This week was much easier than I intended it to be. Because of some work obligations, I wasn't able to do all of my training sessions, and I substituted some Spinning classes (teaching them) for a couple workouts.
Today I did a brick workout. I did 26 miles on the bike at a 17.8 mph pace. Around the 3rd mile I passed a couple riding together. When I stopped at the next traffic light, they caught up. One asked, "Are you doing Florida next month?" I said no, that I'd just done Wisconsin. The other came up and simply said, "My hat's off to you, Ironman." (That tattoo must be more visible than I thought.) It lifted me up and my pace quickened for the next few miles, even thought there was a nasty headwind.
I had my shoes set up for the run so I could get a practice transition in. I got off the bike, had my helmet off and my shoes on in no time and was off for a quick 20-minute run. I caught up with a friend and ran with him for a half mile before turning around and heading home. On the way back I saw Meyer, who was out for a 7-miler. I ended up running 2.8 miles at a 7:05 pace. I want to get that down to under 7:00 for next Sunday's duathlon.
Showing posts with label cycling. Show all posts
Showing posts with label cycling. Show all posts
Sunday, October 4, 2009
Sunday, August 30, 2009
Last Long Ride
The alarm was about to go off yesterday morning, but I nabbed it with 2 minutes to spare so Meyer wouldn't wake up. It was, after all, 4:00am.
I was out the door and on the road (driving) to Newark in the dark. With my last long ride, I needed to get a few hills in, so I'd mapped out a 34-mile loop that included some rolling hills, long steady inclines, and some flats.
I was on the bike by 6:40. What an awesome ride! While it rained lightly during the first part of the first time I did the loop, it was cool and calm. I was lucky in that the park where I'd parked the car has a porta-john, so after 34 miles I was able to have a pit stop. I reloaded my bars, gels, and bottles and headed out again. And when I finished the second loop, I did it all again.
Upon finishing the third loop - and 102 miles - I loaded up my bike...and put on my running shoes and took off for a 30-minute run. The legs were a little wobbly at first but I soon hit my stride...and the the University of Delaware campus. I had no idea it was move-in day. Cars, families, and freshman students were everywhere. What a zoo! Luckily my run was pretty short and I was able to get out of there quickly.
I'm feeling really good about this last big one. I kept a pretty constant pace - averaged 17.2 mph on all three loops and also averaged an intake of about 270 calories per hour on the bike. I still feel like I'm starting a bit too fast on the run, but that's something I'll just have to watch at the race.
And now I can say I am officially tapering!
I was out the door and on the road (driving) to Newark in the dark. With my last long ride, I needed to get a few hills in, so I'd mapped out a 34-mile loop that included some rolling hills, long steady inclines, and some flats.
I was on the bike by 6:40. What an awesome ride! While it rained lightly during the first part of the first time I did the loop, it was cool and calm. I was lucky in that the park where I'd parked the car has a porta-john, so after 34 miles I was able to have a pit stop. I reloaded my bars, gels, and bottles and headed out again. And when I finished the second loop, I did it all again.
Upon finishing the third loop - and 102 miles - I loaded up my bike...and put on my running shoes and took off for a 30-minute run. The legs were a little wobbly at first but I soon hit my stride...and the the University of Delaware campus. I had no idea it was move-in day. Cars, families, and freshman students were everywhere. What a zoo! Luckily my run was pretty short and I was able to get out of there quickly.
I'm feeling really good about this last big one. I kept a pretty constant pace - averaged 17.2 mph on all three loops and also averaged an intake of about 270 calories per hour on the bike. I still feel like I'm starting a bit too fast on the run, but that's something I'll just have to watch at the race.
And now I can say I am officially tapering!
Wednesday, August 26, 2009
Rockin' It
I'm in the final push week of training, and this one's a doozy!
