Sunday, June 24, 2018

Peaking At The Right Time To Nail Your "A" Race

Peaking. It's an art-form. It takes a big picture perspective. It demands a training plan that covers months, not weeks. It mandates a race schedule/calendar that is strategic. It may include two or even three phases with "mini-peaks" along the way. Over the years, I've learned to dial this in and it's allowed me to win three USAT Regional Championships, three USAT National Championships and complete three times for Team USA at the ITU World Championships.
Ultimately, the goal of peaking is...what? You want to be the leanest, fastest, sleekest, most confident YOU you can be the morning of the biggest race of your season (and maybe your life.) That race might be a marathon, a triathlon, a duathlon, an ultramarathlon or whatever...but you want to NAIL it!! Might be a shorter distance race or a really long one. The distance doesn't matter, you just want to kill it.
I'm one month into a three month build towards the ITU World Championships in Southport, Australia. I'm racing the sprint triathlon and it's draft-legal, meaning we're all on road bikes not time-trial type bikes with aerobars. I've never done one of these races before. Racing a road bike in a pack and then running off a road bike are two very different types of activities compared to racing on a tri bike. I have 23 years of tri bike racing experience. Zero draft-legal. No problem right?
I'm finding it slow going running off my road bike...way slower. So, we'll make some adjustments to the fit and I'll race it all summer, knowing that I'm giving up time by not racing my tri bike. But remember...this is all about peaking at the right time. All the local and regional races in the world don't really matter to me this season. There is only one race that matters and only one race that I must be at top-form, peak shape and that is Worlds.

I've got my plan and my race schedule. I'm dealing with issues as they come up along the way. When I peak the second week of September, I'll be ready to toe the line with some of the fastest 60-64 yr. young guys on the planet from probably 50+ countries. My peaking strategy is set.
In past World Championships, I've taken 20th, 8th and 6th. None of those will do this time. How about you? What's your "A" race? If you want to be sure you've got the right plan and strategy in place, give me a shout. I'd love to go over your plan or help you set up one. There's still plenty of time if your most importance race is in August, September, October or even November.  Peaking! Get it right and reach your goals!!

Tuesday, April 10, 2018

2018 USA Duathlon National Championships - The Story...


If you live in the southern one third of the U.S., you get to enjoy some pretty nice winter weather. If you live in the upper two thirds of the U.S., you know the misery of trying to train for multisport races from November through March. It can be horrible. Yes, with the all cool equipment and gadgets now available, you can train fairly well if you love sitting on your bike staring at a device or TV for hours on end. Having a National Championship race the first weekend of April is very early in the year for those in the upper two thirds of the country and yes, I’m one of those lucky people!
The difference in my fitness level and race sharpness each year from late March to say, August or September, is massive. Top fitness, ideal race weight and feeling like I’m in race shape (vs. “good”shape) well, those just don’t happen when winter is ending.

