Day 27 - Feb 22nd - Derek Garcia

Today I had the opportunity to learn from Derek Garcia, my pro-athlete mentor for the CDA Triathlon.

We had an animated conversation for an hour or so talking about where I was physically and mentally as a 61 year old. What goals I had, and tips that Derek shared with me. I wanted to learn all that I could from someone who races all the time. He is leaving near the beginning of March to go to California and train for his season opening 1/2 Ironman race there. He will run four more races before the CDA Triathlon August 10th, 2013. 

Be sure to check out his website at www.derekgarcia.com.If you haven't heard of him before here is a statement from his website. " Derek Garcia is a Father of 3, professional triathlete, coach, and cancer survivor.  He is a threat to podium at any race that he himself enters. He has coached over 150 athletes to successful Ironman finishes and works with all levels of athletes competing in triathlons of every distance. His main focus is to help athletes meet their goals while balancing their every day lives. Derek understands the challenge to compete and train while maintaining healthy relationships with family and friends. Through communication, hard work, and dedication to excellence, Derek feels athletes can reach their own personal success."  Now you can see why I am so attentively listening and taking notes as we talk.

Some of the things we discussed were:

• The need for intensity at my age to build muscle mass
• Allowing your body time to rest
• How to talk to him about how I am feeling
• Find out what works for me
• Long-term goals
• Exercising outside vs. inside

As a novice I can learn from about every statement he makes including why he shaves his legs now. I am probably not going to do that.

 I left the meeting very pleased that Derek would be my mentor and that I could bounce ideas off him from time to time. I am looking forward to my next meeting.

While at the meeting Diane Higdem CDA Chamber Commodores and Event Coordinator not only took the photographs above, but contributed to my understanding by asking questions that were on her mind too. She was very helpful and a welcome member of the team to support me.

Katherine Coppock, CDA Chamber CVB Manager was also there. I haven't seen here since 27 days ago when I met in her offices to accept the award for the CDA Chamber of Commerce triathlete sponsorship. They just posted a few items on their website also. See www.facebook.com/cdatriathlon

Katherine has been very communicative the past 27 days and often checked to see how I was doing, who else I should be meeting with and what next step of sponsorship was occurring.  She has been doing a lot of coordinating to get me set up with all the individuals and organizations. And she has been doing a great job.

Spin Test During the past month I have been trying to find out where I am. Today at the Kroc Center I found out for biking inside about what my current limit is. I spun for 45 laps at level 10. I knew I was at my limit because I wanted to quit half way through. I wanted to quite 3/4ths through. I wanted to quit at the 12 mile 42 lap mark that I meant to do, but continued on dripping sweat until the end of the 45th lap. My initial cadence of 90-94 dropped during the last 40% to more like 85-90.  So here is my current limit ---> 13.5 miles in 39:38 minutes at an average speed of 19.8mph with 150 watts  of effort and an average heart rate of 144. I don't think I could have done more today.

I am especially pleased with my average heart rate. It peaked at 159, but near the last few laps which I pushed harder than any was down to 145. It was a good workout. I then went up to the track and ran four laps to see how transition felt on my legs. Heavy the first 3 laps but in the 4th I picked up considerably. Overall a good day, but I froze in the car on the way home stopping to make business calls.