But the past couple days I'm feeling like I'm really rockin'. Yesterday, I didn't have time for an open-water swim, but I snuck 40 minutes in the pool mid-day. And it felt good! Then last night after work I pounded out a good 50 miles. My average speed was 17.8 mph but it would've been higher (at least 18) if I hadn't been riding the last hour in the dark! My headlight seems to function more for others to see me rather than for me to see what's in front of me. So I relied on the headlights from cars on Route 9 and Plantations Road and finished fine.
Tonight after work I hit the trail for my last long run before the race. (Wow, what an eye opener to know this is the last big one.) I nailed 15 miles in just over 2 hours. I was supposed to go for 130 minutes, but I had to cut it short by 7 minutes because once again the sun went down and I couldn't see where I was going.
Note to self: Do your workouts earlier!
Towards the beginning of tonight's run, I passed by my coach and a friend who were doing the regular Wednesday night speed workout. I told him that I was feeling great and that everything is really starting to come together. He seemed pleased.
I am too!
But the past couple days I'm feeling like I'm really rockin'. Yesterday, I didn't have time for an open-water swim, but I snuck 40 minutes in the pool mid-day. And it felt good! Then last night after work I pounded out a good 50 miles. My average speed was 17.8 mph but it would've been higher (at least 18) if I hadn't been riding the last hour in the dark! My headlight seems to function more for others to see me rather than for me to see what's in front of me. So I relied on the headlights from cars on Route 9 and Plantations Road and finished fine.
Tonight after work I hit the trail for my last long run before the race. (Wow, what an eye opener to know this is the last big one.) I nailed 15 miles in just over 2 hours. I was supposed to go for 130 minutes, but I had to cut it short by 7 minutes because once again the sun went down and I couldn't see where I was going.
Note to self: Do your workouts earlier!
Towards the beginning of tonight's run, I passed by my coach and a friend who were doing the regular Wednesday night speed workout. I told him that I was feeling great and that everything is really starting to come together. He seemed pleased.
I am too!
Monday, August 17, 2009
Back in the Saddle Again
literally!
Saturday I found that the best way to beat a cold is to get on your bike and ride. Which I did...for just over five hours. I loaded up the bike with my Power Bars and Clif Bars, my Gu's, and three water bottles and set out to Route 9, where I headed south to Laurel, DE. I went a little further and decided it would be a good time to turn around and head back home. I made it home just in time for a quick bathroom break, a reload of Power Bars and water bottles, and headed out again down Route 1 to the Indian River Marina and back. A total of 88 miles and 1,200 calories ingested brought me back home.
And then I put on my running shoes and went out for a 20-minute run. My legs actually felt pretty good on the run. I only got a couple miles done, but that's really all I needed to do.
I'm back!
And today I rode a 60-minute recovery ride - quick and easy. I'm looking forward to tonight's long swim and the rest of the week.
Just 27 more days!
Saturday I found that the best way to beat a cold is to get on your bike and ride. Which I did...for just over five hours. I loaded up the bike with my Power Bars and Clif Bars, my Gu's, and three water bottles and set out to Route 9, where I headed south to Laurel, DE. I went a little further and decided it would be a good time to turn around and head back home. I made it home just in time for a quick bathroom break, a reload of Power Bars and water bottles, and headed out again down Route 1 to the Indian River Marina and back. A total of 88 miles and 1,200 calories ingested brought me back home.
And then I put on my running shoes and went out for a 20-minute run. My legs actually felt pretty good on the run. I only got a couple miles done, but that's really all I needed to do.
I'm back!
And today I rode a 60-minute recovery ride - quick and easy. I'm looking forward to tonight's long swim and the rest of the week.
Just 27 more days!
Monday, August 10, 2009
Awesome Weekend
My coach has been working with me on visualization - most importantly, picturing a fantastic workout in my mind when conditions get bad. Keeping things positive when it would be easy to let them get negative. I've had a few workouts to keep in mind, but this weekend took the cake!
Friday evening I cranked out a good 60 miles on the bike. I rode to Ocean City and back, and then to the Indian River bridge and back. Headwinds were at a minimum and my cadence was good. I hit my nutrition (about 900 calories in 3.5 hours) and I got off the bike feeling great.
