SWIM
Time - 8:54:42
Meters - 19,850
Avg Pace - 0:01.6 / meter
BIKE
Time - 24:48:32
Miles - 389.39
Avg Pace - 03:49 / mile
RUN
Time - 11:45:58
Miles - 64.66
Avg Pace - 10:55 / mile
STRENGTH
Time - 4:00:00
EVENTS
Tour de Palm Springs Century Ride
Projected - 7:00:00 Actual - 6:18:43
Very pleased with this effort. My time was significantly better than my effort last year in Las Vegas and well ahead of projection. I managed to do this with my body coming through the effort in reasonably good shape. While I did have some cramping in the last part of the ride, it was no where near as severe as Las Vegas and didn't start until 25 miles later. If I can say this without sounding terrible, I am expecting these kinds of large improvements at this point in my fitness curve. Actually, I am counting on them if I am going to achieve my goals in the Ironman.
REVIEW
Overall it was a good month. I am using 2010 as a benchmark for this year. I began working with Coach Cyndee in the middle of January and I did track my numbers for the entirety of 2010. If people want to see those numbers, please comment to that effect and I will post them. The same is true of previous race performances.
My volume is up against the same month in 2010 and I was pleased with the Century ride, especially after being sick during the last build phase before the race. Weight has been an issue, but I received some wonderful comments this last month on this Blog and I will be formulating a strict plan on that front this week. I expect to see real improvement this month. I believe that dropping weight this year is not only critical to my health, but also toward a successful performance at Ironman Arizona.
My other criticism of myself in February is that I did not feel like I got the proper intesity level in many of the workouts. That is something that I plan to work on in this coming month as well.
Having said all that, I can definately see improvement in my overall fitness. Things are moving in the right direction and I believe in the program that Coach Cyndee has me following.
Monday, February 28, 2011
Weekly Schedule 2/28/11 - 3/5/11
My schedule while I am in Memphis.
MONDAY
Off Day
TUESDAY
Strength Train - 1:00
Run - 0:40 - Easy Effort
WEDNESDAY
Swim - 1:00/2500m - 500s, 50s, 100s
THURSDAY
Run - 1:10/7 miles - Last 3 Miles @ Race Goal Pace
FRIDAY
Swim - 1:00/2500m - Short, Fast Pyramid
SATURDAY
Run - 2:10/12 miles - Long Run
Swim - 0:30/1500m - Recovery Effort
SUNDAY
Off Day
TOTAL TIME THIS WEEK
Projected - 7:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:30:00/2:54:02 Distance - 6600/6600
Bike (Projected/Actual)
Time - 5:00:00/5:38:43 Distance - 45/82.97
Run (Projected/Actual)
Time - 3:15:00/3:47:47 Distance - 18.5/20.55
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 11:45:00/13:15:32Swim - 1:00/2500m - Short, Fast Pyramid
MONDAY
Off Day
TUESDAY
Strength Train - 1:00
Run - 0:40 - Easy Effort
WEDNESDAY
Swim - 1:00/2500m - 500s, 50s, 100s
THURSDAY
Run - 1:10/7 miles - Last 3 Miles @ Race Goal Pace
FRIDAY
Swim - 1:00/2500m - Short, Fast Pyramid
SATURDAY
Run - 2:10/12 miles - Long Run
Swim - 0:30/1500m - Recovery Effort
SUNDAY
Off Day
TOTAL TIME THIS WEEK
Projected - 7:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:30:00/2:54:02 Distance - 6600/6600
Bike (Projected/Actual)
Time - 5:00:00/5:38:43 Distance - 45/82.97
Run (Projected/Actual)
Time - 3:15:00/3:47:47 Distance - 18.5/20.55
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 11:45:00/13:15:32Swim - 1:00/2500m - Short, Fast Pyramid
Weekly Schedule 2/21/11 - 2/27/11
For some reason, I did not get this posted last week. I am posting now for the record.
MONDAY
Swim - 1:00/2600m - 100s/50s/25s
Bike - 0:45 - Tempo Effort
TUESDAY
Strength Train - 1:00
Run - 0:50/5 miles - Moderate Effort
WEDNESDAY
Bike - 1:30 - Hill Repeats
THURSDAY
Off Day
FRIDAY
Run - 0:35/3.5 miles - Tempo
Swim - 1:00/2500m - 400s
SATURDAY
Bike - 2:45/45 miles - Base Building
SUNDAY
Run - 1:30/10 miles - Long Run
Swim - 0:30 /1500m - Continuous Swim
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/2:22:21 Distance - 5400/5400
Bike (Projected/Actual)
Time - 5:10:00/5:39:48 Distance - 60/84.91
Run (Projected/Actual)
Time - 4:20:00/4:26:38 Distance - 19.75/25.71
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:40:00/13:31:02
MONDAY
Swim - 1:00/2600m - 100s/50s/25s
Bike - 0:45 - Tempo Effort
TUESDAY
Strength Train - 1:00
Run - 0:50/5 miles - Moderate Effort
WEDNESDAY
Bike - 1:30 - Hill Repeats
THURSDAY
Off Day
FRIDAY
Run - 0:35/3.5 miles - Tempo
Swim - 1:00/2500m - 400s
SATURDAY
Bike - 2:45/45 miles - Base Building
SUNDAY
Run - 1:30/10 miles - Long Run
Swim - 0:30 /1500m - Continuous Swim
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/2:22:21 Distance - 5400/5400
Bike (Projected/Actual)
Time - 5:10:00/5:39:48 Distance - 60/84.91
Run (Projected/Actual)
Time - 4:20:00/4:26:38 Distance - 19.75/25.71
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:40:00/13:31:02
Sunday, February 27, 2011
Something For My Peeps While I Travel...
This was an ad campaign that Addidas ran during the 1999-2000 season. I saw this on someone Else's blog who saw it on someone Else's blog...the captions are mine.
The ads are so great I just couldn't resist. Enjoy!
 |
| You know your a runner when... |
 |
| This one just gets me fired up. |
 |
| For my boy - T-Burke!! |
 |
| My kind of girl. |
Thank you to Caitlin and Rachel for posting these. If you want to see the rest of the ads, click here.
Adjusting For Travel
My Father-in-law had a stroke last year. He is turning 70 on Saturday.
I leave Monday for Memphis to share the moment with him and to say goodbye to my Brother-in-law who is headed back to the Middle East for his second tour. They are two of the bravest men that I know. I'm looking forward to seeing family for the week.
