Over the last couple of years I've had to learn how to balance family, work, training, and racing (in that order). It hasn't always been easy and sometimes it hasn't gone very well either. Family comes first, right. I have three small children; two in elementary school and one that will start next year. My wife works from home so she often needs a break by the time I arrive at night.
I have worked for the same company for over 13 years. My current position allows my to work four, ten hour days; one of which is a weekend. I find this schedule to be great. I don't have to be at work until 8am so this allows my to get up early, work out for 1-2 hours, take a shower, and help get my children ready for school. During the Phoenix area summers, morning workouts are a must. It is simply too hot during the day to do anything but bike or swim. During the cooler months I can run in the mornings and bike during my lunch break. I typically do not exercise on work nights because I get home near bed time and need to help with homework, baths, getting the children ready for bed, etc.
I have two week days where I do not work and two of the three children are in school. I typically try to get in a longer, 2.5 - 3.5 hour, single workout or brick on at least one of these days. During my one weekend day I also shoot for a long workout. My weekly goal is 10-15 hours of exercise for a three week average with 5-7 hours during the rest week. I am usually able to meet these goals.
Most of the races that I compete in occur early in the morning on Saturday or Sunday. I have only had to travel more than an hour for a few events so I am usually home by lunch time on my non-work day or I head directly to work. Triathlons eat up more of my day and have required more travel. I'm not fond of the local triathlon bike course for the Olympic to Half IM distances so I look elsewhere. If I can make a mini vacation out of a triathlon event, I will. Ideally the family will come along with me on these longer trips but that hasn't always worked out.
Without my wife working from home I don't think that I'd be able to keep my training schedule. The ability to leave every morning before the children wake up is what keeps my training strong. Besides, I am definitely a morning person. I enjoy the morning run or ride with next to no-one on the roads. I remember my father telling me on one occasion that mornings are God's time. I happen to agree. The world seems tranquil before the hustle and bustle of our lives takes over.
Tuesday, October 29, 2013
Sunday, October 27, 2013
Race Report - 10/27/2013 - Faster Gran Fondo Century
Location: Scottsdale, AZ
Race Type: Gran Fondo
Distance: 100 Miles
Participants: ~100
Overall Place: 7/21 per Strava 2013 Faster Gran Fondo 100 segment
Age Group Place: NA
Moving Time: 5:31:15
Total Time: 5:42:25
Pace: 17.9 mi/h
Elevation Change: ~5000 feet
This was the 2nd annual Faster Gran Fondo. Faster is a high end cycling shop in North Scottsdale. I completed this event last year and wanted to come back for another round. My hopes were that there would be more people this year as last year there were only about 100 and I rode alone most of the time. It was also very windy.
This year the conditions were almost the same but the course was reversed. There were about the same number of people and the wind was almost as strong; 10 miles per hour sustained. A week before the event I received an email stating that due to cost constraints there would be no timing company. I was pretty disappointed by this but not enough to request a refund.
The course did not have traffic control so safety was up to the rider. This was the same as last year, and fine. I was not ecstatic that the course had been reversed and that I would now be taking almost all left turns but in reality it was no issue at all. After the first 10 miles there were very few places that required stopping.
I stayed with a group the first 30 miles. We skipped the 1st SAG at mile 20 and we all stopped at the 2nd SAG around mile 32. At this point the temperature was starting to increase but it was still comfortably in the high 70's. By the end of the ride this would change to ~90 degrees. After the 2nd SAG I decided to go it on my own. The group I'd been riding with was a bit slow for my tastes and I saw no reason to risk a wreck with inexperienced riders.
The next 9 miles consisted of a steady climb with the wind at my back; locally referred to as 9-mile-hill. I enjoyed the climb and didn't push it. Last year I went down this climb fighting the wind and it wasn't pleasant at all!