Saturday morning, I decided to alter the morning workout(which was to be a 55-minute aerobic run) and did the Dam Mill 5k race instead. Of course, I added mileage before and after the race to get in my time. The good thing is I won my age group in 19:47 (5 seconds off my PR) and held my place in the top 5 for the Seashore Strider summer series. Some friends also did very well - Doris won her age group, Mary Beth and Mary Ann took 2nd and 3rd respectively in their age group, and Erik hit sub-20 for the first time this year.
Saturday afternoon was an ocean swim session with my coach and another guy he is training. It was one of my better ocean swims, although I know I still have a way to go before I'm ready.
Sunday morning, I got up early to beat the heat. I had a good 50-mile ride, with some hard headwinds on the first 25, which made for a great 21-22 mph pace on the second 25. I nailed my nutrition again with about 825 calories in 3 hours. Immediately after getting off the bike, I did a 4-mile trail run and paced sub 7:30s.
By mid-afternoon I was napping, and missed my Sunday afternoon ocean swim, but I obviously needed the rest, so all is good.
Even after all of that, I'm still feeling really good today. After work I'm getting out for a 100-min. run, which will probably be about 12 or 13 miles. This week really begins the hard push - 2 sessions each day until my next day off, which is Sunday.
Only 34 days left!
Friday evening I cranked out a good 60 miles on the bike. I rode to Ocean City and back, and then to the Indian River bridge and back. Headwinds were at a minimum and my cadence was good. I hit my nutrition (about 900 calories in 3.5 hours) and I got off the bike feeling great.
Saturday morning, I decided to alter the morning workout(which was to be a 55-minute aerobic run) and did the Dam Mill 5k race instead. Of course, I added mileage before and after the race to get in my time. The good thing is I won my age group in 19:47 (5 seconds off my PR) and held my place in the top 5 for the Seashore Strider summer series. Some friends also did very well - Doris won her age group, Mary Beth and Mary Ann took 2nd and 3rd respectively in their age group, and Erik hit sub-20 for the first time this year.
Saturday afternoon was an ocean swim session with my coach and another guy he is training. It was one of my better ocean swims, although I know I still have a way to go before I'm ready.
Sunday morning, I got up early to beat the heat. I had a good 50-mile ride, with some hard headwinds on the first 25, which made for a great 21-22 mph pace on the second 25. I nailed my nutrition again with about 825 calories in 3 hours. Immediately after getting off the bike, I did a 4-mile trail run and paced sub 7:30s.
By mid-afternoon I was napping, and missed my Sunday afternoon ocean swim, but I obviously needed the rest, so all is good.
Even after all of that, I'm still feeling really good today. After work I'm getting out for a 100-min. run, which will probably be about 12 or 13 miles. This week really begins the hard push - 2 sessions each day until my next day off, which is Sunday.
Only 34 days left!
Tuesday, July 14, 2009
Back on Track
Great bike session tonight. I went to work early so I could leave work a little early (with a clear conscience) so I could be on the bike by 4:00. I'd mapped out a 2-loop route so I could make a halfway-there pit stop, loaded up my bars, bottles, and Gu's, and hit the road.
I really felt good on this one. I had some longer periods of headwinds, but I kept my cadence up in the 87-92 rpm range. I did a total of 4 hours, although about 20 minutes was spent stopped at traffic lights and in making a quick - and much needed - pit stop at home. Total distance: 65 miles; average speed: 17.7 mph.
Tomorrow is an off day, although I'm thinking that if I feel good, I might get in the pool for a while to loosen up the muscles. Thursday should be another long one.
I really felt good on this one. I had some longer periods of headwinds, but I kept my cadence up in the 87-92 rpm range. I did a total of 4 hours, although about 20 minutes was spent stopped at traffic lights and in making a quick - and much needed - pit stop at home. Total distance: 65 miles; average speed: 17.7 mph.
Tomorrow is an off day, although I'm thinking that if I feel good, I might get in the pool for a while to loosen up the muscles. Thursday should be another long one.
