Race Report - Jerseyman Triathlon

Saturday May 16th was the annual Jerseyman Traithlon, a race that has come to be the beginning of my triathlon season. Living on the East Coast racing earlier in the year would involve traveling a great distance just to find a race, let alone moderate weather conditions. This year especially, after a winter of mostly indoor training, the bike legs needed some time to get back up to par. With my last race being Ironman Florida more than six months ago, I was more than ready to get back to a little swim-bike-run.

As this has become my traditional first triathlon of the season, it is not a priority race. Instead I think of it as a shakeout event, trying to test my equipment and get those little race mistakes that can crop up when you are away from it. It also means I train through with very little taper. Race week was normal training Monday through Wednesday, two easier days before the Saturday race, then a normal longer bike on Sunday.

Before I get into my race I just want to shamelessly plug this race. I highly recommend you race here if you have the opportunity. The course is fair, it is very well organized, and there is always a good group of athletes who show up. Because it is in mid-May the weather is usually not an issue. Getting to the race is easy as it is just off of Route 78. I love, love love racing in NJ to begin with, and living in Bethlehem, PA this gives me the chance to do it with just a 25 minute ride to Clinton, NJ.

With that out of the way, how'd it all work out for me this year?

Pre-Race
One of the many things I like about this race is the easy, low-stress race morning. The drive over was uneventful, although I was quite lucky. Just past the exit I was getting off there was an overturned tractor trailer that eventually caused a major backup. At the race site - Spruce Run Park - I quickly parked, took care of race day packet pickup (which is how every race should be IMHO), got my gear together and set up my transition area. Shorter races are nice in that transition is fairly simple.

After meeting up with Cassie I headed down to the water for a quick warm up swim. With the cooler weather we have been experiencing I had expected the water to be no warmer than 62 degrees. Much to my surprise the official reading was 65 degrees, but it felt warmer. No matter, in a wetsuit it was comfortable.

After the pre-race meeting and national anthem, we were ready to race.


Swim: 0.6 Mile 14:28 (0.5 mile 13:09 Garmin)
About 2 minutes before my wave (wave #2) set off it started to rain. Not very hard, but things didn't look so good in the direction of the bike course. No matter, have to get out of the lake before worrying about the bike. Five minutes after the elite wave we ran off the beach and into the water.

Like many smaller races I ran into a familiar problem. I am a good swimmer but not "a swimmer." My game plan of go out hard and sit on a set of fast feet that pass me early on didn't work. The problem is, you need a set of fast feet to come by. As I have become accustom to, there were 4 or 5 guys who were much faster than I am, and a bunch of guys slower than I am, but nobody who I could draft. About 200 meters in I realized this would be how it would be and just swam along.

After the turn home I noticed I was catching one of the guys from my wave and did manage to sit in his draft for a short period. I passed him and hit the beach after a half mile of swimming in 13:09 according to my Garmin. Not great but OK. The difference in times noted above reflects the .1 mile run to transition that is included in the official results.

T1: 2:07 

Ugggg. Wetsuit swims are great because you get the extra speed of the wetsuit. The problem (for me at least) is getting the dang wetsuit off. You would think that I would have it down after all these years, but I clearly do not. Trouble getting it off over the huge timing chip, losing time in the process.

Bike: 24 Miles 1:05:09
This is where the fun usually begins for me. The bike is my strength and I enjoy riding fast. After racing here the past few years I have come to appreciate the bike course with its fast descents, steady climbs and a few more technical sections. The course is lolly pop shaped, so what you ride out you ride back in.

I took the opportunity to take notice of any road issues on the out section, hoping to avoid any problems on the way back. The roads were wet and this past winter have left the area with some serious pot holes. Fortunately road conditions were fine with only a few sections that were less than ideal.

After settling in over the first few miles I worked the uphills and road a little cautious on the downhills. No reason to risk injury. From the beginning I was passing a steady stream of people racing the duathlon and by mile nine I began passing some of the men and women racing elite.

Then a weird thing happened. The loop section is a rural area with normally quiet roads. Apparently there is a business located in the area that gets deliveries from tractor trailers. I know this because I was forced to slow down for a short stretch behind this 18-wheeler. Wasn't his fault. Wasn't the race director's fault. Just was what it was. Lost a little time, but nothing that made a difference.

Anyway, other than one slick area of road the rest of the ride was uneventful.

