'd start getting some here in the Midwest. However, having a great cross-training plan for the off-season helps me to look forward to those long cold months from December to early March. 

This past weekend I was finally able to get out and go skiing. I'd been chomping at the bit to put on my sticks and hit the terrain. My wife and I were going to her parents house for Christmas, and we were there a couple days earlier, so her brother and I decided to go to Chestnut Mountain in Galena, IL. For being a Midwest ski destination, this resort is quite nice. The runs are reasonably long and some qre pretty challenging. Even though they are short. To our surprise, though, nearly all the runs were open despite the fact there was no snow to be found during the whole drive out. Only one run was completely shut down, while a few crossovers were, too. Realistically, we could hit the whole hill. 

They were making snow like crazy, so it was almost like we were skiing in a snow storm, but the machines could be heard all over the resort giving out their low grumbling sound. Nothing bad though.

What I love so much about skiing for cross-training, is that it really reminds me a lot of high intensity interval training. That is, if you're going hard. My brother-in-law is a pretty good snowboarder, so we were both taking turns picking runs, challenging each other an coming up with new lines. It was a great time. Each run it seemed like we were going faster and getting more confident. 

The runs only last a minute or two, but during those couple minutes, our legs were throbbing from chopping through ice and sliding through 'crud' or a sloshy mix of snow and mush. Man-made snow is nothing like the real thing. However, the amount of energy it takes to be going 30+ mph down a steep run, carving up turns is quite tremendous. Reaching the bottom, your hearth pounding from exhilaration of the snow rushing past you and the chilly air piercing your skin.

A good six hours on the hill, and you'll be burning up a hefty amount of calories. Especially on a day like we had with no lines. We'd hit the run hard, slide right through the chutes where lines are supposed to form, and hop right back on the lift, thinking about our next run. 

For skiing especially, I can feel the benefits I'm gaining in my legs, mostly for biking. Some similar motions are used when you drop down into a squat position and carve hard back across the slopes. The amount of power it takes to hold up your frame and stay steady and balanced is awesome. I really felt it the next day. 

Now, I don't have the top of the line gear here either, but I must say, some of what I do have is great. But mostly I'd like to give a shout out to a company my brother Jake was enthralled with: Flylow Gear. I got the chance to put on a pair of their snow pants, jacket and gloves, and boy are they amazing. The fit on the pants is truly spot on. Enough leg room to have full mobility, but not so baggy they slow you down when you're scorching the mountain. The jacket is waterproof and windproof. On a 30ºF day, I just threw on a baselayer shirt underneath and was good to go. Coverage is great, and the hood isn't bothersome if you don't want it on, but it also fits perfectly over my helmet for extra coverage on the lifts when it got windy. And their gloves, wow. The Tough Guy gloves are insane. So light and easy to wear, but totally bombproof. No wind getting in, no water seeping through. And they seem to be built to last. And at that price, even getting one solid season out of them is worth it. This gear is where it's at.

I've also got a set of Anon goggles and my brother's Smith Variant helmet. I find it odd that the Smith helmet in Large fits my brother and my head, but a Bern XL helmet doesn't even come close. We've got rather large domes, but it's amazing how much different they size their gear. 

For my skis, I've got a pair of Head Mojo Spawn II's. I picked these up 2 years ago for a great price. They're a decent all mountain twin-tip that just get the job done. Not overly fast, pretty easy to initiate a turn, and I've never booted out, even with a relatively narrow underfoot. They're built solid, and for the price, totally worth it.

Coming up this week, my wife and I are leaving on a trip I've been looking forward to for a year now. Unfortunately, under different circumstances. We'll be heading to Utah to ski with a handful of my brother Jake's friends. Jake and I had been planning this trip for some time, and now that I've been able to get a little more money saved and am a bit more stable, this was the year we were going to do it. So the trip will be a little bittersweet, but I'm still looking forward to it like I always have. The whole week will be full of adventures in the Salt Lake City area, skiing in Alta and Snowbird, and exploring places I've never been, seeing all the amazing things Jake saw, and being with the people he loved out West. I plan on taking my cameras out to the hill, so I will have some great photos to share, and hopefully some amazing stories as well. 

-Dave

First Snow Run, Come and Gone

After spending a few days down in Southern Illinois packing my wife up from school and finally bringing her home, we finally got to see some snow! While I was down south, we got a few inches back up north. Driving home, about 2 hours out from her parents house, we spotted snow and it started to fall from the sky as well. I was so excited! Something about the snow makes everything a little bit better. It makes it a bit easier to tell yourself to slow down, relax and enjoy things. 

We got unloaded then reloaded her car back up, headed home to my town, only to unload again, then head off to my cousin's wedding. I had planned taking the day off, so I was able to get some good rest and good food in all day. When I woke up Sunday morning, though, I was ready to get outside and do something active.

It was about 20ºF when I started my run in the morning. I felt like not wearing any computer aided training devices and just go. So I grabbed a cup of coffee to help wake me up, geared myself up, then harnessed up my dog Elle, and we were ready to hit the pavement. 

