8/24/2010
Monday 8-23-10
Easy recovery day. Rode to and from work. Then took the bike and a backpack to Michaels and Target to purchase some items for LCCP. The ride home was a little uncomfortable. The backpack was bulky and heavy. Motivation to lose 5 lbs. Tomorrow is the real start date of my cyclocross season. It was nice to have the first day be easy.
8/23/2010
Weekend Fun!!!
Now that triathlon training is over for the time being I was able to get up into the mountains for some fun biking. I have been wanting to mt bike and enjoy the mountain trails for weeks now, but just haven't had the time.
Sat. - Erik took me on a loop south of town that he has ridden a couple of times. I was excited about the elk herd and the coyote. We didn't see either. 32 miles later I was pretty tired.
Sun.- The weather cooled off and it was raining off and on but we decided the Bangtail Divide would be fun. It was a blast. About 25 miles of single track with great views of the Bridgers, Crazies, and Castle mtns. Can't beat that for a Sunday. We were a little creeped out by all the law enforcement up there. We didn't get kidnapped though and made it home for pizza and beer.
Now it is time again to buckle down and start training for cyclocross. Coach John I am ready!!
Sat. - Erik took me on a loop south of town that he has ridden a couple of times. I was excited about the elk herd and the coyote. We didn't see either. 32 miles later I was pretty tired.
Sun.- The weather cooled off and it was raining off and on but we decided the Bangtail Divide would be fun. It was a blast. About 25 miles of single track with great views of the Bridgers, Crazies, and Castle mtns. Can't beat that for a Sunday. We were a little creeped out by all the law enforcement up there. We didn't get kidnapped though and made it home for pizza and beer.
Now it is time again to buckle down and start training for cyclocross. Coach John I am ready!!
8/17/2010
Lake Stevens 70.3 Report
Lake Stevens was really a great race. There was 1 transition area and there were about 1,000 less people than Boise. Erik and I drove over on Friday and spent Saturday preparing for the race and touring Boeing field. It was pretty cool, we saw the 787, a carbon composite plane being built. I did a bike and run in the morning and felt great. Totally excited for the race and plenty nervous. We took the bike over to the transition area on Sat. and drove the course. It was shady with lots of uphill and some super steed downhill. Perfect for me and Georgie!! I didn't check out the run which might of come in helpful but more on that later. We had some dinner and I settled into our King hotel room bed to rest for the evening with the alarm set at 4:15 I had an early start.
Race morning, I had a hard time getting down much breakfast. Probably should have planned to have some energy bars on hand. The race start was nice, cool and everybody seemed pretty collected. I saw Art who was psyched and Aubrey who. I also did a little gape out at the pros and their gear. The swim start was easy, I didn't get run over by anybody and I found the cord underwater pretty quickly. I just settled in and swam. Tried to focus on keeping my eyes pointed down and my body turning to maximize glide. I came out about 2 minutes faster than other races!! I was happy.
Jumped on the bike and settled in quickly. The climbing was fun and I kept getting paced by or was pacing a Scott Plasma. I passed a lot of people in my age group who were faster swimmers. Even got going 50+mph on a downhill. I have never gone that fast before. At one point I was in the zone. Just pedalling and pedalling. My bottle however, had 3hours worth of calories in it and I didn't drink all of it. Maybe had an hours worth in the end. This I think was the beginning of the end.
For the run I had prepared a Perpeteum bottle with 2 hours of calories and my goal was not to stop at the aid stations, but grab water on the go. In actuality though, on the run I just lost it. I felt like I was anemic with lack of energy just emminating from my core. After one lap I realized I had to do something or this race was going to get very painful. I was covered in a layer of salt which doesn't usually happen so tried eating gels at the aid station to replenish a potential electrolyte imbalance/depletion. It really seemed to work. I started feeling better and my feet would go around a little faster. The last couple of miles felt better but I was still pretty bummed. If I had eaten more and had some endurolytes I think I could have taken 10 minutes off my overall time in the run.
In the end it was a good race with a disappointing finish. I learned a lot though. The next race will be on the new Cannondale Slice which I am very excited about.
Race morning, I had a hard time getting down much breakfast. Probably should have planned to have some energy bars on hand. The race start was nice, cool and everybody seemed pretty collected. I saw Art who was psyched and Aubrey who. I also did a little gape out at the pros and their gear. The swim start was easy, I didn't get run over by anybody and I found the cord underwater pretty quickly. I just settled in and swam. Tried to focus on keeping my eyes pointed down and my body turning to maximize glide. I came out about 2 minutes faster than other races!! I was happy.