T2: 0:52

Mid-season form. Quickly off my bike, then quickly in and out of transition.

Run: 4 miles 27:14
Heading out of T2 I decided to avoid the data on my Garmin and just race. My heart rate monitor was on the fritz anyway. Goal here was simple - run hard, run by feel, but don't blow up. I would check my mile splits.

The run course is a simple out-and-back that remains inside the park. The roads are rolling. About a 1/2 mile in, much to my surprise, I passed one of the elites on a small incline. That felt good. Moving forward I remained in control but started to hear footsteps. This continued past the 2 mile mark when I hear a fellow competitor tell me he was going to run with me.

Dude sped up and asked me what I was running ... "Last mile was 6:37" I said, before picking up the pace.

No way dude was going to pass me.

Dude backed off a bit and I picked it up. The only person who passed me before the finish line was the elite I passed early on. I cooled down with him and found out he is a fast runner who had some hamstring cramps coming off the bike.

Overall: 1:49:05 18/283 Overall 3rd AG 45-49
This race has always been a tri-season starter, giving me the chance to work off the rust of 6+ months of not racing triathlon. Mistakes will be made and while I always race with effort, it is not an "A" race. This year is no exception.

Overall I am happy with my performance. Could I have gone faster on the day? Probably. But given the conditions, the lack of a taper, etc. ... no regrets.

My swim was slower than last year, but my overall placing for the swim (24th) was right about what I would expect. This, even as I have been slacking off in the pool this year. On the bike I bested my time from last year even as wet roads got me to ride more conservatively than normal and a faster average pace than the year prior when the bike was only 20 miles. This makes me more confident going into Philly Tri next month. On the run I was more than satisfied with how I performed, racing smart and strong.

Best part of the day, however, was racing with the two bad-ass women in the picture below. Lauren dropped a 1:53 and was the fastest woman on the day, while Cassie won the 25-29 AG with a 5 minute PR time of 1:58. They keep me on my game because I fear at some point in the near future they start to beat me. Yeah, they are THAT good.

Full Race Results can be found here.

Up next: Focus is on the TriRock Philadelphia Triathlon on June 28th. Between now and then I will be racing the Tortoise & Hare 5k as well as the Wilson Partners in Education 5k that helps support the school district The Queen teaches in. 

Thanks for reading.

Train hard. Stay focused.
Jon

Training Review: April 2015

Considering that today is May 19th, this is a bit of a late update. Been busy lately with work, life, and of course a nice dose of swim/bike/run. Yes, April finally gave us some good weather (and early morning light) in the Lehigh Valley, getting me back outside on an everyday basis. So, so nice. And not having time for the blog because I'm training ... I don't see that as much of a problem.

April is the month where I start to get more serious about what I am doing. The plan was to get more volume while continuing the strength and muscular endurance work, especially on the bike. Consistency would be the key in the pool. The run would continue to be about getting my old, slow legs faster.

County Road 519 near P'burg, NJ

Swim: Last month I discussed how I needed to get more consistent with the swim. I am not a swimmer, but have made myself into an OK triathlon swimmer. This means I have developed enough of a stroke to stay competitive but not enough to be competitive in a pool. For the past 6 years I actively focused on my swim with big (for a non-swimmer) volume. The lack of focus here has shown in the pool time so far in 2015. April was a bit better, but not what it probably should have been. I tried .... kinda ... to make that happen. And to an extent it did.

Bike: Consistency and interval work. Early in the month I was forced inside a few times due to weather issues. This worked fine as it gave me a controlled environment for some specific interval work. By mid-month I had rid myself of the trainer and have been out on the roads full time. Monday evenings have become group ride night for me and Cassie, joining the Lehigh Wheelmen Monday Night "A" Ride three times. What a great group to ride with!!! A few Sunday mornings I have been joining Char's Kick Ass Milford Ride for some long miles and hills. Again, a super group of people to spend a few hours with on two wheels. And the muffins at the Milford Station Bakery are second to none.

Overall I had a good month of riding. Nice long rides combined with targeted interval sessions have helped my FTP improve. I look forward to racing.

Run: Consistency and intensity have been the keys for my run so far in 2015. April continued this trend with 3-4 runs each week. Long runs have been moderate in distance, a big departure from how I trained prior to 2014. Huge volume isn't in the cards for me any more which I am completely fine with. My short race times have been coming down again and I am starting to feel fast for me. Will I ever be the fastest runner out there? Hell no. Do I care? Not as long as I feel I am doing my best.

