Elephants are Nice

iPhone 581 Courtenay’s family is all on Oahu for Christmas. It’s exciting!  Sunday I met Courtenay’s mom, Sally, for the first time, then Monday she took us to the Honolulu Zoo. Sally’s best friend from 1st grade, who she didn’t see for almost half a century before reuniting 5 years ago, works at the zoo and was able to give us the super special awesome tour, which involved feeding the elephants and getting to pet their trunks!! It was SO cool!iPhone 583

The Honolulu Zoo was amazing, and I can’t believe that it was my first time there after living within a mile of it for over a year. Wow! I saw tigers, and a rhinoceros, and giraffes and a toucan, and two turtles trying to mate (interestingly, this was the only thing Courtenay took a picture of during our visit), which is something hard to imagine until you see and hear it (groaning, loud shell cracking, and very slow hip iPhone 586thrusts) I say “trying” because we found out that Zoos can’t just let their animals breed whenever they want, there’s an organization that determines when and what animals need to breed based on where and how the new animals can be cared for. So they implant birth control into the animals.

Did I mention the orangutans? (I ask as I try to steer my writing away from from animal sex.) The male, Rusti, had super long dreadlocks and looked a lot like some Seattle kids I grew up with ;). Sally’s friend told us that Rusti can be “quite romantic” with his girlfriend and exhibition-mate, Violet, but fortunately we didn’t see that or I would feel obliged to add a picture of it.

How Many Shoes Does a Training Trip Take?

I’m in Honolulu! Courtenay and I are staying with her brother for the next few weeks, and training in the warmth and sunshine of not-Seattle. I’ve been trying to get Courtenay to document our trip by filming it, but so far all we have are a bunch of images of her trying to get away from the camera. Soon I’ll resort to the self-filming technique popularized on YouTube by those without friends.

When we arrived we realized that I won an unplanned contest. She brought 6 pairs of shoes (running shoes, bike shoes, walking around shoes, and 3 pair of flip-flops) while I brought 7 pair (All K-Swiss: 2 Keahous, 3 pair of K’onas – one old pair for walking around in, one pair for track workouts, and one Brazil Flag pair for making myself popular when I head to Rio next month – bike shoes and a pair of K-Ruuz for racing in). See? I win.

Perhaps situations like this are why I find this video so funny.

Weekend Edition: OMG OMG OH! MY! G-D!

This weekend is going to be exhausting. I leave on Tuesday for Hawaii, and really won’t be back in Seattle much for the rest of the year. That leaves me three days to clean up the gigantic mess of unsorted stuff I’ve collected from the past 40 races I’ve done. Basically I’ve taken over a good portion of my parent’s house and if I don’t get rid of a bunch of stuff I’ll have to listen to my mother nagging me over the phone for the next year, “Ben, what do you want me to do with the box of stuff you left by the dining room? And did you need this stack of papers on the desk in the hallway?”

I’m feeling a little overwhelmed. Maybe I should go run to calm down.

Moving?!

Yesterday I heard from the USAT Lords that I have been approved for residency at the Olympic training center. This means that I can live permanently on campus in Colorado Springs. There are OTC campuses elsewhere that hold quite a bit more appeal to me, but Beggers should not be choosers, right? Apparently USAT doesn’t have any beds in Chula Vista (San Diego), which is where I would prefer to live, but they will let me go there for a few months this spring! I’m a little bubbly with excitement, as much as I love my home in Seattle, I also love the adventure that comes from moving and learning a new place. So my latest plan for the next 4 months is this:

December 15th to January 13th: Honolulu with Courtenay
January 17th: Fast Triathlon in Brasil with Chris Foster* and Matt Chrabot.
End of January: come back to Seattle, pack my stuff into the Honda Element and drive south.
Feb-may: training in California!

I’m not so keen on driving straight through to Chula, so I will definitely be looking for some people to stay with (and possibly train with) along the way.

I’m goin to miss my friends and family, but I think this move is going to be really fun.

*Courtenay would like to point out that she suggested that Chris would be a good teammate for the fast triathlon AGES ago. Thanks for the good idea CB.

Please Keep Our Pools Open!

