Showing posts with label Bike. Show all posts
Showing posts with label Bike. Show all posts
Sunday, April 19, 2009
First brick of the season
When I saw this one on my schedule I was like cool, first brick of the season. Sure it was 30 miles of biking and 2 miles of running, but since I haven't run in forever, any kind of running is good for me. Woke up Saturday morning and was not in any kind of mood to go out and ride. Lilyan had two birthday parties to go to so I had to hit the road by 8 in order to get done in time to pick her up from ballet at 11 and rush her over to the first party. Wanted to get going at 7:30, but procrastinated enough that I didn't get started until 7:45. I decided to do the 27 mile route I had done a couple weeks back which is fairly easy to not get lost on. While last time there were no dogs to be seen, for some reason there seemed to be a dog barking every where I turned. But luckily I was not chased by any of them. Of course it helped to get me moving faster each time I heard the barking. It was going really well and getting more used to my aerobars again so I was quite happy. I made the turn home and started to eat my powerbar. 30 minutes later I pull into my driveway and start the transition to run. I start off and my legs are killing me, I feel like I am running like 12 min miles and like it is so hard. After 1/2 mile I look at my watch and see I'm doing 9:45 / mile and I'm like woo hoo, no wonder why this hurts so much. At that same time I start a long down hill section so I slow down and let the heart rate come down a little. finished the first mile in 9:42. Start feeling good now and pick up the pace and finish the second mile in 8:55. Great workout, gives me some confidence for my tri coming up on the 10th.
Saturday, August 30, 2008
Comfort Zone
I used to live up in North Raleigh and would love to ride my bike around Falls Lake. After moving South about 3 years ago I hardly ever get back up to that area, but when I do it brings back all the old memories. Today was one of those days. The plan was for me to drive up to Durant and Falls of the Neuse, ride my bike to a friends house, pick him up and then ride back to my car and then drive up to do a 1 hour kayak trip down the neuse river. Usually I don't enjoy riding my bike alone as it's boring and sometimes dangerous, but this morning the first half of my bike was great.
After a short stretch on Durant I turned onto Honeycutt road and was treated to a couple huge castles. Probably an acre or two of land and all brick houses that looked to be 8000 sq feet or so. I was going up hill so I got a good look at both and I swear I saw some motes around them... At the top of the hill a squirrel ran across the street followed closely by a hawk or falcon or some kind of bird of prey, I think the squirrel got away, but not sure. Then a few more houses and there is this deer walking in the front yard eating plants and stuff, he paused briefly to look at me after I said hello, then he walked on. I couple of hills later I was on pleasant union and saw my first human. He looked, smiled, waved, and said hello. Amazing, usually humans don't like bikers, but this is North Raleigh and not South. Less than a mile later a lady up ahead is crossing the street with her dog and she turns to look at me, smiles and waves good morning. Now I am amazed, she was way up ahead and didn't have to even acknowledge my existence. This is getting weird, I never get this many friendly people. I travel down some of my old favorite hilly roads and pass more friendly people. I knew I had to be at Ray rd and Norwell by 7:50 so I could meet up at 8:15, and my memory seemed to fail me as I misjudged the distance so I had to really pick up the pace, I somehow managed to make it at 7:52. this is when I met the first person who didn't wave, and the only one on the ride. He was riding his pro bike with his pro shirt on and just too busy to notice. I speculated it was the husband of someone I know who lives in that area, but I wasn't sure. Anyway, ray road is great until you get to lake lynn and I had never rode south, so the next hill took my by surprise and kicked my butt. After that I was able to cruise to Tim's house and take a powerbar break. We were on a tight schedule so we headed out. Tim started to sandbag me with his "I haven't been on the road bike in a while so if you drop me, I know where you car is" routine. but I knew better, and I was already on 22 miles so I told him not to worry. I thought I would drop him on some of the hills, but he surprised me and was able to keep up until the very end. There was one hill on 6 forks where I was dying and I thought there was no way he is still back there, but I looked back, and there he was. We got to the top or at least to where it wasn't as steep and he yelled something at me, so we stopped for a second to rest. I never thought of that, it's hurting I'm dying, why not just stop and recover, that thought never seems to enter my oxygen deprived mind. We passed the first human that waved at me this morning again, I guess he was on his way back home after a long walk, but he was still very cheerful. Finally we got to the last hill, and it was a killer, it was at the bottom of a hill where there was a 4 way stop and we had to make a left turn, then go straight up. I shifted to the small ring in the front since I had gone down it to start and knew what was coming, and it still took a lot out of me to make it up that one. But at the top I was able to recover and peddle back to the car. Two iced mocha's later and we are on the way to Kayak.