The one setback I did have was a small issue with my left calf a week out from the St. Luke's Half Marathon. It is a problem I have had before and I followed my standard protocol. I immediately shut the run down for five days and got into Joe's office for massage therapy. By Saturday I was able to run. That Sunday I raced as planned.

Racing: After a 5k in March I had two of the older Lehigh Valley races on the schedule for April - Emmaus 4 Miler and the St. Luke's Half Marathon. Emmaus is a very hilly course and much to my delight I had a good day, running an unexpected PR time of 25:36, winning my age group and placing 16th overall on April 12th. Two weeks later I ran a 1:34:59 at the 1/2 marathon. Not my best time, but a solid effort. Definetly an effort I hope to improve on at my next standalone half later this year. You can find my race report here.


Overall: April was a good month. I was consistent with everything but the swim, including strength training twice a week, which I really haven't mentioned for whatever reason. The two running races went well, and I entered May ready to race some triathlon.

What's happening in May? Now that we are into nice weather the bike volume/intensity will continue to increase. On the run the focus will be track workouts - yes, track workouts - with a moderate long run duration. There will be no 20 mile runs for Jon!!! With no long triathlons or marathons on the schedule there is no reason to put the stress on my body of crazy long runs. In the pool I am simply looking for consistency.

I will be racing Jerseyman Triathlon mid-month along with the Tortoise & Hare 5k on Memorial Day as a run fitness test.


Train hard. Stay focused.
Jon

The Post-Race 24-hour Rule

Having perspective is always good. Racing is something I have done for a long time (20+ years now) and is something I truly enjoy doing. From the pomp and circumstance of big events like the Boston Marathon to a local sprint triathlon, every race has its own, unique appeal.

On most Thanksgiving Day morning's I can be found in Nazareth at the Pumpkin Pie 5k. It's good times hanging out with friends, sometimes winning a pumpkin pie for my efforts. It is more of a fun run that supports a good cause (Nazareth YMCA) with no expectations for performance or placing.

But not all races fall into the "just go have fun" bucket. Now that we are in the middle of May, race season is upon us. In 8 days I'll be racing my first triathlon of the year just over the Jersey boarder. It will be fun, is not my "A" race, but will be something I take serious.

I will race hard.

I will have expectations.

I will not lose my $hit if things don't work out as I have planned. Why not? Perspective.

Like all but a very few of us I am an amateur athlete. If I decide to participate in an event I pay my money, pick up my race packet, then give it my all from start to finish. After crossing the finish line I have performed as expected, maybe even lowering a PR. Every. Single. Time.

Yeah, right.

Truth be told, I give it my all most of the time. See, there are times that things just aren't clicking ... or there's a mechanical issue ... or the legs feel like hell ... or whatever. There are times where it just ain't working out as planned. There are times I have walked away really pissed off at myself for either not properly preparing or doing something stupid on race day. If I'm being honest, in my case its mostly the stupid thing. Who needs to pace slower than as fast as possible over a 40k bike ride when you have a 10k run that follows? Apparently I do.

Anyway, point is, after most every race we are all likely to have reason to be emotionally charged up. Which is great, but shouldn't get out of control. This, my friend, is where the Post-Race 24-hour Rule comes in. The rule is:

Whatever the outcome - good or bad - you should take 24 hours and really embrace the emotional roller coaster. After 24 hours come to grips with what happened on race day and move forward.

For everyone how the 24 hour window of emotions plays out is as unique as the individual we all are. It could be everything from telling complete strangers on the street what a bad ass you are to sulking over some Ben & Jerry's Americone Dream Ice Cream. Some of us internalize, showing the outside world little of how we truly feel about what went down. Beating your spouse or throwing things at your dog are not allowed. You need to work through your personal stuff, not cause damage to those around you.

After 24 hours it is time to get a broader perspective and move on. Yes, the race was important. You wouldn't be emotional over an outcome that didn't matter, correct? But in a broader sense, just how important was it? Unless you are a professional athlete you didn't lose any prize money. Last time I looked, a marathon PR for literally all but a handful of people will not be a world record. Walking the back half of an Ironman run is never any fun (trust me, been there, done that), but it isn't the end of the world. In fact, every time that has happened (like I said before, I can race stupid) The Queen still loved me and my job was still waiting for me on Monday morning.

