| BPC Newsletter |
Issue 010 Dec 2009 |
Letter from Ali
BPC Latest News
BPC is very excited to announce that Xterra Wetsuit is our newest sponsor! Now any BPC member/athlete can order Xterra Wetsuits online via our website for a fantastic discount! Here are some sample discounts:BPC Group Coached Workouts in Boston 2009-2010
BPC is pleased to offer Two Options for personalized coaching in a group environment at an affordable rate! Space is limited and all abilities are welcome. So make the best training decision you'll make for this season and next! E-mail aliwinslow@bostonperformancecoaching.com to sign up today.Benefits of your monthly program include:
Monthly Training program:
- A. Group Swim, 1 day per week (4 swims per month) (Monday AM, Case Center Pool) - $50 per month as part of program
- B. Group Bike 1 days per week (4 bike classes per month) (Wed Morning OR Tuesday evening OR Thursday evening, Landrys Bicycles) - $50 per month as part of program
- C. Group Strength 1 day per week (4 strength classes per month) (Monday evening 7-8pm, BU Varsity Gym OR Thursday morning 7-8am Joint Ventures)- 50$/month as part of program
- D. 10 week training plan and 2 weekly classes/month (swim, bike, strength) $395/total
- E. 10 week training plan and 3 weekly classes/month (swim, bike, strength) $485/ total
- F. 10 week training plan and 4 weekly classes/month (swim, bike, strength) $575/ total
- All prices listed above include 10 week training plan PLUS the 10 weeks of classes. Athletes enrolled in this program can take any 2-4 classes per week as their schedule permits.
- All registered athletes get a BPC running shirt, hat, custom water bottle and access to the members section and BPC discounts
2009-10 Ironman and Half Ironman Training Groups, Short Course Training Groups:
- All workouts will be under the supervision of a BPC approved and USAT certified coach.
- High quality structured workouts to push your limits.
- Each week will include coached workouts for swim, bike, run and strength.
- In the spring and summer, we will include long bike rides and long runs, outdoor swims as coached workouts.
- One catered race simulation training day with our coaches.
- A comprehensive monthly training program will be provided.
- A Training Peaks account will be provided to track your training.
- Coaches will lead the workouts with the BPC Mission of concentration, drive and motivation.
- 24+ coached workouts a month at less than $13 per workout!
- Preparedness for your race - we will help you reach your goals.
This group program launches on Oct 19th, 2009. It's an ideal training option for: Mooseman Olympic and HIM, Timberman HIM and Sprint, Hyannis 1 and 2, Cohasset Sprint, Duxbury Sprint, Hyannis Half and Full Marathon, Boston Marathon, Patriot HIM, IM Lake Placid, IM Louisville, IM Wisconsin, Hopkington Season Opener, Cranberry Olympic and Sprint.
REGARDLESS OF WHEN YOUR NEXT RACE IS... JOIN US AND BUILD YOUR FITNESS. BE READY TO RIP IT THE NEXT TIME YOU RACE.
Workouts will be held in Boston. Swims will be held at the Case Center Pool Mondays 6:30am. 7:30am, Strength Workouts will be held Monday evenings, 7-8pm at BU Varsity Weight Room and Thursday mornings 7-8am at Joint Ventures, Cycling Classes will be held at Landry's Bicycles on Tuesday and Thursday evenings and Wednesday mornings. Over the year more classes and times will be added.
Capacity for Tenacity
Do you want to go fast? It starts with strength.
In the pool, upper body strength is correlated to distances of up to 400 yards. Guess what short course athletes? That’s you. I’ve had swimmers set personal bests in the pool during their off season when their strength training is at its highest amount and swimming volume low. We are talking about division 1 swimmer’s who already glide with ease and efficiency. How’s this possible? Strength. They have improved force production with each stroke and with each kick.
A former intern sent me this quote by Steven Covey on self awareness involving deep honesty.
"Self awareness prompts us to start where we are - no illusions, no excuses - and helps us to set realistic goals."
Really think about it. What is your limiter? And be true to yourself.
Strength training should be a quintessential component during your base training. They go together like triathletes and spandex. In sport, it’s all about whether or not you’re strong enough to control your own body weight. For example, I would consider bike force your limiter if you cannot hold at least 3.5 watts/kg of body weight during a 20 minute LT test or at the very least, during intervals of 5 minutes in duration. Can you do a pull up? Our school records - our top male swimmer did 41. Our top female did 19.