But, we hopped in our car to head for South Carolina to race in the non-drafting, sprint distance, National Championship Duathlon, a run-bike-run race. It would be fairly short and very fast. A 3.1 mile first run, followed by a 12 mile bike and then a final 1.8 mile run would be the challenge. Those distances aren’t challenging. The challenge would be to get to the finish line as fast as possible, beating as many there as possible. My goal? To get there first.
I knew I wasn’t in top form…not even close…not compared to the end of the summer, but I was ready to do my best and see what happened.
Race morning was cold. Very cold. Like 38 degrees kind of cold with a north wind. Yes, there was a race that morning, but it wasn’t mine. Mine was at 1:00 p.m. when it had warmed up to 50 degrees which was ideal. After setting up my bike and transition area and a good warmup of jogging, stretching, drills and pick-ups, I headed with Jen towards the starting line and she went up the hill to get some good pics.
I was in the third wave – age 50 and up men. A final pre-race pic or two and we were ready! We lined up and waited out the last few minutes.
Just after the start, we headed up the hill right past Jen. My goal was to get up the hill and recover from the craziness of a fast group start, then settle into a pace I could hold for the initial 5K.
I was running with a friend from Omaha, Paul, and we paced each other nicely for the first mile, though we both knew that a sub-6:20 per mile pace was too quick. The course was a two-loop oval with 180-degree turnarounds at the ends of the oval. After a mile, a guy started to run by me and I saw a 63 (his age) written on his leg. Uh-oh! Ok, game on. I thought, “I canNOT let this guy get away.
I didn’t know what place(s) we were in. I knew it had to be in the front or close to the front of our age group. Twice he started to pull away from me and I refused to let him go. Man, he was turning me inside-out and the race was only in it’s first phase. I dug as deeply as I dared and it was just enough to stay on his shoulder as we headed towards the transition from the run to the bike.
I’ve always tried to have the fastest transitions, getting in and out as fast as possible. I think I had the third fastest combined transitions in my age group this race. There had been one athlete in our group who had beaten the guy I ran with and me to T1 by 25 seconds. But, very early in the bike, I’d passed him not knowing what place I was in or noticing him. All I knew was that IF I had a chance of winning the national championship it was going to happen on the bike. The LAST thing I wanted to do was to have to duke it out with some speedy runner on the second run. 
So, I took off and rode as fast I could over that 12 mile, fairly hilly course. I had great confidence in my bike and I rode my heart out. Six miles of the course were actually on an interstate that had been closed just for the race. So cool. As I reached that point and started down the entrance ramp, I told myself, “Interstates are made for speed, so let’s GO!” I focused…really concentrated on great cycling technique. The interstate portion was basically one big downhill then up, then turn around and head down, then back up to the road that brought us back to the race site. That road was my last chance to give it everything I had and I laid it all out for those final three miles. I still had no idea what place I was in. I did know that no one had passed me on the bike. I came into T2 and ran, pushing my bike as quickly as possible to my spot on the rack. I racked my bike and struggled just a bit getting my shoes on. Rats! Took off heading back up to the main road where the first run had been. Honestly, I felt like garbage. 
Jen was waiting at the top and as I ran by her she said, “You’re ahead by a minute, but don’t you DARE back off!” She had the race app that shows where the athletes are in real-time as the race unfolds. I was hurting. Bad. Legs felt like dead stumps of wood. Seriously, I was done. “Burned” all the “matches” I had on the first run and bike. But, the second run is only the equivalent of seven laps around a track. Only seven! So, I measured it mentally and figured I had two laps worth of running north, then 180 degree turn and three more laps back and down a hill. Then the final 180 degree turn and the last two laps back to the park entrance leading down to the finish line.
At the first 180 degree turn I saw several guys who looked like they were in my age group coming… I figured if I could hold my pace and if my muscles didn’t cramp up or tighten I might hold the lead. Just after that first turn with about one and a half miles to go, a gal ran by me. What a great runner. She made it look easy. So, I decided to not let her get away from me. Pick up the pace. Stay behind her and let her pull me along. That would force my pace to stay high.
Running that last mile or so, I couldn’t help but think, “Man, if I can just push a bit more, I’ll have my third national championship!” I truly was spent, but it’s amazing how that thought I just mentioned motivates!! Drive! Push! Dig deep! Only one track “lap” left! You’ve got this!!

I made the final turn down a hill into the park, then a 90 degree turn and 50 ft. to the finish line. I crossed it as they announced my name. I waited for something like, “Congratulations, Lincoln! You’re first in the 60-64 age group!”  They’d done that at triathlon nationals last August…but nothing. What did that mean?
I bend over for quite a while as I was lightheaded. The finish line volunteers were great giving me time to recover a bit, taking my timing chip off, putting a finishers award around my neck and giving me a bottle of water. As I walked out of the finish chute, I saw another guy with “60” on his leg! What? Did he come in after I’d finished or did he beat me? No idea. Jen came down and I asked her if I won? She said yes…she thought…was pretty sure…the app had quit working! We got in the results line where they print out your time and place finish. It wasn’t working. The Wi-Fi for the whole race area was slowed to a crawl and not giving anyone any information. Grrrrrr… Worried. Jen was sure (almost) that I’d won. Hung with a couple of other Cornhuskers, Tom W. and Paul B. as we waited...
Well, after over an hour the results finally came up and yes, Jen was right. Of course. I should never doubt her. She called me Doubting Thomas. Ha. THAT was one tough race where I did what I’ve coined, “raced beyond my training.” That’s when you’re racing faster than your training has prepared you. Sometimes we have to do that. Sometimes in doing so, we blow up, crash and burn. Sometimes, we somehow hold it together to the end and finish faster than we should have.
This was the case for me. The results said I’d averaged 6:17 per mile in the first 5K. I’d averaged over 23 mph on the bike and averaged a 6:19 pace for the second run. No way I was in shape to do that. But, Nationals (or anyone’s “A” race”) can pull something out of us we didn’t think was there. Motivation. It’s all about motivation. Being in the hunt for a national championship? That’ll pull something out!
What fun to go to the awards ceremony and receive some cool stuff for being the Grand Master (Over 60) Champ and again for winning the 60-64 age group.
This race unfolded perfectly with that guy I had to stay with on the first run. Then, giving about 98% on the bike, knowing that IF I won, it would happen on the bike. Finally, having that gal run by me on the second run was perfect to pace me to a faster run than if I’d been alone. Sometimes races go great. Sometimes they fall apart like a Jenga game. This one came together perfectly.
I’m so thankful for the companies for whom I’m an Ambassador. They’ve helped me with wonderful products, encouragement and motivation. Lots of family and friends were praying that I’d have a good race and do my best with my body cooperating fully with the effort. I’m thankful to the Lord that those things happened. I’m thankful for Jen who made the long road trip with me and listened to all my pre-race doubting. She did the course recon with me and got a lay of the land so she knew exactly where to be to get great pics and give the right encouragement! 
Finally, there were a lot of dogs at this race. Jen took as many pics of dogs as she did the race. Ha! This upside-down bulldog is a pic of how I felt at the end. Yep. Dog tired!! But grateful beyond words! 
I think of my friend Jamie Whitmore, World Champion triathlete and Olympic Gold Medal cyclist and her motto for racing: "By God's strength. For God's glory." Yes! I was raised with a strong faith and an old hymn we used to sing in church was, "Take my life and let it be, consecrated Lord to thee." About a week before the race, a line from this hymn stuck in my mind and became my theme. "Take my feet and let them be, swift and beautiful for thee, swift and beautiful for thee." Amen!