Jumped on the bike and settled in quickly. The climbing was fun and I kept getting paced by or was pacing a Scott Plasma. I passed a lot of people in my age group who were faster swimmers. Even got going 50+mph on a downhill. I have never gone that fast before. At one point I was in the zone. Just pedalling and pedalling. My bottle however, had 3hours worth of calories in it and I didn't drink all of it. Maybe had an hours worth in the end. This I think was the beginning of the end.
For the run I had prepared a Perpeteum bottle with 2 hours of calories and my goal was not to stop at the aid stations, but grab water on the go. In actuality though, on the run I just lost it. I felt like I was anemic with lack of energy just emminating from my core. After one lap I realized I had to do something or this race was going to get very painful. I was covered in a layer of salt which doesn't usually happen so tried eating gels at the aid station to replenish a potential electrolyte imbalance/depletion. It really seemed to work. I started feeling better and my feet would go around a little faster. The last couple of miles felt better but I was still pretty bummed. If I had eaten more and had some endurolytes I think I could have taken 10 minutes off my overall time in the run.
In the end it was a good race with a disappointing finish. I learned a lot though. The next race will be on the new Cannondale Slice which I am very excited about.
8/01/2010
Not much posting since Boise
In general after Boise I took about two weeks to recuperate before getting back into training for Lake Stevens 70.3. I honestly felt pretty good right after the race. Not sure if that means I should have worked harder? I went to DC for work and took Erik. We spent lots of time walking around looking at Memorials and visiting with Jaimee and William. I got a couple of runs in on the hotel treadmill and worked with the weights and core one day. The following week I started to get back into doing some bike intervals and spent the weekend in CdA getting inspired by all the the Bozeman Tritons racing and doing so well and Linsey Corbin winning. I started a build week the following week.
Build week 1- can't remember exactly what the week consisted of, but it was 4th of July weekend and we went to Wieboux to visit Gabe. He isn't very motivated so that was a little frusturating. On Saturday we did the 30 mile loop on bikes through Theodore Roosevelt Park ( I tried to go up and down some extra hills) and on Sunday I did a two hour run outside of town.
Build week 2 and 3- Can't remember exactly what I did. I had a lot of thought into it though. I did track workouts followed by Masters swims on Tuesdays. One weekend I raced the whole Tour de Bozeman and one weekend I did a double brick (3 hrs total with about 50 minute bike intervals and 20 minute run intervals with a 10 min. warmup) . The double brick wiped me out. The next day all I could do was a swim and then a nap.
Build week 4 rest week- At the end of this week I raced xterra. I tried to get in 2-3 of each swim, bike, run. I just kept them shorter.
Peak Week 1- Hard effort every 72-96 hours - Raced on Tuesday with Erik in the TTT. I was tired for the rest of the week. Did a couple of easy runs. On Friday got out on the bike for 3:30 and went up Jackson Cr. to do lots of climbing. Saturday I got in a 40 min. easy run and went up to watch the Mules finish the Butte 50 and 100. Sunday I did a 1:30 tempo run up S. Cottonwood and back.
Peak Week 2- (am really trying to focus on resting the next two weeks, don't think I rested enough for Boise)
Monday- short easy swim in pond and transition practice to the bike. Then did the WMSR Prologue time trial. 5 miles. Tried to keep it above 22mph. This is a potential goal pace of mine, but it was pretty hard. My legs felt like they were going to fall off. I think that run yesterday was harder than I thought.
Tuesday- easy run followed by easy bike. I rode the bike with the trailer to the grocery store. There was a monsterous headwind.
Wed. - 30 minute tempo swim in pond
Thursday- Ride with a few steep hills and then a 10 minute tempo run
Friday-off-rode around town. Ordered the Cannondale Slice!!!
Sat. Ran the Sweet Pea 5k. Haven't tun a 5k in a long time. My time was 21:54. I will take that. Had a little confidence burst when I decided to pass this girl at the end and thought she was going to blow up with her breathing and I felt totally great. She was this girl that bought a bunch of stuff at the last PQ party and is a Team Delphine girl. Funny.
Build week 1- can't remember exactly what the week consisted of, but it was 4th of July weekend and we went to Wieboux to visit Gabe. He isn't very motivated so that was a little frusturating. On Saturday we did the 30 mile loop on bikes through Theodore Roosevelt Park ( I tried to go up and down some extra hills) and on Sunday I did a two hour run outside of town.
