Studying my sleep

For well over a month now I have been wearing the Zeo Sleep Manager to bed. A simple headband which sends information to my iPad on the quality as well as the quantity of sleep I get each night. Let just say my sleep, as I started using it was great. It fell a little off and now I think I'm back on track to getting a better rest at night. All of my training so far this year is being done during the daytime, so no early morning workouts have been needed. That will change a lot when warmer daytime temperatures start to increase.

Music in my ears

The training in the New Year has been perfect. I'm getting my workouts in and looking forward to a great racing season. Have yet to get a workout in the pool just yet, but I'm not worried.  I need to get some new music to listen to working out on the rollers and while running and when swimming starts , there too.   After I download my music selection, I shuffle the mix as to not get sick of the same routine, it works out great. In my next post I' ll give you a sample of the playlist I put together.  My music taste, whether driving in the car or working out, tends to be all over the place.

Rolling rolling rolling, winter training is rolling

The weather here in Arizona has been great this winter so one might ask why am I doing so much training indoors?  I did a great ride of 20.12 miles on New Years Day to start of the year, but really got my winter training off to a start about two weeks ago riding rollers, an indoor way of training on your bike. Riding the rollers allows me to stay close to home (how much closer can I get) and focus working on my heart rate training (Aerobic Zone (Endurance Training) 70-80% HRM).  Riding the rollers is not easy and I have done a lot of research on them before getting them.  They have been compared to riding a bike on ice!  With the power being forced on the back wheel a belt drives the roller on the front so your front wheel rotates also. They help a rider overall perfect their form and balance. They also force to keep pedaling.  No coasting or you will fall.  The workouts I have done on them so far have been great.  Unlike riding outside, there is no stopping at "stop" signs or coasting to a stop.  They allow you to use your own bike, so the set up and feel of your position are exactly how my bike has been fit to me. They take a little getting used to, starting off holding onto a wall or object to get going.  Yes, I have fallen learning to ride and most likely will fall a few more times before I really get comfortable on them.  The first wreck I took with them was while riding along the couch while my wife and I watched TV.  Next thing you know I was flat on the ground with her laughing.  I am tall already on my bike and the rollers boost the rider about another five inches off the ground, making the distance to fall from a little farther.  I hope to soon post a video of myself on the rollers to show what it's all about.  There are plenty of videos on YouTube showing riders on them. 



Healthy Heart Zone -- 50-60% HRM
Fitness Zone (Fat Burning) 60-70% HRM
Aerobic Zone (Endurance Training) 70-80% HRM
Anaerobic Zone (Performance Training 80-90% HRM
Red Line (Max Effort) 90-100% HRM

Monitoring my sleep with the Zeo Mobile Sleep Manager

Just before the holidays began I won a contest online winning a Zeo Mobile Sleep Manager. You may ask what the heck is that. Well, it an app used by either a iPad, iTouch and Android device which receives signals from a head band worn while sleeping at night. It monitors the overall time you sleep as well as the different levels of sleep you are getting each night.

The information it gives you is very cool. After a nights sleep it gives you what they call a (ZQ) or IQ number as to the quality of sleep you are getting. The head band sends information via Bluetooth to your device where it is recorded.
I have only worn it for about 13 nights now and look forward to finding out more on how I sleep and what I can do to improve the quality of my sleeping.

It records too how many times you have woken up during the night too. I was joking with my wife and told her I need to wear it the night before a race, just to see how crappy my sleeping is, if any. I will keep you posted what I learn.

Check the device out for yourself at www.myzeo.com

Great expectations for 2012

With 2012 starting tomorrow I have a bunch of goals on my achieve list.    A few of them are improving my times on races I did last year as well as compete in my first Xterra triathlon.  Sure it's easy to write down goals and dream big, my goals are not so far out there they can't be obtained with some hard effort and strong determination. I look forward to the new year with great expectations.  
Here is wishing everyone a Happy New Year!

Good news from the Doctor

A few weeks back I had an MRI done on my right ankle, as it has been bothering me when running, swimming and riding the bike. The pain started last summer during training as I would "click" out of my pedal while at stop signs. I thought the pain would go away, but with a little off time from training. I decided to let the doctor look at. The hardest part of the MRI was holding still for 30 minutes after having two huge cups of coffee. Last week the doctor explained what the MRI found and glad to report it can be helped with physical therapy and that I have an extra muscle on the inside and outside of my ankle. With it not bothering my this far, the doctor said there was no need for surgery and just need to check back with him in a month. Training has moved indoors for the time being with the colder weather. I am looking forward to a great 2012 getting stronger and faster in the water and on the road either on the bike or running. Here is to a healthy Happy New Year! 2012 is going to be a great year.

"The Stick"

"The Stick", a tool I use to warm up and recover from workouts day in and day out.





Sure there are foam rollers out there, but "The Stick" is what you want. The best, self massage tool for runners and triathletes.