I have never kayaked before, but I have been in a canoe a lot when I was a kid. The people at paddle creek were assured me that if I could handle a canoe I would have no problem in the kayak on this trip. We started off and for the first 15 minutes my shoulders and arms were burning as I criss crossed back and forth across the river trying to figure out how to steer one of these crazy things. But eventually I figured it out and was able to kinda keep a straight line. I found that paddling backwards was easier as long as there wasn't something to run into, and even just floating with the current took skill. My hip flexors where killing me from the seated position, but when I would bend my legs my left inner thigh would cramp up. the most comfortable position seemed to be hanging my left leg over the edge. I was just getting the hang of the steering when the trip was over. I think some lessons would be a good idea, then some faster rivers would be really fun.
Then we headed back to Tim's, I got changed and went to get an iced white lightning and pick up the girl at her friends birthday party, got there just in time for the cake. Sweeeeet! After a half hour of crazy screaming kids we headed home. I had one final job of cleaning the garbage can, then off to the shower and a much needed nap.
If you think it took a long time to read this post, you should try living it ;-)
After a short stretch on Durant I turned onto Honeycutt road and was treated to a couple huge castles. Probably an acre or two of land and all brick houses that looked to be 8000 sq feet or so. I was going up hill so I got a good look at both and I swear I saw some motes around them... At the top of the hill a squirrel ran across the street followed closely by a hawk or falcon or some kind of bird of prey, I think the squirrel got away, but not sure. Then a few more houses and there is this deer walking in the front yard eating plants and stuff, he paused briefly to look at me after I said hello, then he walked on. I couple of hills later I was on pleasant union and saw my first human. He looked, smiled, waved, and said hello. Amazing, usually humans don't like bikers, but this is North Raleigh and not South. Less than a mile later a lady up ahead is crossing the street with her dog and she turns to look at me, smiles and waves good morning. Now I am amazed, she was way up ahead and didn't have to even acknowledge my existence. This is getting weird, I never get this many friendly people. I travel down some of my old favorite hilly roads and pass more friendly people. I knew I had to be at Ray rd and Norwell by 7:50 so I could meet up at 8:15, and my memory seemed to fail me as I misjudged the distance so I had to really pick up the pace, I somehow managed to make it at 7:52. this is when I met the first person who didn't wave, and the only one on the ride. He was riding his pro bike with his pro shirt on and just too busy to notice. I speculated it was the husband of someone I know who lives in that area, but I wasn't sure. Anyway, ray road is great until you get to lake lynn and I had never rode south, so the next hill took my by surprise and kicked my butt. After that I was able to cruise to Tim's house and take a powerbar break. We were on a tight schedule so we headed out. Tim started to sandbag me with his "I haven't been on the road bike in a while so if you drop me, I know where you car is" routine. but I knew better, and I was already on 22 miles so I told him not to worry. I thought I would drop him on some of the hills, but he surprised me and was able to keep up until the very end. There was one hill on 6 forks where I was dying and I thought there was no way he is still back there, but I looked back, and there he was. We got to the top or at least to where it wasn't as steep and he yelled something at me, so we stopped for a second to rest. I never thought of that, it's hurting I'm dying, why not just stop and recover, that thought never seems to enter my oxygen deprived mind. We passed the first human that waved at me this morning again, I guess he was on his way back home after a long walk, but he was still very cheerful. Finally we got to the last hill, and it was a killer, it was at the bottom of a hill where there was a 4 way stop and we had to make a left turn, then go straight up. I shifted to the small ring in the front since I had gone down it to start and knew what was coming, and it still took a lot out of me to make it up that one. But at the top I was able to recover and peddle back to the car. Two iced mocha's later and we are on the way to Kayak.
I have never kayaked before, but I have been in a canoe a lot when I was a kid. The people at paddle creek were assured me that if I could handle a canoe I would have no problem in the kayak on this trip. We started off and for the first 15 minutes my shoulders and arms were burning as I criss crossed back and forth across the river trying to figure out how to steer one of these crazy things. But eventually I figured it out and was able to kinda keep a straight line. I found that paddling backwards was easier as long as there wasn't something to run into, and even just floating with the current took skill. My hip flexors where killing me from the seated position, but when I would bend my legs my left inner thigh would cramp up. the most comfortable position seemed to be hanging my left leg over the edge. I was just getting the hang of the steering when the trip was over. I think some lessons would be a good idea, then some faster rivers would be really fun.
Then we headed back to Tim's, I got changed and went to get an iced white lightning and pick up the girl at her friends birthday party, got there just in time for the cake. Sweeeeet! After a half hour of crazy screaming kids we headed home. I had one final job of cleaning the garbage can, then off to the shower and a much needed nap.
If you think it took a long time to read this post, you should try living it ;-)
Tuesday, March 25, 2008
Bike Friendly?