No doubt, racing is important to anyone who puts on a race number. I get it and am with you. But racing is (should be) just a part of your life, not the be all, end all. Take some time and reflect on what happened - good or bad - then move on. Keep some perspective. Use the experience to better yourself going forward.

Thanks for reading.

Train hard. Stay focused.
Jon

St. Luke's Half Marathon Race Report

The St. Luke's Half Marathon is one of the oldest running races here in the Lehigh Valley. When I first started racing 20+ years ago this was known as the Lehigh Valley Half Marathon, took place in the middle of March, and would have 800 participants, most all from the surrounding area. Fast forward to 2015 and the race has 2400+ finishers from all over the country and a 5k race attached to it with another 800 participants. A lot of change, but for the most part the race course has remained consistent throughout the years.

The familiarity is nice. But what I like even more is the sheer number of people from the local running community who either participate or come out to support the runners. It's a chance to test your fitness while chatting it up with your running friends.

In 2014 I was signed up to run but was forced to sit it out due to injury. Once I recovered enough to get running again I was full on into Ironman training. If you have ever gone through an Ironman training cycle you know the emphasis is on aerobic pacing, not speed. With the constraints of training for that  specific event, for the first time in I can't remember how long I didn't run an open 1/2 marathon. In fact, it has been almost 20 months since I raced this distance.

Originally, I had it in my head that a realistic goal would be a 1:30. That is a pretty fast time - especially for an "old" guy - and a nice round number. Closer to the race I started thinking more pragmatically and less emotionally about what I wanted to accomplish.

Realistically my run mileage in 2015 has been extremely low. How low is low? 18-20 miles per week in a big week, which may sound like a lot to some, but not what I have done in the past. I have always responded to volume. Back in the day volume would be 60-80 miles per week (and all the food I could shove into my pie hole). Once triathlon took over as my racing passion that dropped to the 40 mile per week range. So reality #1 was my mileage just hasn't been there.

Nice heal strike. 

Reality # 2 was a bit of a calf issue that cropped up the weekend before the race. Darn thing tightened up on me after a run. All week I wasn't even sure I would be racing. After taking the week off of running and getting it worked on by the best darn massage therapist in the Lehigh Valley, Joe Przbylowicz (Pro-bill-o-wick) I was feeling good. (Seriously, he's really the best, always keeping me going. If you need some help with a niggle here or a tight muscle there, give Joe a call. His office is in Bethlehem and his number is 610-865-1418.)

Keeping my lack of serious run racing and a less than optimal physical issue during race week I set my new, more realistic race goal at 1:35. And if something felt off with the calf I would either kick back the pace or walk off the course. No need to ruin a race season. There's always another race.

On Saturday morning The Mayor and I tested out my calf with a pre-race 4 mile run on the tow path. The first two miles things were tight but once it loosened up things were all good. After a quick breakfast we hit the race expo for packet pickup. I never find that there is much interesting at this expo so we were in and out of there in a flash.

On race morning I parked at a friend's house who lives in Allentown and walked down to the race start with her. This worked out perfectly. The walk was long enough to loosen up the legs and the weather was picture perfect. I had 30 minutes to hang around, talk to friends, and get to the start line. There may have been a little dance move as well. Just after 8:10 am the gun went off and so did we.

Pacing this race is always a challenge. The first mile can really screw with you as it is downhill and fast. I held myself way back, still crossing the mile mark in 6:58. From there I settled into a steady 7:00 - 7:05 clicking off the miles at a comfortable heart rate. As I was getting close to the turnaround on MLK Drive I passed Lauren who was out ahead of me, looking incredibly strong, and running 2nd female overall. After making the turnaround I saw so many familiar faces, including The Mayor, Kevin, Kari, Kate and the Lehigh Valley Crossfit Crew. Everyone was looking fan-tastic!!!

After passing through the 10k mark in 43 minutes I started to prepare myself for the park. I hate that park. Don't get me wrong, it's very nice, very well kept. But those cinders are just slow. Too slow for my liking.

