APEX ENDURANCE SPORTS - Update

Well, the business idea is still coming along.

I officially purchased www.ApexEndurance.com.

I am also having a log worked on and you can check out the round 1 concepts to the right. I am 90% sure I am going with number 6.  We are going to try to now define exactly how we want to make it look from that initial idea.

I have also decided to go with TrainingPeaks as my software of choice for coaching as it is by far the best software for coaches and athletes together.

So, check out the website via the link above and let me know if you have any comments or suggestions.

Austin Weekend

Image by Visualist Images via FlickrWell the weekend in Austin was too short.

The wife, son and I went to Austin for bachelor and bachelor-et parties. If you are wondering my son got to crash the girls party so lucky him.

I was able to get my training in this weekend despite all the travel and activities. Did my Sunday run on Friday and my Saturday bike at 4am. That turned out to be kind of a bad decision because that means I was up for basically 24 hours that day. Driving back to Houston yesterday (Sunday) was the hardest drive I have ever done.  It was not length of the drive but trying to stay awake during the 3hrs was next to impossible.

My wife even had to throw some cold water on my face from her water bottle halfway through the trip.

Needless to say since I am writing this we made it home safe and sound.

New Sponsor - Stuffitts Shoe Savers

I am happy to announce I have just come to agreement with Stuffits Shoe Savers as the newest addition to my sponsor list.

I am happy to have Stuffitts as I was using their product before being sponsored. They make a product that works and helps prolong the life of your running and cycling shoes.

Below is information about the product from their website:

What are Stuffitts Shoe Savers?

• Stuffitts is a uniquely effective drying system for shoes. It is versatile, portable, and even reusable.
• Stuffitts are soft, foot-shaped forms that are inserted into each shoe after wearing. The Stuffitts system uses 100% natural aromatic eastern red cedar inserts which absorb moisture upon contact and a dual-wick fabric shell exterior. Stuffitts come with a convenient, detachable carry strap.

• Stuffitts begins working as soon as they are inserted into shoes: There is NO OTHER effective solution for wet and smelly shoes. Sprays, powders, gels, insoles, and newspaper do not work effectively to solve this problem.

How do They Work?

• Shoes left alone to air-dry are still more than 50% wet after 24 hours! Over the same period, Stuffitts remove more than 98% of moisture, protecting mid-soles from deterioration, and eliminating the opportunity for bacteria to grow causing stink shoes.
• The heart of Stuffitts is a soft inner core filled with eastern red cedar. The cedar absorbs moisture upon contact with shoes. Stuffitts inner core is surrounded by a patented dual-wick fabric technology that comprises a soft outer fabric shell and highly absorbent foam toecap. The shell rapidly wicks moisture from the shoe into a cedar-filled inner ore, leaving shoes dry and odor free — ready for the next wearing.
• The Stuffitts system removes over 60% of moisture from shoe after only one hour.

Apex Endurance Sports, LLC - Paper Work Filed

It is official I have sent off the paperwork to the state of Texas to form Apex Endurance. That was the first of many steps to getting this coaching business officially off the ground and going from a handful of athletes to a couple dozen or so.

I am excited about this because it combines my passion for triathlon and my desire to help people. I am not getting that desire filled in my 8-5 so I had to branch out and this I think was the best option.

Shameless Plug:
If you or someone you know may be interested in endurance coaching with a customized plan then tell them to check out my website for more info (Click Apex Endurance above) or email me at Jeff@ApexEndurance.com.

First Interval Run in a While

Today marked my first interval run since my knee troubles started a cpl of months ago.

Main Set consisted of 5x(3min Zone 1,3min Zone 3). The top of zone three was starting to get tough. Not because of speed but just dealing with the pain associated with running fast for longer periods of time.  That being said I had no troubles completing this workout. Next weeks intervals are going to be much tougher so we will see how that goes.

The rest of the day I am focused on recovery and life.

Related articles

• Intervals! (experimentofone.wordpress.com)
• Interval Tip: Sleep Through Your Recovery (fitsugar.com)

Add a Nap to Your Training Plan

If you have never added a nap to your training plan I hope that you are getting 7-8hrs of sleep a night.