I need to continue training though. I find myself disoriented and maladjusted on the days when I don't exercise. I can make it through my one rest day each week, but if I miss a scheduled training day it becomes a problem for me. Training has become an integral part of who I am. Funny for the world's biggest former couch potato to talk like this.
I let Coach Cyndee know that I am traveling and what I would have to work with in Memphis. I will post my schedule tomorrow. My second 70.3 is coming up and I feel like the base needs to continue to build.
I will be posting from Memphis and taking some pictures.
I leave Monday for Memphis to share the moment with him and to say goodbye to my Brother-in-law who is headed back to the Middle East for his second tour. They are two of the bravest men that I know. I'm looking forward to seeing family for the week.
I need to continue training though. I find myself disoriented and maladjusted on the days when I don't exercise. I can make it through my one rest day each week, but if I miss a scheduled training day it becomes a problem for me. Training has become an integral part of who I am. Funny for the world's biggest former couch potato to talk like this.
I let Coach Cyndee know that I am traveling and what I would have to work with in Memphis. I will post my schedule tomorrow. My second 70.3 is coming up and I feel like the base needs to continue to build.
I will be posting from Memphis and taking some pictures.
Saturday, February 26, 2011
The Scale 2-26-11
THE NUMBER = 252.0 (+0.9 from last week)
!?%&@#
I'm going for a ride to clear my head.
!?%&@#
I'm going for a ride to clear my head.
Sunday, February 20, 2011
Saturday, February 19, 2011
The Scale 02-19-11
THE NUMBER = 251.1 (-0.7 from last week)
Short week with the late weigh-in after Tour de Palm Springs.
I am breaking 250 this week. You heard it here first people!
Short week with the late weigh-in after Tour de Palm Springs.
I am breaking 250 this week. You heard it here first people!
Notes From The Field 2-18-11 (A Tale of Two Pools)
Swimming pyramids today for a relatively short duration (2400 meters), which was great because I had a meeting that I had to get to this afternoon with my boss and I still needed to get some bike time in. Weather was cool but I had a strong desire to be outside. I headed over to the Henderson Multicultural Center to use the Competition Pool.
One thing in the arm long list of cool things that my Coach does is invite her clients to work out with her during her personal workouts. It was on one of these butt-kickings that I was introduced to this pool. I have liked it better on every level than the gym pool ever since. I have always attributed this to the fact that it was outside.
Today I ended up swimming in a lane next to a woman that I have seen swimming at the LVAC Pool before. The couple times I have seen her, she has put some serious time in the pool. I was about 30 minutes in and had a 30 second break between sets when I asked her why I like this pool better than the one at LVAC. She laid it out for me perfectly. Here is what she said with my extrapolation on her points:
1. Salt water. The HMCC Pool is salt water making it easier to stay in good form, high in the water, due to the additional buoyancy that salt water gives you. The water also has a better "feel" (I don't know that it makes sense, but the water feels cleaner against my skin -JE). I never thought about the quality of the water making a difference, but with water being 600 times more dense than air, it totally makes sense.
2. Deeper, larger pool. The LVAC pool is 2 lanes and 4 feet deep on a permanent short course setup (25 meters). On top of this, you usually share a lane with someone else. As a result, there is a ton of wash and you never get "clean" water, making it more difficult for your body to move through the water efficiently. A larger, deeper pool means more time before energy in the pool is brought back to you and more space for it to dissipate. Hence cleaner water to move through making you faster.
3. Chlorine levels. At HMCC the chlorine is there, but you don't really notice it as the levels are well monitored. LVAC has the approach of creating a bio-hazard free zone. The chlorine levels are so high that I literally have a headache after about 20 minutes. My swimsuits fade in color over about a 2 month period of swimming 2-3 times a week and I can still smell the chlorine on my skin after 2-3 showers. (Disclaimer - I am a Sommelier. The bummer is chlorine is not a smell that I normally find in wine, so I cannot even get a professional benefit from this experience).
4. Outdoors. Yes, it just makes a difference for your soul. While fluorescent lighting is a normal part of our existence; the prison feel and musty quality of the atmosphere around the indoor pool are a little depressing.
To be fair to LVAC, there are definitely a couple of advantages for them:
1. Open 24 hours. Living in Las Vegas, there are a couple of hard realities: 1) There are slot machines in the grocery store, 2) This is a 3-shift town and as a result, you need to be able to find places where you can get your exercise on at 2:00am. HMCC runs normal business hours.
2. Child care. For the triathlete trying to get their training in while balancing family life, this is always a huge plus. Last time I checked, society was down on the concept of me locking my daughter in the car for a couple hours while I swim. The child care at LVAC has a lot of activities and play equipment. Lulu enjoys herself there which makes me feel better about my selfish need to swim. Daddy just makes sure that we get in an adventure together either before or after (or both).
It never gets dull looking at the world through my child's eyes.
0:57:21 / 2400m
One thing in the arm long list of cool things that my Coach does is invite her clients to work out with her during her personal workouts. It was on one of these butt-kickings that I was introduced to this pool. I have liked it better on every level than the gym pool ever since. I have always attributed this to the fact that it was outside.
Today I ended up swimming in a lane next to a woman that I have seen swimming at the LVAC Pool before. The couple times I have seen her, she has put some serious time in the pool. I was about 30 minutes in and had a 30 second break between sets when I asked her why I like this pool better than the one at LVAC. She laid it out for me perfectly. Here is what she said with my extrapolation on her points:
1. Salt water. The HMCC Pool is salt water making it easier to stay in good form, high in the water, due to the additional buoyancy that salt water gives you. The water also has a better "feel" (I don't know that it makes sense, but the water feels cleaner against my skin -JE). I never thought about the quality of the water making a difference, but with water being 600 times more dense than air, it totally makes sense.
2. Deeper, larger pool. The LVAC pool is 2 lanes and 4 feet deep on a permanent short course setup (25 meters). On top of this, you usually share a lane with someone else. As a result, there is a ton of wash and you never get "clean" water, making it more difficult for your body to move through the water efficiently. A larger, deeper pool means more time before energy in the pool is brought back to you and more space for it to dissipate. Hence cleaner water to move through making you faster.
