Post Workout Recovery Meal

For all of you wondering about what's the best post workout recovery meal, well after years of research it's proven that Franks West Pizza is the best recovery meal out there.

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Doktir B

Smithfield & RTC Sprint: Support helps push through

What do you do when you’re not 100% physically or mentally prepared to race?  It’s tough not having that confidence when you feel you’re giving good effort in training, but it’s just not clicking.  One of the downfalls of having a Type A personality is that competitive drive to always succeed and worried about failing.  The other side to this is that competitive drive also drives us to challenge ourselves and see what we’re made of.  The past few months I’ve had ups and downs with getting sick, shin splints and other issues which has caused me to question whether I’m capable of competing at the level I would like.  I recently raced the Smithfield and Richmond Triathlon Club sprints triathlons, the week of I had considered pulling out, but the day before each something clicked and I knew I had to race.  I knew that even if I wasn’t feeling great or compete at the level I would like, I decided to go out there and give it my all for the joy of racing.

During each race I struggled with several things, but the one thing that stayed true and kept me motivated was the support of my teammates and friends.  There’s nothing better than your body hurting and not thinking you can go any faster until you hear and see a teammate yelling to give you that extra boost you didn’t think you had.  The last couple months I haven’t been able to run more than a mile or two without my shins hurting and enjoying a nice long walk home throwing self-pity parties wondering why this is happening.  During the run at Smithfield and RTC I went about .25 mile and already ready to start walking from shin pain, but almost every time I felt like that I would see a teammate yelling in support to where I had to keep going.  I don’t know what it is whether it’s pride, adrenaline or knowing that your friends are trying to help as they know that you’re capable of more.  I remember somebody telling me that it’s more fun racing sprints now that they’re improving in which I can understand, but also disagree.  These two races I didn’t have anywhere near my best swim, bike or especially run as a matter a fact these were my worst runs in years if not the worst.  Was I happy with my times or how I felt? No.  After I completed the race even though my times weren’t great, I had a great time pushing my body as hard as it would go seeing what I’m made of.  I don’t think I could’ve pushed myself this hard if it weren’t for my girlfriend Ashley Gibbs, Coach Kyle and the rest of my teammates and friends. 

The season is still young and I’m not giving up on getting well and rockin 2014!

Sexy Felt DA4 Theme song

For us Type A triathletes we are always looking for ways to improve our training and racing. Sometimes those ways might be a little extreme, well to no surprise Kelly Hadiaris and I agreed that every triathlete's bike should have a theme song.

If your bike had a theme song for you, what would it be?

After careful consideration, Talk Dirty to me by Jason Derulo seemed appropriate. My sexy DA4 loves me! 

I'm that bike you get on, international
First class on my seat, riding fast as hell

'Cause I know what my man need
Richmond to Haiti
I got medal stamps on my passport
Making him ready to leave

Been around the tri world, don't speak the language
But my sexy DA4 booty don’t need explaining
All he really need to understand is
When I talk dirty to him
Talk dirty to Brian
Talk dirty to Brian
Talk dirty to Brian
Get riding on me

You know the words to my song
No habla inglés
Our races ain't long
But you know what is

 'Cause I know what my man need
London to Taiwan
I got medal stamps on my passport
I’m so good he’ll never need a new one!

 I want to know what yours is. Feel free to share.

Brian Lilley
Triathlete
Richmond, VA

Recover to Reward

Recover to Reward

 

It’s been a while since writing a blog, but I have a feeling this is going to be another PR season so I wanted to share my thoughts from the start and compare to the season end.  The last few seasons I’ve struggled with staying motivated and trying to maintain a consistent training schedule without getting burnt out.  I’ve tried different trends in training from the beginning and during but through all variety I noticed that I can sustain 6 months of great training before I mentally start caving in.  I’ve had different thoughts thinking it could be my not so great nutrition, training consistency, mental instability or trying to spread out races to stay focused.  This year I’m taking a whole new approach converging my training and main races into a 6 month window and see how I do. 