Over the next 70 miles I was surprised at home much I enjoyed the scenery and the quality of the roads. I didn't attempt to "race" but kept my heart rate in the 155-160 area while focusing on the pleasure of biking. I would occasionally pass other riders but was never passed myself. There were two more SAG's during this period where I refilled both my bottles. I definitely needed the water as the temps were increasing. The SAG support personnel were great and showed enthusiasm for the event. They held my bike and dumped ice water on my head during the last stop. Thanks!
The only downside of the ride was that at mile 90 I started receiving cramps in both my legs. I should have brought salt tablets! My planning for this ride was not what it should have been. I brought along 3 packages of Clif Bloks and 3 Stinger waffles. Of these, I ate all but one of the waffles. My initial bottles also had Mike's Mix Sports Drink. Lesson learned, bring salt. I was able to pedal through the cramps and eventually they went away with the occasional twinge.
Overall, this was a great course that was well marked. The registration fee included a Faster jersey (now I have two), a finisher medal, and beer at the end. I will probably do it again next year. The down sides were the lack of timing, the lack of participants, and the lack of promised pizza at the end (the 35 mile participants finished it off). There were also high end prizes for those that had the best times on the KOM's and overall effort; based on Strava times.
Race Type: Gran Fondo
Distance: 100 Miles
Participants: ~100
Overall Place: 7/21 per Strava 2013 Faster Gran Fondo 100 segment
Age Group Place: NA
Moving Time: 5:31:15
Total Time: 5:42:25
Pace: 17.9 mi/h
Elevation Change: ~5000 feet
This was the 2nd annual Faster Gran Fondo. Faster is a high end cycling shop in North Scottsdale. I completed this event last year and wanted to come back for another round. My hopes were that there would be more people this year as last year there were only about 100 and I rode alone most of the time. It was also very windy.
This year the conditions were almost the same but the course was reversed. There were about the same number of people and the wind was almost as strong; 10 miles per hour sustained. A week before the event I received an email stating that due to cost constraints there would be no timing company. I was pretty disappointed by this but not enough to request a refund.
The course did not have traffic control so safety was up to the rider. This was the same as last year, and fine. I was not ecstatic that the course had been reversed and that I would now be taking almost all left turns but in reality it was no issue at all. After the first 10 miles there were very few places that required stopping.
I stayed with a group the first 30 miles. We skipped the 1st SAG at mile 20 and we all stopped at the 2nd SAG around mile 32. At this point the temperature was starting to increase but it was still comfortably in the high 70's. By the end of the ride this would change to ~90 degrees. After the 2nd SAG I decided to go it on my own. The group I'd been riding with was a bit slow for my tastes and I saw no reason to risk a wreck with inexperienced riders.
The next 9 miles consisted of a steady climb with the wind at my back; locally referred to as 9-mile-hill. I enjoyed the climb and didn't push it. Last year I went down this climb fighting the wind and it wasn't pleasant at all!
Over the next 70 miles I was surprised at home much I enjoyed the scenery and the quality of the roads. I didn't attempt to "race" but kept my heart rate in the 155-160 area while focusing on the pleasure of biking. I would occasionally pass other riders but was never passed myself. There were two more SAG's during this period where I refilled both my bottles. I definitely needed the water as the temps were increasing. The SAG support personnel were great and showed enthusiasm for the event. They held my bike and dumped ice water on my head during the last stop. Thanks!
The only downside of the ride was that at mile 90 I started receiving cramps in both my legs. I should have brought salt tablets! My planning for this ride was not what it should have been. I brought along 3 packages of Clif Bloks and 3 Stinger waffles. Of these, I ate all but one of the waffles. My initial bottles also had Mike's Mix Sports Drink. Lesson learned, bring salt. I was able to pedal through the cramps and eventually they went away with the occasional twinge.
Overall, this was a great course that was well marked. The registration fee included a Faster jersey (now I have two), a finisher medal, and beer at the end. I will probably do it again next year. The down sides were the lack of timing, the lack of participants, and the lack of promised pizza at the end (the 35 mile participants finished it off). There were also high end prizes for those that had the best times on the KOM's and overall effort; based on Strava times.