Photo of Saint Edward State ParkMy pool is closing on December 31st. This is inexcusable given the state of recreational swimming pools in the Seattle area, and the growing interest in the sport of swimming (thank you Michael Phelps). In general, the Seattle area has very few public pools, and the pools we do have are old, antiquated and short (the lone 50m pool within 20 miles of Seattle is only open from June to August). Forty miles south of Seattle we have the Weyerhaeuser King County Aquatic Center – a state of the art facility designed for high level competition – which has helped raise the quality of swimming in Washington State tremendously. Aside from KCAC, however, we have too few pools, almost all of which are old, poorly managed, and have  too many people trying to use them. The Seattle Public Pool closest to my house has lap swim in the mornings from 5:45-7:15. During that time there are two single lanes and two double-wide lanes. To swim in that 90 minute opening you will most likely share a lane with 5-10 other swimmers of varying ability. The next closest Seattle Public Pool has no morning lap swim times because there are two high school teams and a club team that have to coordinate practice space – the first group gets in at 4:30am, and the last group finishes at 7:30 in time for school.

And yet the State of Washington believes that there is no demand for more pools, and more pool time at each facility.

Six months ago the St. Edward State Park Carole Ann Wald Memorial Swimming Pool was reopened by new management after a 6 month closure when the State Parks Department cut funding for pools. West Aquatics won the bid and the pool appeared to be running much more smoothly than before. The pool offered all-day lap swim, so even during synchronized swimming and water aerobics there were lanes available for lap swim. I found that I could swim later, get more sleep, and have a less crowded lane thanks to the flexibility of the pool schedule. And I wasn’t the only one; the regulars from the area who I know from doing the lap swim scavenger hunt (where we scout our way through a dozen pool websites to find a lap swim time that fits with our changing schedules) were all switching to St. Edwards Pool so we could have a reliable place for lap swim, without the danger and hustle of sharing a lane with 10 people.

Additionally, the staff at St. Edwards Pool are wonderful. They know the names of the regulars, they listen to suggestions, and work really hard to improve the facilities (after sitting empty for so long the pool had a few odd smells and needed a mild makeover – which the staff willingly gave it). Swimming at St. Edwards is the first time in Washington State that I’ve felt like I was part a community at my pool. I wasn’t told to swim someplace else because I was too fast (that has happened at several Seattle Public Pools, and at University of Washington) and I wasn’t forced to wake up hours before dawn to swim in a hot bath with dozens of other desperate swimmers.

Even with such success at creating a great swimming destination, I was only mildly surprised when a couple of weeks ago this notice showed up on the pools door. It basically says that the economy is bad and West Aquatics is worried that they will not make any money off the pool. As such, they gave 30 days notice to the state and will close the pool on December 31st. I say mildly surprised because the pool management did nothing (literally nothing) to market their pool. No signs, no ads in the local Competitor magazine or the town newspaper, no posters on the bulletin boards of the overly crowded pools nearby, no new-member specials, no free-swim days, no community pool parties, no promotions of any kind to let the community know about this little gem of a pool in their own back yards. For the health of the pool and flexibility of schedule, I have not problem sharing a lane with a couple other people. The area clearly has enough patrons to demand the facilities, they just don’t know the pool is there, and West Aquatics never even took the time to update their website with a reliable pool schedule.

A reliable source told me that over the past 5.5 months, West Aquatics has lost only $3,000 – a pretty small number for the first six months of any business. Furthermore, swim lesson registrations have been increasing rapidly, the new year promises to bring resolution swimmers, and triathlon season is just around the corner. A little marketing could go a long way to turn that $3000 around. The maintenance required is inescapable. The quote to fix the pools heating system was $8500, which is a lot for a small organization like West Coast Aquatics. But the State of Washington has agreed in contract to pay any maintenance fees over $2500 – meaning the organization knew the limit of their maintenance responsibility going into this agreement. The fact that West Aquatics now claims that the maintenance fees were much greater than expected is preposterous and, basically, a lie.

West Aquatics’ motives for pulling out of the St. Edward management are rather unclear. The notice provides little honest or useful information, and the ultimatum of definitive closure gives the community no way to help the situation. We need a new management group to take over, one that actually cares about the outcome of this community pool (the way the current lifeguards do), and we need the State to put money behind a desperately needed public resource.

As if West Aquatics hadn’t created enough disdain among the pool’s patrons, they changed the pool hours so that there is no more morning swim on Tuesdays and Thursdays. There was no prior notice. The only way I know this from a sign beside the locked door this morning announcing the pool’s limited hours from now until its imminent closure on December 31st. Had the friendly lifeguards known this, they likely would have told me when I bought my December pool pass, but since they were laid off last weekend, my guess is they didn’t know.

