Solving Drafting On Ironman Bike Courses

After Ironman Texas, pictures like this started surfacing and created a fire storm of opinion. In a race that’s supposed to have no drafting, many parts of the course bunched up in pelotons. 

But what can or should be done about it?

As luck would have it, we recorded our podcast today and started by discussing some of the more popular opinions:

  • Adding multiple cameras on the course (like traffic cams) that monitor where limited Moto Marshals cannot
  • Adding more timing mats and somehow determining if riders are too close too often
  • Putting “secret” marshals on the course in the form of actual participants
  • Voting with your money by not signing up for flat and fast course races where drafting is prevalent
  • Using peer pressure to shame our friends and fellow club athletes
  • Or placing more “standing” marshals on the course

All of these have merit on some level, but we think society (and Ironman) has enough rules. That’s why we dove around in the conversation in hopes of a better solution; and we think we found one.

OUR SOLUTION TO IRONMAN DRAFTING

It centers on the concept of All World Athlete (which we kind of have fun with in some podcasts) but more importantly athletes that are truly trying to qualify for Kona.

More and more Ironman races are going to a rolling start, which has its pitfalls, but we think a simple change to logistics can keep Ironman and others happy, while changing the entire game for people who want to race (and do it legally). Think of it as the inverse of the “wetsuit” category in non-legal races.

Ironman could add one more box on registration forms that asks, “Do you want to be eligible for awards and a Kona slot?” If you check yes, you are put into a different category that starts in one, two, three or four WAVES.

These waves go first (or right after pros) and will include only those who are racing for awards. Depending on the logistics of the water, you could have one big “Awards’ Wave” (say Wisconsin) or multiple awards waves (Louisville where pros currently start in a wave). We acknowledge places like Chattanooga might be more difficult, but where there’s a will there’s a wave.

If you decide you are NOT racing for awards, you simply start wherever you want in the rolling start line. This takes the fear and anxiety of a wave or mass start out of your life and you can happily race however you want and call yourself an Ironman at the end.

But we think there are a good chunk of people who really like to RACE. By grouping them all together at the front, this starts age groups at the same time and creates a smaller portion of the course for marshals to monitor.

This solution allows “awards racers” to plot their strategy and know exactly where they stand against others in their age group. It also creates a higher tier to strive for if you don’t feel you’re ready to actually compete but like the idea of moving up the ladder (not to mention it gives some of the elite age-groupers more of a semi-pro feel to their status).

We think starting elite age group athletes at the same time will create a self-policing of sorts out on the course. If someone is directly racing another, they will not stand for a front pack peloton, where as if it’s happening in multiple places all over the course it’s hard to contain.

Give the “awards age group” different color caps or something and start them first, in waves. Get them on the way and let the rest do whatever they want.

Those who want to race others can do so. Those who just want to race themselves can do that, too.


Here is the entire podcast. #159 Drafting: How We’d Solve The Problem

 

 

 

 

 

 

 

What Can You Do In Six Days?

By Coach Robbie for The Crushing Iron Podcast

What if I told you . . .

You could have 6 entire days to yourself.

You could use each of these days to better yourself.

Test yourself.

Grow.

Disconnect from life and all the chaos and stress it brings.

Clear you mind.

Soul search.

Show yourself how far you have come and be grateful.

When you get back you will still have your job, family, friends, etc. Nothing will have changed for them. To everyone around you it will be like you were never gone but you will feel like an entirely new person.

Does this sound like something you might be interested in? Great! I thought so! Since last October I have spent 144 hours training. THAT IS 6 DAYS!!

The greatest part of all that time spent was that I kept it all for myself. No Strava. No Garmin Connect. No nothing.

I compare every single session based on my personal effort of that day. Isn’t that what training is supposed to be about? How we test ourself each day and then grow from it?

Yes, I am sure you will try to convince me of all the great features that applications like Strava have but i don’t buy it. I don’t buy any of it. What is wrong with keeping something for yourself these days?

Sharing is not caring . . . for yourself in this sense.

You end each run. You sprint to upload it and then spend minutes comparing it do a past route. A past effort. A training buddy. Your biggest rival. Most of us got into endurance sports for ourselves but quickly got swept up in screenshot wars. I know I did.

We lose sleep over KOM or QOM segments in a virtual world where no one knows you or frankly even cares how you are doing…. they just want to do better then you. Period.

So stop sharing every damn thing you do. Go for a run in a quiet place where you can hear a pin drop.

Stop halfway. Look around and feel it. Feel WHY you do these things and remember that of all the hours in the day you have very, very few precious minutes to yourself. I challenge you to disconnect from all the gadgets and comparison and reconnect with yourself. Be selfish with your time and I bet you wont go back.


The Crushing Iron Podcast releases every Monday and Thursday. We have over 130 Episodes, including several that focus on the journey of our athletes. Please subscribe to the Crushing Iron Podcast on iTunes or sign up for the Crushing Iron Newsletter on this page.

If you’d like to take your training to the next level, please consider C26 Coaching. We also offer Triathlon Camps in Nashville, TN that are held in beautiful locations, with great people doing challenging workouts. An excellent alternative vacation in a great city.