Recovery is at minimum almost as important and some would say as important as swim, bike and run training. Next time you are feeling tired don't go for the caffeine. Substitute your lunchtime run or weights session for a 45min nap. Your body and mind will thank you for it.

Image by epSos.de via Flickr

Related articles

• How Naps Can Help You Learn (newser.com)
• Do power naps work? (zocdoc.com)

Athletes Honey Milk - Review

OK, as promised once I received my case of Honey Milk I would try it and send out a review.

Well as you can see from the picture the case arrived yesterday in the mail.  I immediately put a couple in the fridge as I had a ride in the morning and knew I could use the Honey Milk afterward as my recovery drink.

As a reminder I got the Strawberry Banana Light flavor and thought that it was really good. The best two things I can say about the drink was that there was zero prep work. You take it out of the fridge shake it a few times and drink. No filling a bottle with water, adding powder, shaking furiously, shaking some more and then drinking. The second part was definitely the taste. It tasted very good for a recovery drink and is even good enough to be enjoyed. I brought another one to supplement my lunch today.

In summary a great product that if it works as good as it tastes it is definitely going to be a staple in my nutrition plans.

BlueSeventy Hyrda-Vision Goggles

Product Review
I just received these goggles in the mail yesterday and used them this morning in the pool. They are the most expensive goggles I have ever purchased being +$20 but to make a long story really short they were amazing.

As soon as I put them on I knew I was no longer going to have issues with leakage like I have in the past with numerous other goggles. This pair seemed to fit like a glove.

As an added bonus of the fit was the vision. I almost felt like I was not wearing goggles while I was wearing these. My vision was completely unobstructed and clear as could be. Between intervals and while looking around the pool deck I almost forgot I was even wearing goggles. I know this seems hard to believe but its true.

So, if you are in the market for new goggles or maybe even if you not in the market and are not completely in love with your current pair I say at minimum find a place to try these on.

If you are wondering I am not sponsored by BlueSeventy but after trying this product I would like to be.

Company information below:

http://blueseventy.com/products/detail/hydra_vision
Description:
The latest soft frame technology goggle with emphasis on all round visibility and improved dynamics in the water. The curved wide vision lens makes this the perfect crossover goggle for pool to open water.


Key Features:

• Wide view curved lens provides extended vision and clarity compared to regular lenses
• Integrated Soft Touch Auto Adjust Strap system allows ease of adjustability
• Integrated adjustment allows for smoother less interrupted water flow over the goggle, improving hydro-dynamics
• Low profile feature fitting frame
• Latest HDR TPR frame materials used to reduce weight, increase comfort and fit
• CP lenses deliver un matched antifog properties
• Split yoke strap for security even in the toughest open water swims.

Houston Rodeo, Kid Rock and Lack of Sleep

Well the rodeo for me was more about beer and funnel cakes than it was Kid Rock but the concert turned out way better than expected.  It helps when you keep you expectations low I guess. It was a success though cause I was able to find some funnel cake and had a couple of beers.

Image via Wikipedia

The bad part is because I stayed out late and Pierce did not feel like sleeping through the night I missed my 1.5hr ride this morning. I needed the sleep for sure. This just means I have to get my lift in at lunch to make up for a lost ride and the funnel cake I ate.

APEX ENDURANCE SPORTS - Coach Services

Questions to Ask Yourself

Do you ever wonder how much time you might be wasting with your workouts? Is there untapped speed somewhere in your body that you know you can unleash with the right training program? Are you a beginner or intermediate endurance athlete who wants complete guidance with no guesswork?

If you answered yes to any of these questions then contact us.

About

At Apex, we begin and end with the individual.  All of our programming is personally customized to deliver plans that are targeted to deliver results against the needs of each client.  Whether you are trying to improve your fitness level, alter your nutrition or preparing for your first Ironman, we assess your strengths and weaknesses, conduct a comprehensive interview and create plans based on your goals.

At AES, we begin with an in depth look at the athletes current status to understand each athlete's strengths and limiting factors. Only then do we implement a training program tailored specifically to meet and exceed the athlete's needs and goals.