3. Chlorine levels. At HMCC the chlorine is there, but you don't really notice it as the levels are well monitored. LVAC has the approach of creating a bio-hazard free zone. The chlorine levels are so high that I literally have a headache after about 20 minutes. My swimsuits fade in color over about a 2 month period of swimming 2-3 times a week and I can still smell the chlorine on my skin after 2-3 showers. (Disclaimer - I am a Sommelier. The bummer is chlorine is not a smell that I normally find in wine, so I cannot even get a professional benefit from this experience).
4. Outdoors. Yes, it just makes a difference for your soul. While fluorescent lighting is a normal part of our existence; the prison feel and musty quality of the atmosphere around the indoor pool are a little depressing.
To be fair to LVAC, there are definitely a couple of advantages for them:
1. Open 24 hours. Living in Las Vegas, there are a couple of hard realities: 1) There are slot machines in the grocery store, 2) This is a 3-shift town and as a result, you need to be able to find places where you can get your exercise on at 2:00am. HMCC runs normal business hours.
2. Child care. For the triathlete trying to get their training in while balancing family life, this is always a huge plus. Last time I checked, society was down on the concept of me locking my daughter in the car for a couple hours while I swim. The child care at LVAC has a lot of activities and play equipment. Lulu enjoys herself there which makes me feel better about my selfish need to swim. Daddy just makes sure that we get in an adventure together either before or after (or both).
It never gets dull looking at the world through my child's eyes.
0:57:21 / 2400m
 |
| The Shizzle |
Friday, February 18, 2011
Monday, February 14, 2011
The Scale 2-14-11
THE NUMBER = 251.8 (+0.8 from last week)
Two days late with the weight. Will be back to schedule this Saturday.
Two days late with the weight. Will be back to schedule this Saturday.
Sunday, February 13, 2011
Weekly Schedule 2/14/11 - 2/20/11
MONDAY
Run - 0:50 - Recovery Effort
Swim - 1:10/3000m - Long Interval Effort
TUESDAY
Strength Train - 1:00
Bike - 1:30 - 5 & 10 min Intervals
WEDNESDAY
Run - 1:10/6.75 miles - Pyramid Track Work
THURSDAY
Off Day
FRIDAY
Swim - 1:00/2400m - Fast Pyramid
Bike - 1:15/20 miles - Base Building
SATURDAY
Brick - 3:15/44 miles - Hilly. 40 mile Ride & 4 mile Run
SUNDAY
Run - 1:30/9 miles - Long Run w/ Late Push on Pace
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:00:00/2:26:49 Distance - 4850/4850
Bike (Projected/Actual)
Time - 9:00:00/8:24:02 Distance - 135/139.35
Run (Projected/Actual)
Time - 1:15:00/1:32:31 Distance - 7/7.67
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:15:00/13:23:22
Run - 0:50 - Recovery Effort
Swim - 1:10/3000m - Long Interval Effort
TUESDAY
Strength Train - 1:00
Bike - 1:30 - 5 & 10 min Intervals
WEDNESDAY
Run - 1:10/6.75 miles - Pyramid Track Work
THURSDAY
Off Day
FRIDAY
Swim - 1:00/2400m - Fast Pyramid
Bike - 1:15/20 miles - Base Building
SATURDAY
Brick - 3:15/44 miles - Hilly. 40 mile Ride & 4 mile Run
SUNDAY
Run - 1:30/9 miles - Long Run w/ Late Push on Pace
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:00:00/2:26:49 Distance - 4850/4850
Bike (Projected/Actual)
Time - 9:00:00/8:24:02 Distance - 135/139.35
Run (Projected/Actual)
Time - 1:15:00/1:32:31 Distance - 7/7.67
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:15:00/13:23:22
The Edible Schoolyard
Why are we not doing more of this? This is the kind of education that pays back on so many levels.
Race Report - Tour de Palm Springs - 2/12/11
To start, the weather in Palm Springs was fantastic today with a low of 48F and a high of 78F. I wore a light thermal and ended up keeping it on through the entire race. People were great and the volunteers were fantastic. Start time was at 7:00am. We ended up staying in Rancho Mirage as we were late setting up accommodations, so morning started at 5:30am.
I had a little bit of a challenge getting everyone fed and down for bed the night before and as a result, I did not have myself organized as I usually would. Melissa kept asking me if I had everything and I kept running over everything in my mind and kept answering "yes". Which is why 2 miles from the start line I realized that I had forgotten the race wrist band in the hotel room.
I have never done this before and it had me a little freaked out. We were about 25 minutes to race start and there was no way for me to go back and get it. The wristband is the only way the race officials know that you are not a bandit (no bibs at this race).
Melissa and I talked it over and ultimately we decided that she would drop me off and then go back and get the wristband. We would find each other on the course through cell phones and she would get me the wristband that way. This race has registration right up to the start of the event so I stopped by as a final Hail Mary. I explained to a volunteer what I had done and he set me up with a new wristband. Life is good! I called Melissa and she took Lulu back to the hotel for some more sleep.
Of course, no one asked me for my wristband all day (which was hidden by my thermal).
When I did Viva Bike Vegas (115 miles) in October, it took me 7:49:54 to go 115 miles. Coach Cyndee had set my goal time at 7 hours for this ride, so we figured the girls had plenty of time to rest. On the way in I grabbed a course map, I don't know why because the course should be well marked and there are a ton of people out here, how could I possibly get lost? I got myself organized, opened up the rear brake to compensate for an apparent broken spoke in my rear wheel and made the obligatory Porta Potty stop (don't ask...) and then got myself into the start corral.
The ride started right on time (always a good sign) with us alternating out of two corrals. Estimates had been for up to 7,000 people but the Mayor of Palm Springs had announced during his welcome speech that it was closer to 10,000. There are several rides, so I'm not sure how that broke down for the Century ride. The initial promise came to a screeching halt however as soon as I hit the street.
With Viva Bike Vegas we got an escort out of town with the police holding traffic at each intersection. This got the ride both rolling smoothly and spread the field some. Palm Springs had us stopping at every traffic light and had the police calling over motorcycle pa's to move over. This had to obvious effect of bottling up the ride and causing us to creep through town. It took me 15 minutes to go 2 miles.
The second problem was the roads, which were frankly terrible. In the first six miles I saw two serious accidents that required people to be removed from the course and more flats than I saw during the entire Viva Bike Vegas ride. There was a lot of terse communication between riders about holding their line and hand gestures (though most were not unfriendly).
