Multisport Athletes Rejoice! Here is Your Triple Threat...

With the long awaited release of the Zendurance Cycling program Shane Alton Eversfield has completed a trinity that should be sacred to any serious multisport athlete. Here in New York Broadway performers refer to the triple threat as their ability to act, sing and dance. In the multisport world if there is a triple threat to energy waste and injury it is now fully realized with the adition of Zendurance Cycling. What began with Total Immersion (TI) swimming and ChiRunning (CR) is now made whole with the arrival of Zendurance Cycling.

For many triathletes, especially those relatively new to the sport it is likely that the arrival of Zendurance Cycling is an answer to their prayers. TI swimming, the veteran of the trinity has become the de facto standard for efficient swimming and getting triathletes to T1 with confidence-dare I say fun!? It is no secret that many triathletes are most nervous about swimming and Total Immersion, created by Terry Laughlin, has been the answer to many desperate prayers. With the introduction of ChiRunning, Danny Dreyer created an easy to learn means for triathletes to run efficiently with minimal energy expenditure and maximum injury prevention. As a practitioner of both (and a Senior ChiRunning Instructor) I consider them essential for multisport athletes.

For those faithful practitioners of these happy cousins who have wandered in the cycling wilderness looking for signs from the Velo Gods Zendurance Cycling is no less than Terma-a hidden treasure! I did not come to triathlon through cycling as many do, so for me the arrival of Zendurance Cycling is even more thrilling and I am happy to report, it does not disappoint.

Shane Alton Eversfield’s credentials include many years of Multisport and Ultra endurance athletics including many years training and racing in Kona, Hawai’i. I first heard about Shane through his first book Zendurance: A Spiritual Fitness Guide for Endurance Athletes and consider it my personal Triathlon bible (apologies to Joe Friel). In this book Shane addressed a spiritual approach to all three disciplines grounded in the Spirit of Hawai’i and the culture that triathlon calls home. Shane’s background as a trained dancer and long time Tai Chi practitioner combined with his multisport experience give him a solid foundation to build a mindful approach to cycling. Many multisport athletes will also know that Shane is a Master Instructor of Total Immersion and this shows in his approach to Zendurance Cycling. I remember my first TI workshop when I began to experience epiphany after epiphany as I connected what I learned in Total Immersion to what I had been practicing in ChiRunning. These connections are equally powerful in the Zendurance Cycling approach and allow the mindful triathlete to practice moving meditation across all three disciplines. It is indeed a magical time to be triathlete and these tools provide an opportunity to take multisport athletics to a transcendent level.

Zendurance Cycling is a mindful approach to cycling and offers benefits for any cyclists. It is important to acknowledge that it is equally effective and applicable for road, time trial, even mountain bike or cyclocross. My experience in cycling is in multisport, although Zendurance Cycling has inspired me to consider road cycling-something I never thought I would ever be able to do (riding in draft leagl groups).

Zendurance Cycling comes in the form of an E Book, a series of audio guides and a DVD.  I was able to download the E Book (it is a PDF file) and read it on my iPad in iBook. A fully integrated iBook is in the works which will allow you to have all the content in one document (planned price $79) but it still needs to pass through the infamous Apple approval process. I watched the DVD all the way through once before begining the excerises. You do not have to do this but as cycling is my weak area it was helpful to me. There is a handy overview of the Audio guide at the end of the E Book that helps you understand the contents of the audio files. I downloaded the audio guide to my iPod shuffle in order to listen to them on my bike (stationary trainer only!-never listen to headphones of any kind on your bike outdoors please).

