Winter Break/ Training Camp Recap

It is hard to believe that it has been 5 weeks already, but the break is officially over and tomorrow is the first day of the second semester! I have not shed too much light on what I have been up to over the past few weeks so I thought some may be interested in what I was up to over the 40+ days spent in a cold and snowy Midwest climate. Here is a run down of some of the key aspects of the 5 weeks that I liked to call my January training camp.

1.) TRAIN: Swim, Bike, Run, Lift and Repeat 

The primary focus of this five week block was to put in a good chunk of uninterrupted training. There was a good balance of endurance and intensity which resulted in quick improvements in my fitness, confidence and ability to take on training load. Here are some numbers for those who are interested in some totals: 

Total swim yardage: 64,562 (average of 11,327 yards/week) 

Total bike mileage: 973.67mi (average of 171 mi/week- all done on indoor trainer/ computrainer) 

Total run mileage: 263.56 (average of 46.24 mi/week) 

Total gym time: 9hr 57min 16sec 

Average weekly training time: 20 hours 38min 24sec 

Average TSS/ IF: 1130.9 TSS/ 0.71 IF (TSS- training stress score, IF- intensity factor) 

Hard at work

2.) FTP test 

I was really excited to see where my cycling fitness was after the off season and a few weeks of specific training. I usually do this type of test at the start of each season to determine my training zones and see where my fitness is after the previous season of training/ racing. I like to think that I am still on the exponential side of the improvement curve and these tests get me almost as excited as a race. After warming up, the test begins with a 5:00 ALL OUT effort. This is tough because it is a precursor for more pain that will come up very quickly. After putting it all on the line in the 5:00, a 15:00 endurance spin is taken and then the 20:00 ALL OUT effort begins. The purpose of the 5:00 effort is to fatigue the rider to the point that the 20:00 test properly reflects what threshold would be cycling for 1 hour. I did the same test at the start of the 2012 season and I averaged 330 watts for the 20:00 segment. This year, I averaged 371 watts (4.82 watts per kilogram) for the 20:00 segment for an improvement of 41 watts.

Graph from the test. Goal= consistency 

3.) Hit up MPT 

Being home, it was amazing to be able to walk downstairs and have a full gym at my disposal. I set up my bike for trainer workouts, used some of the cardio equipment to warm up for gym sessions and lifted weights 2-3x per week. I also had the incredible instruction of the best NASM Certified personal trainer in the area, Beth Metzler. If you are interested in working out visit Metzler Personal Training's Facebook page HERE. 

The MPT gym

5.) Tried out some new gear 

As I said before, the climate was not the most accommodating for the majority of the break. Therefore, it was crucial to have the warmest and highest quality gear to keep me warm and protected from the strong Chi-town winds. I was lucky enough to receive an amazing package from Craft with some new things to try out. If you are interested in staying warm this winter, check out the Elite Bike Longsleeve Jacket (I use it for cycling and running) and the Performance Run Thermal Tights. 

Beautiful outside, right?!

Additionally, all of my rides were done on the indoor trainer or computrainer so it was equally important for me to have the highest quality indoor training gear that allowed me to focus 100% on the effort, interval or set I was doing at the particular time. Without a doubt, the most comfortable pair of cycling shorts I have EVER personally put on my body are the Elite Body Control Bib shorts. 

I was also extremely excited because I got into my first pair of Karhu running shoes and they were absolutely great! Karhu is an is a Finish running company that designs shoes with Fulcrum Technology. The Fulcrum is a structural component of the shoe that promotes forward momentum upon striking with the ground. If you are a heel, mid foot or forefoot striker, Karhu shoes will assist you in the plane of motion you are striving for (closer to the finish line baby). Check out Karhu's line HERE. 

Karhu Flow3 Trainer

6.) Relied on Pacific Health Labs 

You can't out work a bad diet. I have always taken pride in the fact that I try to maintain a well-balanced, nutritious and healthy eating regimen. I have come to the realization that when training reaches the elite level, food must be thought of primarily as fuel. Each meal is though of as a stop to the gas station, filling up the tank for the next workout session or recovering from a previous session done earlier in the day. Additionally, "real food" can only go so far. In order to fuel directly before, during and after tough workout sessions, I have been heavily relying on Pacific Health Labs products. Pacific Health Labs is a sport nutrition company that focuses on producing all-natural drinks, shakes, gels and other products with an optimal 4:1 protein to carbohydrate ratio. My go to combination to crush hard and long bike/ run sessions is: 2 bottles of H20 each with 1/2 scoop of Lemon Lime Accelerade and 1/2 Key Lime AccelGel. 

Delicious.