Build week 2 and 3- Can't remember exactly what I did. I had a lot of thought into it though. I did track workouts followed by Masters swims on Tuesdays. One weekend I raced the whole Tour de Bozeman and one weekend I did a double brick (3 hrs total with about 50 minute bike intervals and 20 minute run intervals with a 10 min. warmup) . The double brick wiped me out. The next day all I could do was a swim and then a nap.
Build week 4 rest week- At the end of this week I raced xterra. I tried to get in 2-3 of each swim, bike, run. I just kept them shorter.
Peak Week 1- Hard effort every 72-96 hours - Raced on Tuesday with Erik in the TTT. I was tired for the rest of the week. Did a couple of easy runs. On Friday got out on the bike for 3:30 and went up Jackson Cr. to do lots of climbing. Saturday I got in a 40 min. easy run and went up to watch the Mules finish the Butte 50 and 100. Sunday I did a 1:30 tempo run up S. Cottonwood and back.
Peak Week 2- (am really trying to focus on resting the next two weeks, don't think I rested enough for Boise)
Monday- short easy swim in pond and transition practice to the bike. Then did the WMSR Prologue time trial. 5 miles. Tried to keep it above 22mph. This is a potential goal pace of mine, but it was pretty hard. My legs felt like they were going to fall off. I think that run yesterday was harder than I thought.
Tuesday- easy run followed by easy bike. I rode the bike with the trailer to the grocery store. There was a monsterous headwind.
Wed. - 30 minute tempo swim in pond
Thursday- Ride with a few steep hills and then a 10 minute tempo run
Friday-off-rode around town. Ordered the Cannondale Slice!!!
Sat. Ran the Sweet Pea 5k. Haven't tun a 5k in a long time. My time was 21:54. I will take that. Had a little confidence burst when I decided to pass this girl at the end and thought she was going to blow up with her breathing and I felt totally great. She was this girl that bought a bunch of stuff at the last PQ party and is a Team Delphine girl. Funny.
6/14/2010
Boise 70.3 race report
Okay, not sure how much I really liked that race. The 2pm start time makes for a long day. In addition to hanging out in the hot sun in the transition zone they shuffled us down to the race start at 1:45. The pros started at 2pm and since I was wave 10 we didn't start until 2:30. I was sweaty, my feet were hurting from standing on the hot asphault, and a very much felt over the race before we even started. Not a good way to be going into the next 5-5.5hours. The swim was okay. I really thought I was going to drown at one point when I was getting crawled over by somebody, but that got better. I also ate this peanut butter and jelly bar before the race and I felt like it was about to come up each stroke. Not sure if it was the wetsuit or what. At the end of the swim, I didn't have a good time (ughh) but I felt better than any other swim. Next time I have to go a little faster.
Then up the huge ramp on hot asphault with my feet burning to my bike. As we were waiting around for hours the wind had picked up (a lot). It was pretty awful. It was pretty much a headwind or strong crosswind for about 75% of the time. It was also difficult to ride with so many people. I would worry about drafting when people passed so I would slow down and then have to pass them again. Just hard to settle into a groove. In town I thought the wind would get better, but no, the course was this elevated road with no protection. I definitely faded in the last 10 miles of the ride. I have never been so happy to be off my trusty stead. Georgie and I did not really get along on that bike ride. We might have to work on some fit and give him a new look with a new saddle. (Can I please just get the Cannondale Slice, Private Quarters parties, anybody, everybody?)
The transition was this huge chute and lots more running on my burned feet on asphault. There was a volunteer at my bike though helping me get out my stuff and he packed up all my bike stuff for me. It was pretty awesome. Thank you dude!!! The run was pretty good. Flat, out of the wind, and in the shade. Lots of support with great volunteers. It was 2 laps crossing paths with everybody else. The first couple of miles are always hard. You still have this huge feat in front of you and your legs are working themselves out. I started dedicating miles to people. Erik of course was first. Then the next person who popped into mind was Cory Hardy. A mile is a long time to dedicate to somebody, so after Cory I got distracted. I just kept my feet going and tried to have a quick turnover. I felt faster than I really was, but other than a little stomach upset (which always happens) and my asthma kicking in I felt great on the run. Maybe those track workouts really are working. The finish was pretty exhilirating. I have never done such a big triathlon and there were hundreds of people, a finish chute, and again more wonderful volunteers at the end.
After finding Erik, riding back to the hotel, a soak, and a shower, we headed out on the town for some food and beers with Andrew and Aubrey. It was late and we ended up in a bar full of very very drunk college kids shaking their booty. Pretty funny!!!