Little Lehigh Parkway (Source - Discover Lehigh Valley)

Once into the park I did manage to keep my pace up for a few miles. After passing the Lehigh Valley Road Runner's clubhouse the trail starts to get a bit hilly, which is normally fine. I wasn't feeling bad, but once the trail started to rise I began to feel my calf. I pulled back on the pace, deciding to just get up and over the inclines to not risk causing an issue. This slowed me down a bit, which was fine. Whatever. Certainly better than hurting myself trying to save a few seconds.

After passing over Bogert's Bridge I was determined to keep my focus and simply carry on. The only concern I has was the short and steep climb at the 10 mile mark. Last time I ran this race that bugger of a climb cooked me. This time, I slowed it up a bit and made it over without issue.

From there I continued on, not feeling great but not feeling bad. Around mile 12 1/2 Cassie, Danielle and the rest of their crew were screaming their heads off. Perfect timing. Once onto the track I realized I had a chance to make it in under 1:35 if I picked it up. I did, making it in in an official time of 1:34:59.

Overall I am happy with how I performed. Going sub-1:30 would have been awesome, but at this point in time was far fetched. After such a long period of time without racing this distance, my result was a good first step back. I now have a baseline for Runners World Half Marathon in October, and maybe R&R Philly 1/2 Marathon in late October.

Thanks for reading.

Train hard. Stay focused.
Jon

The Secret Conversations of Older Athletes

A few Monday's ago was one of those perfect for riding weather days. The skies were blue, the sun was bright, there was little humidity, and the temperature clocked in around 74 degrees. Around 5:30 a group of 11 of us took off on the Lehigh Wheelmen Monday Night A-Ride from the Velodrome for 32+ miles of two-wheel fun. Afterwards I hung around talking to one of my speedy young friends when one of my older, strong-rider friends comes over to chat. Haven't seen Strong Rider since last Fall, so we get caught up on what happened over the winter months.

Run Mile 17 at Ironman Florida 2014

Eventually the conversation moved in a direction Young & Speedy didn't expect (as her wide eyed surprised look indicated). Mid-afternoon naps, heavy legs, Raynauds' Disease, and slower ramping up training after brutal winter. Not what she is used to discussing after a ride or run. Of course she's 26, not 46.

Things change as we age. Not saying its good or bad, just reporting the reality. When I shifted my focus from the weight room to running I was in my mid-20s and giving the body a beat down was just par for the course. I didn't really know what I was doing, but I read a lot, talked to everyone I could, and learned a thing or two along the way. After selling Body Dynamics in 2001 I started cross training which led to the logical transition (in my mind at least) to triathlon. That happened 12 years ago. In my early-30s at the time I had new ways to train hard. Again, didn't have much knowledge at the time but learned a thing or two along the way.

Eventually things start to change. Somewhere around my mid- to late-30s there were little changes. By the time I hit 40 things were different. Again, not bad, just different. Some of it is physical and some is mental. From at training perspective, in my younger days I could basically follow a training program from a book or magazine without issue. Any modifications were because of schedule. Those plans, after all, are written for the masses ... more likely the younger masses.

After 40 things are different. Every year now is a new challenge of not only trying to get better, but attempting to feel good doing it. Here's a look at some of the things us "old guys" talk about when you aren't there:

You Can Still Train Hard, Just Not as Frequent as Before

If you plan on keeping fitness, maybe even improving fitness, during your "older" years, it is necessary to continue to keep some hard training in your weekly plan. What you cannot do, however, is train like you are 18 years old.

What the old guys who are still around know and understand is that with age comes restraint. When I go into an interval session I have a general idea of the number of reps I want to do, but it is always a range. Feel good do more. Don't come back for more until the bod can handle the additional load.

Do too much and the body revolts. This could mean being dead on your feet for days on end or injury. Either way, not worth it.

The Mid-Afternoon Nap

When I started training for the Ironman distance a typical Saturday would include my long run in the morning and a 2-3 hour "casual" bike ride in the afternoon. In between I would grab breakfast with my running crew, do a little food shopping and maybe clean my car. After the ride I would mow the lawn ... sometimes ... OK, only if I absolutely had to my the lawn. I am really not a fan of grass.

These days I will still run in the morning, ride in the afternoon, eat and shop in between. What is different is the 20-30 minute pre-ride nap. That downtime is more refreshing than you could imagine. If things are tight and it doesn't happen, I suffer.