I haven't been writing much about my workouts but something happened Sunday during my bike that I felt I should.
Earlier in the week I had riding in self proclaimed bike friendly Cary, NC. I went out Monday before lunch for a 20 mile bike, it usual takes me about 1 hour 8 minutes of total time including stop lights, but this time it took me 1 hour and 17 minutes. I got stuck in two left turn lanes with no cars in the lane to tell the light that it needed to give me a left turn signals. Then I got stuck at a light where I was going straight, and there was a car in the left turn lane, so the light gave the car a left turn signal, but never turned green for straight. This being the third time I got screwed, I was not happy. Fast forward to Sunday, I had a 28 mile ride mapped out, with about 8 traffic lights, compare that to my 20 mile Monday ride with about 20 lights. I rode the first 18 miles before actually getting stopped at a light. It was a left turn light at hwy 50 and hwy 210 in Johnston county. I was in the left turn lane and thought I was going to have to run it, since there were no cars to trigger the light in my lane, but image my surprise when I got a left turn signal. Here I am in Johnston county and they have their sensors setup to know when a bike is waiting. Wake up Wake county, you are supposed to be pushing for less pollution and bike lanes, adjust your lights already. When I went to college in Gainesville, Fl my junior year the changed the lights to be more sensitive for bikers, and here we are 20 years later and we can't do that here? Anyway it was a pleasant surprise and made the cold ride feel much better :-)
Earlier in the week I had riding in self proclaimed bike friendly Cary, NC. I went out Monday before lunch for a 20 mile bike, it usual takes me about 1 hour 8 minutes of total time including stop lights, but this time it took me 1 hour and 17 minutes. I got stuck in two left turn lanes with no cars in the lane to tell the light that it needed to give me a left turn signals. Then I got stuck at a light where I was going straight, and there was a car in the left turn lane, so the light gave the car a left turn signal, but never turned green for straight. This being the third time I got screwed, I was not happy. Fast forward to Sunday, I had a 28 mile ride mapped out, with about 8 traffic lights, compare that to my 20 mile Monday ride with about 20 lights. I rode the first 18 miles before actually getting stopped at a light. It was a left turn light at hwy 50 and hwy 210 in Johnston county. I was in the left turn lane and thought I was going to have to run it, since there were no cars to trigger the light in my lane, but image my surprise when I got a left turn signal. Here I am in Johnston county and they have their sensors setup to know when a bike is waiting. Wake up Wake county, you are supposed to be pushing for less pollution and bike lanes, adjust your lights already. When I went to college in Gainesville, Fl my junior year the changed the lights to be more sensitive for bikers, and here we are 20 years later and we can't do that here? Anyway it was a pleasant surprise and made the cold ride feel much better :-)
Saturday, January 26, 2008
Saturday Ice Cube
Let's see, nothing gets me out of bed faster than a brick on a Saturday morning when the temps are right at freezing. Woke up at 6 am and turned on the weather channel in hopes of seeing ice or snow or sleet or something that would get me out of riding my bike alone in 32 degree overcast weather. But alas, none of that... So I got out of bed, ate a quick grapenuts breakfast and started to pack up the car with the ton of clothes and stuff that are needed for a brick. I was scheduled to do a 15 mile bike followed by a 2 mile run.
I haven't ridden my tri bike in a long time, and I want to go fast this year so tri bike comes off the wall and on the car. Head out to lake lynn to do this route http://www.mapmytri.com/ride/united-states/nc/raleigh/862558470, let's see I had my thick running socks on, my shoes had their shoe covers, then I had on running tights, and bike shorts, a tight base layer running shirt, a fleece sweat shirt, and a wind breaker, ski gloves, wool skull cap and my helmet. I didn't think that was enough so I caked some Vaseline on my face to protect against the wind and a bunch o chap stick.
started off and ouch it was so cold it hurt, but then I got into some hills and warmed up a little, my fingers eventually felt good, but my toes never did warmup. The course was rolling with some flats and small climbs and one big climb. I say a big peloton at one point and tried to catch them, but just as I was about to get a draft they turned left where I needed to turn right. When I hit the big climb it was very painful, my legs were still cold and just starting to feel good on the bike. I had to stand on the initial part of the hill but that actually felt good. finally I was on the home stretch and something fell out of my pocket. I had to stop since I didn't know what it was and I really needed my car key, but it was just my chap stick. This was actually a good thing as I went back and got it and put more on, then ate a goo and started back. The rest of the ride was uneventful and I was happy when it was over.
Not a speedy transition as I had a bunch to take off, then a bunch to put on and I needed a bathroom break. Cindy was waiting for me, even though I was done early, so we chatted as I put away the bike and changed, then we hit the bathrooms and headed out. She was very happy to hear my coach changed my workout from 3 miles at 9:15 to 2 miles easy:-). The first part of the run was rough as I felt like my frozen legs were not giving at all, but after a half mile I felt good and we kept up a 10 min/mile pace. Felt like I could have done a couple more but decided to listen to the coach and finish up.