It is going to take a couple more days to be comfortable with my time. Not my fastest and not my slowest, but definitely not where I was hoping to be. Things to change. Bike fit, and get a water bottle I can drink from while staying aero. Start in the middle or back of my wave in the swim and work up instead of having people crawl all over me in the beginning. Drink and eat while still running. Don't waste time at aid stations. Get in a groove, wear a heart rate monitor, and stay strong for the whole bike.
Then up the huge ramp on hot asphault with my feet burning to my bike. As we were waiting around for hours the wind had picked up (a lot). It was pretty awful. It was pretty much a headwind or strong crosswind for about 75% of the time. It was also difficult to ride with so many people. I would worry about drafting when people passed so I would slow down and then have to pass them again. Just hard to settle into a groove. In town I thought the wind would get better, but no, the course was this elevated road with no protection. I definitely faded in the last 10 miles of the ride. I have never been so happy to be off my trusty stead. Georgie and I did not really get along on that bike ride. We might have to work on some fit and give him a new look with a new saddle. (Can I please just get the Cannondale Slice, Private Quarters parties, anybody, everybody?)
The transition was this huge chute and lots more running on my burned feet on asphault. There was a volunteer at my bike though helping me get out my stuff and he packed up all my bike stuff for me. It was pretty awesome. Thank you dude!!! The run was pretty good. Flat, out of the wind, and in the shade. Lots of support with great volunteers. It was 2 laps crossing paths with everybody else. The first couple of miles are always hard. You still have this huge feat in front of you and your legs are working themselves out. I started dedicating miles to people. Erik of course was first. Then the next person who popped into mind was Cory Hardy. A mile is a long time to dedicate to somebody, so after Cory I got distracted. I just kept my feet going and tried to have a quick turnover. I felt faster than I really was, but other than a little stomach upset (which always happens) and my asthma kicking in I felt great on the run. Maybe those track workouts really are working. The finish was pretty exhilirating. I have never done such a big triathlon and there were hundreds of people, a finish chute, and again more wonderful volunteers at the end.
After finding Erik, riding back to the hotel, a soak, and a shower, we headed out on the town for some food and beers with Andrew and Aubrey. It was late and we ended up in a bar full of very very drunk college kids shaking their booty. Pretty funny!!!
It is going to take a couple more days to be comfortable with my time. Not my fastest and not my slowest, but definitely not where I was hoping to be. Things to change. Bike fit, and get a water bottle I can drink from while staying aero. Start in the middle or back of my wave in the swim and work up instead of having people crawl all over me in the beginning. Drink and eat while still running. Don't waste time at aid stations. Get in a groove, wear a heart rate monitor, and stay strong for the whole bike.
6/04/2010
Peak Week
I am one week and two days out from racing at Boise!!! I really should be keeping better track of my training so that I can adjust it for the next race. Here is a go at the last couple of weeks.
Peak 1
I am starting to reduce my hours and do a race paced/imitation workout every 72-96 hours. Over the weekend I did a long ride (67 miles) with the GAS team. The ride wasn't particularly hard, but we did push it up the hills and I was pretty pooped at the end.
Mon. Swam and ran on the treadmill since it was raining. Ran pretty hard. Some 7:30 minute pace miles.
Tues. Tuesdnight Crit. I go dropped on the first lap, but rode hard the rest of the race. My legs were tired and I didn't have the get up and go. More recovery!!??
Wed. Swam
Thursday Went on the GAS ride. Got dropped in the first few minutes. Rode with Anna for the rest of the ride. Went and did circles on the crit course. Went home and did a 15 minute run. My legs were toast.
Fri. Drove to Spokane for the 24 hr race.
Sat. Biked very easy for 2.5-3hrs with Kodie
Sun. Ran very easy on the race course and took pictures. 2-3 hours.
Peak Week 2
Monday: Huge run. Started at M and over to Sypes. Down Sypes and over to the M on the road. Total time 2:30. Great hard run.
Tues. Easy swim
Wed. Easy spin on bike with Anna
Thursday: Race effort swim (2000m) in pool and quickly changed and got onto bike. Rode 1:30 up Triple Tree with lots of hills.
More to follow.... My plan is to take Friday and Sat. really easy. Then race at Cow Country on Sunday. I will follow the race with a swim in a lake up there. Haven't used my new wetsuit yet.
Then I will take Monday off and basically do some short hard efforts Tuesday and Wed. with Thursday completely off . Friday 30 min. bike and 15 min. run then rest. Then race day. Yeah!!
