Iron Minds

Anyone can comprehend the thought of your body controlling your mind. But can your mind control your body? An upcoming documentary, “The Iron Minds” will explore this very question and explain the various methods triathletes practice to master mental preparation while underlying test of finishing a triathlon.

The documentary is based around the three members of the Orca Brand Triathlon team Asa Lundstrom, Andrew Starycowicz, and Sebastian Kienle. They are phenomenal triathletes and are very well known in the sport. Perhaps we can say they are comparable to be the Tiger Woods of golf, or the Michael Jordan of basketball. So gear up as the three triathletes take us on a journey through their personal experiences and share their outlook on mind over body.
 I am sure you can imagine how excited I am for this to come out! Check out the sneak peek video interviews with the three athletes below!


Asa Lundstrom

“To win is to overcome others. Victory is to overcome yourself.” – Asa Lundstrom.


Andrew Starycowicz

“Iron can bend, but it cant break” - Andrew Starycowicz (Fastest 70.3 bike split in history) 

Sebastian Kienle

"Your body could do much more than you think, only if your mind has control over your body." - Sebastian Kienle

It's Not so Much the Heat...

As I've mentioned in previous posts, the Florida half Ironman was HOT! As soon as I landed in Orlando, I instantly thought of the movie "Cool Runnings" If you haven't seen it, I highly recommend. To give you a very brief background on the movie, A few Jamaican sprinters who have never left Jamaica, end up going to Canada to compete in the Bobsledding competition in the Olympics after they do not make the Olympics for sprinting (true story) When they land in Canada they look petrified because they have never felt such cold weather. Then one character says very sarcastically “it’s not so much the heat, it’s the humidity that will kill ya.” Gets me every time.

 When I landed in Florida, it was a very similar feeling except it was very hot, not cold. I laughed for a brief second when I was reminded of the movie but the thought of racing in that weather quickly beset any laughter.

Because of the heat and humidity, I knew it was imperative that I stayed hydrated. Not only to help me finish the race but also for my own health. Being dehydrated during any sporting event is very unsafe. Every year, we hear stories of athletes passing out or even losing their life due to dehydration during a sporting event. So throughout the race, I doubled the amount of liquid that I would normally intake. I also made sure I was not over heating as well. To keep my body temperature down I made sure to stay soaking wet for the entire run portion. Yes, I just poured 2 sometimes 3 cups of water on my head at once to stay cool. I may have looked kind of silly but it helped!

Here is the only photo I have from the race which is when I am crossing the finish line. I laugh at this shot because at that very moment I was thinking “Why did I do this again” All jokes aside, finishing that race was a huge load off my shoulders. I knew that finishing this race under the circumstances was a nice accomplishment. This was also a great learning experience. I now know after doing this race, I am in no shape to finish the full Ironman and I need to understand that heat conditions can greatly effect your performance. Ultimately, what I learned from this race was, I need to train a lot this summer. 

More photos to come!

Inspiration

Before any race I like to search for some sort of inspiration. With the right source of inspiration, I find myself pushing my limits and striving to finish strong. The motivation that derives from a simple source of inspiration is so powerful that it defeats any fear or doubt I might have going into a race.

For example, my brother and I ran a race to raise money for the non profit organization that he works for which is called “The Empowerment Center” During our fund raising I learned a significant amount about his company and the people that they strive to assist. During my race, I inadvertently thought about the people that gave money to our cause as well as the people that were directly affected by the money we were able to raise. It was an extremely humbling experience and I was so proud to be apart of it.

When I decided to do the Arizona Ironman, I quickly began my search for a direct inspiration. So I did what most people do for research now a days, I signed on to Youtube! The clip I found blew me away. I instantly felt an urge to begin training with the hopes that when I finish the race, I will have a similar experience as the woman in the clip who finishes seconds before the cutoff! Before you watch, I will give you a brief background on how the Ironman finish works. Quite simply you start the race around 6:30 am. You have until midnight to finish the race. If you do not finish the race by midnight you are disqualified. If you do not make the finish, suddenly the countless hours of training, the injuries and the sacrifices you made become a waste. Perhaps “waste” is a harsh way to put it but I am sure at the moment it feels like a waste. In this clip you will learn first hand how incredible the finish can be. The search for this moment is my inspiration this time around. Enjoy the clip!  Ironman Inspiration

Tricks to Survive the Dreaded Swim!

