PhysFarm Training Systems 2009

Collen and Dr. Phil chilling-out in Kona 2009

Colleen Capper:
College Professor & Age-group Phenom

Colleen became a PhysFarm athlete in 2008 and has set a PR in practically every race she has entered since. At 70.3 Oceanside 2010, she won her age group and qualified for Kona. She also managed to set the fastest bike and run splits of the day. Colleen is a great example of what dedication and science-based training can achieve. She was kind enough to share some of her thoughts on training and racing with us.

How did you get into triathlon?
I live in Madison, WI, home of Ironman Wisconsin. In 2002, the first year of the race, I decided to watch the swim start out of curiosity and then was going to go on with my day;17 hours later of continuous spectating,I was still at the finish line cheering in the last finisher. I was mesmerized and inspired by the athletes. I knew what it was like to finish a marathon. To swim 2.4 miles and bike 112 miles before starting the marathon was beyond belief. By that point, I had also qualified for the Boston Marathon, my ultimate running goal and was looking for a different challenge. I walked away from the race that day and said to myself, "I want to do that some day." Of course, I had to first get over an extreme deep water swim phobia, learn to swim, and learn to ride a bike.

What is your favorite race and why?
Without question, the Ironman World Championships in Kona, Hawaii. It is my favorite because of the honor it is to be there among the pro athletes and other qualifiers; the extremely challenging conditions of the race; the spirit of the Hawaii people who live there and the volunteers; and the wildness, beauty, and spiritual sense of the island.

How do you prepare for a race?
Probably like most triathletes, I write out an extremely detailed packing list and race week schedule. I try to avoid what happened at Ironman Couerd'Alene 2009 when I stubbed my big toe really badly the night before the race. It was so swollen, badly bruised, and hurt so much I could not walk on it. I found myself Googling, "Did I break my big toe?" (I was still limping badly the next morning, but it magically healed itself on the bike and I had a great run). In the weeks and days prior to a race, I do increase my reading and practice of Buddhist thought. Otherwise, race week training is quite similar to regular training, just in smaller doses and that familiar routine is quite comforting and gets me mentally and physically ready to race.

What motivates you?
My mom died at the age of 50 of leukemia; I was 22 years old at the time. That event provides a daily reminder of how precious life is. My dad died of emphysema which taught me what a miracle it is to be able to take a single, calm, relaxed breath. As such, every workout is a gift and a meditative space. I also really enjoy being outside and experiencing nature in my training. I am an educator and enjoy being taught and learning. Every workout, I expect to and do learn something new about myself or the sport. I like to go fast and know that each particular workout will help me go fast. I am also motivated by the challenge and seeing myself improve.

Describe the greatest moment of your athletic career.
How about 3 moments? (1) In 2004, my second triathlon (sprint) with an open water swim, I panicked in the swim and had to shout for the life guard. In a split second I thought that I would need to be rescued, not be able to do triathlon, and would need to stick to running because of my water phobia. I somehow dog paddled my way through the swim. I was bawling in T1 and on the bike. I was so full of adrenaline from nearly drowning, I hammered the bike and run and ended up winning my age group. I wanted to write a piece for Triathlete magazine called "How to use near-death experiences in the swim to fuel a race PR." :) (2) Ironman Coeur'dlene, 2009, the moment when I ran my way into first place in my age group at about mile 14, and then held on to win my age group and qualify for Kona. (3) and of course, the Alli Drive finish at Kona, like none other.

You've had a lot of success since starting to work with Dr. Phil, including the fastest races of your career. What changed in terms of your training?
Training that works is more than just pounding out hard efforts and raising power and pace. Dr. Phil has choreographed a training schedule that allows for hard effort and recovery in just the right amounts that I come to every single workout ready to go and able to hit my goals for that workout. Each workout is measurable and I know in every single workout if I am improving or not. The way Dr. Phil has me train results in me coming into a race fresh, happy, calm, and ready to rumble! As important, having a coach that takes me and my goals seriously, who does not put limiters on me because of my gender or age, and in so doing has confidence in my abilities makes all the difference in the training and outcomes of that training.

What are your goals for this season?
In Chrissie Wellington's words, "Go as fast as I can as long as I can, then go harder" in each of my races. I will be racing Ironman St. George in a couple weeks, primarily because I want to try out a couple racing aspects in preparation for Kona. My priority race will be at Kona in October. I want to do as well as I can there.