17 mile bike 1:04
2.6 mile run 26 mins
minutes to warmup after, 25 ( right after I got my white lightning :-) )
I haven't ridden my tri bike in a long time, and I want to go fast this year so tri bike comes off the wall and on the car. Head out to lake lynn to do this route http://www.mapmytri.com/ride/united-states/nc/raleigh/862558470, let's see I had my thick running socks on, my shoes had their shoe covers, then I had on running tights, and bike shorts, a tight base layer running shirt, a fleece sweat shirt, and a wind breaker, ski gloves, wool skull cap and my helmet. I didn't think that was enough so I caked some Vaseline on my face to protect against the wind and a bunch o chap stick.
started off and ouch it was so cold it hurt, but then I got into some hills and warmed up a little, my fingers eventually felt good, but my toes never did warmup. The course was rolling with some flats and small climbs and one big climb. I say a big peloton at one point and tried to catch them, but just as I was about to get a draft they turned left where I needed to turn right. When I hit the big climb it was very painful, my legs were still cold and just starting to feel good on the bike. I had to stand on the initial part of the hill but that actually felt good. finally I was on the home stretch and something fell out of my pocket. I had to stop since I didn't know what it was and I really needed my car key, but it was just my chap stick. This was actually a good thing as I went back and got it and put more on, then ate a goo and started back. The rest of the ride was uneventful and I was happy when it was over.
Not a speedy transition as I had a bunch to take off, then a bunch to put on and I needed a bathroom break. Cindy was waiting for me, even though I was done early, so we chatted as I put away the bike and changed, then we hit the bathrooms and headed out. She was very happy to hear my coach changed my workout from 3 miles at 9:15 to 2 miles easy:-). The first part of the run was rough as I felt like my frozen legs were not giving at all, but after a half mile I felt good and we kept up a 10 min/mile pace. Felt like I could have done a couple more but decided to listen to the coach and finish up.
17 mile bike 1:04
2.6 mile run 26 mins
minutes to warmup after, 25 ( right after I got my white lightning :-) )
Wednesday, October 17, 2007
Bike repeats
Last bike before the race on saturday. I was supposed to ride on the trainer easy, but since the weather has been so nice lately I decided to go outside and that way I could get used to my tri bike again. Luckily the race is flat since I have no power left on the hills, but on the flats I feel really good in the aero postion and was able to keep my knees in. I rode out to Morrisville, did an out and back repeat on Town hall drive, then put it in the small ring and did an easy spin back to work. Of course going back up weton is never easy, but I didn't push the big ring like I ususally do so it was easy.
Sunday, October 14, 2007
Sunday Brick
I haven't biked since the duke half, and haven't been on my tri bike in I don't know how long. so I needed to get back out and ride. My coach says I should do at least a one mile run after to remind my legs what it feels like to run after a bike. So...
It was 48 degrees, and with clear skies and little to no wind when I headed out at 7:30 AM this morning. Bike was working good, but I forgot my cell phone and didn't relize it until mile 3 or so. This caused me to changed my route to stay closer to home since the last 3 times on this bike has not ended well. Glad I got out there since the first 10 miles werent' going that well due to the above mentioned vacation from the tri bike, but then I made the turn for the last 5 miles home and picked up the pace and started to feel the burn in the right places which made me feel much better then when it was in the wrong places :-). Managed to keep the speed over 20 the whole way home and felt really good getting off the bike.
A quick 1:30 tranistion and off to run.
Yes coach B was right, my legs were like "what is the running thing after biking so fast?", but after 1/2 mile I could feel my toes again and my legs still a little tired from yesterday's hilly 7 miles started to feel better. So my pace started picking up and ended up with a 9:30 pace for the 1.5 miles I did.
Not sure if it's the weather or the time off since Duke but I am finally starting to feel good again. Getting really excited for next week's final tri of the season. I don't really care about my time for the race, I just want to go fast and feel good.
It was 48 degrees, and with clear skies and little to no wind when I headed out at 7:30 AM this morning. Bike was working good, but I forgot my cell phone and didn't relize it until mile 3 or so. This caused me to changed my route to stay closer to home since the last 3 times on this bike has not ended well. Glad I got out there since the first 10 miles werent' going that well due to the above mentioned vacation from the tri bike, but then I made the turn for the last 5 miles home and picked up the pace and started to feel the burn in the right places which made me feel much better then when it was in the wrong places :-). Managed to keep the speed over 20 the whole way home and felt really good getting off the bike.