Be sure to sign up for the Crushing Iron Newsletter at the top right of this page. Thanks for reading and listening to the Crushing Iron Podcast.

 

"100 Days to Ironman Louisville"

It’s far less than 100 days away, but Mike and Robbie have been recording video documentation of every training day on their way to Ironman Louisville this October. Videos can be found at the Crushing Iron page on YouTube. Here’s a sample of what’s been going on.

We also headed out to the River Bluff Triathlon in Ashland City this past weekend for an Olympic and had four C26 Athletes on the podium. Across the country we were 6 for 6. Great racing everyone!

riverbluff podiumsWant to dial in your swimming before your next race? Check out the C26 Coach’s Eye, which has been helping people get remarkable short-term return on their swimming. Check out the video to see how easy it is to fix your swim stroke.

There’s a lot more going on, along with a new website coming soon. And the podcast is really taking off. Click picture below for a link to our latest podcast, or find us on iTunes under Crushing Iron Podcast

train smart

Turning To Triathlon When Life Turns On You

A while back on the podcast we started asking for stories from listeners. What got you into triathlon? Why do you love it? How does it make a difference in your life?

We knew people were listening, but really didn’t know how (or if) we were connecting. Then we got an email from Ross Kaffenberger and it pretty much defined why we keep doing the podcast.

He said he loved listening and left a review on iTunes, then unceremoniously dropped a link to his blog, “Out and Back.” The next day I read his latest post and was blown away. Robbie said the same thing, and we made plans to get him on the podcast.

His words were heart wrenching and optimistic at once. I’ll let Ross tell the story, but it crystalizes why I think so many of us get into triathlon. It’s either to get us going, or keep us going. In Ross’s case, it has been both, and I’m really happy we’ve connected.

He’ll be doing my favorite race, Ironman Wisconsin, and he unveiled the incredible reason why in this podcast. If there’s any doubt triathlon can have a profound effect on our lives, please listen to this podcast and follow Ross on Twitter: @rossta

Ask The Coach Podcast

On today’s Crushing Iron triathlon training podcast we hit on a ton of topics for the beginner and intermediate triathlete with our new “Ask The Coach” segment. These are questions (or versions of) we see all over the internet. This is one of our favorite podcasts to date and we cover learn answers to the following questions.

  • What is a threshold test for the bike and how does it work…why should someone do this?  Explain power meter??
  • I’m having a tough time getting back into swimming… other than prescribed workouts, what do you suggest to get back into the groove?
  • A lot of people have a hard time training for hills because of where they live….what would you recommend for both the bike and/or run?
  • How do you deal with the mental aspects on the bike and run?  Do you prepare your thought process beforehand?
  • Regarding apparel…. what do you look for when you’re buying a new kit?
  • What about supplements… do you take them?  Why do you take the ones you do?
  • Let’s talk about dry land training for swimming….
  • Would you compare your first Sprint to losing your virginity?
  • FB question:  Since headphones are not allowed during the race itself, I’m assuming that training without headphones would be wise. Opinions?
  • FB question: I have been training six days a week, but I want to make sure I’m training right. What training plan does everyone recommend? Even though I’m a 140.6 first timer I don’t want to train as a beginner. I am ready and willing to put the time and work in, but want to make the most of my time.

Please subscribe and comment on iTunes and email your questions to: [email protected]
www.crushingiron.com

 

What Do I Eat?

The other day I got a text from a friend asking what kind of a diet I was on for triathlons.  I sent back a picture of a can of vegetarian chili and said, “Tonight, it’s this.”FullSizeRender-3

I guess my diet is a bit of a dirty-little-secret in some ways.  I’m not afraid of pizza or even fast food a couple times a week, but of course there’s always a price to pay.

It’s funny, too, because I think nutrition is everything.  I am nearly 100% convinced that a solid diet (along with exercise and a good spiritual practice) will take care of most modern day ills.

I’m a big believer that inflammation is the root of most of our our problems, including things like depression and anxiety.  And the best way to reduce inflammation is to be on a alkaline leaning diet.  But I’m not scientist or nutritionist, I go by feel. I also listen to a lot of podcasts,  so I guess I like to regurgitate alternative facts.

My overall dietary habits can be summed up like this: I try to eat at least one solid meal a day, and by solid I often mean tuna from a can on bread with butter, steamed broccoli, and . . . that’s about it.  It can vary, of course, but I’m pretty simple and did have pizza tonight.  I also drink a lot of water and try to mix in a spinach smoothie during the day.

In general, our relationship with food cannot be understated.  But, unfortunately I have yet to find a clean handle on my diet, and know just enough to be dangerous.

That’s why we have brought a Registered Dietician onto the podcast today.  It was interesting to hear her philosophy, which I will describe as balanced and thoughtful.

We talked about everything from the best way to change your diet, how to keep is simple and steady, along with things like how to better access body fat for energy, ketosis, and challenges with body image.  We also get into race-day nutrition.

Thanks for reading and enjoy the podcast on Triathlon’s 4th Discipline, Nutrition, featuring Lizzy Miller.