This leads me to the first concept of Zendurance Cycling that may shock triathlon newbies (or cycling newbies like me)-get used to your stationary bike trainer. Shane has taken the concept of indoor training using a stationary bike trainer and turned what for many is a chore into a…shrine? Okay, maybe that is taking the spiritual analogy a little too far but Shane makes it clear throughout the text that becoming a more mindful cyclist begins with what he calls our own personal “Velo Studio”. Setting up your own personal Velo studio is essential and investing in a good stationary bike stand is critical (reccomendations of good stationary trainer options are included in the text). I love this perspective shift from something I have to do because it is raining out (hmm, which movie should I watch while put in the miles) to something I am eager to investigate and experiment with in my own personal studio. Why so much emphasis on indoor riding you might ask? Like TI and CR, Zendurance Cycling practice is built on a foundation of form and good technique. Like TI and CR it depends completely on a substantial foundation of good form first. Without this foundation it is simply not possible to reap the benefits of the practice. Like a yoga mat your stationary trainer becomes the tool that allows you to “join with your bike” and mindfully connect what is going on in your core with the machine (a machine you may be spending many hours on in long course events).

Zendurance Cycling is based on simple principles heavily influenced by Tai Chi (sound familiar ChiRunners?) and the way we connect with the earth. In the case of cycling, unlike swimming or running this connection is intimately partnered with our bike. Zendurance Cycling encourages us to approach cycling and our connection to our bikes as a beginner with curiosity and patience. Much time is devoted to learning how to stand (that’s right I said stand) in the optimal position for engaging your core and proper alignment. From there you move to the basic position for all cycling (called First Position). Zendurance Cycling gives you the tools to mindfully consider your connection with the bike at the saddle, the handlebars and the pedals. Many exercises are offered to encourage the habit of strengthening these connections and develop the foundation for Velo Nirvana. Subtle shifts in the connection with the saddle form an important basis of determining the approach to your specific cycling plan (hills, wind, long course, short course, etc.).

While positioning for road bikes and triathlon bikes (Aero position) are both discussed in full detail ,the Zendurance Cycling approach makes it clear that first position skills are best developed on a road bike geometry-to the extent that triathletes are encouraged to spend a good deal of time (not necessarily a lot of money) on a bike that allows lots of first position practice. Shane suggests that even a relatively inexpensive road bike will serve this purpose well. The benefits learned here can then be carried over to the aero bars and steeper seat tube angle.

I was also relieved to read about the importance of hill training in Zendurance Cycling. This may be self-evident to experienced cyclists but I was happy to hear that when I do get outdoors (Shane rides on his trainer even when it is nice outside if that tells you how important working in your Velo Studio is) I am best served by finding some hills. The reason for this is and its many benefits are thoroughly explained in Zendurance Cycling.

There are many exercises, lots of warm-ups and a variety of techniques to improve your cycling throughout the E Book and Audio Guides. Zendurance Cycling is truly a gift from the velo gods that will make your cycling better and improve your multisport experience. The complexities involved in including the bike in a mindful approach to riding must have been numerous. I for one often wondered if anyone would be able to tackle cycling from this perspective in a meaningful way-if it could even be done.

Zendurance Cycling has proven that it is not only possible to do this but it is possible to do this in a manner worthy of its cousins Total Immersion and ChiRunning. No one person is more qualified to do this than Shane Alton Eversfield and I know many multisport athletes, cyclists and velo faithful will be forever grateful that he had the courage to take this on. If you are a multisport athlete, if you have benefited from Total Immersion and/or ChiRunning then you owe it to yourself to purchase a copy of Zendurance Cycling and put it to practice. Then you can truly be a triple threat against energy waste and injury prevention no matter how long or hard your event.

Note: There is a special complete package deal that allows you to purchase the Total Immersion Book, ChiRunning Book and Zendurance Cycling bundle for one special price! This makes a great gift for the multisport athlete in your life. See product link here.

The Race:

The Poconos IRONMAN 70.3 is a USAT sanctioned Half IRONMAN or 70.3 distance triathlon consisting of a 1.2 mile swim, a 56 mile bike and a Half Marathon run.