A quick 1:30 tranistion and off to run.
Yes coach B was right, my legs were like "what is the running thing after biking so fast?", but after 1/2 mile I could feel my toes again and my legs still a little tired from yesterday's hilly 7 miles started to feel better. So my pace started picking up and ended up with a 9:30 pace for the 1.5 miles I did.
Not sure if it's the weather or the time off since Duke but I am finally starting to feel good again. Getting really excited for next week's final tri of the season. I don't really care about my time for the race, I just want to go fast and feel good.
Saturday, September 15, 2007
Shaking off the cobwebs, and some nerves
Today was my pre-race brick. I have had some success with this in the past and usually do this before a Sunday race as I just don't feel right not working out on a Saturday. I do a 30 min bike followed by a 10 min run. I ride out for 15 minutes easy as a warm up with a couple pickups mixed in to get ready, then at the turn around, I sprint back. Today it took 27 minutes, 15 out and 12 back. It felt good to feel the burn in my legs again and to know I can handle it when it returns full strength tomorrow on some of those hills. The run part is just an easy lolly pop route from my house. After a 1 minute transition, I started out uphill easy, loop around and head back home on a slight downhill. The run was great, after about 4 minutes the wobbles from the bike went away and I was able to keep a steady pace. My heart rate was between 151 and 156 the whole way so no spikes and my pace was around 9:35. Right at race pace. Legs felt great so this workout did wonders for my confidence and the weather looks awesome for tomorrow.
Still, I am a little more nervous for this race then usual as it is a much harder course. I haven't had pre-race jitters like this in quite a while so it's a little unnerving and the coffee isn't helping any. Off to pick up my race packet, then home to start getting everything ready for tomorrow.
I did the white lake half in May in 6:08 Something, so breaking that would be great, but since this course is much harder I will use it as a carrot if I am close on the run. so my current prediction is...
Swim 35:00 ( probably no wetsuits, yea ).
T1 2:00
Bike 3:05:00
T2 5:00
Run 2:30:00
total 6:17:00
Now I just have to wait and see
Still, I am a little more nervous for this race then usual as it is a much harder course. I haven't had pre-race jitters like this in quite a while so it's a little unnerving and the coffee isn't helping any. Off to pick up my race packet, then home to start getting everything ready for tomorrow.
I did the white lake half in May in 6:08 Something, so breaking that would be great, but since this course is much harder I will use it as a carrot if I am close on the run. so my current prediction is...
Swim 35:00 ( probably no wetsuits, yea ).
T1 2:00
Bike 3:05:00
T2 5:00
Run 2:30:00
total 6:17:00
Now I just have to wait and see
Wednesday, September 12, 2007
Stop the hunger... Please
Ever since yesterday's track workout I've had this never ending hunger. I was riding my bike easy on the trainer for 40 minutes as instructed by Coach B, and 30 minutes into it the hunger started coming on strong. I think I am going to gain 5 lbs this week. It's not like I've been starving myself this week, I've been eating as if I am still training so not sure why I'm so hungry, but the coach says it's normal so I'm just going to keep eating. I'm off the bike and almost done with my large house special low mien. It's better now, but after the shower the ice cream will be calling. I doubt I'll let the machine answer it :-)
Another benefit of this taper is my knees no longer hurt going up or down stairs. Hopefully my toenail will stay on until after the race.
Another benefit of this taper is my knees no longer hurt going up or down stairs. Hopefully my toenail will stay on until after the race.
Sunday, September 9, 2007
Wide Load
Today was an easy 30 mile ride. I picked a nice flat route, an out and back from my house due east. The wind was NE, so at my back to start and in my face on the way back. It also descends about 200 ft over the 15 miles, so not a big difference, but enough for me to notice. My ave heart rate was 7 beats higher on the way back and my speed was 2 mph slower. Was by myself and have done this route a lot earlier this year, so I was fairly bored and started getting lost in thought and was looking on the side of the road for dead bodies, didn't find any...
On the way back I was coming up to a school and saw all the cars ahead making uturns and coming back. I got to the turn around spot and really didn't want to go back two miles, then go two miles out of the way for an 8 mile trip to get home when I was only 4 miles from home going straight. The guy at the turn around said there was a house going over I40 just ahead and it would be about 15 minutes, but I could ride ahead and try to get around it if I wanted. I wanted. I thought I was going to see a new home like I see on the highways being transferred, but no, it was a really old house. It looked to be about 50 years old. I wondered why they would move it since it was so old and decrepit looking. I guess it might be a historical house or something, but it barely fit on the bridge and was rubbing the electric wires overhead so I didn't hang out to see how it turned out.