Tuesday, October 22, 2013
I Have a Sponsor! Mike's Mix Sports Nutrition
Today is an exciting day for me. I sent an email to my favorite sports drink nutrition company, Mike's Mix Sports Nutrition, requesting that they sponsor my racing endeavors. Well....they have.
I started using Mike's Mix as a workout recovery drink when doing P90X. It was much cheaper than the P90X product and I loved the taste of the chocolate mix. I also feel that it helps my recovery so that I can have a good workout the following day. Over the last couple of years I have made many purchases of the recovery drink and in the last few months have also started using their sports drink. I like the sports drink better than the alternatives because it is not overly sweet and has a good balance of sugar and electrolytes that I need for long distance biking.
I can't wait to sport their shirts at my next running races!
Here's their link if you want to check them out: http://mikesmixrecoverydrink.com/
I started using Mike's Mix as a workout recovery drink when doing P90X. It was much cheaper than the P90X product and I loved the taste of the chocolate mix. I also feel that it helps my recovery so that I can have a good workout the following day. Over the last couple of years I have made many purchases of the recovery drink and in the last few months have also started using their sports drink. I like the sports drink better than the alternatives because it is not overly sweet and has a good balance of sugar and electrolytes that I need for long distance biking.
I can't wait to sport their shirts at my next running races!
Here's their link if you want to check them out: http://mikesmixrecoverydrink.com/
Monday, October 21, 2013
Welcome to my blog - About Me
Tri to Achieve... Well, the name was available and I thought that it was fitting for my circumstances. My name is Dan Sherman and I am an aspiring age group triathlete. My endurance training story begins like this:
Starting some time in 1999 I decided to improve my health and start exercising. I am 5'10" and my weight bordered 200 pounds. My routine consisted of going to the gym 4-5 times per week for ~30 minutes per visit. I lost 20 pounds and was was feeling good about myself so I quit exercising (dumb).
Late 2011. I started and completed a 90 day round of P90X. This time I dropped from 210 pounds to 165 pounds. After finishing P90X I felt like I was in the best shape of my life. I started running and road biking regularly and eventually aspired to racing.
During P90X training I discovered that I need structure and goals so that I will work out regularly. Without structure I will always be able to find excuses not to exercise I signed up for my 1st century bike race in October 2012 and did well. I then captured a race bug that led me to sign up for the Phoenix Rock n' Roll Marathon. I trained for four months and completed the run in 3:53. Not my goal time of 3:40 but those last 5 miles were a killer. After various running and bike events I decided to give triathlon a shot so that my fitness could be better rounded. I started training for an Olympic distance triathlon in my area and completed that in May. I finished in the top 1/3rd of participants. I continue to race in running, biking, and triathlons and am only getting faster.
My ultimate goal is the ACHIEVE a healthy existence through an active lifestyle of training and racing. Of course I also enjoy the feeling of doing well in races and placing in either my age group or overall.
The balance between family, training, and racing is something that I strive to achieve. Without the support of my wonderful wife my training and race goals would not be possible. Thank you to my wife and children for your patience, understanding, and support!
Sunday, October 20, 2013
Race Report - 10/20/2013 - Going the Distance Series 5K
Location: Tempe, AZ - Kiwanis Park
Race Type: Run
Participants: 38
Overall Place: 3rd
Age Group Place: 1st
Time: 20:01
This was a 1st in a progressive series of running races put on by a new chip timing company in the Phoenix area; StartLineRacing. The timing company did an excellent job with food, organization, and course signs.
The course ran around a small lake and finished along a canal. There were nice little rollers and it was a lot of fun.
I ended up with a PR on this course and my GPS clocked my 5K time at 19:37 and the course length at 3.16 miles.
Race Type: Run
Participants: 38
Overall Place: 3rd
Age Group Place: 1st
Time: 20:01
This was a 1st in a progressive series of running races put on by a new chip timing company in the Phoenix area; StartLineRacing. The timing company did an excellent job with food, organization, and course signs.
The course ran around a small lake and finished along a canal. There were nice little rollers and it was a lot of fun.