Monday, March 26, 2018

THE 4 Things You MUST Think About When You Swim!!

Watch the free video to learn more about this! Don't try to remember the 492 things you're supposed to think about when you swim. Concentrate on these four and no more! This might be the most important swim video you ever watch!  https://swimming.lincolnmurdoch.com/swimming_tips
And don't forget to check out my website:  www.lincolnmurdoch.com Thanks for checking out my blog!

Sunday, March 11, 2018

What Kind Of Engine Is Under YOUR Hood?

What kind of engine is under your hood? Have you ever noticed how some triathletes are super fast at short distances like Sprints (and maybe Olympic) races? Then, at the other end of the spectrum, there are the athletes who don't have that top-end speed but can go all day (and night.) Finally, in between are those who are pretty good at the middle distance events - Olympics and 70.3s.

I have a friend who is a great half and full Ironman triathlete. I could never beat him at those distances. Likewise, he'd never beat me at the short-course stuff. He's like a diesel over-the-road truck. Built for distance. Yes, those tractor trailer trucks can get moving but they're not like a dragster. Dragsters have amazing top end speed, going over 200mph in a quarter mile. They might blow their engine doing so, but they go as fast as possible over a very short course. The "NASCAR triathlete" has both speed and endurance but their best distances are mid-range races.


 
Point is, you need to know what kind of engine you have. If you're a diesel, built for the long haul, don't expect to blow away the competition in sprints. If you're a dragster, don't expect to hold that speed for a 70.3 or Ironman. Ain't gunna happen! YOU need to be careful not to "blow your engine" by trying to go TOO fast.


 
I started by going short, then medium, then Ironman (and ultra-distance running and cycling) longggg stuff. Over a number of years, I discovered I'm a sprinter - the dragster if you would. My problem comes from blowing my engine = pulling muscles, by going faster than I should. I could spend hours and hours training for the long stuff and never be competitive. 


 
How do you know what engine is under your hood? Look at your results. Look at how your body responds to certain kinds of training and time trials. Where are you most competitive? Invest there. Measure improvement there. Yes, have fun. Yes, experiment to discover your engine, but as you progress, develop your skills "driving" the vehicle you've got - Dragster, NASCAR or Diesel.

 

Tuesday, January 30, 2018

Sunday, January 21, 2018

The Importance of your "C" races. Learn from the Jackson 5

Remember the 'ol Jackson 5 song "A,B,C, it's easy as Do Re Me..."? Check this out for a refresher.
https://www.youtube.com/watch?v=M-aSjHnbw18
First thing we learn in school is the alphabet and the song that goes with it. So how does A, B, C relate to endurance sports and triathlon? You label your races for this season as A races, B races or C races.  You might have 1-3 A races, a few more B races and several C races. B and C should always serve the big-picture goal of nailing your A race(s).

