triathlon and family can mix

Recap – Week 46

Consistency is just not my thing right now.


Swim – 2:00:00 – 6500m
Bike – 0:56:17 – 26.1km
Run – 1:22:20 – 17.40km
Strength – 0:45:00

Total – 5:03:37

Training went great again this week, we, at least the days I was able to fit one in. With the Remembrance Day long weekend (I say that with a hand on my heart) I took an extra rest day and spent time with the family. This was welcome by both of the girls as I had been hunting on both Saturday and Sunday.

Our swim on Friday was killer, again. The workout looked something like this:

Warm Up
400m Swim / 200m Kick / 400m Drill
Main Set
Alternate Swim/Pull
4x100m on 1:30
2x200m on 3:30
1x400m on 7:00
2x200m on 3:30
4x100m on 1:30
Warm Down
200m Kick Easy
200m Swim

Now I like ladders as much as the next guy; they help me reach things that I can’t normally. This ladder was a little different. We ended up swimming the 400m in 5:50 (1:27/100m) which was right about at my threshold pace. I have never swam a 400 in less than 6:00 so I was stoked, but less stoked once the 200m sets were finished, because I was as well.

The rest of my week was steady as she goes. I ran on Friday evening as the weather was going to turn nasty for Saturday. I slipped on my thermal top just as I headed out the door as the temperature was dropping and I really dislike being cold; bad decision. I roasted the entire run. I am sure not many times you will see a guy (or gal) running in the winter with the zipper half open and the sleeves rolled up to the elbows. If you were in NW Calgary on Friday, you would have a story to tell your friends.

Need to figure out the whole ‘dress for the cold’ again. I seem to forget every year.

So in my last post I thought about Ironman, and why there is a stigma around not really being a triathlete until you are an Ironman. To finish that thought, I don’t feel that you have to finish a long course to be considered a triathlete. What we do, swim/bike/run, is crazy enough that no matter the distance. Be proud.

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Recap – Week 35

I met some friends for coffee last week and showed up a little late. By a little, I mean about 15 minutes. They had already waited in line and found a table with their eggnog lattes. So I stopped and apologized for being late, and proceeded to stand in line waiting for my coffee. Now I am not angry that they grabbed their coffee and not mine, it was my fault that I was late. As I was waiting in line, one of them stood up and accompanied me, making small talk with me while I waited.

That is stand up. Not often do people these days practice that kind of ‘old world’ social excellence of going out of their way for others. It has inspired me to the same for not only the people I know and care about, but maybe for a stranger or two. Stay tuned to see how I make out.

Question: How do you dress for a winter workout? Any tips?


7 responses

  1. Nice post brother. Cycling in the cold is tougher to gage the clothing right, but for running I wear a shirt that I’d be cold in then I wear my cold weather cycling jacket (Specialized Element)… If I warm up I can unzip it from the bottom to cool down or take off my hat and gloves, or take it off completely and tie it around my waist.

    The tough thing about cold weather running is you literally have to get it just right. The jacket gives me options.

    November 19, 2013 at 1:19 am

    • Thanks man.

      I like the idea of a cycling jacket with a full zipper. Does it ride up though? I have run a little, brick sessions, in my short sleeve Castelli jersey and it annoys me when it rides up in the front (which is about 3 steps into the run).

      November 19, 2013 at 11:22 am

      • Nope, never rides up. It’s got a gel band around the bottom so it stays right where it should. Best piece of athletic clothing I’ve ever bought.

        November 19, 2013 at 11:31 am

  2. How do you dress for a winter workout? Any tips?
    My rule of thumb is to be a little too cold when I start my run and a little too hot when I start my ride.
    Layers are my answer! Good base layers are key for me. In the winter, I run in my warm cycling jackets – the deep pockets are an excellent place for the layers I lose along the way.
    The bike, as bgddyjim said, cycling is the tough one and it’s the feet that are the worst as far as I’m concerned. Wool socks, and hand warmers tucked into my booties – gives me 45 min to an hour in 30-40 degrees – and colder and I happily opt for the trainer.

    November 19, 2013 at 6:12 am

    • Thanks for the comment. Seems like the cycling jacket may be the answer. Cold weather cycling is not really an issue here in Calgary as the snow flies pretty early, well before it gets below zero.

      November 19, 2013 at 11:26 am

  3. For cold running I use sweat wicking long sleeve shirts with thumb holes. The thumb holes give me gloves without wearing gloves. Just wish they had a cutout so I could see my watch!

    November 19, 2013 at 7:24 am

    • I dig the long sleeve with thumb holes; that is what I typically run in as well. My hands get gold, so I always have a pair of gloves with me.

      I strap my watch over the sleeve. Makes it tough to roll up though.

      November 19, 2013 at 11:28 am

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