 

The last few years I would start heaving training November or December of the prior year and noticed around May I would hit my peak and start to wear off after.  I thought maybe if I planned an A race around May or June and another around September or October that I could do a quick recovery mid-summer, but that hasn’t worked.  After racing my first Half Iron distance June 2013 I didn’t want to break in worry of not getting back on the horse. I continued to train as normal, but when I raced Age Group Nationals in Milwaukee in August I didn’t feel motivated or have any gas left in the tank.  I gave it some serious thought and realized how I enjoy balancing triathlon with normal life activities and was like, “I’m going to drink and watch football this off season” and that’s exactly what I did. 

 

After Age Group Nationals I thought a lot about how I wanted to pursue 2014 and so I decided to continue base training and keep the muscles going, but nothing serious or overbearing.  My longest run consisted of 6 miles and some 4 milers here and there along with some bike trainer sessions.  My decision was to have fun and completely recover until the first of January and give it everything for 6 months and see how I do.  I had a feeling and so far it’s proven to be true that I figured the start of training would be rough and yes it has been as my legs are toasted!  As much as that doesn’t feel good I’m glad to know that I didn’t push to hard over the off season and fully recovered.  I’m anxious to see how my recovery will affect my upcoming season in regards to speed, endurance and if my body will stay motivated longer than 6 months.  I’m really hoping this theory works as I’ve tried different strategies and none have been successful so we shall see.

 

I’m still undecided as to take my revenge on the half iron distance or push for my true passion of racing Sprint Nationals in hopes of trying to qualify for Worlds.  Next blog post……..

Balanced Triathlon Training

Benefits of Balanced Triathlon Training

As triathletes we’re always asking ourselves; how can we get faster?  Since my first triathlon I’ve already succumbed to the fact that I’ll never be an elite or professional triathlete, but what I love about the sport is that it still plays to my Type A personality.  When I first thought of triathlon I was like “Cool. Swim suit, goggles, bike and running shoes, I’ll be good to go.” I was in for a surprise.

As a triathlete you’re constantly analyzing your results, thinking and looking for ways to improve whether it be wanting that nicer bike, aero helmet, wheels, lighter running shoes, better nutrition, diet, training, etc.  Even though you may not be elite or a professional, this is where the sport really draws you in as there are so many things to consider that it is never monotonous. 

After purchasing the nice bike, helmet, wheels, etc. I have what I need to be fast, but what I’ve learned is it all revolves around proper training.  Growing up I never concentrated specifically on swimming, cycling or running.  These were always something actively fun to do.  Once you start “training” you quickly realize how much there is too it.  I’ll hear people say “I wish I could swim as good as this person, or I could bike as fast as them or run as fast as them then I would podium in races.” Yes it would be nice to have swum growing up, but you can’t change the past.  What you can do is learn now, work hard and help in the future. 

When people ask me, “what part of triathlon is your strength?” Yes I’ll admit we all have some sort of strength (swim, bike or run), but my answer is…. “None.” I’ve always enjoyed running and previously would say that is my strength and from analyzing results it still is, but is the run going to make me podium or promote me racing better?  From what I’ve learned…..NO. 

During the off season I’ll concentrate on my weakest length which is and probably will forever be the swim, but throughout the season I’ve learned to trust my Coach and follow the plan.

I was analyzing some previous results and found it quite intriguing that my Overall Results were always higher than my individual overall swim, bike or run times.  It took me a second and the only thing I could come up with was balanced triathlon training. 

Like I said I was never a swimmer, cyclist or runner growing up, but through following my Coaches plan with proper balance of training I’m seeing the results.  

Have you analyzed your results? Do you find yourself doing better in one leg? Do you concentrate more on the swim, bike or run? 

 

Off Season Swimming: back to the basics

As much as I dislike off season, I try to take advantage and analyze how my year went. For having left shin and hamstring problems I was pleased with my run. As expected need to dramatically increase and improve on the bike. Last winter I made a point to improve on my distance swimming which in the end my times improved both short and longer distances. As I was extremely pleased with my swim times this year, I also had a feeling it was slipping toward the end of season. Couldn't tell whether it was my stroke, training, conditioning, etc because I was too engaged in upcoming races. Whenever i'm lost I always revert back to the beginning, in this case the basics. After AG nationals I decided to take a month off of swimming do a small body recovery. The past couple weeks dipping in the pool I've been reverting back to the basics concentrating on form, stroke technique and actually using my legs. For those that know me, my legs have always been useless in the water, but that's going to change this winter. This going back to basics has given me the opportunity to take a step back and truly analyze what is going on and i'm glad i did. The first trip back in the pool I quickly realized how badly I was crossing my arms, not utilizing my legs and how WEAK my core was. As i'm not an expert swimmer, but do pay attention to my coaches and read what I can it didn't take much to realize these issues and how much they affect my efficiency in the water. So the past few weeks i've taken up Cross Fit and increased my core doing basic daily workouts. With these minimum corrections of not crossing my arms, utilizing my kick, increasing my core and concentrating on my form I can already feel the difference in my swimming ability. The Olympics is a far reach, but i'm hoping to continue with these efforts and see where it takes my swimming next year. We all have these barriers once in a while. When in doubt, back to the basics.

