Wednesday, December 31, 2008

Another victim of Soledad

You might remember me interviewing my buddy Dan back in March on how he felt about climbing (or walking) Mt. Soledad in La Jolla, but yesterday I had the fortunate experience of interviewing my good friend Greg Kurras after he first attempt at climbing Mt. Soledad...

It was good to catch up with Greg since he moved to Seattle over a year ago, and it was definitely good to get some saddle time again because I definitely need it!

I got a nice welcome back to training reminder the other day when my flight landed at BWI at 745am in gate A1, and I needed to be at B14 for my 8am connecting flight back to SD. So, the 5 min tempo run through BWI with a full laptop bag kinda hurt. eesh :)

Wednesday, December 24, 2008

Happy Holidays!

to everyone out there in blog land... Happy Holidays! Enjoy the downtime, and eat a lot of food!

Tuesday, December 23, 2008

You know you're a triathlete when...

... you walk into a nice, warm cozy house for a Christmas party after walking outside in the cold air, and when your glasses fog up, you actually say "Oh damn, my goggles are fogging up."

Seriously. I was glad no one heard me when I said that. NERD!

Wednesday, December 17, 2008

How to pee on the bike

Chris - like Beth said - careful what you wish for!...

When I first started in triathlon, my TNT coach Gurujan Dourson, would always talk about peeing on the bike. It was weird because TNT usually attracts a lot of newbies – most of whom don’t care about peeing on the bike in a triathlon. He would always preach “practice, practice practice!” and all the girls would go “eww eww eww!”

I however immediately caught the triathlon bug, and always made note about the severity of his tone whenever he discussed said subject. You could say I was curious and intrigued by this concept, but felt that I would do it only when necessary, rather than going out of my way to perform such act.

He always made a point that this “natural process” is as important as quick transitions in a race, since if you have to go and CAN’T, you are either going to be miserable, or have to stop. If you stop, you better stop at an approved place, or if you don’t, you’ll get fined and have minutes added to your time! I don’t care if you are FOP, MOP or BOP – minutes are minutes, and minutes are the enemy!

I first learned how to pee on the bike during WF 2008 (twice). I had no idea what the “correct” method was, but I found something that worked for me, so to me, it’s correct! During IMLP this year, I damn near received my pro-card in the practice.

The Act

The key to letting it all go is a downhill, some relaxation, and a carefree attitude. Once you crest the hill, stop pedaling, stand up on your bike, and try to relax a bit. Personally, I find I can’t relax while seated, and I definitely can’t relax while pedaling. Once gravity has taken over and you start descending, let loose. It might take a second or two of concentration, but once it starts, there is no stopping until it’s done. Also, don’t worry about other people behind you. Once they realize what is happening, they will get out of the way very quickly.

Let me also say that after doing it once, it becomes so much easier to do it again. At WF, I peed at miles 40 and 45! At IMLP, I simply lost count.

Now, some say “Gross – now you’re covered in pee”. Listen people, it’s all about getting to the finish line ASAP, not smelling as good as possible. But realistically, it can’t smell all that worse how everything else smells. Not to mention you’re doing it on the bike, which means the wind (not to mention the wind from going downhill) will help evaporate things very quickly. Oh, and if you are properly hydrated, it is probably closer to evian than anything.

If you have other ideas or better ways – let me know!

Monday, December 15, 2008

How to launch a snot rocket successfully & efficiently

(Beth, you said you wanted more posts - so here you go - enjoy!)

As seen on

Some might view this article as divulging a potential competitive advantage, while others may get a laugh out of it, but the bottom line is that you will no doubt benefit from reading this.

I was inspired to write this article when, about 10 months ago, I performed the rather natural motion of a single-handed-consecutive-double-nostril-snot-rocket, and received a compliment from my good friend Pat. After witnessing this act, he said “Whoa, Denner, that was amazing how fast and efficiently you did that.” I was of course honored and gave Pat some pointers for the next time he had some drippage.

As we approach the winter months, you will no doubt notice that while on your bike rides or runs during the colder temperatures, you will have to deal with the runny nose.

Because riding a bike takes considerably more coordination than running (for most people anyways), this “trick” may help you continue to build your aerobic base, while not putting yourself at danger for crash (although I can’t speak for anyone behind you). Without further adieu, here is how the act is performed.

First and foremost - make sure no one is behind you when you do this (unless they are your competition).

Take one hand (I prefer my left), and with your thumb and index finger, create a “chopstick” looking configuration:

Now, place your index on the opposite nostrol, and give a small tilt of the head towards your open nostril side. Pay close attention to not dropping your thumb into the trajectory path of the launching nostril.

Index Cover, Thumb Open

Index Cover, Thumb Open

Now, give a quick, yet forceful exhale.

After the snot has left your nostril, immediately, give a quick movement/flick of the wrist, and cover your other open nostril with your thumb.

Just as quickly, give another quick and forceful exhale.

Thumb Cover, Index Open

Thumb Cover, Index Open

If necessary, feel free to repeat. (If you notice, yes, that is a 140.6 sticker in the background, and this practice no doubt helped me get there).

With practice, you should be able to execute this maneuver in under half a second.

Best of luck!

Saturday, December 13, 2008

Off Season

Paul at wrote a great article this week on the off-season. It echoes a lot of what I said before in this article (note the image in the article and you'll get it!)

I share a lot of the sentiment in this article. My typical off-season usually includes at least one month of " ", as in NOTHING.


Zero training.

Although I had my 3 week vacation back in August, I start cycling again, with the occasional run, and completely avoiding swimming :) I started up again because I had a goal to hit in September (more on that later), and training was "kind of" fun. It was fun b/c there was no structure, and I had gobs of base to play with. I was also feeling a pressure to succeed next year, so I felt I had to keep it up.

But then I started going back to school for my master's, and realized I wasn't enjoying training that much. Training became a stress, where it normally provides an outlet. So, a few weeks ago, I finally hit the point where I said "No More", and the only things I have done since then have been 1-2 long bike rides, the occasional easy run, and lots of yoga and stretching. I needed to re-prioritize. I need that balance. Balance is something that I strive for on a daily, weekly and yearly basis.

I know that when January comes around, things will be different. I will need focus, and to be mentally and physically rested. For some reason, December is always a hard month for me mentally, and I just need to get through it.

One of the main reasons for my month de nada is to want to get back into training. Now that I am getting stuff straightened out, and doing things I don't normally do during training (like going out for a few on a tuesday), I am going to enjoy the rest of the month, enjoy the time with my family, and get ready to hit it hard come January 1st (err.... 2nd :)

Thursday, December 11, 2008

Eat with your hands post on

Wow, this actually made my day, if not month!

A number of months ago, I emailed Mark Sisson about "Primal Utensils" - ie. eating with your hands. We went back and forth a few times, and this latest post on eating with your hands is the best!

Check it out!