Different Perspective on Racing

I aged up to the 40-44 age group in 2009. In June of 2010 I raced the Olympic distance at the Black Bear Triathlon, taking third in my division. The guy who won blew by me early in the run and I was out sprinted in the final quarter mile. After crossing the line a funny thing happened. The winner stuck around to shake hands and the three of us talked for a few minutes. There was no animosity. Heck, I don't even think we talked about the race. What I do remember is that we were all just happy to be out there, racing hard, and happy for the other guy for doing the same.

Outracing the Young is Awesome

OK, so I lied about not talking about the race in the last section. The three of us were not just happy about our performances, but we all noted what fun it was to out race just about every young guy out on the course. we were 7th, 16th and 17th overall on the day out of 347 athletes who finished. Placing above the young is still just as awesome today as it was back then.

Pain is a Part of Life

When you are young you always feel good. Sometimes you overdo it and are run down for a few days, for sure. But there comes a time where you always seem to have a bit of something happening somewhere just about all the time. At first it can freak you out, but eventually you get used to it. Eventually you just understand that having some pain is better than stopping.

Nutrition is More Important Than Ever

When you are young you can get away with a lot. Some time in your 30s you start to realize that you feel like crap when you eat crap. Sometime after you clean up your diet you notice the energy you lost is back, which is great. The other side of that is you can't get away with what you once did. Yes, you can chow down on Pop Tarts while out on your long ride (never giving that up). No, you can't go home and have Pop Tarts for breakfast.


If you are above a certain age you are probably shaking your head in agreement and have a few other things you would like to add to my list. If you are in your 20s you are surely in denial about any of this, mainly because you can't imagine being 40-something, let alone in your 50s. If you are in your 30s you might be in some denial right now about what I wrote. Don't be. It's all true.

What I will tell you is that no matter where you are with this athletic pursuit thing we are all going through enjoy the ride. If you are "older" you should embrace the journey and embrace ever finish line you cross. As Lo-Jack has been saying for years, when you feel good and are healthy, race. You never know what might be out on the horizon.

If you aren't quite there yet you are fortunate. Take advantage of your fresh legs and recovery abilities. Learn everything you can and have patience with your progress. Try and do too much, or work through injury and you'll be out of the game quickly. I've been racing for 20+ years now and can't could the number of good, fast people I have seen come and go.

Train hard. Stay focused.
Jon

Training Review: March, 2015

So far 2015 has been about three things - strengthening the body after knee surgery in 2014, resetting the mind to be able to stay fresh and engaged with my training/racing, and helping some of my training partners reach their 2015 goals.

One of the reasons I became a self-trained triathlete was because I would do whatever I was told to do for that week. Didn't matter what the legs felt like, had a nagging little injury, or if I even felt like doing it for that matter, if it had been written it must get completed. The problem was not Coach, the problem was me.

The largest change I made had nothing to do with volume or intensity, but instead with time frames. Everything I did previously was based on a 7 day week and what I needed to get done over that set period of time. Today I think about what I want to accomplish each month. By changing my way of thinking I can push a workout from Saturday to next Tuesday without thinking I just blew my week. Weekly workload can look vastly different from week-to-week, but who cares? The point (at least for me) is not to pump out miles for the sake of miles, but to build fitness and get as fast as I can come race day.

The month of March was about staying healthy, getting stronger and even a short race. These first few months of the year have been lower volume by design. Without any serious racing on the horizon there has been no reason to physically and mentally bury myself. Here, then, is how March shook out:

Swim: If there is one area that I have slacked off it is in the pool. Most weeks I have been getting in 3 swims. Most. I have intended to get an extra session in on the weekend just about every week which has not happened since early January. I have also thought about getting to the pool before work, but that hasn't happened either as I really do not like the early AM swim. Bottom line is, if I were to race today my swim would not be up to where it has been.

I am perfectly OK with this. In past years I have spend a lot of time getting my swim times to a respectable level. At just about any triathlon my swim times come in around the top 10%. I did not grow up a swimmer and do not want to put in the work needed to get to the next level. Coming into 2015 my plan has not been to emphasize the swim and I have held to that up to this point.

Will most definitely will be spending some time
riding on this road.

Bike: Weather conditions have made riding outside just about impossible since the beginning of the year. Thus, riding equals the trainer. After taking a few easier months, in March I started to push the intensity level on those trainer sessions, limiting the sheer volume of work. I have never been a big fan of mindless hours of indoor riding. If I can make it 90 minutes 2 or 3 times in a winter it is a lot. I am not pro triathlete Andy Potts who does all of his bike training inside. Traffic aside, I enjoy being outdoors on two wheels.

