TT 2012, sub-30 and a new PR

Okay, it has been about a month since the second TT.  If you remember, I did PR the first one with a 30:21 @ 23.33 MPH (for 11.85 miles).  I was also the first person about 30 minutes and the first person beaten by Donna (fast girl from the coast).

This time I arrived at the starting line on time.  We would line up in reverse order from our previous time (slowest to fastest).  As we were lining up I knew Donna would be right behind me.  I also knew that she was 26 seconds faster than me from the previous TT.  We stagger the start every 30 seconds.  I knew that she would be on my tail.

I had a strategy. I was going to use the Virtual Racer on my Garmin watch.  I have used the Virtual Partner (I call it my Virtual Nemeses) many times in running racers.  The Virtual Partner will run even splits.  This is great on a flat course but he will not slow down up hills.  It is simply an even pace.  However, since I had PR’d the TT and recorded the event with my Garmin I was able to load the event as a course.  I could now race against myself!  It will be in ‘real time’ and not just an even split.

I started out on the ride at a measured pace.  Quickly the nemesis got the jump on me.  What?  I struggle to even keep pace.  But I remained calm and waited for my legs to come back.  It was a hard effort but I was maintaining my previous speed.  I had done some quick math and I ‘needed’ to gain 20+ seconds from the previous ride.  I rounded up to 24 seconds (2 seconds a mile).  At the turn around I was not even close.  I was maybe a second or 2 faster – still a PR but not where I wanted to be.

On that back section I pushed hard and just on the edge.  I started to gain some time.  The only numbers displayed on my Garmin was the amount of time ahead (or behind).  I was not looking at speed or heart rate or anything.  The seconds ahead started to slowly increase. 

When I crossed the line I had given everything and I knew that I have achieved victory.  I had been chasing the sub-30 TT for a couple of years.  The bike set up was exactly the same.  In fact, all equipment was exactly the same.  This meant that I was truly faster than previous attempts (or at least I paced better).

I finished this TT with a new PR with a 29:46 @23.78 MPH.  Donna still beat me (she was 17 seconds faster).

So, for year to year results, I cut down my TT time from 30:32 to 29:46 (46 seconds and 0.6 MPH faster).

Second TT results can be found here.

TT 2012, new PR!

The first TT of the summer took place last Saturday.  Sure, I have ridden the TT course dozens of times this summer but they have usually been some combination of 30 minute repeats or combined with bricks.  Also, Saturday was the first time that I brought out the race bike.

The race bike has been mothballed since October (the Mighty Magnolia).  My cycling mileage is constant year over year but all mileage has been on the road bike.

Friday night I put my race wheels on the race bike.  The bike had been hung up with no wheels on it at all.  I puffed the tires up on the HED 3’s.  The bike still had the race number on from last year. 

I was not sure if I would be able to maintain an aero position for the TT.  30 minutes and change is a long time in a foreign position.

I had read the emails and set the alarm.  I got up early for the 7:00AM start – I rolled out of bed and down the street at about 6:40AM.  This would give me a few minutes to try the aero position and do a brief warm up.  I thought a few all out efforts (I call them striders in running).  I coasted down the hill and saw Raland, Butch and Matt.  They said I could have a go if I wanted to.  I’m sure I looked confused.

I got the time wrong.  The TT started at 6:30AM.  All of the riders were already on the course.  I stammered and said give me a minute.  I road towards Jackson Station for about 15 seconds and turned around.

I pulled up to the starting line.  I was offered a standing start (they would hold the bike while I was clipped in.  I declined.  I just clipped 1 pedal in and asked them to tell me when to go.  They counted me down and I took off.  I immediately lost a second or two fumbling with clipping in.

I have been riding with a power meter since October of last year.  I race wheels do not have a power tap.  This ride would be like all of my other time trials, by heart rate.

I started hard (but not too hard) and tried to keep everything at a slow boil.  Since I started about 10 minutes after everyone, the trace in my direction was empty.  At the turn around I think I was about 3 miles behind the last rider.  There were no carrots dangling in front of me and no one behind chasing.  I am not saying that would have made a difference, but I can be quite competitive.

This July (2012) compared to last May (2011) – disregard the calories.

I was 11 seconds faster (from 30:32 to 30:21).  This is a new PR for me!  The only think to note is that last year my heart rate average was 176 (MAX 187) and this year it was 172 (MAX 184).  Pretty close but … but I might have a touch more in the tank.  By a touch, I mean I really want 21 seconds!!!

I had planned on riding with the Roadie’s (Butch, Raland, Matt, etc.) after the TT.  I met them at 8AM at Jackson Station.  We went off and a sedate, relatively easy pace.  My legs were aching.  I knew that I would not be able to hang once the pace picked.  I turned tail and tail and decided to ride my own ride.  I rode an easy 25 miles.  Sometimes I actually surprise myself! It was a very good decision! 

Full results can be found at: http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html .

My last years TT report can be found at: http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html

More TT bricks!

A good portion of the B-team showed up at the house at 6AM on this Independence Day.  We were going to repeat the session from Saturday.  This would be riding the time trial course at a good effort (somewhat less than all out) and then running a 1 mile brick.  We would repeat this twice.

The Time Trial course is an 11.8 mile out and back route.  I just happen to live 1/8 of a mile from the start.  This makes my house an ideal transition area. 