Now, is the time to build the muscular endurance and strength to do real work later. Capacity for tenacity. Strength is your backbone to successful time trialing and speed in and out of the water.
Still not sold? I think a lot of athletes are hesitant to strength training because they are afraid they will become "out of shape" in the other three disciplines. Question - what exactly do you have to be "in shape" for in December. Don’t worry about feeling slower this time of year. Does it really matter what your 5K time is this time of year? No. Bricks (bike to run) and successful running off the bike require strength. And it will matter how well you can run a 5K off the bike in June. You can maintain general fitness by swimming, biking, and running twice a week, the strength you gain now will translate to improved power down the road on the bike and faster times on the track.
Here is a daily breakdown of where to begin.
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Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
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Workout 1 Strength
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Workout 1 Bike
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Workout 1 Strength or Day Off |
Workout 1 Run
Workout 2 Swim
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Workout 1 Strength or Day Off if trained on Wednesday
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Workout 1 Bike
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Workout 1 Run
Workout 2 Swim
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Race Report: Wrangling the Cattle in Austin
Longhorn 70.3 Race Report – by Brad Ewald and Elizabeth Dial
The Longhorn ½ Iron is a great late season race just outside of Austin TX. The main attraction of the race for us was the timing of the race and the city of Austin. Late October brings comfortable temperatures (70 – 80 degrees) to the area while most of the rest of country cools off and downtown Austin is filled with great restaurants, bars, and other attractions. The Longhorn 70.3 is an Endorfun race – the same race coordinators as for Mooseman and Timberman.
The logistics of the race were one of the most challenging aspects of the event not just because we had to ship our bikes and fly to the race, but because Austin is a point to point race featuring the multitude of colored bags for each transition and special needs. Registration and transition area set up in the two locations took most of Saturday afternoon, but it was one less thing that needed to be done on race day. We shipped our bikes to one of the local bike shops, Jack & Adam’s, and they assembled them and brought them to T2. The bike shop also provided disassembly and return shipping. They were expensive, but in retrospect it was probably worth it.
As always race morning started early, but because of the time change it didn’t feel quite as early as east coast races. The swim start and T1 were located next to Decker Lake with T2 and the Finish inside the stadium at the Travis County Expo center which I’m assuming is used mostly for rodeos. We made our way thorough ½ hour of race traffic and parked at the expo center and took a shuttle to the Decker lake start. Organization of traffic and buses was fairly well executed, but not quite as well practiced as other races coordinated by Endorfun.
As the sun came up over the lake we made our way to the start for a warm-up and the long wait for the start (especially for Liz who was in wave 12). The shore of the lake was such that once the first wave was off, no other athletes were able to enter the water for any warm up. Aside from the wait the numerous waves made for a relatively traffic free swim and the water was very comfortable, but still wetsuit legal at 75 degrees. The end of the swim featured some pretty heavy aquatic plants to get tangled up in and from there it was out of the water and on to the bike.
The ride was mainly flat with some very short rolling hills and very little total elevation change. It wound through Texas farms and cattle ranges and was well supported. The roads were average to good with some sections with significant cracks and potholes in the road some of which were not that well marked, but I did not observe any serious accidents only the normal flat tires. (Note by Liz: I saw at least three serious accidents – one of which was caused by an unmarked area on the side of the road in which the pavement took a steep dip – most likely causing the biker who hit it at race speed to flip over his handlebars. The other accidents were around areas with tight turns of which there were more than typical on the course. There also seemed to be stretches in which flats were occurring at higher rates that made you wonder if there was debris on the street in that area causing the issues.)
The run was a flat 3 loops back through the Walter E. Long Park and because the course was in a relatively small area there were lots of cheering supporters. Temperatures climbed into the 80s in the afternoon, but many all of the aid stations had ice and one even had igloo pops. The race concluded with a spectacular finish: a loop inside the arena and a loud welcome from the race announcer.
After the race we relaxed in Austin, had drinks on a rooftop bar, saw a zombie parade, listened to the Austin rock and roll drum corps (playing for the zombies), and ate some great Tex Mex food.
