Posts Tagged ‘Bike’
But they are only going to get tougher. Since joining Endurance Nation to coach me through my next ironman I have learned what their token term “work works” actually means. This is only the second week of the outseason training and I am already feeling right back in the groove and working harde than I ever did in my training last year.
Last years training was a lot of long and slow and build up longer and slower. The outcome was that I had a great race, finished Ironman CDA with no issues and crossed the finish line with a smile. That was my goal and I accomplished it in just over 14 hours. My goal this year is to shave 2 hours off that time. I believe I can finish an Ironman in 12 hours as long as I become a stronger cyclist. So, I am putting in the work.
Today’s main set on the bike was 3 x 8 minute Z4 with 3 minute recoveries. The first was the hardest, even after a 15 minute warmup with some 1 minute spin ups. Overall, I sweat buckets and feel awesome.
There is no doubt that I have been in my lazy state lately, but this was ridiculous! And it opened my eyes.
One of my favorite rides is the Boulder Peaks Triathlon bike course. It starts at the Boulder Reservoir, then heads up 36 to lee hill road and up old stage. This is short but very steep climb. We have some fun on the way down the other side then about another 18 miles of rolling hills. Overall a great fun and scenic ride. Last year I did this ride a number of times in prep for Ironman CDA. In fact, I used to do the ride, then do the Boulder Stroke and Strides (1600m swim plus a 5k run) and just consider it a fun event.
Well, as a show to myself of how out of shape I have recently become I rode the bike loop yesterday. And it sucked! The thought of actually getting off the bike and walking even occured to me! I couldn’t believe it! And I had to stop halfway through to have a honey stinger. Not because I thought it would be a good thing, but because I was ready to hurl and needed something in me.
My official start date to outseason training was this monday. And just in time too, I am starting to feel really out of shape.
For the run test, it was a essentially a 5k time trial.
- Distance: 3.03 miles
- Time: 00:25:02
- Pace: 8:16
- LTHR: 175 (my heart felt like it was going to explode for the final mile)
- Vdot: 37
The bike was a 40 minute time trial. I did it last week outdoors and redid the same test on the indoor trainer. I like the outdoor test better because I need to work on my mental focus while on the indoor trainer. That will come in time. My outdoor test results for the bike:
- Distance: 13.3 miles
- Time: 00:41:24
- Speed: 19.3 mph
- LTHR: 160
The silver lining is that I have A LOT of room for improvement.
Out of the water, I didn’t know about the awesome volunteers that help with wetsuits and finding bags. It rocked! Transition at Ironman is like a full service, 5 star, accommodation. In a bit of a hurried voice I heard “714 (that was my name that day), lay down here, we’ll take care of your wetsuit” So I did, and they did. My wetsuit was off my legs and being handed to me. At the same time I hear volunteers hollaring “714″, they were getting my transition bag for me. The new yorker in me wanted to give them a tip, but the Ironman in me grabbed the bag, said a very appreciative thank you, and was on my way to change.
The weather was much colder and windier than expected, so in addition to my shoes and helmet, I slipped on some arm warmers and was on my way, being ushered towards the bikes. Lucky for me, I remembered exactly where my bike was. I ran towards it when I heard the best sound I could ever dream of hearing.
“Go Love!” “Your An IronMan Steve!” “Go Daddy GO!”
My support crew was right outside of the fence by my bike. Of course I diverted my course towards them rather than my bike. I wanted to tell them all about how great the swim was. But alas, a quick hello and a couple kisses and I was back to my bike. The volunteer at the bikes actually smirked and asked “you do remember your in a race?” He helped me find my bike and off I went.
The bike started off a little more windy than I had expected. In hindsight, the first jount is flat, but along the lake. OF COURSE IT WAS WINDY! Next time I’ll know.
The bike course in Coeur D’Alene is a beautiful and hilly course. Due to a strained calf muscle, I was not able to do a recon ride prior to the race and had to settle for a course preview in the car. There were not many steep climbs, rather long and steady climbs with a couple technical downhills.
Overall, not too bad. The unexpected part for me was the wind and cold. My goal on the bike turned into “get to the run before the rain starts”.
At the end of the first loop, we passed through town. It seemed everyone slowed down a little to enjoy the cheers as this was the first time in about 20 miles I had to use my brakes to avoid other riders. I was paying attention to see if my support crew was hanging out. To be honest, I did not expect to see them. With three kids in tow, it must be hard to hang out in one spot and think, ‘he should pass through here within the hour…’ And just hope they spot me. On the flip side, that is exactly why I chose to wear bright yellow. So I would stand out to my family in the sea of other triathletes.
Towards the end of town, I heard it again: “Go Love!” “Your An IronMan Steve!” “Go Daddy GO!”
On the bike, I can’t stop to say hello, but a quick wave and a smile was perfect. It was great to see them all. It made me feel incredible.
On that day, the bike was my weakest leg by far. Next Ironman it will be my strongest leg, but that is next year. All was going well on the bike untill about mile 70, then my legs started to hurt. My left knee started to feel a pull, a pain I have not felt since I tore my IT band in 2004. My first thought regarding this injury was “what the!!!! where did this come from??” Then I adjusted my posture so it was most comfortable and kept moving forward. “Keep moving forward”, that’s the name of the game.
Then, my right foot started acting up. The foot pain is one that came up in training quite a bit and was a big unknown for me come race day. When this pain starts, it hurts. It hurts to the point that I can not push down on my pedals, It is a very strange sensation in that as soon as I am off the bike, it vanishes. I am going in for a bike fit soon, hopefully we can get to the bottom of it.
Nursing these pains led my quads to feel like they were on fire too. My strategy of breezing through the bike and saving my legs for the run was fading away. Now my strategy was turning into get through the bike and deal with the run when you get there. I kept telling myself, these were bike specific pains, I will still feel great on the run. (I partially believed myself. I had to..)
The volunteers and fans out on the bike course were awesome! Even though I was in pain, they made the day and the course so much fun! I don’t think the smile ever left my face.
Next time into town marked the final miles of the bike. Once again, my crew was there cheering me on. I don’t what I was happier about, seeing my family out there supporting me, or the idea that I was about to get off my bike.
I just finished a 600m open water practice swim at the Aurora Res. Aurora is great because they actually keep open water swim buoys set up just outside the swim area for racers to come train all summer.
This morning my friend Ali and I headed for the water only to be joined by close to 8 other women. We asked what they were training for and the answer was their own private tri.
I had total appreciation for this for a number of reasons. Often times the entry fee to races precludes people from participating. Often times their schedules or other committments (I.e. Raising children or cleaning houses) might. This group of women said screw all that. They have weekly group trainings with one another at times that work for them. And then a few times a year they stage their races.
It isn’t for sponsorship, or times, or goodie bags. It isn’t even necessarily for the sake of competition. To me it seems it is more for the building of community through common experience. And in this case, it is for the love of the sport, triathlon.
Go Girls!!!!!