Monday, July 13, 2009
Lows and Highs
Wow, I just realized how long it has been since I last updated the blog. Then I realized how many ups and downs I've experienced since my last post.
Shortly the July 4th holiday I began hitting a mental wall. My training was ok - not great, but ok - but my mind just wasn't in it. I think I was questioning all of the time and effort and if it will really be worth it. At this point, if I'm not working or sleeping, I'm training, and I've had to put just about everything else on the back burner. I'd signed up for the Dave Reynold's Biathlon, picked up my race packet the day before, and then just couldn't do it. I was in bed when the starting gun went off.
In not doing the biathlon, I was able to have two days off of training in a row - something I hadn't had in a while. I guess it was good for me, because the training for me since then has been better. Last Wednesday I got in a good speed workout - hitting 2:50's for six half-mile repeats. And last Friday I had a pretty good speed workout on the bike with my coach. We did nine 1.2-mile repeats and really pushed it.
The speed work must have helped me in last Saturday's Seashore Strider 5k race. I took second in my age group and had a PR of 19:48. I felt good enough to run the route again as a cool down, and then add another mile by running home.
Yesterday I got in a good 3-hour ride. Only in southern Delaware have I been able to do an out-and-back ride and experience headwinds both ways. I was wiped out, though, for the remainder of the day and napped most of the afternoon.
I already got my 60-minute run in today and will be swimming this afternoon. This is going to be a tough week of training but it will get me ready for my "push" phase over the next month.
Only 62 days to go!
Shortly the July 4th holiday I began hitting a mental wall. My training was ok - not great, but ok - but my mind just wasn't in it. I think I was questioning all of the time and effort and if it will really be worth it. At this point, if I'm not working or sleeping, I'm training, and I've had to put just about everything else on the back burner. I'd signed up for the Dave Reynold's Biathlon, picked up my race packet the day before, and then just couldn't do it. I was in bed when the starting gun went off.
In not doing the biathlon, I was able to have two days off of training in a row - something I hadn't had in a while. I guess it was good for me, because the training for me since then has been better. Last Wednesday I got in a good speed workout - hitting 2:50's for six half-mile repeats. And last Friday I had a pretty good speed workout on the bike with my coach. We did nine 1.2-mile repeats and really pushed it.
The speed work must have helped me in last Saturday's Seashore Strider 5k race. I took second in my age group and had a PR of 19:48. I felt good enough to run the route again as a cool down, and then add another mile by running home.
Yesterday I got in a good 3-hour ride. Only in southern Delaware have I been able to do an out-and-back ride and experience headwinds both ways. I was wiped out, though, for the remainder of the day and napped most of the afternoon.
I already got my 60-minute run in today and will be swimming this afternoon. This is going to be a tough week of training but it will get me ready for my "push" phase over the next month.
Only 62 days to go!
Wednesday, May 13, 2009
Chugging Along
Once again, I've let a couple weeks go by without a post.
Last week I was in Orlando for a YMCA conference. The conference was great, but the lap pool at the hotel was always crowded and the temperatures were in the mid 90's so it was difficult to get any kind of training in.
Sunday I went for a 3 1/2-hour bike ride (60 miles) followed by a 40-minute run (only got in about 4 miles). I did a simple out-and-back for the ride. I had a headwind on the first 30 miles so I only averaged about 15.4 mph. On the way back, I averaged over 20 mph. It felt really good, although I had to take a nap afterwards.
Tonight, being Wednesday, was another speed work night. The workout was 8 half-mile repeats, with 2 minutes recovery between each. The idea is do the first one at a moderate pace and decrease the time on each one, with the last one being the fastest. I did well, and my 6th was actually my fastest - 2 minutes, 54 seconds.
My left calf has been a little tight, even with lots of stretching, but we'll just see how that goes.
Last week I was in Orlando for a YMCA conference. The conference was great, but the lap pool at the hotel was always crowded and the temperatures were in the mid 90's so it was difficult to get any kind of training in.