2012 Age Group National Championship Olympic: Pushing through Pain

Experience describes it all.  Morning started out with nice cool weather and feeling great turned out to be the most disastrous race.  I walked over to the swim start and saw a fellow CVE athlete Mark North.  Had a nice pre race chat and ready to hop in for our practice swim.  During my few minutes of practice, was going through my strategy for the swim.  The wind had picked up so was expecting some minor increase in wake and trying to mentally prepare for that.  The horn blew and I started off as expected nice and smooth with a good stroke and breathing to the first buoy.  With the expected athletes attending I placed myself in the back of the pack to try and keep good and honestly hope to get some draft in the water.  I’m an average swimmer, but by the time I got to the first buoy they were already ahead of me and spreading out fast.  After I turned the first buoy the wake hit me all at once and my swimming groove was out the window.  I think my adrenaline had kicked a little, but after a couple minutes I realized this was going to be my toughest swim to finish.  I would swim a few strokes and notice when I went to breathe on some I’d be breathing into the wake and felt like getting smacked in the face.  I tried to time my breathing with the wake and that wasn’t happening.  As I made my last right turn heading back to the swim finish I didn’t realize the sun came blazing out of nowhere and couldn’t see the next buoy.  This made it incredibly hard to site.  I have a two pairs of racing goggles; one for sun glare and one regular.  When I went into the water there was no sun and within 30+ minutes it came blazing out.  I made the last turn to the swim ramp and swam Kristen plus the other spectators and I was never so happy to complete a swim.  As I had a rough swim I didn’t want to go into the bike with heavy breathing or legs so I tried to control my breathing and get the legs moving in transition with more short strides.  After looking at the bike elevation and driving part of the bike course I expected the first half to be a little hill climbing, what I didn’t expect was short steep hills and good gradual climbs throughout.  Burlington very much reminded me of Charlottesville where you don’t see many level roads.  One issue I was concerned with going into the race was my neck as I’ve had issues for two months.  Soon as I hopped on my bike there it went, couldn’t lift my neck without throbbing pain.  I got going in hopes that my neck would sooth out and could ride in aero position.  Even after the 5 mile point my neck was not getting any better.  The thoughts running through my head were not good, but I kept trying to remember the initial goal…finish.  I didn’t see myself able to ride 24 miles with this neck pain so I let the pride down and stopped to rub my neck and stretch.  Though it didn’t cure the pain, it did release a little tightness which helped go further.  Although I wasn’t feeling the bike, it was amazing to see the speed of the other triathletes passing me and how they were taking the hills.  The bike course was a good mix of short steep hills and good distance gradual climbs which both made hard, but not impossible.  Here and there would I try to sit in aero position, but wouldn’t last more than half to a mile at most.  I got to mile 19 and at this time knew where I was which was a great mental motivator as all I wanted to do was get off that bike!  I stopped one more time to stretch my neck which was unbearable and again that stop helped relieve a little.  I was able to finish up the bike in a not so great time, but at this point I didn’t care about time.  As I got to dismount I could see Kristen and hear her cheering from a great spot above.  To give you an idea of how disoriented I was, I told her “That was a great spot to sit on top of that rock.”  She gave me that funny look and told me it was utility piece of property.  I was glad to hook my bike onto the rack and slip into my running shoes which is my favorite part of the race.  Even though running is the last piece and hurts, I always love the feeling in my hamstrings and the free flow on the road.  I run around transition and cross Kristen again while joking from a previous race I said “Ok baby, be ready to miss me this might take a little longer than expected.” Being the smart supporter she said “Don’t worry; I’m not close to missing you.” Let alone did I know this would be the most painful run I’ve ever done!  The legs felt good for a minute until I got to the water stop and saw fellow Richmond triathletes Jay Peluso and Don Rodgers cheering did I just remember the steep hill at the beginning.  I told myself “Just get to the top and then recover from there, just get to the top and it’s easy from there.” I was able to muster to the near top and then out of nowhere there it went first cramp in my left leg quad.  