Speed takes longer than a week, trust me.

Posted by Ed Crossman in General, Training

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One of my biggest challenges with endurance sports is the whole endurance piece. Sustaining a large amount of effort over a long amount of time. Growing up I always plays sports with sprinting, Baseball, Football, Bowling…you get the picture.

Those sports are great, but they never help you with endurance. So it really hit me yesterday after sprints, it takes longer than a week to build speed.

I have noticed that, as I imagine other beginners do, I start off way too fast. I also think I can sustain a pace that is way too fast. Yet even after disappointing, huffing and puffing, terrible feeling finishes my next race I am right back in the same spot.

One thing I must do is honestly evaluate my level of fitness. I think if I focus on the following it should fall into place:

  • Consistency – was I able to maintain my speed throughout the entire workout/race
  • Recovery – I am pretty good at realizing I am too tired the next day. But I must maintain that focus
  • Slow progression – I must become ok with not being at my goal pace tomorrow.

The list seems sort of easy after typing it out. But it is the hardest thing for me. I will be testing it out this Sat at a duathalon. So hopefully I am disciplined enough to maintain a realistic pace. 

2012 Year in Review – Tri Newbies

Posted by Michelle Crossman in Triathlon

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2012 was a big year for us. We moved for the first time as a couple to San Antonio and decided we were going to find a way to get exercise to finally be a regular part of our life. Ed started with strength training and I got into about 10 hours a week of yoga, but something was still missing.

We got this idea to do a Spartan Race from our friends and participated in the Spartan Sprint in Burnet, TX in May. It was fun and I was grateful to have a tall husband who could throw me over walls, but it still wasn’t quite what we were looking for on a regular basis.

On the drive home from the Spartan Race, I found a Super Sprint in June in Georgetown, TX. 200 m swim/7 mi bike/2 mi run. It was perfect for beginners and boy were we beginners to triathlon. Ed had to learn how to not drown for 200 m and me, it was a mess. Results posted below for your enjoyment and to always remind me how far I have come in a short time period:

  • 200 m swim – 1:54, ok I really haven’t actually improved too much on this.
  • 7:30 T1 transition (worst in the entire race)!! Included me peeling on bike shorts, putting on sunscreen and trying to leave transition without a helmet.
  • 28:26 bike (not too bad on a hybrid bike), 1:31 T2 and
  • 23:30 run (with camel bak on, knee started hurting .25 into run).

Despite being terrible, we decided we loved it! We signed up for a TriWaco Sprint in July and since it was our first open water swim, found some swim lessons from Bree Soileau with Alamo 180. We thought she was awesome and the Alamo 180 team sounded awesome, so we joined up (me officially, Ed unofficially until 2013). It has been the best decision we could have made to improve quickly and have a blast doing it.

After TriWaco, we finished the year with races almost every 3 weeks:

  • Alamo 180 Rock the Mock Sprint Tri – August
  • TriRock Sprint Tri – Labor Day
  • Kerrville Sprint Tri – Sept 30
  • Rock n’ Roll San Antonio – my 1st Half Marathon and Ed’s first Full Marathon – November
  • Palm Springs Olympic Tri – early Dec (Michelle only.. became obsessed with finishing my season with an Olympic. It was an awesome race!)
  • HelofaDu – Mid Dec

Even though we only did half a season technically, we loved it and we are really looking forward to this season. We’ve already started the year with Half Marathons in January and we are training for our first Half Ironman in Marble Falls at the end of April! I look forward to sharing our challenges, successes, and other hilarious stories.

Spin Classes are Good

Posted by Ed Crossman in Bicycling, Triathlon

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When travel starts to pick up and time away from the comfort of our home increases, spin classes are good. It is kind of nice that there are more and more spin specific studios popping up that make for great ride substitutes.

Today we needed to get in a solid 2 hours of biking. Unfortunately we are a few thousand miles from our bikes. So we found a studio and made the trip on a Sunday morning to a local studio in Burbank.

Of course we ran out of space in our luggage for our bike shoes. We had to make due with cages and running shoes. I also noticed that the more minimal shoes I grow into, the less comfortable they are on a spin bike. You definitely need support when riding a bike and my Brooks Pure Drifts are not made for that. Don’t worry, I survived.

It is also great to experience the different types of spin techniques advocated by the instructors. My usual Thursday class back home has us occasionally get out of the saddle for big hills. Today we started our second class out of the saddle for about 15 minutes. It was quite the workout.

So do not let a little travel get in the way of finding a great workout.

Hello People!

Posted by Ed Crossman in General

Welcome to the Team Crossman site. We will be updating the site when we do. Make an account and keep up!