Reflections of a Successful Triathlon Season
by: Ron Ulich, BPC client
A successful triathlon season means different things to different athletes. Some measure it by how many times they win their age group. Some measure it by setting new PRs. Some measure it by "going the distance" for the first time. I measure it by how well I achieve my various eclectic goals. My goals this year were as follows: 1) spend as much time as possible with my beautiful five year old princess Jackie, 2) stay healthy for an entire triathlon season, 3) enjoy the social aspects of triathlon, and 4) overcome recurring significant race day nerves. I decided the best distance to achieve these goals was sprint, and that Duxbury (hometown) would be my only "A" race of the season.
Ali played an integral role in helping me achieve success culminating with Duxbury. We stayed short with weekend workouts being done while Jackie slept. I stayed healthy.less pounding goes a long way. Ali and I did several races together, which help overcame the race day nerves. She decided that she would promote Duxbury as a good season ender with a celebration at my house; a perfect way to enjoy the social aspects of the triathlon season.
Duxbury Race Day: Although we were concerned about cold weather, it warmed up nicely. I "toed" the line with Ali and Michael and knew that I would not see them again until they cheered me at the finish line after being fully recovered. My goggles busted right before the swim start, but I did not care. The swim is always short (although it takes me longer than most), and I was out to have fun. The race start took us by surprise as we could not hear the announcer, but we started. The swim was extremely shallow, which led to seeing people walk next to you while you were swimming. Swam hard, biked hard but probably not hard enough. On the bike with about one mile to go one of my hiking friends passed me. He is training for Florida Ironman and has been training a lot this summer. Also, he has been the fastest of our hiking group since we started triathlons a few seasons ago. I was surprised when he past me, because I had assumed that he was already in front of me. All of a sudden my leisurely race turned tactical. I figured that I could catch him on the run. I started the run fast and caught up to him within the first ½ mile. I slowed down to recover and figured that I would surge past him. As I was making my surge and passing him, I realized how much more fun it would be to run with him. We ran most of the run at a leisurely conversational pace. As we were nearing the bridge (1/2 mile to go) I told him that I had to speed up, so my coach would not get mad at me. We ended up pushing in together and crossing the finish line at the same time. The race was now done, but the social aspect was still going strong.
Vickie and Jen (our niece) did a fantastic job putting together a "spread" that was enjoyed by 40 or so athletes. As I had promised the "southern hospitality" came through. Jen joked that the food must have been good as the 40 athletes ate as though there were 60. Based on leftovers we could have fed 100. As I looked around at my friends and family I realized how lucky I was and how great of a season it had been. The next day I asked Jackie whether she had fun and who she enjoyed playing with. I realized that my coach once again had delivered as Jackie said "Fisher, because he likes playing on the swing set so much".
BPC Athlete Race Results
Carrie Mosher 25:39
Tufts 10K
Carrie Mosher 53:56
Baystate Marathon
Carrie Mosher 4:38:40
Wrentham Halloween Duathlon
Carrie Mosher (Bike portion of relay) 1:11:17 (my split: 35:25)
Winnekenni 4 mile trail race
Carrie Mosher 34:50
Larry Robinson 10 Miler
Carrie Mosher 1:30:58
Burbank YMCA 5K
Carrie Mosher 25:58
Silver Strand Half Marathon
Jessica Douglas 1:39:22 (6th AG)
Somerville Gobble Gobble
Michael Yenke
Liz Kennedy
Jess Douglas 30:12
Kate Blumberg 29:02
Carrie Mosher 33:32
Natalia Reynoso 37:28
Jeremy Walker 27:10
Cathleen London 35:06
Franklin Park Mayors Cup
Jeremy Walk 22:08
Hingham High School 5K
Ali Winslow 21:59
Josh Winslow
Carolyn Cullings 22:43
Jason Soules 19:50
Austin 70.3
Brad Ewald
Liz Dial
8k Essex Turkey Trot
LIndsey Sones 41:20
Philadelphia Marathon
Silas Bauer 3:19.06
Newport 1/2 Marathon
Todd Gochman 1:40:49
BAA Half Marathon
Noah Manacas 1:38:39
Lauren Cullings 1:49:49
Carolyn Cullings 1:49:49
Wilkie Cook 2:06:11
Lori Sidman 2:06:11
Laura Miyawaka 1:53:10
Miami Man
Bret Fortenberry 2:28:40
Patty Murphy 2:39
Cathleen London 2:53:14
Cranberry 7.3mile and Half Marathon
Alison Winslow 53:55 7:24 (4th female/19th OV)
Ronald Ulich 57:23
John Fox 1:00:29
John Dickson 1:02:07
Josh Winslow 1:08:01