I did not have the opportunity to preview the course before riding it, but I did take the time to try and read some ride reports on the web. The overall feel is that this is a fairly flat ride with the majority of the climbing in the first 15 miles, then a substantial downhill followed by rollers. True.
Team Rwanda - 2/3 of the way up the climb I jumped on my first wheel. Two guys cruising by with one wearing a Team Rwanda jersey. Rwanda and I ended up dropping the other guy and I did my best to pull him through the steepest section at the end of the climb. He was definitely a superior rider, but I did my best and hopefully helped him to SAG #1...which was mayhem. It was like a rock concert in the middle of the road, but without the entertainment. I got off my bike and threaded through the mass of people without stopping. This leg was the slowest part of the race for me: 1:15:19 / 15.24 miles.
The steepest uphill is immediately followed by the steepest downhill and the field began to spread. Where climbing is definitely my weakest point due to my weight, descents are a strength for me for the same reason. I started passing a lot of people. This ends up being the fastest part of the day.
Team Justin Nut Butter - Cruising along feeling good about my pace, this guy blows by me with a substantial pace line in tow like I was standing still. What does this guy eat anyway? At first I figure the pace line is just too fast to catch, but as it continues to pass me like some huge train in the desert, I decide that this is it as I keep looking for the last rider...who turns out to be this rock hard woman wearing a Justin's Nut Butter Jersey. I sprint.
Catching her wheel I am sucked along to just over 40mph. Obviously a triathlete, this woman is an animal. I just put my head down and go all the way to the bottom of the hill. At least I know what she is eating. I am able to stay with everyone through the first couple of rollers and then the pace line starts to fragment with Hercules in the front putting on the turbojets again. I stay with the Justin's Jersey and about a third of the initial pace line until the first really big roller. Not surprisingly, she just walks away from me on the pedals. It was fun while it lasted. Is there a Whole Foods nearby?
The Wasteland - The next stretch is a series of rollers through the desert and I am having a hard time finding anyone to latch onto. the pace is just not right and I end up working my way through several cyclists before finding my next jersey.
Team Adobo Velo - I catch back up to another lady who was in the Justin's pace line. She is surrounded by Team Adobo Velo, a group of Filipino American riders (their identification) who were a wonderful group of people that ran a horribly organized pace line. I followed them through SAG's 2&3. The road between the second and third SAG stop was without a doubt the worst road of a ride filled with terrible roads. I should have been riding a mountain bike. My bottle cages became rocket launchers for both my water bottles and I found myself without water and half my nutrition (coconut water).
I pulled briefly into SAG 3 to grab a bottle of water and the electrolyte drink that they were serving. Something called Gleukos. Seemed to be a well thought out product. I could hear Coach Cyndee in my head telling me that all nutrition is tested before a race. Take nothing in you haven't tried before; during the race. I looked at my empty water bottle cages...time to take a chance. The orange was good. I didn't really care for the lemon which I tried at a later stop. I didn't wait for Team Adobo Velo.
Coming off of SAG 3 was an overpass and I could see a group of about 10 cyclists at the bottom of the overpass waiting at the light. I hustle to catch up and ran into Team Rwanda and Justin Nut Butter. We smile and nod to each other right before the entire group makes a wrong turn.
We realize after about a mile that we are off course and call everyone together to figure out which way to go, but there is disagreement about where to go. Several of us turn around and book it for the overpass where we came from. As we approach, we see cyclists going the other way and chase them down giving us a pace line of between 20-30 people.
Team Pearl Izumi - The last pace line for me during this ride and the most competitive. Definitely the most testosterone (even from the women) during the ride. Most of this was centered around one rider wearing a Pearl Izumi Jersey. I knew at that point that no matter what else happened, I would find a way to beat that rider (we all find our motivations in our own places). Everyone is pushing forward with the last portion of the ride.
I have been checking in with Melissa at each of the SAG stations. Because I am moving along at a pace much faster than I had originally anticipated, she has been playing catchup. By the time I reach the final aid station (91 miles) I am starting to hurt a little and the girls are there waiting for me. I grab a couple orange slices and quarter banana and some water, snap a quick picture, kiss Melissa and take off. I have Mr. Pearl Izumi to deal with...
When I did the Viva Bike Vegas, I started cramping badly at around mile 60. I was a little worried about that because my training has suffered over the last couple weeks. I aborted an 80 mile training ride due to illness and have, in general, not been happy with the quality of my workouts. Both changes in our home environment and stress at work have taken their toll. I made it about 85 miles before the cramps started to kick in. On the positive side, the cramps came much later and were not as severe.
Toward the end, two of the other distances joined the route bringing more riders together. No pace line now, just individual riders grinding it out. I move from one cyclist to the next. Passing 100 miles I just want to get off the bike. I'm tired. Then I remember that the Ironman distance is 112 miles, after a 2.4 mile swim and before a marathon. Suck it up and ride young man.
Still, the finish looked great.
I didn't see how far behind me Pearl Izumi finished.
6:18:43 / 105.34 miles
Garmin Telemetry
 |
| Morning Person |
I have never done this before and it had me a little freaked out. We were about 25 minutes to race start and there was no way for me to go back and get it. The wristband is the only way the race officials know that you are not a bandit (no bibs at this race).
Melissa and I talked it over and ultimately we decided that she would drop me off and then go back and get the wristband. We would find each other on the course through cell phones and she would get me the wristband that way. This race has registration right up to the start of the event so I stopped by as a final Hail Mary. I explained to a volunteer what I had done and he set me up with a new wristband. Life is good! I called Melissa and she took Lulu back to the hotel for some more sleep.
Of course, no one asked me for my wristband all day (which was hidden by my thermal).
When I did Viva Bike Vegas (115 miles) in October, it took me 7:49:54 to go 115 miles. Coach Cyndee had set my goal time at 7 hours for this ride, so we figured the girls had plenty of time to rest. On the way in I grabbed a course map, I don't know why because the course should be well marked and there are a ton of people out here, how could I possibly get lost? I got myself organized, opened up the rear brake to compensate for an apparent broken spoke in my rear wheel and made the obligatory Porta Potty stop (don't ask...) and then got myself into the start corral.
The ride started right on time (always a good sign) with us alternating out of two corrals. Estimates had been for up to 7,000 people but the Mayor of Palm Springs had announced during his welcome speech that it was closer to 10,000. There are several rides, so I'm not sure how that broke down for the Century ride. The initial promise came to a screeching halt however as soon as I hit the street.
