Archive for the 'Bike' Category

Weekly Wrap Up: May 10-16th 2010

Gorgeous weather this week!  Sunny, warm, little wind…it was a perfect spring week.

Monday: Bright and early 500m swim focusing on technique. 27 minute walk run session @ 2 minute walk/3 minute run up the big hill – resulting in IT band twinges. L Followed with a good stretch & foam roller session.

Tuesday: 12.5km road ride.  Gorgeous lake views most of the way!

Wednesday: Rest day.  🙂  Switched Wed/Thurs training to spend time with friends who were visiting from out of town.

Thursday: 700m swim in the morning.  Did 10x50m sets, plus warm-up & cool-down.  Felt pretty good!  Evening walk/run session (2.5 minutes walk/2.5 minutes run) with no IT band issues.

Friday: Attempted 15km bike ride.  Made it 12km before getting a flat tire.  Averaged 23.5 km/hr though!

Saturday: Hot and humid day here, so I hit up the tiny gym attached to my pool for a run.  30 minutes on the treadmill, alternating 2 min walk/3 min run @ 1-5% incline.  Walked @ 4-4.5mph, ran @ 6-6.6mph.  Slight IT twinges during last running interval – boo!  Followed up with a 750m swim, doing 100m’s of whatever I technique drills I could think of.

Sunday: 15km bike ride – pretty flat.  Legs were feeling pretty dead by the last km or so and I was definitely feeling my seat, if you know what I mean.  Ugh.

What went well this week:

Hello – I got every single scheduled workout in!

What was tricky:

Flat tire.  Boo.  Then I realized my spare was a little old (like 8 yrs old!) and was a little stiff in a couple of spots.  Then I bought the wrong size replacement tube and had to head back down to the store.  Luckily it only took about 5 minutes to change.

What I’ll do differently next week:

I said I was going to try to push my swimming endurance last week, but I really didn’t.  I enjoyed the 10x50m swim drills I did, and I think I’m going to keep going with those for a workout – maybe push some to 75m?  I’m still waffling on keeping my walk/run sessions at 2:30/2:30 or moving to 2/3.  I had IT twinges with the 2/3 on both runs last week, so the prudent thing would be to keep them at 2:30/2:30.  *sigh* I just hate that I have the cardio endurance to do much more running, but my knees are holding me back.

As for the bike part, I’m going to try some speed intervals to see if I can up my average km/hr.  I’ll also pick up another tube to have on hand as a spare. 🙂

Flat

The one time I go out for a ride without a pump and spare tire…I get a flat.

I always carry a pack with all of the essentials when I’m riding trails – always.  It’s got a snack (usually a stale clif bar), small emergency first aid kit, pump, spare tire, tire levers, allen key set, and a couple other small tools.  Tonight I went out to do a 15km road ride and figured I’d leave it behind because a) it’s not super comfortable to carry, even though it’s small, and b) I figured nothing could go wrong on the road.

I was wrong.

At about the 12km mark I noticed things were getting pretty bumpy on my rear end.  Really, really bumpy.  I briefly considered trying to ride the remaining 3km on the rim, then remembered the price difference between a 3km walk home (free) and a new rim ($$$).  The walk won out 🙂

I’m lucky it happened where it did, and I only had to push my bike for 3km.  Moral of the story – pack the essentials, no matter what!

Off to watch a chick flick with a friend.  Tomorrow morning I’ll be up bright and early-ish for a run/swim brick – can’t wait!

What a difference a tune-up makes!

I picked up my bike from the shop after work today and was itching to get out for a ride.  I’ve gotta say, I feel like I have a new bike!  They changed out my shift cables (I think that’s what they’re called anyway) and it is incredible how responsive my shift lever are now.  No more random gear shifting in the middle of hill climbs – yay!

My training schedule called for a 6.5km ride today, but the weather was amazing so I stretched it out a little longer.  My ride took me along a fairly flat route along the highway above the lake and it was such a nice view of the water for most of the ride.  I wound up doing 12.5km in about 32 minutes, averaging 22km/hr.  I’ve been looking at the stats for the triathlon I’m prepping for, and this would put me solidly in the 10 or so slowest bikers from last year.  Hmmmm.  Not really liking that thought – mountain bike or no, I’d like to do better than that!  I wasn’t really pushing it tonight as I just felt like riding for the sake of riding.  I think I’m going to try the same route (or a little further out & back) later this week to see what kind of speed I can get if I put my all into it.  I really do need to get my biking solid to make up for my less-than-solid swim!