Squandered to the top and quickly stretched it and it hit me I have another 5.75 miles to run so I told myself “better get started to finish.” Although I started feeling some stabbing pain in my lower right chest area the next mile and a half was a nice smooth run, the legs were feeling great again.  The road was nice and level with what seemed to be good scenery to enjoy.  Nearing the two and a half mile point saw another quick hill climb where I got near the top and again this time my right leg cramped.  I did not understand this as I trained really well for the run.  I quickly stretched and continued on where I ran maybe a quarter mile and then both my legs cramped: quad on my left leg and hamstring on my right.  This was not a good feeling or mental boost knowing I had another 3 miles to go.  A man ran up behind me and said “soldier through the pain let’s go,” that gave me a nice little boost so I ran with him for a mile and didn’t feel too bad to where we caught up with Grayson Cobb for a minute.  We had turned and started running around a park which felt like we’d run about two miles.  I see a water stop and feeling good running with others whose whole intent was to just finish.  I see the next mile marker at 3 and that hurt.  Right before the water stop my left leg cramped up again so I stopped to stretch and hydrate.  At this point I figured my chest hurt from over hydrating, but with my legs I needed the liquids and didn’t seem to feel the chest.  Think I had a Major Pain break through on the “Want to know a little trick to take that pain away?” I knew the next 3 miles were going to be a test of how much pain could I handle.  I was able to do a nice run walk the next mile which I knew would be the rest of the run portion.  The next two miles my legs seem to take turns cramping.  Each time stop real quickly to stretch and press on.  It hadn’t occurred to me about time limit of the race and figured I was nearing it. All I could see was my watch at mile 5 stating 3 hours 15 minutes. For some reason I had another 28 minutes which normally is forever to run a mile, at this point it felt like a 10 minute mile I had to run.  A crept up to the last water stop at mile 5 to lay down stretch and hydrate.  At this point I was feeling pain, but told myself just keep run walking and you’ll make it.  I had a good stretch and was able to do a good half mile run and then out of nowhere….bam….both my quad and hamstring in my left leg tightened up and fell into the grass where I had to physically push my leg out and give a few moments which felt like forever for the muscles to loosen up.  I’ve never known what it feels like to break down and I think this was my first encounter.  I tried to get up and the slightest movement of my leg it tightened up again.  I’ve never felt pain like this and what hurt the most was that minor thought of not ABLE to finish being only a half mile away.  All I could do was lay there and stretch the best I could.  I quickly remembered how I never give up and wasn’t planning on starting now.  Failure isn’t in my nature.  Pulled myself up and tried to stride with a straight leg in which I could feel my quad, but not near as bad as my hamstring.  Luckily I was able to do this to the last .33 mile point in which my 2nd Surge must have kicked in and adrenaline kicked in when I saw Kristen cheering because my legs weren’t cramping up and was able to finish down the red carpet with a strong finish a conger up a very sarcastic smile.  Finished!   Amazing part is soon as I crossed the finish line….the pain was gone!   After processing this race and the events that occurred, it was truly a learning lesson into training and racing.  I came into this race feeling at my best on the swim and bike and feeling confident on the run. I had been dealing with hamstring and ankle injuries all year which I was happy with how I went about my run training.  Although I thought I trained well, it appears my training wasn’t up to par with the course I raced.  The swim was much more difficult than anticipated with the wake and the bike course was much hillier and my neck didn’t help. All these factors play into both the physical change in your muscles and your mental stability.   Not only did I learn that I need to re-look at my training and up it more, but realized you never underestimate the power of your mind.  I was physically broke the last couple miles on the run, but it was mental that got me through this race.  The mind is a beautiful powerful thing to waste.    When I completed the race I told my girlfriend “I’m never coming back and racing this course.” At the time I didn’t want to think about the course, but what’s my name? Brian Lilley doesn’t give in….nor give up!  I hope the race continues in Burlington….i’ll be back!