With the pool closing, I’m not sure that West Aquatics cares that I and many of the other St. Edwards Patrons have very negative feelings toward their organization for its lack of communication skills and terrible handling of our community pool, but I would encourage those who feel strongly about public health, and the benefits of public pools to contact the Washington State Parks Department* and tell them that swimming pools are good for the community, they are in demand, and they are worth supporting. Especially if the State can find a group to manage the pool who can do it honestly and with true investment in the future of the facility. Step 1 for the next group to take on facility management: put out a suggestions box – my suggestion? The pool is in the middle of a 316 acre state park and has been closed for six months, nobody will know it’s there if you don’t tell anyone.

*The Chairman of the State Parks Commission, Eliot Scull, can be reached by email at eliot.scull@parks.wa.gov Just a quick email letting him know that pools are important is enough to let him know that we care. Thanks.

Weekend Edition – Snow’s coming, but I’m going surfing

I leave for Hawaii in 10 days for a month of winter training before I head to Brazil for my third Fast Triathlon (or Triatlo Rapido as the natives call it). Matt Chrabot and I are finalizing our team and looking to upset the Brazilian team, which has thwarted our valiant attempts for the past two years. But more about that as it gets closer.

Yesterday I went in for my first massage in a while. When I’m not training at my limit it seems silly to pay lots of money for massage therapy, but now I wish I had gotten more massages during my off-season. It’s those times when you aren’t training at your max that you can make the most progress on breaking up your tight muscles and improving flexibility and biomechanics. Plus, after skiing, traveling and trail running for the past few weeks, that massage hurt way more than I thought it would.

While I was laying on the table, I started wondering what exactly makes a good massage therapist. There are a handful I’ve been to that I will recommend to anyone, and will pay a premium for – but everyone of the people on that list has a different style of massage. Today I went to Liam, who works out of Inewmed and a has crazy strong fingers from rock climbing. Jenny in south Seattle has a more classic method, but great intuition and responds well to requests. Then there’s a woman in Kent (way south of Seattle) who does Shiatsu massage with her feet! All three of these people have sent me off in much better shape than I came, and yet – other digging in to the key areas: hips, legs, and back – I can’t single out any specific techniques that set my favorite massage therapists apart from the other 99% that I won’t return to.

So ten more days of standard fare – chores, meetings, season planning, and some training – and then I’m off to O’ahu for blue skies and ocean swimming with Courtenay. I wonder if I’ll miss the indoor pool or the sting of running in 33 and rainy. Just in case, I’d better get off my computer and make the most of this weekend!

The mountain looks bigger from down here

This is week #1 of training for the 2010 season. I have 48 weeks left until my last race, 16 until the first World Cup of the season, 16 until I race my first World Championship Series triathlon in Sydney… I look at these numbers and start to wonder why I’m sitting on my trainer in Seattle, where it’s 30 degrees outside. Am I crazy? This season I plan to run around 3000 miles, ride my bike for nearly 15,000 miles, and swim a cool thousand miles. Suddenly 48 weeks  doesn’t seem like nearly enough time! Can I put in extra now and earn vacation time this summer? (Ironically, yes, but the “vacation” will come in the form of rehab.)

I’m excited for what lies ahead, and feel privileged to even have the opportunity to attempt the summit.

No more catch-up

I feel like I have been playing catch-up on my blog for a year, and it makes for boring reading. So instead, I’m just going back to rambling about my day as if everyone reading knows all about the last few months of my life.

Today I’m officially back into full-time training mode. Victor has been telling me for weeks that I can start training again as soon as soon as I have the itch for it, but skiing and weekend trips to Canada and late nights with friends seemed like it was far too much fun to be interrupted by preparation for a racing that’s still four months away. But alas, the rain stopped falling in Seattle, and the mountains are icy and the Nordic skiing is still a few weeks away from opening, so I might as well pull on some bib-tights and ride my bike.

Along with the start of training I went into inewmed today with a fresh pee sample and a hungry stomach. I’m doing a full metabolic analysis through Genova Diagnostic. According to their website the this test will provide “a comprehensive nutritional evaluation to identify specific imbalances of vitamins, nutrients, and essential co-factors. This profile also provides assessment of gastrointestinal dysfunction and detoxification impairment.” Meaning when Inewmed does my nutrition planning for 2010 it will be based on science and data, rather than pure observation and guesswork.