Services Offered

·    Free Initial Consultation

·    Custom Designed Training Programs based on Heart Rate Zones

·    Race Preparation, Strategy, and Post Race Analysis

·    Equipment Advice

·    Race Scheduling

·    Product Discounts: Athletes Honey Milk, Rudy Project, UVEX, SportMulti and others.

We pride ourselves on designing the most efficient and productive training plans using innovative and time-tested training programs.  Our programs enable you to discover your true athletic potential.

Value

For coaching services you will be hard pressed to find more bang for your buck.

We have priced our services to fill the void that is left in coaching by all the big names. I also only plan on taking on a small number of clients at a time so that I can give them the attention they deserve. 

Based on your particular background, what you want to accomplish, preferred means of communication, etc., we then develop a coaching solution for you and your needs. All coaching tiers below will include all of the following:

- Initial Consultation w/ Athlete Questionnaire
- Personal Contact via Phone, E-mail, Text Message/SMS, Twitter, etc.
- Coach Response within 48hours
- Fitness Assessments for establishing training zones (pace, HR and/or power)
-  Race Season Planning and Goal Setting
- Personalized Training Schedule based on client goals
- Detailed Workouts w/periodic post workout feedback and analysis
- Weekly Monitoring of Progress
- Detailed Race Day Strategy including – equipment, pacing, training, recovery and nutrition
- Pre and Post Race Discussions

Tier Descriptions

·    Tier 1: $25/week

o        Training Plan revision: 1 per 2 week block of training

o        Communication (up to):

§         Email: 4 per week

§         Texting: 6 per week

§         No Set-up Fee

§         1 Month Requirement

·    Tier 2: $20/week

o        Training Plan revision: 1 per 4 week block of training

o        Communication (up to):

§         Email: 2 per week

§         Texting: 3 per week

§         No Set-up Fee

§         1 Month Requirement

·    Tier 3: $15/week

o        Training Plan revision: 1 per 6 week block of training

o        Communication (up to):

§         Email: 1 per week

§         Texting: 2 per week

§         $10 Set-up Fee

§         1 Month Requirement

Apex Endurance Sports

Houston, TX

ApexEndurance@gmail.com

Good Weekend

Overall it was a good weekend. My brother came in town for Spring Break and the wife, Pierce and I went over to the parents house for some dinner and family time. It was Steven's (my brothers) first time meeting his nephew and that went well. Also, first time in several weeks my dad got to see Pierce as he has been super busy working.

This weekend also marked the first run for Megan my wife in 9 weeks and that was enjoyable for her. Got in almost three miles which is great since she delivered not even two months ago.

My training this weekend was good but boring as usual. I got in 2hrs on the trainer while playing some Madden '11 and a 1hr run around the neighborhood both in Zone 1.

We also had a busy Sunday afternoon going to West Elm, Pottery Barn and Central Market. I think we have determined we need some new living room furniture. Fun stuff I know. On the upside of that trip I got some ribeys from Central Market that turned out amazing and was a good end cap for the weekend.

New Sponsor - Athletes Honey Milk

.

I would like to thank Athletes HoneyMilk for welcoming me aboard. HoneyMilk is a delicious nutritional drink made from real milk and honey.

There are no powders or off the wall ingredients.

It is real food developed to help Athletes like myself Rebuild, Refuel & Recover.

Lastly, for those athletes who might shy away from milk because of being Lactose Intolerant all of their flavors are Lactose Free.

I have already placed my first order for a case of Strawberry Banana Light.

The Verdict On My Knee

Today I visit the Orthopedist again for him to review my MRI and lay down his verdict aka diagnosis.

I have been super nervous all day as a few weeks ago I knew something was wrong and after describing the pain the Dr. even felt that I had a torn meniscus. The last week or so though have been pain free without really holding back to much in my training. So, there was a glimmer of hope that he would say nothing was wrong.

So, while sitting in the examine room and staring at the diagram to the right all I could do is think of what was wrong. The glimmer of hope disappeared.

The Dr. came in and asked how the knee was feeling and I emphatically said that it has actually been feeling great. He went on to say the reason he asked is because the MRI came back NEGATIVE for any issues except some slight fluid. This meant zero restrictions going forward.