Weekly Recap: May 2-9 2010

This week felt really, really good.  I got in my highest number of consecutive pool lengths to date and my running felt fantastic.

Monday: 450m swim in the morning. 27 minute walk run session @ 2.5 minute walk/2.5 minute run up the big hill.  Was supposed to be 30 minutes but I miscalculated the time it would take to cover the distance…

Tuesday: Bike ride on some double track.  The trail we rode is at the bottom of a river valley with a gentle slope.  We did about 7.5km out with a nice gentle decline, then had to ride that same 7.5km back up…the incline felt a lot less than gentle coming back.

Wednesday: Swim in AM.  Miscounted laps and wound up doing only 375m.  Thought it was 500m.  There is a reason I need some caffeine in the morning!  Another walk/run session, this time 33 minutes doing 2.5 minutes walking/2.5 minutes running.

Thursday: Rest day.  I really felt like I needed it this week.

Friday: Swam in the morning –a total of 500m.  Was supposed to go for a bike ride in the evening but pushed it off until Saturday instead.

Saturday: 90 minute trail ride – found a new trail that was pretty fun, lots of tight turns and some small obstacles.  Nice and fast to ride! J Did a 33 minute walk/run session in the evening (2.5 minute walk/2.5 minute run) covering 4.54km.

Sunday: 700m swim, including a full 100m without stopping!  This in the longest stretch I’ve done so far, and am really looking forward to continuing to build endurance.  It really was a push for me to complete, so I think I really need to work on 100m comfortably before moving on to 125m.

What went well this week:

Great weather!  And, I managed to get 4 swim workouts in.

What was tricky:

Bike was having some shifting issues, so had to go in to get some TLC at the bike shop.  This meant I only got 2 rides in this week instead of 3.

What I’ll do differently next week:

I’m going to try to push my swimming endurance this week, and see if I can knock off 100m non-stop at least once during each workout.  I’m also going to try to get 4 bike rides in this week, even though I’m only scheduled for 3.  I need to get some more road practice in.  Trails are fun, but I need to get used to pushing for speed on the pavement.

I am a runner

I had an “I am a runner” moment last night.

My walk/run session last night took me through the downtown core of my tiny town – which, by the way, is pretty much deserted at 7pm on a Saturday night with the exception of the 7-11 parking lot and the one video rental store in town.  During the “run” portions of my outing I’d catch a glimpse of myself in the darkened storefront windows, and you know what?  I looked like a real, honest-to-goodness runner.  My form was great.  I looked like I was running effortlessly.  And the best part?  I felt great!

When I started training for my first triathlon last month, I had concerns that I wouldn’t be able to run the 3km required for a super-sprint distance.  Now I think I’ll be able to knock that out of the park. 🙂  I’m even contemplating entering a 10k race at the end of June – yikes!  I figure that as of now, I can do 4.5km with 2:30 minute walk/run intervals in 32:30 minutes.  My pace right now would translate to somewhere around 1:15:00-ish.  If all goes well with my training until then, I’m thinking I could absolutely go sub-60 minutes, even with a few walking breaks.  This makes me giddy!

In other news, my bike is in the shop for a few repairs.  While biking yesterday morning I noticed the shifting was getting funky – unresponsive, heavy, randomly shifting gears (not cool in the middle of a rocky hill climb!).  The diagnosis?  My poor bike is in desperate need of new cables and some TLC.  It has been a little neglected while sitting in my basement for the past couple of years, so my local bike shop is going to give it some love and have it ready for me on Tuesday.  To make up for missing todays long ride I’m going to hit the pool for an extra workout.

Workout Recap: April 26th to May 2nd

What a great week!  I’m really finding that following an actual training plan is helping a ton and I am loving checking off each session as I finish it. I only have one more punch on my pool pass, and I think I’m ready to make the plunge to a 3-month pass this week.

Monday: 25 minute walk run session @ 3 minute walk/2 minute run.  I’ve decided that Monday’s will be my “run up the big hill” day – I will conquer that hill eventually!

Tuesday: Got my car back from the shop – yay!  Was scheduled to do a 5km road ride, but ended up doing 60 minutes or so of trail riding instead – much more fun, in my opinion.  I thought my sit-bones had toughened up but was proven wrong.  Ouch.