With Viva Bike Vegas we got an escort out of town with the police holding traffic at each intersection. This got the ride both rolling smoothly and spread the field some. Palm Springs had us stopping at every traffic light and had the police calling over motorcycle pa's to move over. This had to obvious effect of bottling up the ride and causing us to creep through town. It took me 15 minutes to go 2 miles.
The second problem was the roads, which were frankly terrible. In the first six miles I saw two serious accidents that required people to be removed from the course and more flats than I saw during the entire Viva Bike Vegas ride. There was a lot of terse communication between riders about holding their line and hand gestures (though most were not unfriendly).
I did not have the opportunity to preview the course before riding it, but I did take the time to try and read some ride reports on the web. The overall feel is that this is a fairly flat ride with the majority of the climbing in the first 15 miles, then a substantial downhill followed by rollers. True.
 |
| The ride passes through the windmill fields during the climb out of town. |
The steepest uphill is immediately followed by the steepest downhill and the field began to spread. Where climbing is definitely my weakest point due to my weight, descents are a strength for me for the same reason. I started passing a lot of people. This ends up being the fastest part of the day.
Team Justin Nut Butter - Cruising along feeling good about my pace, this guy blows by me with a substantial pace line in tow like I was standing still. What does this guy eat anyway? At first I figure the pace line is just too fast to catch, but as it continues to pass me like some huge train in the desert, I decide that this is it as I keep looking for the last rider...who turns out to be this rock hard woman wearing a Justin's Nut Butter Jersey. I sprint.
Catching her wheel I am sucked along to just over 40mph. Obviously a triathlete, this woman is an animal. I just put my head down and go all the way to the bottom of the hill. At least I know what she is eating. I am able to stay with everyone through the first couple of rollers and then the pace line starts to fragment with Hercules in the front putting on the turbojets again. I stay with the Justin's Jersey and about a third of the initial pace line until the first really big roller. Not surprisingly, she just walks away from me on the pedals. It was fun while it lasted. Is there a Whole Foods nearby?
The Wasteland - The next stretch is a series of rollers through the desert and I am having a hard time finding anyone to latch onto. the pace is just not right and I end up working my way through several cyclists before finding my next jersey.
Team Adobo Velo - I catch back up to another lady who was in the Justin's pace line. She is surrounded by Team Adobo Velo, a group of Filipino American riders (their identification) who were a wonderful group of people that ran a horribly organized pace line. I followed them through SAG's 2&3. The road between the second and third SAG stop was without a doubt the worst road of a ride filled with terrible roads. I should have been riding a mountain bike. My bottle cages became rocket launchers for both my water bottles and I found myself without water and half my nutrition (coconut water).
I pulled briefly into SAG 3 to grab a bottle of water and the electrolyte drink that they were serving. Something called Gleukos. Seemed to be a well thought out product. I could hear Coach Cyndee in my head telling me that all nutrition is tested before a race. Take nothing in you haven't tried before; during the race. I looked at my empty water bottle cages...time to take a chance. The orange was good. I didn't really care for the lemon which I tried at a later stop. I didn't wait for Team Adobo Velo.
Coming off of SAG 3 was an overpass and I could see a group of about 10 cyclists at the bottom of the overpass waiting at the light. I hustle to catch up and ran into Team Rwanda and Justin Nut Butter. We smile and nod to each other right before the entire group makes a wrong turn.
We realize after about a mile that we are off course and call everyone together to figure out which way to go, but there is disagreement about where to go. Several of us turn around and book it for the overpass where we came from. As we approach, we see cyclists going the other way and chase them down giving us a pace line of between 20-30 people.
Team Pearl Izumi - The last pace line for me during this ride and the most competitive. Definitely the most testosterone (even from the women) during the ride. Most of this was centered around one rider wearing a Pearl Izumi Jersey. I knew at that point that no matter what else happened, I would find a way to beat that rider (we all find our motivations in our own places). Everyone is pushing forward with the last portion of the ride.
I have been checking in with Melissa at each of the SAG stations. Because I am moving along at a pace much faster than I had originally anticipated, she has been playing catchup. By the time I reach the final aid station (91 miles) I am starting to hurt a little and the girls are there waiting for me. I grab a couple orange slices and quarter banana and some water, snap a quick picture, kiss Melissa and take off. I have Mr. Pearl Izumi to deal with...
 |
| SAG #5 (photo: Melissa Eichelberger) |
 |
| Cramping - I'm smiling on the inside. (photo: Melissa Eichelberger) |
Toward the end, two of the other distances joined the route bringing more riders together. No pace line now, just individual riders grinding it out. I move from one cyclist to the next. Passing 100 miles I just want to get off the bike. I'm tired. Then I remember that the Ironman distance is 112 miles, after a 2.4 mile swim and before a marathon. Suck it up and ride young man.
Still, the finish looked great.
I didn't see how far behind me Pearl Izumi finished.
6:18:43 / 105.34 miles
Garmin Telemetry
Friday, February 11, 2011
Dispatches From the Field 2-9-11 (Racing the Repairman)
My life always seemed jammed with things that need to be done. Striking a balance is always going to be difficult for me in this life.
Life1: The washing machine is broken. In a household with a sweaty husband and a four year old that has yet to truly grasp the concept of how a napkin works and is in all other things a magnet for dirt, this simple fact throws the house into crisis mode. The repairman will be at the house today sometime between 1-3pm.
The fact that my wife has deemed it necessary to brief my brother-in-law about our washer issues shows the dim view she currently has regarding my dependability. This does not go unnoticed by me. I assure Melissa that I will be at the house for the repairman when he arrives. Note that I do this several times.
Life2: After dropping off my daughter at school, getting a haircut and finishing up a couple other items for work, it is close to 11:00am. I've got a 35 mile ride to get in and just over 2 hours to get it done. This is going to be tight. I'm feeling a little pressure from two sides at once; if I am not home in time, my wife is going to kill me. The flip side is that I have got to get this bike ride in. Tour de Palm Springs is at the end of this week and I have already come up short on two critical training rides due to illness. I feel a strong need to make this ride count as it is the last ride I will get in before the TPS Century.
One of my dirty little secrets in life: if you are a person that show really shows faith in my ability and confidence in me, I will kill myself for you. Coach Cyndee has always given me that and the thought of letting her down is unfathomable. I'm going to get this ride done.