Time & Location:

The race takes place Sunday morning and wraps up with an awards ceremony in downtown Stroudsburg, Pa. The race course covers the grounds of the Poconos state Park just east of Stroudsburg, Pa. on I-84. There is ample lodging at great rates at the many hotels in the area including our motel of choice The Flower Field Motel.

My (first) IRONMAN 70.3 Race:

This was my first ever IRONMAN 70.3 triathlon! I was very impressed to see the hard work that went into making this event a success. Unfortunately, (this is my biggest complaint about this race) the transition area for T1 and T2 are in two different physical locations. This was very frustrating for a newbie in terms of gear organization and planning (the pre race materials and organization are very helpful) and made it difficult for my wife to follow me. The swim course, bike course and run course were very far apart. For this reason I would not call this race a very spectator friendly race or a family friendly race unless you want to just dump them downtown to wait for you. My advice-bring a small group of family or friends to help kill the time.

SWIM (1.2 Mile)

The swim venue was new for the 2012 race. I have a lot of experience in open water swimming and this was by far the best swimming venue I have ever swam in. Maybe I am just used to swimming in NYC rivers but the clean, pristine nature of this pond was incredible! Located on an abandoned ski resort the pond is definitely spring fed. An exhilarating 64 Degrees on race morning it was the coldest water I have swam in.

I was very concerned about this but my De Soto T1 First Wave wet suit did me right (as always) and by the time I got in the water I honestly felt that it was warmer than the NYU Pool where I train!

Sighting was a breeze and although there was a low fog on the water it was simply beautiful when the sun rose above the trees and hit the water. There was no opportunity for a warm up swim and I know many of the other triathletes were frustrated by this. For me it was not a problem as I was only looking to finish the race. As it turned out this swim was a PR for me. I may have come out too fast and burned a few more matches than I intended but I will chalk it up to inexperience at this race distance.

T1

I had no problem with the run in from the swim even though it was fairly long and rough old pavement. I had already agreed to just try and finish this race-taking a shamefully long time in the transitions. It took me so long to dry off only to realize most folks were changing into dry clothes to avoid being wet in the cold air. I had my T-Mat set up dialed in by now (my third triathlon) so it made things easier.

Bike (56 Miles)

The bike course was changed for this year owing to the change of swim venue from last year. The feature that most excited the racers this year was an initial four mile drop off the side of the mountain which was definitely the fastest decent I had ever attempted in my short cycling career. If I wasn't so wet and frozen I probably would have been more scared but once again my bike handled flawlessly. In so many situations I have put my life and well being in the hands of my Lynskey T230 bike and it has never let me down. Having a titanium frame gives me the confidence of knowing I can push the limits and always come back form places where aluminum or carbon would never let me tread.

Next was the scenic park road mentioned in the race literature and it is indeed gorgeous. I must say the entire bike course is simply stunning. I am beginning to detect a theme of triathlons set in gorgeous locations to help you forget the pain. I find this curious as a newbie since most people are not really taking the time to soak in their surroundings (hey, it is a race). The out and back was full of nice rolling hills but after that it is just hills and then some big hills to boot! I was not prepared for the amount of hill riding and quickly decided to take some drastic measures and reduce effort at all costs. My personal mantra for this race, which I repeated every time a rider passed me was "You still have to run a Half Marathon". As a side note I threw my chain twice due to hitting some big pot holes while shifting gears. I also had a gel pack explode on me and coat my hands and aero bar in sticky gel. Overall I am very disappointed with with my bike leg but at least I know what I need to do to improve.

T2

This was a completely separate location from T1 and our stuff had to be preset the day before with not opportunity to check in on it race day. I took a massive amount of time in T2. I may have had the longest T2 time of the day but I had agreed pre race to take lots of time to body glide my feet well and make use to the bathroom facilities. Unfortunately I was having some digestive difficulties which I do not blame on my fuel choices as much as my lack of real world testing in training.