More times than not, beginner triathletes build up apprehension for the swim portion. Some people say it is initiated by the fear of being out in the open and too tired to swim any further.  After all, it’s not like being in a pool because you can’t grab onto the side if you get tired. Yes, being out in the open water is somewhat scary if you are not used to it. I will also put into consideration, the fact that hundreds of people are splashing and kicking water into your face. So I am sympathetic for someone first starting. Believe me, I was very nervous for my first swim. In fact I still feel nervousness before I get in the water.  Despite all the fears we all face, there are several tricks you can do that will not only ease the apprehension but will get you to the finish line faster!

      1) When you start the race, don’t start in front! Let the people in your wave go first, and find your way to the back of the line. Let's be honest, you’re not going to win the race your first time. Just focus on finishing. By starting in the back you don’t have to worry about people swimming over you, and accidentally hitting your face during their stroke (happens to me all the time) This also enables you too swim at your own pace and focus.

 
    2)   Focus on your breathing. When we are overwhelmed or nervous we tend to breathe heavier as our heart rate increases. Especially when swimming it is important not to breathe sporadically. It is a very easy mistake to make during the swim so remember to take calm deep breaths, one after the other.

   
    3)   Don’t stop kicking! I admit I am the king of not kicking. But when I remind myself, I notice I not only   move at a better pace but I take tension off of my upper body which I need to preserve if I want to finish. So help your body and distribute the tension by kicking as well.

 
   4)   Don’t think about time, or where you are in the race. Your thoughts can become very manipulating!  For example, I often make the mistake of counting the buoys as I pass them. This may seem like it would help but it always makes time drag. 45 minutes can sometimes feel like 3 hours if you think about the time you have left. Do yourself a favor and let your thoughts wander. Think about your childhood, girlfriend, family, your goals in life, where you see yourself in 5 years etc. This is the perfect time to reflect and have fun with it! I like to think of this time to yourself as an exploration or an assessment on your life.  I’ve never meditated but I imagine the feeling is very similar. But remember; don’t lose your focus on the race. Remember trick number 2?

  
    5)   Most importantly, have fun. We enter these races to enjoy ourselves and push ourselves to new limits. So why waste the time being afraid of the swim? Its silly. Remember there are lifeguards all around watching you in case something were to happen. Your safety is always the most important factor and the race organizers take this very seriously. So be conscious of your surroundings and enjoy!

Clearly, there are several ways to increase your confidence before a triathlon. To keep it simple, remember to stay calm, focus on your breathing, remember the fundamentals, forget about winning the race, and have fun. Remind yourself of these factors and you will have a great experience.

Things to Remember on Race Day

Prior to race day it is not uncommon to experience some apprehension about forgetting something. Much like packing for a long vacation, you always feel like you're missing something. This is simply due to the fact that there is so much you need and it becomes overwhelming.  Believe it or not, I forgot my goggles on race day once. I don’t have to tell you how embarrassing that was twice. To avoid these situations I always go through a checklist the night before. My checklist goes something like this…

•          GOGGLES
•          Bike Shoes
•          Running Shoes
•          Bike socks
•          Running socks
•          Wet suit
•          Swim cap
•          Ear plugs (They are uncomfortable. I usually throw them out during the swim)
•          Bike shorts
•          Run shorts
•          Bike/run jersey 
•          Sun glasses
•          Towel
•          Two water bottles
•          Bike helmet
•         chamois butt'r
•          Food
•         Sun screen! (I’ve forgot this before too)

And all of this has to fit into a relatively small bag! So now that you’ve seen the list, you can understand how I could overlook something. Right? 

Science Project

The key to training for an Ironman is simple, don’t get hurt! In order to manage your health it is imperative that you do not push yourself too hard. Often times, athletes feel that they have to get in let’s say an 18 mile run on the weekend after a long week of early morning swims,  bike rides, weight training etc. However, more times than not your body needs that time to rest. However, it is very important not to make excuses for that very reason. For example, last weekend I found myself resisting a work out because I told myself that my body needed rest. But I knew in the back of my head that I could technically work out because I did not work my body to the point of exhaustion during the week. In all honesty, I had a moment of laziness and I made an excuse! So how do you know when you are making excuses and how do you know when it is actually unhealthy to train? 