I get on the bike and start without even having a plan about where I am going. It's like the rule in triathlon transition: always be moving. As I make the turn out of my neighborhood, I decide to head to Sloan and make the turn somewhere past the CEMEX plant and then head back. That means uphill on the way out, but downhill on the way back. I figure I can gauge the time better that way. If I get into serious trouble on the ride, it will be easier to bail and get back to the house in time for the repairman.
I feel strong today and as Martha Stewart would say, "that is a good thing." Pace is solid and I try to focus on keeping my cadence up. This is something that Cyndee is constantly on me for (80+) and I am always coming up short on (mid 70s). I always try to force myself to be working on something specific during a training session. Turn the pedals Jeffrey...
The ride out is very fast and I can feel it. I'm supposed to be in zone 2 for my heart rate during this ride and that is simply not going to happen. I need to bust a move and get out to the turnaround. If I take too long on the hill on the way out, I'm guaranteed to have to cut things short. I put my head down and go making a deal with myself that I will try to stay under zone 4.
I pass the CEMEX plant in sub 55:00. For the average rider this is probably not a big deal, but for me this is blazing. Fast is 1 hour and it's been as slow as 1:16 when the head wind has been particularly fierce. I keep churning up the hill. The top of the hill is a little past mile 17. If I can get out 18 miles in 1:10, I should make it. With the current blitz I am riding I think I can make it. I am the little train that could.
I notice that one of the roadside markers across the road is fluttering...that should mean something important to me but it is just not computing at the moment. I ignore it and push on.
I hammer my way to the top and my heart rate is definitely creeping up. Very close to zone 4 now. I crest the top and roll over to mile 18. Everything feels good. I stop and quickly down a gel before making the turn for home. Pride before the fall...
I turn around and immediately feel an arctic blast of wind hit me full in the chest. I actually curse out loud. Of course I was fast, because I have had a tailwind the entire way out! This is not good. I was counting on being fast on the way down the hill. I put my head down and start battling my way back through the wind.
Perception is everything. In my panic over potentially missing the damned repairman, every mile is an eternity. I have suddenly graduated to Professor Eichelberger as I continuously run numbers through my head about how fast I am going (way to slow), where I am (not far enough) and if I can get home in time (questionable). I start to rave about the whole idea of a window appointment. Why is it that the washer repairman and the cable company can give you some vague answer as to when they will be there? If I told work that I would show up sometime between 3 and 6, they would fire me! Speaking of which, Melissa is going to kill me...
I am driving myself so hard into the wind that my chest is out in front of the handlebars. How could I have not noticed the freaking tailwind on the way out? Where did I think I got all this improved performance suddenly? Stupid...stupid...stupid.
My legs are on fire as I hit the M Resort and make the turn onto St. Rose Parkway. A large truck pulls around me and I jump on his rear wheel as he is breaking the wind for me. My own modified echelon formation. I see him looking at me through his rear view mirror as I sprint to try and hold his wheel. This of course is both stupid and unsustainable, but I am desperate to try and make up any time that I can at this point. He is grinning as he speeds up and slows down. I have to grin through gritted teeth as the man is obviously a sadist to my masochist tendencies. He finishes toying with me and speeds up for good after about a mile leaving me exposed to the wind again.
I'm now thinking of excuses for my wife. What am I going to say when I miss the repairman? I have visions of him driving away from my house and calling my wife, "I'm sorry Mame, but no one answered at your home." How am I going to cover myself? Acceptable answers to these questions seem a little elusive at this moment. Magic Eight ball is saying that "the outcome is uncertain" and "ask again later". This sucks.
I make the turn onto Maryland and the houses block the wind. I find another gear. I can still make it if I fly. Hope springs eternal.
I don't know if this happens with other people, but under severe stress I tend to find gears that I don't know that I have. I am literally the guy you want to have around when you have a heart attack, because I suddenly stayed at a Holiday Inn Express last night when it is on the line...
I am totally committed to the idea of beating the damned repairman to my house. If a car pulls out in front of me I will be their new hood ornament...there is no doubt. Do not pass go, do not collect $200. I will be home by 1pm...16 minutes left.
I worked for a Chef who had all these little sayings. I can hear him in my head as I pant and sweat and curse under my breath definitely in zone 4 now; it's like the chicken and the pig at the breakfast table, chef, you can be the chicken who is involved in breakfast by supplying the eggs or you can be the pig who is the bacon and is totally committed. Be the bacon! 12 minutes left.
Somewhere is this ride there is an important lesson for me, but it is eluding me right now. All I know is that it is hard to breathe and everything hurts. The light is turning yellow and I dig for one more gear and find it as I rocket through the intersection. 10 minutes to go.
When I was a kid I was always supposed to be in the house before dark. It was one of my Dad's standing rules and there was hell to pay if I didn't get in. The problem was I would put myself into positions where no matter how good my intentions were, I couldn't possibly get in on time and then I would have the temerity to be shocked when I got spanked. Some things never change...
The crap that I think about at times like this.
Last mile and it's all out there. I could ride into the side of a house at this point and not feel it. One light to go...and a miracle occurs that makes me sure that there must be divine intervention...
As I approach the last light it turns green. This light is always red and the wait is always forever. I sprint like mad for the light.
As I blow through the intersection I would point to the heavens like a professional athlete if I didn't have the handlebars in a death grip. I am going to make it. I am saved! Hallelujah!
I pull into the driveway and look down at my Garmin. Five minutes to spare. Plenty of time...
2:04:39 / 34.01 miles
Life1: The washing machine is broken. In a household with a sweaty husband and a four year old that has yet to truly grasp the concept of how a napkin works and is in all other things a magnet for dirt, this simple fact throws the house into crisis mode. The repairman will be at the house today sometime between 1-3pm.
The fact that my wife has deemed it necessary to brief my brother-in-law about our washer issues shows the dim view she currently has regarding my dependability. This does not go unnoticed by me. I assure Melissa that I will be at the house for the repairman when he arrives. Note that I do this several times.
Life2: After dropping off my daughter at school, getting a haircut and finishing up a couple other items for work, it is close to 11:00am. I've got a 35 mile ride to get in and just over 2 hours to get it done. This is going to be tight. I'm feeling a little pressure from two sides at once; if I am not home in time, my wife is going to kill me. The flip side is that I have got to get this bike ride in. Tour de Palm Springs is at the end of this week and I have already come up short on two critical training rides due to illness. I feel a strong need to make this ride count as it is the last ride I will get in before the TPS Century.