We are both baffled by the fact that there was some serious shooting/sharp pain and there is nothing wrong but I will take a medical miracle any day.

Now that my coach and I no longer have an worries about the knee I get to do intervals again on the run.  What a way to celebrate a healthy knee.

I can also now look forward to the Kemah Triathlon on April 2 even though I will not be in top form.

Related articles

• Unresolved Knee Pain (everydayhealth.com)

New Ride Time A Success

Well, I tried a new ride time this morning to get my training in without disrupting my family life.

I woke up and was on the bike by 4:15am. I put in a solid 90min Interval Ride and was done and able to spend the morning with the wife and newborn.

MY TORTURE CHAMBER

Lactate Interval Ride:
Warm Up: 10min Zone 1
Main Set: 11x(3min Zone 1, 3min top of Zone 3) then 1x(3min Zone 1, 1min top of Zone 3)
Cool Down: 10min Zone 1

This workout was perfect to end my strict Zone 1 rides as it was not too tough going above Lactate Threshold but did push me to work a little.

Best part is though the fact that the ride time was a success and I should be able to do that twice a week without too much trouble.

Now, trying to find some swim time is the next hurdle. I talked to our baby sitter aka my mom and she said she can probably come earlier once a week or so and that would probably allow me to go get a swim in.  We will see next week if that will fly as well.

Related articles

• How training above your lactate threshold can teach your body to push harder for longer periods of time. {www.progressionfitness.com.au} (progressionfitness.wordpress.com)
• Understanding Lactate Threshold Heart Rate Training by Marty Gaal, CSCS (deltatriathlon.wordpress.com)

Trying to Find a Workout Schedule

Well last night I moved the bike and trainer into the living room hoping to be able to do my ride with the family while watching TV after dinner.

This was a big failure as it was too hot without the fan blowing in my face and too loud for the wife and baby. So, I took my gear back to the garage to complete my 90min ride.

With this latest failure and the fact that I did not feel right getting up and leaving the house to go swimming after being in the garage for most of the night last night I am at the point of trying something new with my workout schedule.

The new plan is to bike at like 4:15am on Tuesday and Thursday.  This will get me off the bike around 5:45am or so and I will be awake and free to help with Pierce in the morning. This of course is not ideal for sleep but at this point I am happy to give up some sleep to work around my wife and son's schedule. They put up with this triathlon stuff enough.

Now, that leaves swimming to plan for. Things will get much easier around the house when my wife is done with Step 3 as she will have much less stress on her. For now I think I will have to try to break away on the weekend only. Then maybe at sometime get a swim in after work once things calm down a bit.

Again, I have learned that plans do not work well with kids but not having a plan wouldn't work either. I have hope for this plan. Question is will I be able to stay awake at work.

Weekend In Jacksonville, Wife's BDay and MRI

Well a lot of stuff has happened since my last post on Friday.

JACKSONVILLE TRIP
We made the 3.5hr trip to my Wife's grandmothers on Lake Jacksonville in northeast Texas. Travelling with Pierce is always an adventure cause there is no telling when or where he decides to get upset about being in a car seat or decide that he is hungry. I am sure it was much easier back in the day when rules about kids in car seats were not soo strict and you can just ride with your little one in your lap. Not safe but definitely easier.

Going to Jacksonville is usually a rather relaxing time as you can see from the back of her grandmothers house in the morning. Get good food and just a lot of downtime. I of course had a weekend of training planned. 2hr Base Build ride and 1hr Base Build run.  The only problem is the weather was a little cold and I did not bring cold weather riding gear.

So, the weekend turned into a 1hr base run on Saturday and an interval run on Sunday. The interval run went really well with no knee pain.



Interval Run:
WU: 5 min Zone 1
MS: 5x(3min Zone 4,2min Zone 2)
Cd: 7 min Zone 1

This felt great and was able to do part of the 3min in Zone 5 with no knee pain or other issues.

Sunday, we left and while I was packing up the car Megan and Pierce were playing in the grass. By the way even though I did not get to ride the road bike this weekend it looked great on top of the Element.