I ended up with a PR on this course and my GPS clocked my 5K time at 19:37 and the course length at 3.16 miles.
Saturday, October 19, 2013
Race Report - 10/19/2013 - The Jim Stenholm 100
Location: Tempe, AZ - Kiwanis Park
Race Type: Road Cycling Charity Event
Distance: 52 Miles
Participants: ~300
Overall Place: NA
Age Group Place: NA
Time: 2:35:16
This is a charity ride to support the Phoenix chapter of the 100 Club. The event is in its 5th year and was brought about by the death of a Phoenix police officer, Jim Stenholm. His wife organized the event to bring together friends, family, and those who love to ride.
I completed this event last year as well. It is unique in that it is a paced ride with motorcycle police leading the way. The ride was billed as being 60 miles so I'm not sure what happened but it was still a good time.
The ride is generally a very easy pace of 20mph due to the cluster of people. Having said that, there was an 8 mile stretch where the escort let everyone go as fast as they liked. I didn't expect this and was dropped by the lead group of 100ish people. During that time I maintained a mostly solo pace of 23-24mph until everyone stopped at a SAG. The final 10 miles were an easy cruise to the free BBQ at the end.
Race Type: Road Cycling Charity Event
Distance: 52 Miles
Participants: ~300
Overall Place: NA
Age Group Place: NA
Time: 2:35:16
This is a charity ride to support the Phoenix chapter of the 100 Club. The event is in its 5th year and was brought about by the death of a Phoenix police officer, Jim Stenholm. His wife organized the event to bring together friends, family, and those who love to ride.
I completed this event last year as well. It is unique in that it is a paced ride with motorcycle police leading the way. The ride was billed as being 60 miles so I'm not sure what happened but it was still a good time.
The ride is generally a very easy pace of 20mph due to the cluster of people. Having said that, there was an 8 mile stretch where the escort let everyone go as fast as they liked. I didn't expect this and was dropped by the lead group of 100ish people. During that time I maintained a mostly solo pace of 23-24mph until everyone stopped at a SAG. The final 10 miles were an easy cruise to the free BBQ at the end.
Sunday, October 13, 2013
Race Report - 10/13/2013 - Ironcare Splash & Dash #3
Location: Tempe, AZ - Tempe Town Lake
Race Type: Aquathlon
Distance: 1000m swim, 5k run
Participants: 16
Overall Place: 4th
Age Group Place: 1st
Time: 47:56. Swim: 24:31, Trans: 1:20, Run: 22:03
The splash and dash series is a friendly relaxed environment to prep triathletes for race events. Most of the participants today were swimming the 2000m followed by a 5k run in preparation for the Soma Half Ironman on 10/20/13. I didn't feel ready to take this distance on with an untried wetsuit and a general lack of swimming training.
The swim portion was uneventful. The new wetsuit worked well with no chafing or discomfort. I'm guessing that I swam an extra 100-150m due to poor sighting. I really need to work on finding a marker in the distance in line with the buoy.
The transition also was uneventful. I was pleasantly surprised how easy it was to strip off the full body wetsuit.
The run went well. I didn't push myself as hard as I could have but this event was a swim focus for me, not a run.
Race Type: Aquathlon
Distance: 1000m swim, 5k run
Participants: 16
Overall Place: 4th
Age Group Place: 1st
Time: 47:56. Swim: 24:31, Trans: 1:20, Run: 22:03
The splash and dash series is a friendly relaxed environment to prep triathletes for race events. Most of the participants today were swimming the 2000m followed by a 5k run in preparation for the Soma Half Ironman on 10/20/13. I didn't feel ready to take this distance on with an untried wetsuit and a general lack of swimming training.
The swim portion was uneventful. The new wetsuit worked well with no chafing or discomfort. I'm guessing that I swam an extra 100-150m due to poor sighting. I really need to work on finding a marker in the distance in line with the buoy.
The transition also was uneventful. I was pleasantly surprised how easy it was to strip off the full body wetsuit.
The run went well. I didn't push myself as hard as I could have but this event was a swim focus for me, not a run.
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