We took delivery of Emily's new Suunto M5 last night, and it's looking pretty sweet!  It's their new model that uses a simplified approach to training, so that's always a good thing.

It's more sleek than the T6c I use, so Emily is already liking it.  It comes with an HR strap and the capability to talk to foot and GPS pods, and then you can download and upload your workouts to places like Suunto's social training platform, Movescount.

You see value if you have confidence in something.  For example, if you are confident that organic food is better for you than junk food, then you see organic food as much more valuable, regardless of the price.  When people question or try to mock you for it, you have no problem standing your ground and explaining exactly the value of eating organic. 

Confidence is a great attribute.  It can take you much farther than uncertainty.  When you have trouble defending your position or making a choice, look into what you really value about that issue.

Along those same lines, there is a strong connection between wisdom and discernment.  Wisdom sounds more like something you attain someday after you are all wrinkled and walking around wearing a wizard's hat.  Wisdom is actually more like a concept, while discernment is the action of applying wise choices.

You don't have to be a Zen master to be wise.  All it takes is seeing value and making a confident discernment between choices.

Who's up for some organic apples? 

Enjoy!

Every day, you should decide what you fear most and take at least one step towards it.  The picture above is from when three friends and I did the Ragnar Relay, which actually requires a team of twelve.  Ragnar is a 200 mile non-stop relay run, and doing it with four people seemed like suicide.  To get it done, I became the best runner that I had ever become in my life and the guy in the background got into amazing shape after years of desk jockeying like most of us.  Attacking our fears made us the best we could be.

I was running this morning and thought, "What's my biggest fear right now?"  You should ask this daily because what you fear most is usually what you want to do most.  It wouldn't be a fear unless you are thinking about it constantly, and you're thinking about it because you want to do it.  Do it, and the sense of accomplishment will transform the rest of your day.  My biggest fear?  To run along the freeway in the dark.  Why was it a fear?  Because deep down, I wanted to break out of the boredom of running the same boring loop around my neighborhood again and again.  I needed adventure.

Happiness is the elimination of boredom.

I had a choice.  I could turn right and continue the loop or I could go straight and head out onto the highway.  

I went straight.

There's a part of the Ragnar relay where we had only half a lane coned off for safety and ran straight into oncoming traffic on a highway in the middle of the night.  Loaded up with Red Bull and Tylenol, that was probably the most awesome thing I've ever done.  And once you do something and learn that the risk is actually much less than you thought, it's not that risky after all.  

Running down the side of the highway near my house is actually pretty safe, with a huge shoulder and rumple strip to warn of cars drifting.  I could always escape danger by a good margin by listening and then getting off the road if needed.  This morning, I never even needed to.  My fear was completely unfounded.

Think about what you are afraid of most and take a step towards it.  You might be surprised at what you find.

Idle hands are the Devil's playground, and it looks like the bikers in Portland have a lot of time to kill.  Mario Kart symbology appeared overnight on a stretch of bike lane, turning a daily dance with traffic into a video game.

Everyone starts assuming that the city will scrub the pavement of fun because, well, that's what bureaucracy is all about.  Actually, the first step of bureaucracy is to make the word "bureaucracy" so hard to spell, people give up fighting it before they really start.

The real gem is 27 seconds into the video, where a Too Awesome to be a Commuter Cyclist (or T.A.C.C.) shuns the bike lane entirely while dressed in full racing kit, undoubtedly using his ride to his shift at the Apple store as a TDF stage simulator.

Many of us are highly skilled procrastinators. We trick ourselves into putting off work by thinking that we really need to read that magazine again or spend more time "Twittering it up all over the place". Believe me, I know what I'm talking about. The sad thing is, we end up shooting ourselves in the foot. You wasted another hour while the real work still needs to be done and you didn't gain anything except reinforcing a bad habit.

As endurance athletes, we need all the spare time we can get.  So, if you're a great procrastinator, here's a cool trick:  Procrastinate against the things that waste time.

Huh?  How does this work?  Is quite easy, actually.  First, let's acknowledge that you are indeed smarter than some "trick".  But then, realize that sometimes we can use the smarter parts of our brains to "trick" the dumber parts (the parts more on autopilot) to do what we need.  Example - You don't want to forget your ID on your next bike ride, so you put it on the seat of your bike the night before so you can't leave without it.  Many people play these kinds of tricks on themselves all the time.  I put stuff by my front door so I can't leave without it the next day, sometimes directly in the path of the door so I physically can't open the door without picking it up to take it with me.

If you change your view on things a little, it's very easy to see that getting Project A done now gives you more time to with Playtime B.  I was talking with a friend just last night and he calculated that biking to work actually gave him more time to be with his family even though it did take a little longer than driving his car.  It counted as workout time, time he no longer needed to do on weekends or in the evenings.  Smart view!

Ok, so now that we understand that it is a time-saver to get the important things done first, now what?  The final step is to swap that sweet feeling of putting things off from one type of work to another.  It's important to remember that all work is work, you body and mind doesn't really know the difference.  That's why when you do something that you were putting off, you wonder why you were putting it off in the first place because it wasn't all that hard anyway.

Here's how you do it:  When you are choosing between two tasks and one is surfing the internet and the other is writing that TPS report for the boss, literally say out loud, "I'm gonna put that surfing off 'til later." in your best Matthew McConaughey procrastinator voice.  It works and it starts building a really cool habit of procrastinating against stuff that is eating up your training and with-family time.