Peak 1
I am starting to reduce my hours and do a race paced/imitation workout every 72-96 hours. Over the weekend I did a long ride (67 miles) with the GAS team. The ride wasn't particularly hard, but we did push it up the hills and I was pretty pooped at the end.
Mon. Swam and ran on the treadmill since it was raining. Ran pretty hard. Some 7:30 minute pace miles.
Tues. Tuesdnight Crit. I go dropped on the first lap, but rode hard the rest of the race. My legs were tired and I didn't have the get up and go. More recovery!!??
Wed. Swam
Thursday Went on the GAS ride. Got dropped in the first few minutes. Rode with Anna for the rest of the ride. Went and did circles on the crit course. Went home and did a 15 minute run. My legs were toast.
Fri. Drove to Spokane for the 24 hr race.
Sat. Biked very easy for 2.5-3hrs with Kodie
Sun. Ran very easy on the race course and took pictures. 2-3 hours.
Peak Week 2
Monday: Huge run. Started at M and over to Sypes. Down Sypes and over to the M on the road. Total time 2:30. Great hard run.
Tues. Easy swim
Wed. Easy spin on bike with Anna
Thursday: Race effort swim (2000m) in pool and quickly changed and got onto bike. Rode 1:30 up Triple Tree with lots of hills.
More to follow.... My plan is to take Friday and Sat. really easy. Then race at Cow Country on Sunday. I will follow the race with a swim in a lake up there. Haven't used my new wetsuit yet.
Then I will take Monday off and basically do some short hard efforts Tuesday and Wed. with Thursday completely off . Friday 30 min. bike and 15 min. run then rest. Then race day. Yeah!!
5/17/2010
Build 3-3
Final week of Build before 70.3. I am pretty sure I am not at peak physical shape and that Boise won't be a my best race ever. I think I still have potential that I haven't found. I guess that is what happens when you get sick and have to adjust training schedules. This week was a good week though. Still coughing and I think I am going to go to the doctor and try and inhaler or something.
Monday
Off- drove back from Kalispell. Pretty pooped from lack of sleep and lots of riding over the weekend.
Tuesday
Rode the Tuesday night time trial. My bike fit was off so didn't have the usual umpff to pedal hard. It was a good ride though.
2:30
Wed.
Swam at lunch. Swam with some hypoxia training and mixed it up with some intervals.
1:00 About 2800.
Ran hills at the M. Ran to the top ~20 minutes of total effort. Then ran a little loop at the top that contained some switchbacks. On the fourth one I had to work really hard and wasn't going very fast.
1:00
total time 2hrs
Thursday
Off- had Erik help me with the tri bike fit. Got it all good to go for the weekend.
Friday
Big swim
3350 in a little over and hour. All pulling. Felt really good
Run
Did the 200m repeats track workout around the pond by my house. Had the dogs so they ran around with me and got in the water etc. So funny, they think running in circles is crazy.
12-200 with a walk around the corners.
Sat.
Group ride with Tritons. About 95 in 5.5hours. It was a hard ride and those guys are all riding well.
Sun.
2 hours run with 30 minutes at tempo and 2-10 minute at about threshold. Very tired!! But longest run of the season on the road.
Now a rest week. Then a peak week. Then a race week. Feeling stronger than last year!!!
Monday
Off- drove back from Kalispell. Pretty pooped from lack of sleep and lots of riding over the weekend.
Tuesday
Rode the Tuesday night time trial. My bike fit was off so didn't have the usual umpff to pedal hard. It was a good ride though.
2:30
Wed.
Swam at lunch. Swam with some hypoxia training and mixed it up with some intervals.
1:00 About 2800.
Ran hills at the M. Ran to the top ~20 minutes of total effort. Then ran a little loop at the top that contained some switchbacks. On the fourth one I had to work really hard and wasn't going very fast.
1:00
total time 2hrs
Thursday
Off- had Erik help me with the tri bike fit. Got it all good to go for the weekend.
Friday
Big swim
3350 in a little over and hour. All pulling. Felt really good
Run
Did the 200m repeats track workout around the pond by my house. Had the dogs so they ran around with me and got in the water etc. So funny, they think running in circles is crazy.
12-200 with a walk around the corners.
Sat.
Group ride with Tritons. About 95 in 5.5hours. It was a hard ride and those guys are all riding well.
Sun.
2 hours run with 30 minutes at tempo and 2-10 minute at about threshold. Very tired!! But longest run of the season on the road.
Now a rest week. Then a peak week. Then a race week. Feeling stronger than last year!!!
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