	Collen and Dr. Phil chilling-out in Kona 2009 Colleen Capper: College Professor & Age-group Phenom Colleen became a PhysFarm athlete in 2008 and has set a PR in practically every race she has entered since. At 70.3 Oceanside 2010, she won her age group and qualified for Kona. She also managed to set the fastest bike and run splits of the day. Colleen is a great example of what dedication and science-based training can achieve. She was kind enough to share some of her thoughts on training and racing with us. How did you get into triathlon? I live in Madison, WI, home of Ironman Wisconsin. In 2002, the first year of the race, I decided to watch the swim start out of curiosity and then was going to go on with my day;17 hours later of continuous spectating,I was still at the finish line cheering in the last finisher. I was mesmerized and inspired by the athletes. I knew what it was like to finish a marathon. To swim 2.4 miles and bike 112 miles before starting the marathon was beyond belief. By that point, I had also qualified for the Boston Marathon, my ultimate running goal and was looking for a different challenge. I walked away from the race that day and said to myself, "I want to do that some day." Of course, I had to first get over an extreme deep water swim phobia, learn to swim, and learn to ride a bike. What is your favorite race and why? Without question, the Ironman World Championships in Kona, Hawaii. It is my favorite because of the honor it is to be there among the pro athletes and other qualifiers; the extremely challenging conditions of the race; the spirit of the Hawaii people who live there and the volunteers; and the wildness, beauty, and spiritual sense of the island. How do you prepare for a race? Probably like most triathletes, I write out an extremely detailed packing list and race week schedule. I try to avoid what happened at Ironman Couerd'Alene 2009 when I stubbed my big toe really badly the night before the race. It was so swollen, badly bruised, and hurt so much I could not walk on it. I found myself Googling, "Did I break my big toe?" (I was still limping badly the next morning, but it magically healed itself on the bike and I had a great run). In the weeks and days prior to a race, I do increase my reading and practice of Buddhist thought. Otherwise, race week training is quite similar to regular training, just in smaller doses and that familiar routine is quite comforting and gets me mentally and physically ready to race. What motivates you? My mom died at the age of 50 of leukemia; I was 22 years old at the time. That event provides a daily reminder of how precious life is. My dad died of emphysema which taught me what a miracle it is to be able to take a single, calm, relaxed breath. As such, every workout is a gift and a meditative space. I also really enjoy being outside and experiencing nature in my training. I am an educator and enjoy being taught and learning. Every workout, I expect to and do learn something new about myself or the sport. I like to go fast and know that each particular workout will help me go fast. I am also motivated by the challenge and seeing myself improve. Describe the greatest moment of your athletic career. How about 3 moments? (1) In 2004, my second triathlon (sprint) with an open water swim, I panicked in the swim and had to shout for the life guard. In a split second I thought that I would need to be rescued, not be able to do triathlon, and would need to stick to running because of my water phobia. I somehow dog paddled my way through the swim. I was bawling in T1 and on the bike. I was so full of adrenaline from nearly drowning, I hammered the bike and run and ended up winning my age group. I wanted to write a piece for Triathlete magazine called "How to use near-death experiences in the swim to fuel a race PR." :) (2) Ironman Coeur'dlene, 2009, the moment when I ran my way into first place in my age group at about mile 14, and then held on to win my age group and qualify for Kona. (3) and of course, the Alli Drive finish at Kona, like none other. You've had a lot of success since starting to work with Dr. Phil, including the fastest races of your career. What changed in terms of your training? Training that works is more than just pounding out hard efforts and raising power and pace. Dr. Phil has choreographed a training schedule that allows for hard effort and recovery in just the right amounts that I come to every single workout ready to go and able to hit my goals for that workout. Each workout is measurable and I know in every single workout if I am improving or not. The way Dr. Phil has me train results in me coming into a race fresh, happy, calm, and ready to rumble! As important, having a coach that takes me and my goals seriously, who does not put limiters on me because of my gender or age, and in so doing has confidence in my abilities makes all the difference in the training and outcomes of that training. What are your goals for this season? In Chrissie Wellington's words, "Go as fast as I can as long as I can, then go harder" in each of my races. I will be racing Ironman St. George in a couple weeks, primarily because I want to try out a couple racing aspects in preparation for Kona. My priority race will be at Kona in October. I want to do as well as I can there.