The time I spent on the trainer in March was a productive combination of strength work, power work, and muscular endurance sessions. The last two weekends the weather broke enough for me to get outside for rides in the 20-25 mile range. Entering April I feel good about the progress I have made on the bike.

Run: If there is one area of my racing that can be improved on it is most definitely my run. In both local and regional triathlons I have been able to hang with the better athletes up to T2. From there ... hasn't exactly been what I think I am ultimately capable of. In the past, my run training has been more focused on long distance endurance than speed. Always figured this would get me where I wanted to go while limiting the stress on the body.

Warm Hearts 5k

I have decided to take a different approach in 2015, concentrating on shorter distances and speed work. The big news here is I have been making it out to the track on a regular basis. This is a big deal for me. I have never been a fan of the track. Being that I am a fan of trying to improve I will continue to go back and see where it gets me.

Racing: For the first time since December 2014 I signed up for and completed a race. The Warm Hearts 5k on March 14th gave me the opportunity to see where I was at after a laid back off-season. Not a bad effort, running a 19:47, placing 5th overall and 1st in Men 40-49. My race report can be found here.

Overall: A good month of training that gives me a good place to start some more serious training.

What's April All About?: The month of April will be about starting to build some volume into my training while continuing to stress strength and muscular endurance. In the pool I need to get more serious and stop blowing off workouts. The goal is to get 3 days of swimming in each week and bump up the yardage. On the bike I have to start riding hillier terrain and increasing my long rides. You can simulate hills somewhat on the trainer, for surer, but it still isn't the same as actually riding up a hill. Speed work will continue to be my focus on the run.

I have two races planned as well. On April 12th I'll be racing the Emmaus 4 Miler with The Mayor and The Queen. There will be no taper just a good hard run and another test of where I am. Then on April 26th I'll be once again racing The St. Luke's Lehigh Valley Half Marathon. After a winter of low run mileage and not a whole lot of long runs in me the main goal here is to run a 1:30, or a 6:52/mile pace. Hopefully I'm not being too aggressive with this goal.


Train hard. Stay focused.
Jon

An Open Letter to Car Drivers from a Cyclist

Source

Spring is here. Of the many things this means, baseball players will be heading North to begin their season, flowers will soon bloom, and many more cyclists and runners will be populating the Lehigh Valley's roads.  And so it begins, another year of battles between the motor vehicles and the bicyclists who use the roads. It happens every year.

Before I get into the meat of this post I want to make a few things perfectly clear. First, its is completely legal to ride a bike on the road, despite the thinking of some. Related to this point is the reality that it is not legal for me to ride on a sidewalk, which totally makes sense as sidewalks are designed for pedestrians. Do you really want me blowing past you at 20 mph on a 3 ft wide sidewalk?

Second, I do not need a license to ride my bike. Some people see this as reason to keep me from using the roads. In fact, according to PA State law, Title 75 (Vehicle Code) Pertaining to Pedalcycles),  "(i)n Pennsylvania, a bicycle is considered a vehicle and, as such, is governed by a general set of rules (common to all vehicles) and a specific set of rules designed for bicycles)." Source

Finally, I don't hate cars. I am not a bike commuter and I do not believe that we should all get rid of our motor vehicles. As a matter of fact, I have one that I drive almost every day of the year. That said, I really, REALLY, enjoy riding my bike as much as I can, usually logging more than 5,000 miles on two wheels every year.

With that out of the way, the point I would like to make is this: The ongoing feud between cyclists and automobiles needs to stop.

So for those of you non-cyclists out there, here's what you need to know:

All competent cyclists HATE the few asshole riders, just like you do

You know who I'm talking about. The guys who ride three abreast or run through every single stop sign for no good reason. Or the bike commuter who rides down the middle of the car lane at 15 mph just to prove some point that only makes sense to him. You need to understand that the vast majority of the cyclists out there are not "that guy." In fact, while I know "that guy" is out there, I do not know anyone who is "that guy." And if I did I would tell him what an ass he really is.

But even a competent cyclist makes an error now and again

Have I ever rolled through a stop sign or had a momentary lapse while pedaling down the road? Absolutely. But, let's turn that around for a moment. Can you honestly say that you have never rolled through a stop sign or broke the speed limit? Better yet, when is the last time you took your eyes off the road to scold a child or change the radio station? And please don't get me started on phone usage while driving.