Sunday I went for a 3 1/2-hour bike ride (60 miles) followed by a 40-minute run (only got in about 4 miles). I did a simple out-and-back for the ride. I had a headwind on the first 30 miles so I only averaged about 15.4 mph. On the way back, I averaged over 20 mph. It felt really good, although I had to take a nap afterwards.
Tonight, being Wednesday, was another speed work night. The workout was 8 half-mile repeats, with 2 minutes recovery between each. The idea is do the first one at a moderate pace and decrease the time on each one, with the last one being the fastest. I did well, and my 6th was actually my fastest - 2 minutes, 54 seconds.
My left calf has been a little tight, even with lots of stretching, but we'll just see how that goes.
Tuesday, April 28, 2009
Morning Ride
What a beautiful morning!
I was up and on the bike by 5:30 this morning. It was a comfortable 64 degrees, although by the time I finished going to Ocean City and back (40 miles) it was already 73!
I rode at a steady pace and kept my cadence around 85-90. 250 calories from a Clif Bar and two water bottles later, I arrived home with my legs feeling good and my glutes feeling not as good.
All in all, a good ride on a beautiful morning.
I was up and on the bike by 5:30 this morning. It was a comfortable 64 degrees, although by the time I finished going to Ocean City and back (40 miles) it was already 73!
I rode at a steady pace and kept my cadence around 85-90. 250 calories from a Clif Bar and two water bottles later, I arrived home with my legs feeling good and my glutes feeling not as good.
All in all, a good ride on a beautiful morning.
Sunday, April 26, 2009
USAT Dualthon National Championships Race Report
Race Report:
(Race results and times haven't been posted yet. I have a rough idea of my times, but I'm not going to put them here until I see the official times.)
FRIDAY
The plan was to drive into DC Friday night and stay at my friend Tracy's house so the drive down to Richmond wouldn't be too long on Saturday. I failed to plan, however, for all the last-minute things I needed to do (including installing the new computer, practicing transitions, etc.) so time got away Friday night and I decided to get up early Saturday morning and drive the entire distance.
SATURDAY
The alarm went off at 4:30 Saturday morning and I was in the car and on my way by 5:00. An uneventful and relatively quick drive got me to Richmond around 9:30. I got an early check-in to my hotel and unpacked my stuff. When I took my bike off my car I realized that somewhere between Rehoboth Beach and Richmond was an aero-bar pad (those pads where you rest your forearms when in the aero position). The glue holding the velcro attachment had come completely unglued.
So I found the nearest bike shop, bought a couple new pads (even better than the ones I had been using) and spent the rest of the morning and early afternoon scoping out the transition area and parts of the route close to the transition area. I also got to see part of the Off-Road Championship race. Then I hopped in the car to drive the bike route. I'd heard it was hilly, but when driving it, it didn't seem nearly as bad as the Brandywine Valley Duathlon.
Saturday afternoon and evening were spent doing absolutely nothing in my hotel room. The temperature outside was in the 90s, so staying out of the heat and sun was the best thing to do. Plus I had to do my pre-race evening ritual of trimming the hair on my legs. (The real reason cyclists shave their legs is not for speed but for safety. If you were to crash, the hair on your legs would catch the pavement and rip your skin open much worse than with smooth legs. The risk of infection is also greater with hairy legs.) So I ordered room service, watched "Legally Blonde," and clipped my leg hair. And it occured to me that this was probably one of the gayer moments of my life.
SUNDAY
I was up before the 6:00 alarm to get ready for my wave start time. (The first wave of 60+ year-old men went at 7:30). Everything pre-race went according to plan and I was ready for my 9:30 gun.
10k
I went out way too fast on the first mile - a 6:31 - and slowed it down over the next couple miles. It was already getting hot and nearly the entire 10k was without shade. I was amazed at the caliber of runners. I picked one guy with an Ironman tattoo on his leg (meaning he's completed at least one Ironman race) and paced with him. But then I got a little burst of energy and left him behind. (felt good about that!) A lot of the men in my age group were ahead of me, but I noticed that a good number were behind me as well, and I had to remind myself to not worry about anyone else and just run my own race. I ran into the transition area feeling pretty good.