I feel healthier and more energetic going into next season than I have the past two years. I remember in 2008 calling Matt Dixon, an elite level coach in San Francisco, to ask what it meant if I was always tired, always broken down, and couldn’t sleep. This year, I can knock off a 10 hour night any day of the week, my family seems to enjoy being around me again, and I’m not struggling to recover between workouts. A big part of this is the work I’ve done with inewmed, and the rest, I believe, is having a really good coach: Victor Plata.

Empowered by feeling healthy, and knowing that I’m in good hands again next season, I decided to make my first big PR error on Slowtwitch about how since I started using BASE Amino (to link this thread back into the theme of the post I should point out that BASE Performance partners with inewmed for some of their products) regularly (mid-summer) I have become faster, stronger, leaner and have lost about 5% of my body weight. That’s pretty significant, and it makes me wonder how strong the correlation is between my regular use of BASE Amino and the weight loss. So, I asked the Slowtwitch crowd if anyone else had seem results like mine associated with the product. Then – and here’s my PR blunder – I put in an aside pointing out that I pay for BASE products, which was a short way of saying that I’m not making up my story for some unknown incentives. You can check out how well I made myself look like a jerk right here. Oops.

Maybe I’ll be more successful at upgrading my computer to Windows 7 and developing a new website for Rory.

I Need Mo’ Movember

photo A lot of great things have happened this month. So much good stuff that a) I haven’t had time to write about it, and b) I don’t ever want December to come. Aside from my actual race, my 7th place qualifies me for USA Triathlon’s 2012 team, their second highest national team level. Hopefully this means that next year I can make the World Championship and World Cup series my focus, and I won’t have to roam the world in search of ITU points in order to maintain my ranking.

More important than triathlon, however, my sister gave birth to an 8lb 5.5oz boy yesterday. I was the first visitor, so I got to spend some quality time holding little Carter Timothy Lamb. He was impossible to wake up, so it was like holding a warm little brick of newborn baby – super fun.

Now, you may notice in the picture that I’m rockin’ a killer ‘stache (look closely – my genetics have a different perspective of what it takes to make a ‘stache “killer”). That’s because it’s Movember (formerly known as November). But before I lead you to believe that I’m growing my moustache solely to raise awareness for man cancers I should tell the story about how I became so good lookin’.

Back in October I stayed with my friend Mark. He was the reason I got into cycling after college, and when I saw that he had grown a killer ‘stache I thought it was another excellent idea. I watched this video and followed the directions to a T. My beard was growing fine until I shaved my head for Huatulco – a bald head looks weird on top of a scraggly beard. I trimmed it down to a goatee, and kept it there until about a week ago when Courtenay convinced me that a thin moustache looks better than a chin bush.

PB180132 Still, my girlfriend hates the lip fuzz, so when I heard about Movember – a month-long campaign to raise awareness for testicular and prostate cancer – it seemed like a pretty perfect charity event for me to take part in. Now, I know boy cancers aren’t the at the forefront of most people’s concerns right now – with DC changing breast cancer screenings and all – but testicular and prostate cancers are big problems, and deserve some attention. So click on the link to my Movember Donations Page, and give a few bucks to a good cause. Do it because it’s a good thing to do, and help save my ‘stache at the same time.

Here’s the official donation request:

Hi,
I have decided to join a global movement that is bringing much needed attention to cancers that affect men.  I’m doing this by growing a Moustache this Movember, the month formerly known as November. My commitment is to grow a moustache all November and I am hoping that you will support my efforts by making a donation.  The funds raised go to the Prostate Cancer Foundation and the Lance Armstrong Foundation (LIVESTRONG).
What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime and testicular cancer is the most common cancer in men aged 18-35.  Facts like these have convinced me I should get involved. 
To make a donation, you can either:
•    Click this link http://us.movember.com/mospace/494091/ and donate online using your credit card or PayPal account , or
•    Write a check payable to ‘Movember Foundation’, referencing my Registration Number 494091 and mailing it to: Movember Foundation, PO Box 2726, Venice, CA 90294-2726.
All donations are tax deductible to the extent permitted by law.
The Prostate Cancer Foundation will use the money raised by Movember to fund research to find better treatments and a cure for prostate cancer. 
The Lance Armstrong Foundation will use the money raised by Movember to fund:
•    The LIVESTRONG Young Adult Alliance program which has the goal of improving survival rates and quality of life for young adults with cancer between the ages of 15 and 40.
•    Research initiatives to further understand the biology of adolescent and young adult cancers.
For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please go to http://us.movemberfoundation.com/research-and-programs/.
Thank you

-Benjamin Collins

A Guide To Hot Races for Cold Climate Competitors

image Yesterday I called my Huatulco race report the “short version”, which is a bit of a lie. I did not leave out many details about the race itself. After the race I tried my best to rehydrate, so that I could enjoy myself at the athlete reception (read: “after-party”). It seemed to work. After a week of forcing copious amounts of salt into my system, it was pretty hard to drink anything but straight water.