MEGAN'S BIRTHDAY
Monday 3.7.11 was the wifes birthday so I took off work not to really go do anything special but really to watch Pierce most of the day so she could get some things done she has been putting off with work. Along with watching Pierce I was able to plant a new plan in the back yard for her and finally bury the cable cord that UVERSE left in our backyard. I should have taken pictures of both of these things but oh well.

Highlight of the day for both of us was some Crave cupcakes. Check out the picture of these things and we had one for lunch dessert and one for dinner dessert. Birthdays only come once a year I guess.

If you are wondering what I bought her she is buying herself some cloths that she wants and on top of that I got her a gift certificate for an 1.5hr message at a local spa that she can redeem once she is finished with Step 3 in a couple of weeks.

MRI
Well had the MRI this morning and was happy to hear it was a brand new machine because worst case scenario is I get this MRI and they cannot see anything.

Still apprehensive about my Dr. appt on Thursday but it will be good to hopefully know something so I and my coach can move on and plan our strategy.

I know that was a long update but I said a lot has happened so I think you were warned.

? Torn Meniscus and Trip to Jacksonville, TX

Well went to the Dr. and he thinks I might have a torn meniscus.  Getting an MRI next week and hope that we will know something then.

Enought about the knee on to Pierce and his first trip to see his Great Grandmother in Jacksonville, TX.  It should be a good trip for everyone.  Plus I plan on getting a good road ride in while I am there and maybe even sneak in a run.

Will probably have some pictures to post after we get there.

Don't Stress Over Spilled Milk

Well yesterday and today did not go as planned for my workouts.

I had a lift and bike planned yesterday and none of which happened.  I had a swim planned for this morning that also did not happen.

It is really hard I am finding out to make everyone happy and seriously train for triathlons. There was a lot of stress in my house yesterday when I got home so I knew then that the evening bike ride was not going to happen.  Good thing is my body probably needed the break as I was still a little sore and have not been sleeping well anyway, which has hindered my recovery.

Today is big because I am going to the Orthopedist at Athletic Orthopedic and Knee to have my knee problems examined and I hope to have some kind of diagnosis today.  I guarantee they say rest it but I have been basically doing that since Dec 15th and can do that no longer. Update to come on what the Dr. Says.

Big lesson though is to not worry about missing a workout here or there. Triathlons are supposed to be fun for me and not something that rules my life or my family's.

Good Food, Friends, Sleep and Train - 2.3.11

Last night the Geloneck family went to a friends place for grilling and hanging out.

Turned out to be a great night.  Had some beer, venison sausage and a burger. All the babies were on their best behavior and we had a good time.

To top it off Pierce once we put him down just before midnight slept for 5 hrs straight.  Megan and I appreciated that very much after the 4-5hrs of total sleep the night before.

So, needless to say I am way more awake at work today and ready to take on my lunch time lift and evening ride.

Lift Session: Dumbbell Force Workout
Sets: 3-4 Reps: 10-12
Bench Press
Bench Rows
Backward Lunge
Shoulder Press
Squats

Trainer Ride: Zone 1 Base Build
This is going to be my first trainer ride in the living room with the family.  Making the move from the garage so I am not missing out on as much as action with Pierce and the wife.  Almost as if I was just watching TV with them on the couch.  I can't wait though till I can go back to doing my early morning trainer rides, but that might be a while.

Base Building and Lack of Sleep - 3.2.11

Well the lack of sleep from having a newborn is definitely starting to catch up with me.  I cannot imagine trying to raise a kid while single.

Last night I got off a 85min Zone 1 ride at 10pm and had to go straight to bath time for Pierce.  By time we got him down and asleep it was probably midnight or so. Then of course we woke up at like 2am and again at 6am. I swear I was up pretty much constantly from 2-4am trying to get Pierce to go back to sleep.

I guess that is about 4 hours of sleep, which is pretty normal now.

Today I had a lunch run which again I did on the treadmill as it is the fastest and most controlled workout. I need the control as staying in Zone 1 is way too hard. Got it done and happy with it.

Tonight off to some friends house for some burgers and beer.  Not looking like I will catch up on any sleep tonight either.

"The Life of a Father, Husband & Triathlete"