T1
My transition practice really helped (Thank you, Kevin!). I already had my gloves on and my hat off before I entered transition. I threw the hat down, threw my helmet on, whipped off my shoes, and ran through the transition area with my bike - my cycling shoes already being clipped onto the pedals. I mounted fine, and got my feet on top of my shoes right away, just like I practiced. But when I turned the corner and went to put my feet in the shoes, one of them came off (the shoes, not my feet.) So I had to stop, put the shoe on, remount, and regain my momentum.
38k Bike
Once I got past the shoe debacle I was alright. The bike course was 3 loops of about 7-8 miles each. Like I'd discovered in the car on Saturday, the hills really weren't that bad. There was one part of "rolling" hills but that was it. (Going down and up rolling hills makes your mind go, "This is awesome.....oh, shit.....this is awesome.....oh, shit....") We got to pass the main group of cheering spectators 6 times on the bike so that encouragement helped a lot. I was also much more conscious of my nutrition on the bike than I was the last race. I was able to down a Gu (although I should have done 2) and I finished nearly 2 bottles - one with water and one with Accelerade. My new bike computer has 2 features that I haven't had before. The first, cadence, definitely helped. I tried to keep my cadence up around 85-90. That didn't always happen, but I was there most of the time. Second, the computer also has a thermometer. When I started the bike leg, it was 86 degrees. By the time I finished, it was 93. Yikes!
T2
I was determined to not let a wardrobe malfuction hurt my second transition. I loosened the shoe straps early enough, coasted to the dismount line as I swung my leg over, and dismounted flawlessly (just like Mary Lou Retton) as I broke into a run with the bike toward the transition area. What made me feel really good was that I blew past a guy who'd reached the dismount line about 5 seconds before me, and I had my running shoes on and was headed toward the run exit by the time he was entering the transition area.
5k
I started out with those jelly legs most everyone gets after riding a bike, and after about a quarter mile my quadracep cramped - big time. I had to stop and walk, and then stop completely and stretch and rub it out. I walked about another quarter mile and decided I needed to start running again. But I couldn't. I simply couldn't make my legs go. I could do a little "jogging shuffle" but that was about it. The leg was still cramping a bit so the rest of the run was a walk/jog for me. It sucked. No, it really sucked. Making matters worse was the wave of 18-29 year-olds that had just started their 10k blowing by me as our routes shared part of the same streets. Damn kids. I finally got about a quarter mile away from the finish and decided I just needed to kick it in - and leave it all on the course. I reached the finish chute and that's when my leg decided to cramp up even worse than before. The rest of the way to the finish line was pretty agonizing, but I made it across and to the medical tent, where a very nice lady taped an ice-pack around my leg and told me I was awesome. She made my day.
Aftermath
I stuck around for a while, talked with some other racers, drank more Gatorade - now up to well over 100 ounces of fluids for the day - then finally grabbed my bike and things for the long drive home. It wasn't until I was about halfway home and thinking about my performance today - I was reasonably satisfied up until the 5k, but realized that shit happens - that I thought about how I did compared to other racers. Complete results haven't been posted yet, but I know I didn't do very well. But then it occured to me that I had just competed against some of the top duathletes in the country. This was the National Championships!
I'm definitely going back next year. I want to conquer that 5k, and I so need a re-do with that cycling shoe.
Now showered and sipping an ice-cold beer, I'm one happy, satisfied duathlete.
Yeah, I'm a duathlete.
(Race results and times haven't been posted yet. I have a rough idea of my times, but I'm not going to put them here until I see the official times.)
FRIDAY
The plan was to drive into DC Friday night and stay at my friend Tracy's house so the drive down to Richmond wouldn't be too long on Saturday. I failed to plan, however, for all the last-minute things I needed to do (including installing the new computer, practicing transitions, etc.) so time got away Friday night and I decided to get up early Saturday morning and drive the entire distance.