Speaking of electrolytes, I brushed over the heat issue at this race, but it’s worth mentioning, because my performance in Mexico shows an evolution in my ability to race well in the heat (my last trip to Mexico resulted in me DNFing and waking up after a serious bought of heat stroke in a Mazatlan hospital). This newfound heat tolerance has not come through passive acclimation, but through active pursuit of research and methods to improve my body’s temperature regulation, pre-race hydration levels, and to help keep myself cool when it’s simply too hot for sweat alone to do the job. Electrolyte and Carbohydrate Drink, Nuun, sea salt, and carbohydrate loading were the key to hyper-hydration in the week prior to the race, but while training in Seattle I also had to create an artificially warm environment to allow myself to acclimate to uncomfortably hot exercise.

About two months ago I stopped using a fan while riding the indoor trainer (with Seattle’s fall rain and a broken wrist, I had only ridden outside three times since August), and I gradually added more and more layers to my running uniform (for my last track workout I was wearing four layers of K-Swiss long sleeves, tights, run pants, and a hoodie). Along with this heat simulation I had to force myself to drink way more fluid than my natural thirst demanded. When it’s cold out I am simply not as thirsty as I should be. For instance, one day I did a long run in full layering, but because it was cold out I forgot to drink and stop to refill my bottle. I ended up losing 4% of my bodyweight in sweat, which means I was very dehydrated. Luckily I only made that mistake once, and by the time my training block was finished I was used to drinking plenty during workouts.

In order to promote water retention and to keep my body’s electrolyte levels high I used grey sea salt, which is my favorite type of salt (I get it in bulk at Whole Foods). I passed up water during meals in favor of fruit juice, and made sure to have complex carbohydrates with every meal. When I was sitting around and didn’t want a sugary drink I used Nuun tablets to make sure I was still pushing fluids and electrolytes. I had enough salt to increase my thirst, and grams (seriously, grams – it caused more than a few shocked looks at the dinner table these past two months) more than I normally would consume during the day. So by the time I got to Mexico last week I was already used to high fluid consumption and high salt content in my diet.

Once in Mexico, I averaged over six liters of water each day of the trip, and almost all of that was mixed with either carbohydrate/electrolyte mix or Nuun, and it was in addition to the juices I had with breakfast. I drank a lot more than I imagined possible.

For the race I also prepared my body externally. I shaved my head (I hate not having my afro), and purchased disposable instant-ice packs from the first aid section of the drug store. I put one of them into my bike helmet, which kept my head cool for the first 20 kilometers.

Before the race I used an ice vest (basically a neoprene vest that you can put water into and freeze) to keep cool while I waited for the start. This actually made me nervous because I didn’t have a chance to try it in training, and I wasn’t sure how it would effect me in the swim. It was remarkable! I warmed up like normal, then sat in the athlete lounge with the vest on. My legs and arms stayed warmed up, but my core had a nice cool layer to keep me from sweating profusely like my competitors. I took it off about five minutes before we were called out, and by the time we started I had no trouble surging to the front of the swim.

Lastly, on the run I didn’t waste an once of the water given at the aid stations (4 bottles per lap for a total of 16 bottles during the 10km run). I either drank or poured every bit over my head. Amazingly, my K-Swiss K-Ruuz racing flats drained quickly and at no point did my feet feel heavy from all the water I had poured over them. It was high noon while we were running, but we did our best to stay in the shadows. The heat was seriously intense.

Sunblock is another thing to consider because the wrong stuff can trap your sweat and increase body temperature. I used my Hawaiian Island Creations 2x Sunblock (excellent product) in the morning before the race, but parts of my back are still tender today (more a testament to my pasty complexion and the strength of the Huatulco sun – and possibly to my self application technique – than to the quality of the sunscreen).

Still, I do not consider myself an expert in preparations, and I may change a few things for next time (different types of salt, different race uniform material…). Hopefully this account of my hydration and cooling methods helps you reach your potential the next time the mercury rises on race day. I would also encourage you to do your own research, and realize that dietary preparation is very individual. I was consuming >5g of salt a day, but someone else may need much more or much less to avoid cramps. Just remember not to try anything new on race day!