Top 20%

My goal for 2008: end in the top 20% of my age group in USAT rankings

From the Chicago Triathlon site:

2008 ELITE AMATEUR COMPETITION

In 2006 Chicago joined New York, Los Angeles and Minneapolis in the Life Time Fitness Triathlon Series. In 2007, the Series launched the Toyota US Open Triathlon in Dallas, TX, with Dallas hosting then Series Championship in both 2007 and 2008. In addition to Series Competition for top professional triathletes, the Series also features the Elite Amateur Competition where the top-5 men and top-5 women overall in this Division at each of the five Series events will win the following:

* FREE entry into the Series Championship at the Toyota US Open Triathlon in Dallas.
* FREE roundtrip airfare to the Series Championship.
* FREE two-night stay at the Series Championship Host Hotel.

ELITE AMATEUR COMPETITION (EAC) PARTICULARS
At the Accenture Chicago Triathlon, athletes in the EAC will be judged against the athletes in their age group in the EAC competition only, and not against the athletes in the open age group competition. EAC participants will be seeded into the 1st wave(s) of the International distance event, competing head-to-head with the other top amateur triathletes for awards (three-deep, men & women) in the 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, and 80+ years & older age groups. Athletes competing in the International distance “Open Age Group Division” will be competing for a separate class of awards.

A RACE WITHIN A RACE
Results for athletes competing in the EAC will be included in the USA Triathlon (USAT) age group rankings based on their performance in the EAC, just as if the EAC was the only race taking place on that day.

ELITE AMATEUR COMPETITION QUALIFICATION REQUIREMENTS
To compete in the EAC, an athlete must meet the following criteria:

1. Athletes (male or female) must complete the 1.5-kilometer swim in 30 minutes or less (not including the run to transition) or the athlete will be disqualified from the race.

2. Athletes must submit their USAT membership card at registration, current through 8/24/08.

3. Athletes must submit a copy of their `07 USAT rankings and be included in the top 20% of their USAT age group. Final USAT ranking will be available on February 1, 2008 at www.usatriathlon.org. To determine if you are ranked in the top 20%, divide your place within the group by their group total e.g., if you rank 211 in a group of 1213 then: 211/1213 = 17% placing you in the top 20%.

4. To be eligible, fax (773-404-2292) attention EAC, or mail a copy of your USAT membership card and USAT ranking sheet to:

CAPRI Events - Elite Amateur Competition
PO Box 577490 • Chicago, IL 60657

Note 1: If your materials are not received by June 1st, you will be dropped into your respective Open Age Group category.

NOT A MEMBER OF USAT, NOT RANKED, BUT BELIEVE YOU ARE QUALIFIED?
If you believe (based on past triathlon performance) that you are qualified to be included in the EAC, please fax (attention EAC) or mail (address above) your `06 triathlon race resume for consideration. Race resumes must be received no later than June 1st, 2008. Be advised, at a minimum you will be required to meet the 30-minute swim cutoff to avoid being disqualified from the race, and the decision of the ACT selection committee is final. Upon receipt of your race resume, you will be notified of our decision in 14-days.

My 5k route

My new bike

Spot gold crosses $1000

Just The End of Your Way of Life?
Stick with cash and gold

First warm day in a long time

Today I got to run on the lake front for the first time in months. It has been a brutal winter, and I'm excited to get outside and breathe the fresh air and get lost in the freedom. Run to the North Ave turnaround, 45 min door to door.

Light recovery

Did a light recovery workout today, 20 min on the bike at 60 rpm. Trying to clear out the lactic acid.

Interesting article:

http://www.abcbodybuilding.com/magazine03/activerecovery.htm

Highlights:

Integrated Mobility Demo

Dinner

Jerry: Oh, hi Hilde. Can I get an egg white omelet?
Hilde: Did you read the menu?
Jerry: All right, just give me a western. (unhappy)
Elaine: How about a Big Salad?
Hilde: A big salad?
Elaine: (to George) You see?
George: Just tell her what’cha want, they'll make it for ya.
Elaine: It's a salad, only bigger, with lots of stuff in it.
Hilde: I can bring you 2 small salads.
Elaine: Could you put it in a big bowl?
Hilde: We don't have any big bowls.
Elaine: All right. Just give me a cup of decaf.
Hilde: We have Sanka.
(Elaine looks up at Hilde with subtle disbelief)


My big salad: a whole avocado, a salmon burger, black beans, tomatoes, lettuce

CrossFit 3/1/2008

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to 071211

substituted table dips for pull-ups. my time:17:56

Critical power test

Just finished a 20 minute critical power test. I know I gave it my all because I was starting to feel queasy during the last 3 minutes. I'm making good progress using the PowerCranks. At the beginning it felt like I lost a lot of power because my hip-flexors were burning so bad after just 1 minute. For this test, I warmed up easy for about 7 minutes, waited a couple minutes, and then did the tests. No stopping, which is a huge improvement. I can tell the PCs are really working.

My strategy was negative splits, but I overestimated what I could sustain.

Average watts = 224.5
Critical power = 213

Goals for 2008 season

• Eat To Live diet, by Dr Joel Fuhrman
  
• Recovery
• Get to sleep by 900 during the week
• Get up at 600 during the week for morning workouts
  
• Strength training with CrossFit
• Critical power (60 min) of 300 watts by the Chicago Triathlon (8/24/2008)
• Chicago Marathon <>
• Chicago Triathlon <>
• Half-ironman (Door County Triathlon)
  
• Have my own training camp next winter in a location like San Diego or Florida. Maybe even New Zealand.

Not really goals, but some ideas:

Sports I would like to get better at/learn:

• Rock climbing
• Sailing
• Tennis
• Snowboarding
• Mountain biking

I would like to do Ironman China. To travel more. To be more disciplined.