SATURDAY
The alarm went off at 4:30 Saturday morning and I was in the car and on my way by 5:00. An uneventful and relatively quick drive got me to Richmond around 9:30. I got an early check-in to my hotel and unpacked my stuff. When I took my bike off my car I realized that somewhere between Rehoboth Beach and Richmond was an aero-bar pad (those pads where you rest your forearms when in the aero position). The glue holding the velcro attachment had come completely unglued.
So I found the nearest bike shop, bought a couple new pads (even better than the ones I had been using) and spent the rest of the morning and early afternoon scoping out the transition area and parts of the route close to the transition area. I also got to see part of the Off-Road Championship race. Then I hopped in the car to drive the bike route. I'd heard it was hilly, but when driving it, it didn't seem nearly as bad as the Brandywine Valley Duathlon.
Saturday afternoon and evening were spent doing absolutely nothing in my hotel room. The temperature outside was in the 90s, so staying out of the heat and sun was the best thing to do. Plus I had to do my pre-race evening ritual of trimming the hair on my legs. (The real reason cyclists shave their legs is not for speed but for safety. If you were to crash, the hair on your legs would catch the pavement and rip your skin open much worse than with smooth legs. The risk of infection is also greater with hairy legs.) So I ordered room service, watched "Legally Blonde," and clipped my leg hair. And it occured to me that this was probably one of the gayer moments of my life.
SUNDAY
I was up before the 6:00 alarm to get ready for my wave start time. (The first wave of 60+ year-old men went at 7:30). Everything pre-race went according to plan and I was ready for my 9:30 gun.
10k
I went out way too fast on the first mile - a 6:31 - and slowed it down over the next couple miles. It was already getting hot and nearly the entire 10k was without shade. I was amazed at the caliber of runners. I picked one guy with an Ironman tattoo on his leg (meaning he's completed at least one Ironman race) and paced with him. But then I got a little burst of energy and left him behind. (felt good about that!) A lot of the men in my age group were ahead of me, but I noticed that a good number were behind me as well, and I had to remind myself to not worry about anyone else and just run my own race. I ran into the transition area feeling pretty good.
T1
My transition practice really helped (Thank you, Kevin!). I already had my gloves on and my hat off before I entered transition. I threw the hat down, threw my helmet on, whipped off my shoes, and ran through the transition area with my bike - my cycling shoes already being clipped onto the pedals. I mounted fine, and got my feet on top of my shoes right away, just like I practiced. But when I turned the corner and went to put my feet in the shoes, one of them came off (the shoes, not my feet.) So I had to stop, put the shoe on, remount, and regain my momentum.
38k Bike
Once I got past the shoe debacle I was alright. The bike course was 3 loops of about 7-8 miles each. Like I'd discovered in the car on Saturday, the hills really weren't that bad. There was one part of "rolling" hills but that was it. (Going down and up rolling hills makes your mind go, "This is awesome.....oh, shit.....this is awesome.....oh, shit....") We got to pass the main group of cheering spectators 6 times on the bike so that encouragement helped a lot. I was also much more conscious of my nutrition on the bike than I was the last race. I was able to down a Gu (although I should have done 2) and I finished nearly 2 bottles - one with water and one with Accelerade. My new bike computer has 2 features that I haven't had before. The first, cadence, definitely helped. I tried to keep my cadence up around 85-90. That didn't always happen, but I was there most of the time. Second, the computer also has a thermometer. When I started the bike leg, it was 86 degrees. By the time I finished, it was 93. Yikes!
T2
I was determined to not let a wardrobe malfuction hurt my second transition. I loosened the shoe straps early enough, coasted to the dismount line as I swung my leg over, and dismounted flawlessly (just like Mary Lou Retton) as I broke into a run with the bike toward the transition area. What made me feel really good was that I blew past a guy who'd reached the dismount line about 5 seconds before me, and I had my running shoes on and was headed toward the run exit by the time he was entering the transition area.