Running Slow To Get Faster

For the longest time I thought running my perfect Ironman marathon came down to one theory: If I could learn to make my ideal goal pace (around 8:30) seem easy in training, I could hold it during the race.

It made total sense to me.  I already knew I could hold a 10 minute race pace but it was very difficult to stay that slow in training for extended periods.  It was hard to stay that slow?

I’ve always been sort of a quick-fix-guy and being patient in training or a race is difficult.  But the more I learn about triathlon, the more I realize building base (or chassis as Coach Robbie often says) is the key to real growth in our sport.

It’s easy to think that means beating up our legs and training hard, but have we thought about building base on a cellular level?

Most people (especially me) don’t want to hear it, but getting better at Ironman can be . . . boring.  It’s less like a thunderstorm and more like a steady rain dripping deep into your roots, or in this case, oxygen seeping into your cells.

The reality of boring is that it can actually be more enjoyable because it doesn’t hurt as much. I’ve spent a lifetime looking for the short cut, but putting in the work is always the best, and less frustrating solution.

So many of us spend our training days excited to post the results on social media, but could that be ruining our race?  Ironman success on the marathon is a slow burn and building the perfect running machine should be the goal.

These techniques just make sense and intrigue me with their simplicity.

Have you ever thought that it might make more sense to break your 10 mile run into two five milers?  How about running three separate times during the day to be fresh by giving your body a chance to stay recovered?

On this podcast we dive deep into why running slower might be the key to building your distance running.  We also cover speed work, why it should be limited, and the best way to approach it.

The topic was stimulated by an article in “The Science of Running” about theory of Ernst Van Aaken.  Here’s the article link.  Below is our 8th Podcast:  Running Slow To Get Faster.

 

 

Ironman Wisconsin 2016 – Tribute Video

Here’s the official Crushing Iron – Ironman Wisconsin 2016 tribute video.  I just can’t say enough about this race and the volunteers, hopefully this catches some of its splendor.  Special thanks to my mom and brother.

Please share this video and follow Crushing Iron on Facebook for the latest on our upcoming triathlon/Ironman documentary.

Make sure to watch in HD.

New Running VIDEO

Since I’m doing video full time (and available for hire) I thought I would start making little videos like these with all of my footage.  Let me know what you think.

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The Sports Addiction

I can’t remember how I felt when I discovered Santa Claus wasn’t real, but the feeling I had after watching my team, Wisconsin, take a 59-0 public stoning in the Big 10 Championship must be similar.  Something I believed in, cherished, even worshiped felt like a lie.

This will likely seem overdramatic, but thoughts are things.  Feelings are things.  And that’s what this blog is all about.  That, and growing.

I gave up on watching pro sports years ago.  The money, superstars, and hype were too much.

I much preferred college.  Guys busting their ass for the love of the game.  Sticking their nose in the middle of a scrum on passion alone.

I was especially proud of Wisconsin football.  Gritty over-achievers that never backed down.  I thought of Wisconsin as that team nobody liked to play because they were tough and wouldn’t give up.  They may not win, but they’d be trading blows until the end.

They reminded me of me.

Saturday night, I sat in that stadium, stunned.  Play after play, it felt like I was losing more and more of my identity.  It was rape and pillage; and I was taking it personally.

Sometimes it takes an ass whoopin’ to grow up.

The best part of the game.
The best part of the game.

I was also confused.  What did it mean?  Was it just a game?  Of course, but suddenly, everything I have ever spewed about Wisconsin, or college football in general, started to feel like a joke.  30-plus years of “scrappy, hard-nosed Badger football discussions” were a fraud.  I was a fraud.

I realize this may be an overreaction in the heat of the moment, and in no way is this about these kids. They work their asses off and shouldn’t carry fans’ emotions on their backs.

My desire to disconnect from the idolatry of a sports team, a state, a country, and product brands has been building for years.  Separation from the distractions that pollute us and holds back the evolution of consciousness.

It’s important to separate from the ego and not take stuff like this too seriously. Especially things you can’t change, and these games are 100 percent out of our control.

This isn’t about quitting, this is about evolving, which is what I find most fascinating about endurance training.  I have been having similar feelings about my relationship to Ironman.

What does the race mean if the training isn’t enjoyable? Do we really want to tie all of our efforts and image into the result of one day?  Exercise is supposed to be physically, mentally, and spiritually uplifting.  It’s supposed to give you energy, not take it away.

Not only energy, but clarity and confidence to become the best you.

I can no longer justify hiding behind the distraction of football.  The pain I experienced that night is not only unexplainable, but genuinely grotesque.  Why does sports matter so much?  Why do we tie our emotions to the fate of young men throwing around a ball?

It’s another form of addiction and I have finally realized the highs from winning are nowhere near the intensity delivered by the lows of losing.  It’s probably similar to how Rome felt while they were on the conquering spree that came to an abrupt halt at the hands of the Franks or climate or disease; or in this case Ohio State.

But they too will fall.  Resigned to carry the baggage for an entire fan base of fragile adult egos.

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