7.) Trained at Precision Multisport 

I have to primarily thank my coach Craig Strong, for believing in me and putting together the training program that is going to facilitate my progression in this sport. He has been there from the start and continues to be an integral part of my success. Precision recently opened a new training facility in Evanston, IL where I did the majority of my training. They have computrainers, treadmills, a Vasa swim bench and a full gym. In addition to having incredible individualized coaching services, Precision offers group computrainer rides and personal training. Check out Precision Multisport's website if you are interested in running your first 5k, running a triathlon or tackling an endurance event of any distance or competition level! 

Precision Multisport Gym 

Precision Multisport Computrainer Studio/ Treadmills 

7.) Thanked my Mom and Dad 

Finally, I MUST thank my Mom and Dad. I appreciate how much they care and take pride in what I am trying to do here. Their support means everything to me. It also doesn't hurt when Mom volunteered to be chief of laundry, meals and evening-workout-motivator during the training camp ;). 

Hard boiled eggs + clementines= go to post workout snack. Mom hookin' me up with eggs ALLDAY. 

Obviously, my training will continue to build in intensity as I approach my first race of the season in March. I look forward to working harder than ever before and I am confident that I am exactly where I need to be in order to see success through the upcoming months of training and racing. 

I will make sure to keep you updated! Happy training. 

New year updates!

2013 is officially underway and big things are coming your way from Chi-towns most passionate young multisport enthusiast!

I realize that I have been a little bit MIA since the San Antonio High Performance Camp but DO NOT PANIC, I have been hard at work. I believe I mentioned that the Texas camp was the start to my 2013 campaign and I was not lying. After some much deserved off time and a little Thanksgiving splurging, I sat down with the boss Craig Strong at Precision Multisport and we hashed out the plans for the upcoming season of racing. I consulted my financial manager (Dad) and we have nailed down what I think is a pretty solid lineup of events. Although things are subject to change and move around slightly, here is what 2013 is going to look like for me: 

March 

1.) NBP Challenge (Sarasota, FL)- Draft Legal Elite Developmental Race 

April

2a.) USAT Collegiate National Championship (Tempe, AZ)- Olympic non-drafting event

2b.) USAT Collegiate Nationals Championship (Tempe, AZ)- Sprint draft legal event 

2c.) USAT Collegiate Nationals Championship (Tempe, AZ)- Mixed tem relay event
May

3.) Memphis in May Triathlon (Memphis, TN)
June

4.) Leon's Worlds Fastest Triathlon (Hammond, IN)

5.) 5150 Muskoka (Muskoka, Canada)
July

6.) Lifetime Minneapolis (Minneapolis, MN) 

7.) Racine 70.3 (Racine, WI)
August

8.) Age Group National Championship (Milwaukee, WI)

9.) Lifetime Chicago Triathlon (Chicago, IL)
September

10.) 5150 National Championship HyVee Triathlon (Des Moines, IA)

11.) 70.3 TBD (Augusta, Austin or Miami)

I am extremely excited to hit every single event on this calendar. I have three National Championship events, two 70.3's, some very competitive non-drafting Olympic distance races and some draft-legal racing thrown into the mix. This schedule gives me the ability to train hard for the longer distance races but still maintain some speed for the Olympic non-drafting events and sprint draft legal races.

Similar to the 2012 season, my main goal is to gain critical racing experience and improve individually as an all around triathlete. With that being said, I would not be surprised if podium finishes and pro-card qualifications are achieved in the process.

Something about this year has me more invigorated than ever before. I am driven, motivated and focused from sunrise to sunset, every day of the week. I have the support from my coaches, from my family and above all else, I believe in my own ability to achieve success.

Thanks to Brian at Running Away Multisport for hooking me up with a GFU fit! I bike-geeked so hard for like 2 days after this. 

As for what I have been up to over the last few weeks, it has pretty much been the life of a full-time pro! My winter break lasts nearly five weeks and this gave me the perfect opportunity to come home and have a long training camp of sorts. I have been able to really dial into my recovery, nutrition and training efficiency. This year has started off on the right foot and I intended to carry this momentum into the coming months of racing and intense training.

The perks of having a home gym and mom as a personal trainer. Not a bad setup...

Unfortunately due to the frigid temps of the Northern Chicago suburbs, a lot the hours I have been logging have been in the pool, on the trainer/ treadmill and in the gym. With all of that stationary movement, I have found it crucial to have the highest quality gear to ensure the focus is on my wattage numbers rather than the thickness of my chamois pad. Believe it or not, the Craft PB bib shorts are currently my favorite piece of training equipment. Want to put in a few hours on the trainer without any discomfort? Get a pair for yourself HERE.

Well, that's pretty much all I have for today! I will try to be more diligent about posting in the coming weeks as the racing and training season kicks up. If you have any questions, would like to train together, are interested in sponsoring me, want to meet up before/ after one of the races on the schedule, would like to chat about all things triathlon, want to learn some sweet foam rolling techniques (I consider myself a pro in that department) or want to find out the best ways to make oatmeal taste amazing, hit me up!

Justin