In the end, we are our habits.

Give it a try and enjoy!

Endurance athletes don't have a lot of spare time.  We accidentally eat up free moments by overkilling in many areas. There is efficiency and elegance in simplicity, and it can take you much farther in training than you think.  

To illustrate the point, there's an old saying for how women should dress for a party - "Put on only the jewelry you need. Now, remove one item."  It makes you look and feel like you have your act together.  In triathlon, this equals speed and success.

So let's get started.  Here's a quick list of the usual suspects in triathlon overkill.

• Too much gear.  People are happiest when they only have to choose between about three items.  More than that creates stress and indecision.  When you've got six road bikes, you spend a lot of time picking out the one to ride and then wondering if you made the right decision.  That stress weighs on you and slows you down.
• Dieting.  All that needs to be said is that most triathletes are told to eat more (of the right foods) to get their workouts done with the right vigor.  Overkilling the diet makes you weak.
• Too much junk on long rides, runs and races.  First, go find a pro or elite racer and scope out what they take with them.  It's surprisingly little.  No socks, no bandanas, no handheld GPS's, no excessive blinky lights, no gloves in races, or turning themselves or their bikes into water trucks.  To be fast, imitate the fast people.
• Eating energy food when you're not working out.  Unless you're out of base training mode and in the middle of an intense workout, you shouldn't be eating "energy" food.  If you are eating a powerbar, a gel, drinking gatorade or similar and you aren't in the middle of a very intense workout or race, then you're training your body to fuel on sugar instead of fat.  Fat has twice the potential energy of sugar, so save the sugar for when you have the accelerator pegged to the floorboard and need it.  Otherwise, you're putting on weight you'll have to burn off later.
• Excessive planning.  Until it happens, it's just guessing.  All that time spent trying to pick out the perfect route and coordinating people is wasted when it rains and you have to change plans anyway.  Just go outside and... just go.
• Excessive documenting and analyzing training data.  Just like some people don't document enough, some document way too much.  Athletes often spend valuable training time recording every watt from every split when what really needs to be recorded is not much more than how hard for how long.  I have my own coaching clients record effort level, time, distance (as an effect - not a goal), and comments about how they felt.  It keeps them extremely focused and teaches that training is training; nothing can take it's place.  Extremely detailed data is saved for key workouts and races only.

Have any stories about how you eliminated overkill in your training life?  Leave them in the comments and discuss!

Brett with Ironman World Champion Chrissie Wellington

Join in for a listen as ZenTri hits the road and heads to the triathlon Mecca of Boulder, Co. for a week of fun!  See what it's really like in the city with the highest density of outdoor athletes anywhere.  We swim, bike, run, and eat with the world's best! 

Shownotes:

Character is the difference in believing something and actually doing it.  Plenty of people believe in saving the planet, eating right, or standing up for the little guy, but far fewer actually do it.  

People with character put their words into action.  They take that extra leap and bridge that gap of fear and stand up for what they believe in.  In fact, they usually can't stop themselves from "doing what's right".

If you want to be more fit, lose that gut, or qualify for Kona, you have to have the character of a person who does those things.  You have to schedule work outs, eat better and/or less, or race tactically to achieve those goals.  Notice that all the words in italics are verbs.  They require doing.

When Julie Dibens won the Boulder 70.3 recently, she waited several minutes before crossing the finish line to ensure that more people got prize money.  She acted on her belief that the prizes should be awarded differently.

I just wanted to make sure as many girls as possible would be able to earn money today," said Dibens to slowtwitch.com "I just hung out with my family, enjoyed the time and wanted to prove a point. Making money in this sport is hard enough as is.

The most celebrated people of character are the ones that did something.  Ghandi marched to the sea and made salt.  Mother Teresa spent her life caring for the poor.  Superman leaped tall buildings in a single bound.  You gotta do to be great.

If you believe in something, but have a hard time acting on it, you either don't believe in it as much as you think you do or you believe in something else more that conflicts with it.  But that's a subject for another post...

Smile while you train!

I never thought I'd be reading a book with such liberal use of the phrase "tight buns", but then, this is a book about triathletes.

My wife read it aloud while we drove home to Texas from a triathlon-themed vacation in Boulder, CO. Somewhere between the widely-spaced mesas and the gas stations with served diesel that surely tasted better than the food, Emily cracked this book open.  We are both so glad she did.

We laughed aloud several times at some of the insights the author provides. I'm even a little concerned how my wife gleefully read to me the part about the author fantasizing about running over her husband's bike in a fit of jealousy.  I'm sensing a little too much giggling on
her part.

The book needs just a few syntax and factual fixes, but overall, it's a nice read. Emily and I both agreed that it could be a great benefit to somebody struggling with dating an endurance athlete. The author also includes a glossary of triathlon terms at the end for those needing some help with new terminology.

Check it out or give it to a friend that you think might need some
insight. Heck, nearly anybody in the triathlon community could be
surprised with the help some of the tips or stories provides.

Visit the book website here.

Enjoy!

This episode of ZenTri is a real treat.  We have an "active interview" with pro triathlete Jessi Stensland, who puts us through some of her Movement U. core strengthening exercises while answering all kinds of great questions.

We did this in beautiful Boulder, CO. under blue skies in as other pros were working out out all around us.  It is a tremendous interview that can make a huge difference in how you train and perform.

Don't forget, Jessi takes Movement U. around the country, so check out her schedule and get some core strength!