One of my dirty little secrets in life: if you are a person that show really shows faith in my ability and confidence in me, I will kill myself for you. Coach Cyndee has always given me that and the thought of letting her down is unfathomable. I'm going to get this ride done.
I get on the bike and start without even having a plan about where I am going. It's like the rule in triathlon transition: always be moving. As I make the turn out of my neighborhood, I decide to head to Sloan and make the turn somewhere past the CEMEX plant and then head back. That means uphill on the way out, but downhill on the way back. I figure I can gauge the time better that way. If I get into serious trouble on the ride, it will be easier to bail and get back to the house in time for the repairman.
I feel strong today and as Martha Stewart would say, "that is a good thing." Pace is solid and I try to focus on keeping my cadence up. This is something that Cyndee is constantly on me for (80+) and I am always coming up short on (mid 70s). I always try to force myself to be working on something specific during a training session. Turn the pedals Jeffrey...
The ride out is very fast and I can feel it. I'm supposed to be in zone 2 for my heart rate during this ride and that is simply not going to happen. I need to bust a move and get out to the turnaround. If I take too long on the hill on the way out, I'm guaranteed to have to cut things short. I put my head down and go making a deal with myself that I will try to stay under zone 4.
I pass the CEMEX plant in sub 55:00. For the average rider this is probably not a big deal, but for me this is blazing. Fast is 1 hour and it's been as slow as 1:16 when the head wind has been particularly fierce. I keep churning up the hill. The top of the hill is a little past mile 17. If I can get out 18 miles in 1:10, I should make it. With the current blitz I am riding I think I can make it. I am the little train that could.
I notice that one of the roadside markers across the road is fluttering...that should mean something important to me but it is just not computing at the moment. I ignore it and push on.
I hammer my way to the top and my heart rate is definitely creeping up. Very close to zone 4 now. I crest the top and roll over to mile 18. Everything feels good. I stop and quickly down a gel before making the turn for home. Pride before the fall...
I turn around and immediately feel an arctic blast of wind hit me full in the chest. I actually curse out loud. Of course I was fast, because I have had a tailwind the entire way out! This is not good. I was counting on being fast on the way down the hill. I put my head down and start battling my way back through the wind.
Perception is everything. In my panic over potentially missing the damned repairman, every mile is an eternity. I have suddenly graduated to Professor Eichelberger as I continuously run numbers through my head about how fast I am going (way to slow), where I am (not far enough) and if I can get home in time (questionable). I start to rave about the whole idea of a window appointment. Why is it that the washer repairman and the cable company can give you some vague answer as to when they will be there? If I told work that I would show up sometime between 3 and 6, they would fire me! Speaking of which, Melissa is going to kill me...
I am driving myself so hard into the wind that my chest is out in front of the handlebars. How could I have not noticed the freaking tailwind on the way out? Where did I think I got all this improved performance suddenly? Stupid...stupid...stupid.
My legs are on fire as I hit the M Resort and make the turn onto St. Rose Parkway. A large truck pulls around me and I jump on his rear wheel as he is breaking the wind for me. My own modified echelon formation. I see him looking at me through his rear view mirror as I sprint to try and hold his wheel. This of course is both stupid and unsustainable, but I am desperate to try and make up any time that I can at this point. He is grinning as he speeds up and slows down. I have to grin through gritted teeth as the man is obviously a sadist to my masochist tendencies. He finishes toying with me and speeds up for good after about a mile leaving me exposed to the wind again.
I'm now thinking of excuses for my wife. What am I going to say when I miss the repairman? I have visions of him driving away from my house and calling my wife, "I'm sorry Mame, but no one answered at your home." How am I going to cover myself? Acceptable answers to these questions seem a little elusive at this moment. Magic Eight ball is saying that "the outcome is uncertain" and "ask again later". This sucks.
I make the turn onto Maryland and the houses block the wind. I find another gear. I can still make it if I fly. Hope springs eternal.
I don't know if this happens with other people, but under severe stress I tend to find gears that I don't know that I have. I am literally the guy you want to have around when you have a heart attack, because I suddenly stayed at a Holiday Inn Express last night when it is on the line...
I am totally committed to the idea of beating the damned repairman to my house. If a car pulls out in front of me I will be their new hood ornament...there is no doubt. Do not pass go, do not collect $200. I will be home by 1pm...16 minutes left.
I worked for a Chef who had all these little sayings. I can hear him in my head as I pant and sweat and curse under my breath definitely in zone 4 now; it's like the chicken and the pig at the breakfast table, chef, you can be the chicken who is involved in breakfast by supplying the eggs or you can be the pig who is the bacon and is totally committed. Be the bacon! 12 minutes left.
Somewhere is this ride there is an important lesson for me, but it is eluding me right now. All I know is that it is hard to breathe and everything hurts. The light is turning yellow and I dig for one more gear and find it as I rocket through the intersection. 10 minutes to go.
When I was a kid I was always supposed to be in the house before dark. It was one of my Dad's standing rules and there was hell to pay if I didn't get in. The problem was I would put myself into positions where no matter how good my intentions were, I couldn't possibly get in on time and then I would have the temerity to be shocked when I got spanked. Some things never change...
The crap that I think about at times like this.
Last mile and it's all out there. I could ride into the side of a house at this point and not feel it. One light to go...and a miracle occurs that makes me sure that there must be divine intervention...
As I approach the last light it turns green. This light is always red and the wait is always forever. I sprint like mad for the light.
As I blow through the intersection I would point to the heavens like a professional athlete if I didn't have the handlebars in a death grip. I am going to make it. I am saved! Hallelujah!
I pull into the driveway and look down at my Garmin. Five minutes to spare. Plenty of time...