On the way back I was coming up to a school and saw all the cars ahead making uturns and coming back. I got to the turn around spot and really didn't want to go back two miles, then go two miles out of the way for an 8 mile trip to get home when I was only 4 miles from home going straight. The guy at the turn around said there was a house going over I40 just ahead and it would be about 15 minutes, but I could ride ahead and try to get around it if I wanted. I wanted. I thought I was going to see a new home like I see on the highways being transferred, but no, it was a really old house. It looked to be about 50 years old. I wondered why they would move it since it was so old and decrepit looking. I guess it might be a historical house or something, but it barely fit on the bridge and was rubbing the electric wires overhead so I didn't hang out to see how it turned out.
Thursday, September 6, 2007
Tapering?
Sure didn't feel like a taper today. I was scheduled for a 15 mile bike and 2 mile run which is kinda short for a brick, but on a weekday it's a lunch hour thing and fits in perfectly. I rode 20 yesterday at lunch on the streets so today I thought instead of 15 outside on the roads with the ozone and traffic I would do the spin class first for 45 minutes, then do a 2 mile loop outside.
Spin class was great, my buddy Pam was teaching and had a funky add-on session I hadn't done before and it was challenging enough with good recovery so to not wear me out too much. The run was good, I was a little fired up from something going on at work so I used that to focus on and before I knew it 2 miles was up.
Ended up being 38 minutes on the bike 18 minute run with a 2 minute transition.
Afterwards during the cool down aka walk through the parking lot I felt like the week so far hasn't really been a taper, but the weekend is coming with 6 mile run on Saturday and 30 mile bike on Sunday being about half the time and distance that I have been doing on weekends so I'm psyched about that, and next week is even easier, until Sunday that is.
Spin class was great, my buddy Pam was teaching and had a funky add-on session I hadn't done before and it was challenging enough with good recovery so to not wear me out too much. The run was good, I was a little fired up from something going on at work so I used that to focus on and before I knew it 2 miles was up.
Ended up being 38 minutes on the bike 18 minute run with a 2 minute transition.
Afterwards during the cool down aka walk through the parking lot I felt like the week so far hasn't really been a taper, but the weekend is coming with 6 mile run on Saturday and 30 mile bike on Sunday being about half the time and distance that I have been doing on weekends so I'm psyched about that, and next week is even easier, until Sunday that is.
Wednesday, September 5, 2007
Wednesday Bike
A nice easy no pressure taper bike at lunch. Legs felt good, heart rate was down, but still spicked on the weston hills. It's still feakin hot and no end in site, my fingers are crossed, but I'm not holding my breath... Wanted to leave early enough so I could catch the stretch class at the rec center afterwards, but missed it my 10 minutes. Nothing remotely interesting happened on the bike but I was ready for a boring ride anyway
Saturday, September 1, 2007
1400 calories in a half hour
Sounds impressive doesn't it? But that's not the burn rate during my brick workout today, it was how many I consumed on my half hour drive home. My fancy smanchy Garmin 305 GPS Trainer watch thingy told me I burned 4839 calories. 3415 during the 43 mile bike and 1424 during the 8 mile run. That seems a little high so I checked an old formula I had and it was as I suspected a little lower. 2865 for the bike and 1367 for the run for 4232, either number is really high. So after I was done I drank my recovery drink for 180 cals, then drove to Moe's to get a Triple Lindy burrito 900 cals, then walked next door to Starbucks and got a grande no whip mocha, iced of course, for another 320. It's not easy to eat a big ole burrito while driving, but when you are hungry enough, you find a way.
So the day started off rough with a 4:30 alarm wake up. Ate my cereal, finished getting ready and headed off to meat Karyn at 6:35. Got to North cary park right on time at 6:20, setup the bike, took a quick bathroom break and headed out. The knee was a little tight for the first bit up the hill to harrison, but after that it felt much better. Rode with Karyn out to Lifetime fitness to meet Salman and another guy whose name I can't remember right now. Then we headed out to Jordan lake. They were going to do a 70 mile loop, so I just rode with them until my turn back point so I could head back to me Cindy for the run. The ride was overall good, slow and easy. The trip back was a little harder as the wind had just started to kick up, but still not bad. Returned to the park at 9:15 as planned and started transitioning for the run. Cindy showed up right on time and after some chit chat with my coach and her husband who were there with her training group, headed out for the 8 mile run. Felt good on the run, but decided to do a walk break at each mile. Cindy said she was ok with that so it was the plan. Run went well, it was an out and back with the out being mostly uphill and the back mostly down. This worked out great as we did a negative split by :50 seconds. Took it easy mostly with only a couple of hard efforts where neither of us could manage to talk, but the walk breaks definitely helped and I had all 6 of my 8 oz bottles filled and used them all. After last week I figured it was better to over hydrate then under. Turned out the bike was mostly all zone 1,2 and 3 with only 2 minutes in zone 4 when I pushed up one hill just to see how the legs were doing. The run was split almost evenly between 3 and 4 with some 2 thrown in for the walking breaks. without the walk breaks I probably would have been all zone 4, so for the race I'll definitely be doing walk breaks at all the aid stations.