I often say, training for a race is a science.  Just like any experiment, you have to take observations and go through a series of testing to come to a definitive result. Testing consists not only of physical training but how your body feels after eating certain foods. When it comes to food, there is a lot of research that is involved and as I’ve mentioned before, your body is unique and you have to understand how your body digests food. Therefore, when training the only way to truly feel confident is if you test your body, see how you feel and take notes. This also means you can’t procrastinate.  Ideally you want to have a set schedule 3 months prior to a race. That schedule should be based on a few months of experimenting.

CALORIES!

The more calories you burn during a race, the more calories your body needs to stay energized. Therefore, it is essential that you’re consuming enough calories throughout the day. Makes sense right? Surprisingly it is easy to forget this vital information during a race simply because you are so focused on the competition. So remember, your body needs calories!

There are several products on the market that are sufficient for calorie intake on race day. Everyone is different so testing how you feel with each product is essential. I have tried several products from Cliff Bars to Power Bars, but my favorite product thus far has been Gu Energy Gel Usually races are fully stocked with free “GU” and several other similar products, but I always like to have 8 or 9 on me just in case. They are filled with 100 calories each and are exactly what your body needs for long lasting energy. Not the best tasting meal but the way I see it is if you fail to consume these calories, you run out of energy and fail to finish the race. I usually try to consume about 300 calories every hour throughout the race.

I also make sure these calories have carbohydrates that are easy to digest. (GU contains easily digestible carbohydrates) Being able to quickly digest carbohydrates means your body is turning those calories into usable energy quicker. This also helps avoid any uncomfortable cramping. In other words, a triathlete's calories are comparable to a football players helmet. I wouldn’t suggest showing up without it.

Race Organizers

Lets stop and think about the people who organize these triathlons. I would think the average person who has not been to a triathlon might think the people organizing the race must have another job in the “off season” In some cases I guess people do but for the most part, it’s a full time job! Now I can’t sit here and tell you the logistics of running or planning a triathlon but I imagine it takes an incredible amount of time and focus. Therefore, I cant sit here and criticize certain races and how they are organized because I’ve never planned one before. Although, I will give you my opinion on a few races that I have done in the past. I want to give you the inside scoop on the Hariman Half Ironman and the Toughman triathlon. I ran the Hariman last May and it took place in Hariman State Park, NY. First off, it was a beautiful day and I was excited because it was the first race of my season. But once I got there, I quickly realized this was not a very big race when I saw the transition area. It was still being set up when I got to the race (usually they are well set up the night before) and the area it was placed seemed so forced (in a side parking lot) For those of you who do not know what the transition area is, well it’s exactly what it sounds like. It is the area where athletes station their bikes and other gear when they start the swim. After the swim you run back to the transition where your bike is waiting for you. You get the idea… Any way, after scoping out the race, I couldn’t really get into my “groove” Remember that feeling I wrote about in my previous post? Yeah, I didn’t get that for this race. This race also started late around 9:30! That takes away all the fun! I enjoy seeing the sun come up. I guess I enjoy the unique experience the early morning offers. The swim was actually the only enjoyable part. The water was beautiful. Although I knew at the beginning of the bike that this race was going to be awful. The hills were incredibly tough. I understand some people like the challenge but this was ridiculous! The struggle was not worth it to me.. It almost seemed as though some one was going to say “just kidding” Over all, my opinion of this race was that it was in a poor location, the timing of the race was very odd and the organization was just not there. If I were to rate the race experience on a 1 – 10 basis I will have to say a 5. Obviously, not all races are this way. In fact, the Hariman was the only race that I did not enjoy. Although, still to this day my favorite race is the Toughman in Croton, NY. My first time doing this race was two years ago on 9/11. What an incredible morning it was. The air was crisp, the people were friendly and incredibly nostalgic because it was the 10 year anniversary of 9/11. I noticed several police officers and fire fighter that were doing the race in honor of the ones we lost. It was very touching. Before the race the national anthem was sung while the sun was coming up. As you can imagine, this built up immense emotions that were hard to hold back. Thousands of athletes that were geared up in there wet suits stopped to reflect on not only what happened 10 years prior, but everything that has happened since. What a moment. Besides the circumstances of the race falling on 9/11 you couldn’t be a part of a better organized race. The staff was incredibly helpful and active during the race. The course safety was excellent and it was simply a smooth ride for everyone involved. I know this sounds crazy but, I plan on doing the Toughman every year for the rest of my life. Join me!