The first few steps were creaky, but the stiffness wore off before I hit the end of my street. And once I got there, the sun was in full shining mode. It was gorgeous. All the tips of the trees were covered in snow and ice. It was truly a winter wonderland. And since my town is such a heavy German Catholic town, I was running during mass, so the streets were empty. Always a good feeling.

There's something about running in the cold, with snow packed over the sidewalks, that makes me love running in the winter. As long as I've got the proper gear to keep my temperature at a good level, these winter runs are some of my favorite. For this run I just put on my Newton trainers, some SmartWool ankle socks, a pair of nike tights, a nike cold weather tight under shirt, a brooks tech shirt, and my 2XU jacket, plus a hat and gloves. I think I've found my perfect getup for the 15-30ºF range. I didn't sweat much, but I never got cold either. Had a few gusts sneak up under the jacket, but nothing that would turn me back home.

Elle and I were only out for about 35 minutes of easy work, but I enjoyed it so much. It was one of those days were you feel you could go forever at that pace. Which I don't really know what it was, but it just felt right, and that's all I wanted out of the session. And topping it all off, like usual, I finished my run passing by the memorial tree for my brother Jake. It's always a nice reminder, knowing he's around in spirit. 

The downside to the sunny day? The snow ended up melting by mid-afternoon. Now I'm sitting, anxiously waiting for some more snow to get out and run through again.

-Dave

Finisher or Competitor?

   I have been thinking about writing something like this for a while now, and finally decided to put it out there. One of the things I've struggled with in the events I've done over the course of my athletic career, is getting people to understand the difference between a person who is only out there to be there and say they did it, versus someone who pours their blood, sweat, and tears into every training session and leaves it all out there when they race. This isn't about calling out the people who are only 'finishers' or for those who are 'competitors' to pound their chest in glory. This is more about making a line, and defining which side you, yourself fall on. And whether or not you want to change that.

A competitor by my standards, doesn't need to be someone fighting for a podium position, or even a top 10 spot in their respective age group. The key aspects of a competitor, are knowing their capabilities, and finding ways to push them. They've done their research, know the course, driven it or ridden/ran it. Competitors put in those extra hours, so that come race day, the only thing in question is 'how much harder can I go?' 

Take my first 70.3 race for example. In no way did I think I would make the podium. Nor did I think I'd fair too well at all. I was the last group in the water, running my half marathon in 95+ degree heat, and high humidity. I was miserable. But, I knew my body, and knew the course. I watched the run course multiple times, knowing where every turn was. I watched the bike video a couple times as well, then went out with my wife and drove the course, to truly feel the hills and turns and the texture of the roads I'd be riding on. I found out where the aid stations would be and planned accordingly. I had two water bottles. One I made sure I was done with before the first station, and could toss, picking up a new one to replace it. 

This starts to lead me into the 'finisher group', but we're not quite there. I had to watch people struggle up these hills, cursing. In another local race I watched a few riders ride right past the clearly marked turn for a different distance, then a mile or so later they asked me where the turn for that distance was. I knew that course, too. Since my brother was racing that distance. I watch people ride side by side, blocking me from making a safe pass. Just because you're out there to have fun and get your finisher medal, doesn't mean there aren't people who came in later waves behind you that are riding white knuckled coming up behind you. The rules are put in place for two reasons. One to keep everything fair and people honest. Two, to keep people safe. Again at another race, I was cruising along at my pace and came up to a pack of 4-5 guys walking and talking in a bunch, in the narrow stretch of the run where people were running in both directions. I politely asked them at 20m to move, then a little more abruptly at 10m, then lost it as I had to slow down and scream at them to get out of the way! And I was the one who was getting dirty looks!

Now, I have nothing but good feelings for those of you out there just finishing races, getting your Swag, and your finisher medal. I couldn't be happier for you completing one of your goals. I'll be one of the first to applaud you, because I know how tough it is. We all do. That's what makes these sports great. But if there is one thing I wish I could drill into the minds of those who just show up to finish, please, learn the rules, follow directions, and always keep your eye out for those around you. Whether they're struggling or coming at you like lightning. 

One story from Cameron Dye  a while ago I read in his blog was a story much worse than mine. He was coming into T2 while some Age Groupers were leaving. He's coming in full-bore, max speed ready to jump off his bike and race through transition. When all of the sudden an age grouper decides the cones marking in/out don't mean anything to him and he exits through the entrance. Cameron, being alert, and not wanting to smear the guy, rides off course and flips his bike. Comes up with road rash and body bleeding. He struggled through the run, and I don't believe placed. 

For all of us out there, we need to remember the rules. A guy like Cam, this is his livelihood. It's a privilege for us to be out there racing with him and all the other pros at the same time. It's truly inspiring. What other sport can you see Craig Alexander running the other direction as you as you head out and he's heading in. Or see Matty Reed screaming the other direction on the bike. Even though it's only for a brief moment, it feels really cool. These guys (and girls) are competitors. Let's do everyone a favor and learn the rules, follow the directions, and pay attention.