RUN (13.1 miles)

The run course includes portions of the celebrated Poconos Marathon course. Supposedly very fast (a Boston Qualifier) I found the out and back course to be very challenging. For starters, and this is very picky but almost the entire run course has was I consider a severe cant which is great for drainage but rough on your legs. The run course heads out of Downtown Stroudsburg and heads up Pocono Mountain Road. It is an out and back course. I wound up run/walking the second half and struggled to stay in the race. I had always only hoped to finish the race but i began to wonder if I would make the cutoff. I did not regret the long times in T1 and T2 because they were part of my original race plan and so was "just finishing" so the fact I was sticking to the plan was enough for me.

Overall (70.3 Miles)

I was a little overwhelmed since this was my first ever IRONMAN 70.3 triathlon. I do want to take the time to be clear that I struggled at the end of this race but I have struggled at the end of every triathlon I have done so far. Struggled in a way that is unique in its pain, perceived effort and mental and physical demands. I have run many running races, half marathons and three full marathons. I have never experienced anything in sports quite as painful and difficult as a triathlon. I say this not to brag for myself but to just reiterate how amazing the accomplishments of others are, including many of my teachers, students, friends and fellow athletes.

Even though this IRONMAN 70.3 race is in my backyard (only 1.5 hours form NYC) I am not sure if I would want to do this race again. Everything about this race points to a must do, yearly race EXCEPT the dual transition areas, which may be a deal breaker for me. The cost of the race is too much to have to put up with the complications caused by the physically separate transitions but with time I may change my mind. If you want an IRONMAN 70.3 race is a beautiful location with great organization and excellent support then you should check out this race. Just make sure you read the pre-race packet closely, get your head around the two transition thing and bring a wet suit!

The Race:

The Aquaphor New York City Triathlon is a USAT sanctioned Olympic distance triathlon consisting of a 1500m swim, a 40km bike and a 10km run.

Time & Location:

The race takes place Sunday morning and wraps up with an awards ceremony at the finish line in The Central Park. The race course covers a stretch of the Hudson River (yes, I said swim in the Hudson River-get your learn on if you are still stuck in the 70's), the West side Highway up to the Bronx (out and back) and a brief traverse across 72nd St. into The Central Park for a 10km loop that finishes at the bandshell. Being a local my lodging was at home.

My (first) Olympic Distance Triathlon Race:

This was my first ever Olympic (OLY) distance triathlon! I was a volunteer for the 2011 race so I was already aware of the absolute peak of hard work, organization, and energy that went into making this event a brilliant success. Because the bike course is the West Side Highway, the transition aware is cutoff from the run and the rest of civilization further into Manhattan. Unfortunately, (this is my biggest complaint about this race) this makes it difficult for spectators but not impossible The ease of access inside the park balances this out. If you are hoping for your family or support group to see you, swim bike and run you will want to get some advice from a veteran of the race. For this reason I would not call this race entirely spectator friendly. My advice-make a plan in advance and scout it out ahead of time!

SWIM (1500m)

"You could drop a bag of chips in the river and it would finish the swim in 20 mins."

-NYC Triathlon Saying

The swim for the NYC Triathlon is infamous and legendary. It is timed with the outgoing tide and the result is a very fast current that is with you as you swim to a race PR. I will not go into too much detail in this post but know that the swim is fast and furious. Unfortunately this can be unnerving for swimmers inexperienced in open water or fast moving current. It is essential that you have the right headspace for this swim or you could quickly get yourself into trouble*.

Towards the end of the race I was smacked in the face by a jelly fish or parts of one. It stung my face on my left cheek bone and above my left eye but it was no big deal.

My De Soto T1 First Wave wet suit gave me the confidence I needed (as always) and the two piece construction meant I was out of the suit lickity split and ready for T1.