I haven't raced since the end of last summer. It's been five months. But, I have laid out my whole race season calendar and labeled my races. Every, single, race has a purpose with an end goal. They're each part of a strategic plan leading (hopefully) to nailing four National Championship races and one World Championship race.

Yesterday I did my first race of this season - a C race. No big deal. No huge goal for it. No hoop-la or crowd. Just a local 5K running race.

It's purpose? Get my legs moving a little faster than normal training. Average a nice 7:30/mile pace, and...don't pull anything. There you go. That's it. But, it's very important in that it's the first rung on my ladder. Next weekend there is another C race with the purpose of running 7:15s. Then, two weeks after that, another C race, running 7 minute miles.

You see where we're going here? After those C races, I've got two B races hitting 6:50/miles, then 6:40s. In the midst of this string of non-A running races, is a B triathlon...in Cuba! Bucket list race. ITU has a World Cup race stop in Havana and an open (anyone can race) race. That too will serve a specific purpose, leading to Duathlon National Championships seven weeks later.

First C race no big deal? Actually, it kind of is. I'm using my 5-Zone Living system throughout all this and you can learn more about it here - https://5zone.lincolnmurdoch.com/5zoneliving

I've been blessed to win three USA Triathlon Regional Championships and two National Championships. A big part of the reason for that success is careful, strategic race planning (including C, B and A races) and the 5-Zone Living system. If you need help planning your season and nailing those A races, give me a shout.  https://www.lincolnmurdoch.com/


Friday, January 19, 2018

Self Coached? Have A Full-on Coach? Many Just Need...A CONSULTANT!

Good article on self-coaching - http://www.triathlete.com/…/why-self-coaching-can-be-a-good… 

...BUT, some endurance athletes fall between "I have a coach" and "I'm self-coached." Many don't want to pay for a full-on coach, but don't feel adequate to be completely self-coached. 


I connect quite often with those athletes who needs to "frame up" their training - more big picture month to month vs. receiving every, single, daily workout and exactly what to do each minute. They just want to be sure they're getting in the key workouts but want to decide themselves exact what and when to do them. 


What they need is a CONSULTANT vs. a coach. I love doing this with athletes. Give me a shout if you don't want to pay for a full-on coach but could use some input occasionally from a consultant...namely...me!  www.lincolnmurdoch.com  Face-to-face, phone, Skype, Zoom all good.

Tuesday, January 16, 2018

5-Zone Living Is LAUNCHED!! Check it out!

https://5zone.lincolnmurdoch.com/5zoneliving

I’m excited to announce my first Online Video Course for all endurance athletes - Triathletes - beginner to Ironman - runners, duathletes, etc., as it guides you strategically through your ENTIRE year of training and racing!
Ground-breaking...Lifestyle Mindset Training Covering 5 Key Areas: Willpower, Mind, Food, Training & Focus
Normally $129 - I'm running a January Launch Promotion for just $99 (and for a limited time I'm offering a FREE one-on-one 30 minute personal consultation).
Here's what's included...
5-Zone Living Online Endurance Athlele Lifestyle Course:
* Videos: 7 educational videos
* Multiple Worksheets: Fill out and customize for your needs
* 5-Zone Living Grid: For easy reference
* 30 minute Consultation: one-on-one photo call with
Lincoln Murdoch
Visit 5zone.lincolnmurdoch.com to learn more now!

Thursday, January 4, 2018

By Dan Empfield: Are Genetics Overrated?? Great article!

Dan E. has written an article I agree with, having raced triathlons for 23 years and running races for 38 yrs. As you age, genetics play a smaller and smaller role in who wins. It comes down to who is willing to work for it and who wants it most. Check it out.

http://www.slowtwitch.com/Training/Genetics_is_Overrated_6697.html

Wednesday, January 3, 2018

New Year's Resolution - One Lady's First Week At The Gym Diary. Funny Stuff....


Dear Diary, 
For Christmas this year, my husband purchased a week of personal training at the local health club. 
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. 
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. 
Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. 
________________________________ 
MONDAY: 
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!! 
Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! 
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!! 
________________________________ 
TUESDAY: 
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me. 😜 🙌
_______________________________ 
WEDNESDAY: 
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. 
Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. 
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too. 
_______________________________ 
THURSDAY: 
Butt hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes. 
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me. 
Then, as punishment, he put me on the rowing machine-- which I sank. 😆
_________________________________
FRIDAY: 
I hate that jackass Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich. 
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director? 
________________________________ 
SATURDAY: 
😈 Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.. 
________________________________ 
SUNDAY: 
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with chocolate & diamonds!!!