My last bit is about medals. To be right honest. If I'm going to get a medal, or shirt that says 'Whatever Race: FINISHER!' on it. I really don't want it. It was never my intention not to finish. I know it's a little cynical and maybe a bit jaded, but that's just how I feel about the subject. I'll take a nice tech shirt, and throw your logo on it with all the sponsors and I'll go about my merry way. 

-Dave 

Training Over Lunch

There never seems to be enough time during the day to get in the proper amount of training. Especially if you're the the type of person who works 40+ hours a week and has other obligations on top of that, albeit school, family, etc. You need to ask yourself the question, "how important is my lunch time to me?" Now, not all of us have a gym within 5 minutes of work, or a shower room at work, but for those who do, this question should be answered simply. There's no reason to not give up your lunch hour a couple times a week to get in some solid training. After all, if we don't break up the day, and sit on our rears for 8+ hours, we could end up like this:

We don't want that do we?

I'll admit, getting up at 4am sucks. No matter how dedicated you are, it's hard! The toll it takes on your body continually mounts. After all, 12 hours later, you're still at work. And getting to bed at a reasonable hour most nights is tough enough.

This is where I like having the option to get in some training over my lunch break. It's never that long, but I always make sure it's a quality effort.

For me, I generally hit the pool. My office doesn't have a shower, so going out on a run straight from work isn't an option. Although, I wish it were. We have a nice path around a few large ponds right across the street and some friendly neighborhoods. But, in less than five minutes, I'm at the gym and changing into my swim gear. Generally, I give myself 35 minutes of pool time. When I'm pushing it, I can get my 2km swim completed in that time. I know, the 70.3 distance is 1.2 miles, but going about 1,931m doesn't seem like a
nice even number to end on. Other days, I'll throw in some high intensity work, but go for less total distance. Say an easy 500m warm up, then 10x100m at threshold. The total distance I'm putting in is never substantial, but the quality always needs to be there.

The same goes for running. From time to time, I'll go to the gym and hop on the treadmill. I know I won't have the time to get in a basebuilding effort, but 30 minutes is more than enough to get in some great intervals or a solid tempo run. Be sure to spend a good 5 minutes warming up, though, at an easy pace. You have been sitting at your desk or in meetings the bulk of the morning I'm sure. So best be sure you're legs have some blood flowing and you shake out the cobwebs.

One of the biggest benefits I get from training over my lunch break, is that my afternoons are awesome! Getting out of the building and putting some strain on my aerobic system gives me a huge second wind to finish out the day. I always feel I have more energy and am much more alert and alive. It's like adding a double shot to a cappuccino, without the dehydration, headaches or crash. And you get the thought of knowing you put in quality time training, while the rest of your co-workers stuffed their faces with food, most likely having gone out to a local restaurant or fast food joint.

The only downfall for me, is having to eat my lunch at my desk while working. It's not a big deal, but you don't quite enjoy lunch as much. However, the pro's heavily outweight the con's in this situation. It's also nice to have bosses who support your athletic endeavors. So look for those if you can!

-Dave

Holiday Ideas for Triathletes

So the Christmas season is coming in and you've got a triathlete in your life. Or maybe you yourself are one and you want some things, but everything you seemingly want is so expensive. Like me, I could really use a new bike. But nobody I know is going to fork up $3-5k to get me a quality triathlon bike. So, it's time to get creative and stock up on a lot of those other smaller things.

For me some great things I can always use are supplements. Getting a few here and there for only a few bucks and stashing them together makes a great gift. Grab some Clif Bars, Accelerade, or GU and stuff them in a bag and tie a pretty bow on it and you've got a great gift. It doesn't seem like a lot, but constantly buying those supplements takes a toll on the wallet after a while. Especially as you get into longer training sessions.

If you've had some troubles finding ear buds that stay in your ear, or want something a little more than the standard earbuds that come with your iPod, check out these. A more expensive route, running around $100 is the Jaybirds. The pair I have and love are the yurbuds, and I absolutely love them. I generally don't use them except on the bike or treadmill. But, most of the time it's just the treadmill. These fill up your ear and stay in place no matter how much you jostle around. They also come with an extra set of plastic adapters and a small carrying case. The wires, however, get tangled too easily, so plan an extra couple minutes for untangling for every workout.

Another great idea is for the laps they or you will be putting in the pool, check out the lineup from H20 Audio. I don't personally have any of these yet, but they are definitely something I have been eyeing. It gets a little old hearing yourself exhale and bubbles flowing by lap after lap in the pool.

One final thing I can throw out is books! Books are great, especially in the dreary weather. Even if they don't get so much out of it, the books themselves keep them motivated all year round. Especially during the off-season, it gets hard to stay motivated, and reading other people's trials will help keep you or your triathlete on course during the short days.

All of these things are easy to pickup either online or some at a local vitamin shop or book store. So get out there and get the triathlete in your life geared up or amped up to keep training!

-Dave