2:04:39 / 34.01 miles
Sunday, February 6, 2011
Weekly Schedule 2/7/11 - 2/13/11
MONDAY
Run - 1:15/7 miles - Moderate Effort
TUESDAY
Strength Train - 1:00
Swim - 1:00/2450m - Aerobic Effort
WEDNESDAY
Bike - 2:00/35 miles - Base Building
THURSDAY
Swim - 1:00/2550m - Mixed Drills and Intervals
FRIDAY
Off Day
SATURDAY
Bike - 7:00/102 miles - Tour de Palm Springs
SUNDAY
Off Day
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/1:11:30 Distance - 5000/3000
Bike (Projected/Actual)
Time - 5:55:00/5:05:55 Distance - 62/77.16
Run (Projected/Actual)
Time - 2:15:00/2:31:42 Distance - 10.5/12.73
Strength (Projected/Actual)
Time - 1:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 11:20:00/8:49:11
Run - 1:15/7 miles - Moderate Effort
TUESDAY
Strength Train - 1:00
Swim - 1:00/2450m - Aerobic Effort
WEDNESDAY
Bike - 2:00/35 miles - Base Building
THURSDAY
Swim - 1:00/2550m - Mixed Drills and Intervals
FRIDAY
Off Day
SATURDAY
Bike - 7:00/102 miles - Tour de Palm Springs
SUNDAY
Off Day
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/1:11:30 Distance - 5000/3000
Bike (Projected/Actual)
Time - 5:55:00/5:05:55 Distance - 62/77.16
Run (Projected/Actual)
Time - 2:15:00/2:31:42 Distance - 10.5/12.73
Strength (Projected/Actual)
Time - 1:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 11:20:00/8:49:11
Learning Something New
My variation on the standard bar joke:
So a guy walks into his garage to get his bike...
I grab my pump to check my tires. The pump is not working correctly. I check the valve on the pump and find that it is loose. Whose been messing with my pump Willis?!? I fix the pump and fill my back tire. I then move to the front tire.
Flatter than a pancake. What is up with that? How can my tire be completely flat. I just rode my bike the other day...
Then I remember that my brother-in-law was riding his bike with my daughter. Could he have cut the tube by torquing the stem? I take the front wheel off the bike and remove the tire. I pump a little air into the tube and find that it is cut right at the base of the stem. That means there is no way to patch the tube and Colonel Mustard did it in the library with the candlestick.
I'm immediately frustrated. I've got to get to work and had just enough time to get my ride in. This is just killing me.
I take a deep breath. He was actually going out of his way to help me. We was doing something nice for me.
Besides, I'm a grown-ass man. If I cannot get this tire changed and get out on the road, I don't deserve to ride the bike in the first place. I grab a tube, work it into the tire and re-seat the tire on the rim. I reach for the pump...
So I have a confession to make. I have never used a CO2 cartridge to fill a tire. I am a throwback that has always used a frame pump. Recently I invested in a CO2 setup, but have never used it. My initial reaction is, how hard could it possibly be? I remember watching Chrissie Wellington blow the use of a cartridge during Kona. Maybe it would be a good idea to practice in the comfort and privacy of my own garage.
I make sure the adapter is closed and then attach the cartridge. I push up against the stem and open the valve. The tire inflates. Nice! Dude, what was I worried about?
Thank you to Steve for thinking of me and helping me to learn something new.
So a guy walks into his garage to get his bike...
I grab my pump to check my tires. The pump is not working correctly. I check the valve on the pump and find that it is loose. Whose been messing with my pump Willis?!? I fix the pump and fill my back tire. I then move to the front tire.
Flatter than a pancake. What is up with that? How can my tire be completely flat. I just rode my bike the other day...
Then I remember that my brother-in-law was riding his bike with my daughter. Could he have cut the tube by torquing the stem? I take the front wheel off the bike and remove the tire. I pump a little air into the tube and find that it is cut right at the base of the stem. That means there is no way to patch the tube and Colonel Mustard did it in the library with the candlestick.
I'm immediately frustrated. I've got to get to work and had just enough time to get my ride in. This is just killing me.
I take a deep breath. He was actually going out of his way to help me. We was doing something nice for me.
Besides, I'm a grown-ass man. If I cannot get this tire changed and get out on the road, I don't deserve to ride the bike in the first place. I grab a tube, work it into the tire and re-seat the tire on the rim. I reach for the pump...
So I have a confession to make. I have never used a CO2 cartridge to fill a tire. I am a throwback that has always used a frame pump. Recently I invested in a CO2 setup, but have never used it. My initial reaction is, how hard could it possibly be? I remember watching Chrissie Wellington blow the use of a cartridge during Kona. Maybe it would be a good idea to practice in the comfort and privacy of my own garage.
I make sure the adapter is closed and then attach the cartridge. I push up against the stem and open the valve. The tire inflates. Nice! Dude, what was I worried about?
Thank you to Steve for thinking of me and helping me to learn something new.
Saturday, February 5, 2011
Weekly Schedule 1/31/11 - 2/6/11
MONDAY
Run - 0:30 - Recovery
Swim - 1:00/2200m - 1000s
TUESDAY
Strength Train - 1:00
Bike - 1:10 - Cadence Training
WEDNESDAY
Run - 1:15/7.5 miles - Mile Repeats
Bike - 1:00 - Recovery Ride
THURSDAY
Off Day
FRIDAY
Swim - 1:10/2800m - 50s & 100s
SATURDAY
Bike - 2:45/45 miles - Base Building On Rolling Hills
SUNDAY
Brick - 1:30/20 miles - 17 mile Bike, 3 mile Run
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 1:55:00/1:20:58 Distance - 4800/3000
Bike (Projected/Actual)
Time - 7:40:00/3:19:12 Distance - 105/47.96
Run (Projected/Actual)
Time - 2:45:00/3:28:04 Distance - 16/16.61
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:20:00/9:08:14
Sick this week. Problem with my joints and fever. Was a DNF on the long bike ride.
Run - 0:30 - Recovery
Swim - 1:00/2200m - 1000s
TUESDAY
Strength Train - 1:00
Bike - 1:10 - Cadence Training
WEDNESDAY
Run - 1:15/7.5 miles - Mile Repeats
Bike - 1:00 - Recovery Ride
THURSDAY
Off Day
FRIDAY
Swim - 1:10/2800m - 50s & 100s
SATURDAY
Bike - 2:45/45 miles - Base Building On Rolling Hills
SUNDAY
Brick - 1:30/20 miles - 17 mile Bike, 3 mile Run
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 1:55:00/1:20:58 Distance - 4800/3000
Bike (Projected/Actual)
Time - 7:40:00/3:19:12 Distance - 105/47.96
Run (Projected/Actual)
Time - 2:45:00/3:28:04 Distance - 16/16.61
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:20:00/9:08:14
Sick this week. Problem with my joints and fever. Was a DNF on the long bike ride.
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