So that's it for the hard stuff, the race is 2 weeks away and it's now time to taper. Only thing I can do now is hope the training was good enough and not screw it up by training too hard leading up to the race. So back to yoga and less stress. :-)
So the day started off rough with a 4:30 alarm wake up. Ate my cereal, finished getting ready and headed off to meat Karyn at 6:35. Got to North cary park right on time at 6:20, setup the bike, took a quick bathroom break and headed out. The knee was a little tight for the first bit up the hill to harrison, but after that it felt much better. Rode with Karyn out to Lifetime fitness to meet Salman and another guy whose name I can't remember right now. Then we headed out to Jordan lake. They were going to do a 70 mile loop, so I just rode with them until my turn back point so I could head back to me Cindy for the run. The ride was overall good, slow and easy. The trip back was a little harder as the wind had just started to kick up, but still not bad. Returned to the park at 9:15 as planned and started transitioning for the run. Cindy showed up right on time and after some chit chat with my coach and her husband who were there with her training group, headed out for the 8 mile run. Felt good on the run, but decided to do a walk break at each mile. Cindy said she was ok with that so it was the plan. Run went well, it was an out and back with the out being mostly uphill and the back mostly down. This worked out great as we did a negative split by :50 seconds. Took it easy mostly with only a couple of hard efforts where neither of us could manage to talk, but the walk breaks definitely helped and I had all 6 of my 8 oz bottles filled and used them all. After last week I figured it was better to over hydrate then under. Turned out the bike was mostly all zone 1,2 and 3 with only 2 minutes in zone 4 when I pushed up one hill just to see how the legs were doing. The run was split almost evenly between 3 and 4 with some 2 thrown in for the walking breaks. without the walk breaks I probably would have been all zone 4, so for the race I'll definitely be doing walk breaks at all the aid stations.
So that's it for the hard stuff, the race is 2 weeks away and it's now time to taper. Only thing I can do now is hope the training was good enough and not screw it up by training too hard leading up to the race. So back to yoga and less stress. :-)
Wednesday, August 29, 2007
Wednesday Solo Lunch Bike
After two days off I was ready to get out and do some kind of execise. This morning my hydration status was back to normal but since my coach keeps telling me to take it easy I decided to head out early on the bike by myself instead of waiting for the lunch group to go. Usually I just warmup with them until they decide to put the hammer down and drop everyone they can. I used to try to hang on as long as possible, but now I just let them go and pick up the stragglers later. This makes my workout much more enjoyable. Today though, I was going easy and didn't even want the warmup pressure.
Started off at 10:45 with two 24 oz water bottles filled with Ultima and a stomach filled with a power bar I just ate :-). Immediately I noticed my chain making some crazy noises so I glanced down and saw how rusted it looked and hoped it will clean itself off and stop making that much noise. It didn't, so I altered my route and headed to the bike shop where I bought my mike hoping they would help me out. When I got there, it had stopped making that noise except uphills, but I still wanted to get some lube. So I went in and asked for some chain lube, they hooked me up fairly quickly, told me my bike was really dirty and I needed the "Orange package". I thought it was some product I needed to buy, but I didn't have any money but they explained it was a service. I told them I would bring it in next month when I was done biking for the year and headed back out.
Other than that the ride was uneventful, I felt great but was going at an easy pace so I was happy. Looking forward to my easy 7 mile run tomorrow and hoping the the weather chick is right and it will be in 60's in the morning.
Started off at 10:45 with two 24 oz water bottles filled with Ultima and a stomach filled with a power bar I just ate :-). Immediately I noticed my chain making some crazy noises so I glanced down and saw how rusted it looked and hoped it will clean itself off and stop making that much noise. It didn't, so I altered my route and headed to the bike shop where I bought my mike hoping they would help me out. When I got there, it had stopped making that noise except uphills, but I still wanted to get some lube. So I went in and asked for some chain lube, they hooked me up fairly quickly, told me my bike was really dirty and I needed the "Orange package". I thought it was some product I needed to buy, but I didn't have any money but they explained it was a service. I told them I would bring it in next month when I was done biking for the year and headed back out.
Other than that the ride was uneventful, I felt great but was going at an easy pace so I was happy. Looking forward to my easy 7 mile run tomorrow and hoping the the weather chick is right and it will be in 60's in the morning.