There is a difference between you in your car and me on my bike. If I screw up while riding a bicycle it could result in great harm or possibly death. If you screw up - be it cutting me off to make a left hand turn or texting while driving - it could STILL result in great harm or possibly death. The problem I have with this situation is I am the one in harm's way in both cases.

I want to stay as far to the right as I can, but sometimes it is not possible

When you ride a bike you have a much different understanding of the roads than you do when you are driving a car. In many areas there just isn't enough (or any) shoulder space. Riding right up against the curb or grass leaves no room for error or a wind gust so we have to maintain some space on our right. Not to mention the gravel you take for granted, which could cause me to easily hit the ground.

You just have to trust me when I say that I want to be as far away from your vehicle while not jeopardizing my own safety.

I want you to be able to see me 

Have you ever noticed the bight, some might call them obnoxious bike kits cyclists wear? Much easier to see than a black or grey jacket that blends into the background. And that is the point. When I am out on my bike I make sure that what I have on makes me as visible as possible to those coming at me from both directions. If I am out before the sun is up or may be out at dusk I likely have some sort of reflective gear AND lights on the front and back of my bike. If you have found those lights annoying in the past, maybe you should reconsider. If it allows you to see me and me to be seen, it isn't annoying, it is safe.

lights at night; yield to motorists when appropriate; choose correct lanes when entering an intersection; not ride more than 2 riders abreast; stay as far to the right as reasonable for the road conditions.

Roads aren't in great shape

Getting back to that gravel, right now there is an extraordinary amount of it as a result of the harsh winter we just had and the quick road patching many municipalities have recently completed. In a car you think nothing of it because when you ride over it it has zero impact on how you drive. Again, on a bike that patch of gravel you don't even see could put me on the ground in front of your tires.

A bigger problem is the actual physical condition of many of our roads. After a hard winter there are many more pothole and what could best be described as road craters on even the best roads. Unfortunately, many municipalities do not spend the money it takes to keep roads in good condition. For those of you who live in Northampton County, PA you can check out two great examples - the mess known as Brodhead Road (between Township Line Road and Rt. 191) and Hanoverville Road (between Jacksonville Road and Rt. 512).

Want to help me and my fellow cyclists stay to the right while riding in your town? Call your local politicos and tell then to fix the damn roads.

The 4-ft rule

On April 1, 2012 it became illegal in the State of Pennsylvania to pass a cyclists without maintaining a 4 foot buffer between car and bicycle. The motor vehicle is allowed to legally cross the yellow line while passing, but if it is not safe to pass is required to slow down. As a cyclists and a car owner this makes total and complete sense to me.

In all seriousness, for the 10 seconds in travel time you might save by waiting to pass me, is it really worth the risk?

_____

Any time I am out on the roads - on my bike or in my car - I am looking for the experience to be a safe one. For those of you who do not ride I hope this gives you a better understanding of what it is like to be out there exposed on two wheels. If I do something that looks stupid, or even assholish, there may be a good, legitimate reason for my actions. There is also the chance that I simply made a mistake, and for that I apologize. Like you, I'm human. Unfortunately for me, a mistake made by either of us puts me, not you, in harms way.

In the end what is more important than getting to your destination as fast as possible or my workout is the safety of everyone on the road. Safety comes from understanding and commitment to following the rules of the road, while always staying aware of the surroundings.


Thanks for reading.

Train hard. Stay focused.
Jon

Resources:

PA Vehicle Laws

PA Bicycle Riders Manual

PA Passes law requiring 4 ft zone while passing a bicycle 

Vehicle Safety Tips from JustDrivePA.com:

1. When approaching or passing a bicyclist, slow down to a safe and prudent speed.

2. After you have passed a bicycle, do not slow down or stop quickly. Vehicle brakes are more powerful than a bicycle's, and you could be responsible for causing a crash.

3. Do not sound your horn close to bicyclists, unless you must do so to avoid a crash."

Riding Safety Tips for Cyclists

1. Use lights at night

2. Yield to motorists when appropriate

3. Choose correct lanes when entering an intersection

4. Do not ride more than 2 riders abreast

5. Stay as far to the right as reasonable for the road conditions.