T1

The run in from the swim to (Yellow) transition is really long! It is paved but felt like a half mile minimum. I had the best T1 I could have hoped for since this was my first time trying to do a transition at full speed. I was really worried about the super steep hill up to the highway but I managed it well without falling over. In all very proud of this T1 and even more psyched that I know I can do better!

Bike

The bike course is almost entirely on the West Side Highway or more accurately the Henry Hudson Parkway 9N. This presents the single greatest obstacle to the bike course (especially for first timers) which is the lack of opportunity to train or scout the actual course. Due to the fact that this is one of the busiest stretches of road in the world there is no opportunity to try a test ride. As this was my A Race for the season I was very prepared for this race and really pushed the bike to the limit. I was forced to hold back in section of the road that I was unsure of but pushed hard on the down hills, turning a big crank and reaching terrifying speeds that I had not experienced before! There were a few nasty crashes and many riders with mechanical issues. The course was really fun with only a handful of rough spots and one or two huge potholes that I had scouted from a car before. Overall I am very pleased with with my bike performance and can't wait to race it again without the limitations of a newbie.

T2

There was a great chute into T2 and I was able to execute a flying dismount (only my second in a race) but sad to see some nasty gravel at the Dismount line. This transition was really fast for me although again, I think I could do better. There was a huge hill back up to the traverse across 72nd but I had scouted it well and used some ChiRunning hill technique to glide right up it.

RUN

The run course was a blast for me and felt very familiar to me as a veteran of The Central Park and many running races there. I had trained and practiced the actual race course many times, including several bricks. Out of good fortune or dumb luck I was fortunate enough to start early. The Sun was only just cresting over the treetops as I crossed 72nd which was relief to me as I knew from experience that I would have minimal exposure on the east side of the park. Many triathletes behind me who started in later waves were not so lucky and I hope they hydrated well. I had a great run and was able to stick to my race plan but came up short with less than 1.5 miles to go. I was really sorry I did not utilize the last gel pack I had (left it at T2) which I did not take in order to minimize possible digestive problems. If I had been more careful (read experienced) with fueling here I think I would have the last match or two I needed to finish strong. At any rate I managed to dig up a strong kick and finish strong thanks to the ChiRunning technique!

Overall

Couldn't be happier about my first OLY distance triathlon and my first and only A Race of the season. A lot of hard work and effort-daily hard work and effort went into the prep for this race and I could not be happier with my performance. If you want a great race experience with awesome support and organization in NYC then do yourself a favor and register for the NYC Triathlon.

*Special Note

I want to acknowledge that there were several deaths in this race in 2012 and have been a few in past races. As a volunteer on the run course in 2011 I heard about a two swimmers dying in the race and I was devastated. When I began my quest to race triathlon I researched these tragic incidents quite a bit. If you are not aware there are a number of phenomenon that occur prior to an open water swim (especially at a race start) that can contribute to disastrous medical circumstances or aggravate existing ones. I am not a doctor but I have worked very hard to explore this phenomena. The single best training I can recommend is Total Immersion training. It is not natural for humans to swim. We have a natural instinct to avoid water that you must learn to deal with if you are going to swim in open water. I also recommend getting experience outside of racing with groups such as NYC Swim (they host races but you may swim them for training purposes). I have dedicated myself to this pursuit because of the example of the athletes who lost their lives doing something they love. I didn't feel right reporting on this race without mentioning them. My thoughts are often with these athletes and their families.

Dodge Fitness Center at Columbia University, Saturday, March 10, 2012 Begining @ 7:30 AM

For more info on these 2012 ChiRunning Clinics click here.

This will be my first ever Olympic length triathlon and I am so jazzed. I will be posting progress reports on my training details here. If you have any pointers I would appreciate them. If you are coming out the the event to watch or if you are racing that day let me know!

Special thanks to all of those who have been so supportive including all teh memebers of Team Green Dog, Lars, Joel and Vince and especially my racing sponsors especially Lynskey Perfromance Design, Spokesman Cycles, and Vega Perfromance!