Monday, August 27, 2007
Sunday Long Bike
It's been a long time since I passed out from heat and dehydration. About 3 months before my daughter was born, but Sunday was the day. I had run 12 miles the day before and when I woke up Sunday morning I was 4 lbs less then Saturday morning so I knew and should have know, that I needed to be careful, but the weather was overcast and not as hot as it had been. I drank an extra 16 oz of water in the morning, packed the bike with 72 oz of Ultima and drove to the meeting site.
The day started off well, I was with a group of 5 and we were going at an easy pace as we set off for our 64 mile ride. The first hour was great, I had two peanut butter crackers, two fig newtons, and 24 oz of Ultima. I was sweating a lot, but my heart rate was staying low and I was drinking a lot. We stopped at a gas station at 25 miles and I refilled my empty with water and half of the other with water so I still had 72 oz of fluid. We started back off at an easy pace so I ate half a power bar, but then we picked it up for a long section. I was still feeling fine, and when we made the turn I ate the other half of the power bar and finish off my second water bottle so now I had 60 oz in and still had 48 on the bike. The next stretch is probably where things went bad. I was pacing well and riding at an easy steady rate up a false flat with some rollers and finish off the next bottle of ultima. We made a turn and I dropped to the back to take it easy for a while. After about 2 more miles, my legs started burning and I lost all power. Came up to the next stop sign where the others were waiting for me, stopped, took off my helmet and got that familiar feeling.
It's kinda weird and a little alarming when it happens. It starts with nausea, then lightheadedness, the next part is panic and tunnel vision as the blood leaves my head. At this point I de clipped from the bike and headed to the stop sign for support so I could sit down without getting bloody like the last time, luckily my riding buddies noticed what was happening and held my bike for me, I didn't make it to the sign before my legs gave out. My ankle twisted, the my knee bent some odd direction and the next thing I saw was black. I was only out long enough to not feel the ground. I just woke up and saw the sky. Once on the ground, my brains started to come back and I knew what happened, so I knew my day was done. Luckily Ed lived only 10 miles away and his wife was able to come pick me up. I had some more water and was able to cool off a little so when she got there I was reasonable coherent and she brought some cold water and an ice pack and drove me back to my car. On the way my appetite returned and I was able to get some more food and water down.
I'm not really sure what I could have done to avoid this other then not going. I guess I should have tried to drink more Saturday after my run, but I was going on two gallons Saturday night and really didn't want to drink more. Then Sunday I had 32 in the morning, 80 some on the bike in 2.5 hours. After I got home I had another gallon of fluids, alternating between Gatorade and water. I woke up this morning and was now 5 lbs less then Saturday morning and felt like crap so I am still trying to eat and drink back to normal.
The day started off well, I was with a group of 5 and we were going at an easy pace as we set off for our 64 mile ride. The first hour was great, I had two peanut butter crackers, two fig newtons, and 24 oz of Ultima. I was sweating a lot, but my heart rate was staying low and I was drinking a lot. We stopped at a gas station at 25 miles and I refilled my empty with water and half of the other with water so I still had 72 oz of fluid. We started back off at an easy pace so I ate half a power bar, but then we picked it up for a long section. I was still feeling fine, and when we made the turn I ate the other half of the power bar and finish off my second water bottle so now I had 60 oz in and still had 48 on the bike. The next stretch is probably where things went bad. I was pacing well and riding at an easy steady rate up a false flat with some rollers and finish off the next bottle of ultima. We made a turn and I dropped to the back to take it easy for a while. After about 2 more miles, my legs started burning and I lost all power. Came up to the next stop sign where the others were waiting for me, stopped, took off my helmet and got that familiar feeling.
It's kinda weird and a little alarming when it happens. It starts with nausea, then lightheadedness, the next part is panic and tunnel vision as the blood leaves my head. At this point I de clipped from the bike and headed to the stop sign for support so I could sit down without getting bloody like the last time, luckily my riding buddies noticed what was happening and held my bike for me, I didn't make it to the sign before my legs gave out. My ankle twisted, the my knee bent some odd direction and the next thing I saw was black. I was only out long enough to not feel the ground. I just woke up and saw the sky. Once on the ground, my brains started to come back and I knew what happened, so I knew my day was done. Luckily Ed lived only 10 miles away and his wife was able to come pick me up. I had some more water and was able to cool off a little so when she got there I was reasonable coherent and she brought some cold water and an ice pack and drove me back to my car. On the way my appetite returned and I was able to get some more food and water down.
I'm not really sure what I could have done to avoid this other then not going. I guess I should have tried to drink more Saturday after my run, but I was going on two gallons Saturday night and really didn't want to drink more. Then Sunday I had 32 in the morning, 80 some on the bike in 2.5 hours. After I got home I had another gallon of fluids, alternating between Gatorade and water. I woke up this morning and was now 5 lbs less then Saturday morning and felt like crap so I am still trying to eat and drink back to normal.
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