The Race:
I had my usual subpar swim in Huntsville, despite the amazing Blue Seventy wetsuit and had to begin the “chase” once on my bike. I managed to move up (on my Trek) from well back in the field to 5th off the bike, but 2 guys only a few seconds behind. Fourth place was leaving the transition area when I arrived and I stayed within 1min or less of him (Jamie Cleveland) and the 2 others until 8k of the run exchanging places at times. My HR was just under my short distance threshold of 150bpm up to this point and I will still feeling ok despite my lack of running intensity and mileage prior to the race. I was able to overtake the 2 more women during these 8k and only Macel (last years winnner) and McGlone (70.3 World Champion) stayed ahead of me after their 17:29 head start. I think that the new hillier and bumpier bike route favoured the men more, which is why only 5 women finished in the top 20. I ended up finishing 9th male and 11th in the “Chase” with 4 men within a minute. My HR was actually going up the last 7k although I was not able to run any faster. Overall, the fact that I ran 56min for the 15k instead of the 55min last year was the difference in me not placing in the top 5. Although this distance is not what I train for (rarely train w/ HR in the 150’s) as it is not conducive to IM pacing. Therfore it was good to get a good solid/ hard day under my belt to help in my mental toughness. I also received a cortesone injection in my foot on the Tuesday before the race and it was miraculously … and still is PAIN FREE. I will be keeping my fingers crossed, as I begin adding intensity to my increased run mileage.

Finally, on to the relevance of DWR on land running; I would have to agree with the most recent scientific study (evidence) in NSCA Strength and Conditioning Journal that the effectiveness of DWR is questionable at best. They found that because it is non-weight bearing and the angle of the knee and hip are at a much higher angle than when on land is does not correlate that well. As well, during DWR the legs run in sinc while not so when running on land. I however, must state that it has worked for many people in the past and running on an under water treadmill has known to be very effective (Deena Kaster- marathon champion).

Cheers, Dave
www.daveharjucoaching.com

When coaching athletes as well as myself, I gradually try to increase the watts/power output being produced, while monitoring HR and RPMs throughout the winter (off-season). These values “power numbers” give the athlete and coach concrete numbers to predict average speeds out on the road. I have had the pleasure to have access to computrainer, which not only measures watts, rpms, and HR, but also has graphs to measure pedal efficiency. The measures are in %’s, which change while the athlete is riding (changing their technique) to offer instant feedback to the cyclist. ie. Change to reflect the pulling back action of the leg. Many athletes (even professionals) are surprised when they first get onto a computrainer and can plainly see that their pedal stroke is not as efficient as they thought.  Computrainer measures wattage at four points (top/ front/ bottom/ back) to ensure one is pedaling in a circular motion, which would mean equal force in the four aformentioned areas. 

Now, the ability to measure these same rates of force outside is an even greater advantage to the cyclist, as he can now compare his/her indoor watts to outside in the elements. As well, for racing it can be similar in importance to a HR monitor for pacing. One just has to maintain the wattage that they have been doing all year in training and the body will not be in for any surprises come race day. Timex (and its multisport athletes) are very fortunate this year to have secured a deal with Power Tap which will certainly benefit all parties.  Another added benefit to knowing your wattage produced is that it is a standardized number that can be compared to anyone and any place. For example; Lance can apparently “push” up to 500w of resistance for over an hour (I cetainly am not going to argue with this), but it is something that an athlete can imagine or try once you have a power meter to measure your wattage.

Being that cycling is my strong discipline of triathlon I like to measure myself with professional cyclists, even if I cannot come close, I relish the challenge.  I have not been able to measure my wattage outside on the road (never had a Power Tap or SRAM), so now I will be able to see what I can average for my long rides.

p.s. Many of the pro male triathletes average between 260 and 290w for a long distance triathlon, now it is our turn to see what we can do.  I cannot wait.

Happy Riding,

Cheers, Dave Harju

www.daveharjucoaching.com

Name:

List 5 Top Race Results:
1. 2004 Ironman WI 1st Overall
2. 2003 Ironman WI 1st Overall
3. 2004 Ironman FL 5th Overall
4. 2002 Muskoka ON 1st Overall
5. 2005 Ironman WI 6th Overall(gall bladder issue)

Favorite Pre Race Food: 2 Vanilla Ensure

Favorite Post Race Food: Pizza/PowerBar recovery drink

What’s in your MP3 Player?: I don’t have one.

Biggest Pet Peeve: Athletes with attitude

What would you do with $100,000 if you won Hawaii?
Retire. Take my masters degree in sports administration.

Anything else we should know about you?
I have been with Timex since the team’s inception. My success is due to hard work and years of dedication to my training, not natural ability.