Wednesday: Either 350 or 400 m swim (I lost count).  I think I was in the pool for about 20 minutes.  Need a better plan of attack for the swim part to keep me focused and will try writing down a workout to bring with me for my next swim.  Did another walk/run session in the evening (3 min walk/2 min run) – felt great!

Thursday: 40 min or so bike ride through some fairly flat double track – lots of really sticky mud that made cleaning up my bike a pretty big chore afterwards.

Friday: Woke up with a sore throat and stuffed up head so I decided to skip the swim and just drink a couple of cups of tea before hitting the road and driving south.  Had lunch with a friend and did some shopping in the city and continued on to my folks place.  Was still feeling crappy in the evening, so decided to make Friday my rest day for the week and hit the hay early.

Saturday: Lounged around and had a leisurely morning visiting with my mom & dad.  Decided to go for a walk/run session around 10:30 and stepped outside into….smoke!  The town was conducting a huge controlled burn on the hill above my parents place and it was incredibly smoky.  The smoke was blowing away from the area I was planning to head to so I decided to give it a go.  Big mistake.  Smoke + head cold = miserable me.  I made it for 20 minutes and was done.  Spent the rest of the day cooped up in the house because of how smoky it was outside.

Sunday: Woke up feeling slightly less crappy.  Drove 4 hours home in the afternoon and had a mental debate the whole way about whether or not I should go for my planned bike ride tonight.  I had made up my mind to go just as it started raining, so I really had to push myself out the door…but I did it!  I did 6.5 km in 22 minutes – I definitely need to pick up the speed a lot – and I was soaked to the skin when I got home. Good news though, my butt has finally adjusted to the saddle.  Yay for happy butts!

What went well this week:

I’m happy that I got in all but one of my scheduled workouts even though I headed out of town.

What was tricky:

Waking up with a cold made Fri/Sat/Sun a little crappy, but other than skipping my swim I managed ok.  Oh, and I really couldn’t have foreseen the smoky conditions at my folks place, so though it was tricky, I did what I could.  In the summer I often get sent to work in areas that are under threat from forest fires, so if I want to keep up my running sessions (which will likely be the only exercise I’ll be able to fit in during those times) I’m going to have to run in some smoky conditions.  Not ideal, but at least I got a taste of how much more difficult it might be.

What I’ll do differently next week:

This is the week that I step up my swimming, going from 2x/week to 3x/week.  It’ll be even more challenging because my 2x/week has actually been more like 1x/week for the past couple of weeks.  I’m also going to try to do at least 2 of my bike sessions on the road vs on trails.

I love trail riding!

I met up with my friend Shorty last night and we headed up to a mountain bike trail system up on the plateau.  When we got to the parking area there were a few other cars, but we didn’t see anyone else the entire time – it was awesome!  Neither of us was super familiar with the area, but we managed to find a loop that took about an hour to do.  It was fast and roll-y, with enough uphill to have us both gasping for air, and enough downhill to make the uphill worth it.  I really do have to get my shift timing better, as there were a couple of hills that I totally should have made it up, but didn’t because I was in the wrong gear heading into it.  We also found an area that was pretty flat but filled with all sorts of technical trail features (aka TTF’s).  Unfortunately it was starting to get dark and we weren’t quite sure how long it was going to take to get back to the car, so we couldn’t hang around and play, but we’re definitely going back soon to try out some of the fun teeter-totters and ramps!

On a triathlon-ish note, I think I’ve actually come up with a pretty good plan that is ambitious without being intimidating, and will have me more than ready for a Try-a-Tri/Super Sprint by August, with the option of going for a Sprint if I’m feeling up to it.  I took a hybrid of the two I mentioned in my last post and am really looking forward to progressing with it.  I’m going to put my weekly planned workouts into the side bar (if I can figure out how to do it) and will revisit each week to see how I did.

On today’s schedule is a 350 yd swim, which I did already this morning, though I think I might have done 400 instead – gotta keep track in my head better!  After work I’ll be heading out to do a 25 minute walk/run session consisting of 3 min walk/2 min run).

I’m off to work – Happy Humpday!


Tri Training Plan: Week Starting May 10th

Monday: 350m swim & 30 min walk/run session*

Tuesday: 6.5 km bike

Wednesday: 350 m swim / 30 min walk/run session

Thursday: Rest

Friday: 350 m swim / 6.5 km bike

Saturday: 30 min walk/run session

Sunday: 6.5 km bike

*walk/run sessions will be 2 min walk/3 min run this week

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