5k
I started out with those jelly legs most everyone gets after riding a bike, and after about a quarter mile my quadracep cramped - big time. I had to stop and walk, and then stop completely and stretch and rub it out. I walked about another quarter mile and decided I needed to start running again. But I couldn't. I simply couldn't make my legs go. I could do a little "jogging shuffle" but that was about it. The leg was still cramping a bit so the rest of the run was a walk/jog for me. It sucked. No, it really sucked. Making matters worse was the wave of 18-29 year-olds that had just started their 10k blowing by me as our routes shared part of the same streets. Damn kids. I finally got about a quarter mile away from the finish and decided I just needed to kick it in - and leave it all on the course. I reached the finish chute and that's when my leg decided to cramp up even worse than before. The rest of the way to the finish line was pretty agonizing, but I made it across and to the medical tent, where a very nice lady taped an ice-pack around my leg and told me I was awesome. She made my day.
Aftermath
I stuck around for a while, talked with some other racers, drank more Gatorade - now up to well over 100 ounces of fluids for the day - then finally grabbed my bike and things for the long drive home. It wasn't until I was about halfway home and thinking about my performance today - I was reasonably satisfied up until the 5k, but realized that shit happens - that I thought about how I did compared to other racers. Complete results haven't been posted yet, but I know I didn't do very well. But then it occured to me that I had just competed against some of the top duathletes in the country. This was the National Championships!
I'm definitely going back next year. I want to conquer that 5k, and I so need a re-do with that cycling shoe.
Now showered and sipping an ice-cold beer, I'm one happy, satisfied duathlete.
Yeah, I'm a duathlete.
Thursday, February 5, 2009
Bike HR Test Set
A month ago my coach performed a running heart rate test set to set my heart rate training zones. It involved running on a treadmill at progressively faster speeds an checking my heart rate at regular intervals.
Yesterday we did a bike test set with essentially the same concept. We set my bike up on a Computrainer, did a bunch of calibrations (which I didn't understand but I guess I didn't need to), and then went at it. We set the tension to a particular wattage and I rode at 18mph for three minutes, again checking my heart rate every minute. After two minutes rest, we upped the wattage. We did this about six times until we got up to 300 watts and I couldn't hold 18mph for more than a minute.
The best part about the session was that I got to ride my bike to and from my coach's house. It was only two miles each way, but it was the first time since last summer I'd been on my bike outside. Yes, it was chilly (windchill of 21) but it felt great!
Yesterday we did a bike test set with essentially the same concept. We set my bike up on a Computrainer, did a bunch of calibrations (which I didn't understand but I guess I didn't need to), and then went at it. We set the tension to a particular wattage and I rode at 18mph for three minutes, again checking my heart rate every minute. After two minutes rest, we upped the wattage. We did this about six times until we got up to 300 watts and I couldn't hold 18mph for more than a minute.
The best part about the session was that I got to ride my bike to and from my coach's house. It was only two miles each way, but it was the first time since last summer I'd been on my bike outside. Yes, it was chilly (windchill of 21) but it felt great!
Sunday, January 4, 2009
Sunday Afternoon Ride Time
On the suggestion of one of the other Spinning instructors (and cycling enthusiasts) at the Y, I implemented an new thing at the Y - Sunday Afternoon Ride Time. Members can bring their own bikes and trainers or use one of the Y's Spinner bikes, and ride for 90 minutes in the group fitness studio. Just an extra way to get time on the bike during the winter months.
Today was the first Sunday Afternoon Ride Time. Liz and I were the only ones there, and William joined in for about 30 minutes. It felt good to simply ride without having to lead a class and focus on what everyone else is doing.
Hopefully there'll be more people there next Sunday.
Today was the first Sunday Afternoon Ride Time. Liz and I were the only ones there, and William joined in for about 30 minutes. It felt good to simply ride without having to lead a class and focus on what everyone else is doing.
Hopefully there'll be more people there next Sunday.
Subscribe to:
Posts (Atom)