The time trial swim start at the Sunfish

Since this would be the last time on the bike until the Sunfish next weekend I mounted up the race wheels.  This would be my last bike work session and my shake down session as well.

On Saturday when we did this workout I rode the first TT too fast.  It felt okay and I ran fast.  But during the second bout I was almost 90 seconds slower.  I still was able to run fast but I was shot.  Today, I did some better pacing and kept my heart rate in check.  My heart rate was capped at about 5 beats per minute less than Saturday’s effort.  The bike and the run were both slightly slower but they were much more consistent.  All in all today’s session was more valuable than Saturdays. 

I am travelling to Texas this week to visit with my father and my sister.  My sister and her kids are in the country for a few weeks from Australia.  A 6 hour drive to Texas is significantly easier than the last time I visited with my sister.  We should have a good time.

While there I thought it might be fun to get a bike fit from one of the premier aero specialists in the country.  John Cobb from Tour de France and wind tunnel fame lives about 30 minutes from my Dad’s house.  I sent him an email.  Unfortunately, he is not doing personal bike fits at this time and is travelling quite a bit.  I am not sure what his involvement is with the professional bike racing anymore but I am sure that he is watching the Tour – somewhere anyway.

The Sunfish is the first triathlon that I ever participated in – 2007.  It was on my 35th birthday.  I have been back ever since.  We will have a good group from Hattiesburg again this year.  Most of the B-team will be there.  I should get a good taper being away this week.  I will keep up the run.  My dad has a nice hill right next to his house.  This will be good for running hill repeats!

The venue for the race changed in 2008 so I am only post results for the past 3 years:

2008 SWIM 10:52 T1 1:17 BIKE 47:41 T2 1:02 RUN 22:26 - 1:23:18
2009 SWIM 08:40 T1 0:57 BIKE 45:20 T2 1:03 RUN 21:15 - 1:17:13
2010 SWIM 10:39 T1 2:00 BIKE 46:32 T2 0:56 RUN 21:38 - 1:20:42

Weekend riding, running, bowling and brewing

I skipped the group ride on Saturday morning.  I had another commitment early in the morning.  However, what I was able to do was hit the tarmac at 6AM and tackle the time trial course.  I have been riding the TT course at a high percentage of my maximum.  Ideally, I would like to do multiple repeats of this course.  I was successful this time.

I rode the course twice at about 90 percent of all out according to heart rate.  This just so happened to be 90 percent by time as well.  I rode the course twice with a 10 minute easy spin recovery between sessions.

The repeats ended up being almost identical.  The second session was 10 seconds faster than the first (32:57 / 32:47).  These 10 seconds all came towards the end of the run.  I felt good about this effort.  It was challenging but not insurmountable.

After the bike session Charles and Jim picked my up at my house at 8:15AM.  We made out way to the bowling alley for the Big Brother and Big Sister annual charity bowl.  Now I am not much of a bowler but I came out of the gate smoking!  We got 5 minutes for practice and the first ball I threw was a strike.  I always start strong.

Once the game started I continued to be solid despite the ill fitting bowling ball that I selected.  The first frame I threw another strike.  However, I was not able to follow it up very well and left a pin in the second frame.  I got a turkey (3 strikes in a row) for frames 3, 4 and 5.  But that is where my consistency ended.  I left the rest of the frames open.  If I could have thrown at least a spare or two I would have had a fantastic score (I did strike again in the 10th, but …)

We bowled another game with some wacky bowling in-between (wrong hand, granny, with your feet, etc.)

After bowling I need to do some much needed yard work.  I bought a video camera last week and I have been playing with it – see below.

On Sunday I met up with a friend for a morning run.  The temperature was a shade better but it was just a humid.  While running we came across a guy named Tom who is stationed at camp Shelby.  He was training for a 50 mile ultra in Kansas.  He wants to run a 50 for his 50th birthday.  This guy was running 20 miles at about a 8:30 pace – in this soup of humidity!  He was a machine no doubt.  Chris and I ran out to the Beaver Pond and back.  Most of the run was conversational but we pushed the pace on a couple of occasions.  It was a solid workout.

Even though the legs were a bit tired I decided to jump on the Sunday afternoon ride.  I was a little late and was unable to make it all the way to the gateway before the peloton cam by.  I jumped on at about mile one.  I was not looking for a spirited ride and just jumped in line.  It was hot and windy this afternoon.  By the time we got to Sumrall everyone had commitments.  This is the first time that no one has added more miles.  I did not want any either.

After the 30 mile ride I grilled my chicken for the week and then got a call from Charles.  He was brewing this afternoon.  I headed over to his house to help with the forth of July brew – Red, Wheat and Blue.  This will be a Red Ale with Wheat and Blueberries (fresh picked at Charles’ house).  It was still very hot outside but the shade helped.  It took a couple of bags of ice to cool the beer so that we could pitch the yeast.

It was  full weekend.  A lot of miles and good times!

Time trialing in the mornings

Tuesday morning brought out the B-team plus a couple.  It was time for our annual TT.  We have a fixed route that just happens to be right next to my house.  It is an 11.8 mile out and back on the trace.  The out portion is slightly uphill and, well, the back is slightly downhill.  There are no hills and only one rarely travelled intersection on the route. 

The Race of Truth

I take these TT’s seriously.  I bring the big guns and I do not hold back.  I found out about the TT on Saturday.  It fit right into my training plan.  I have started to take a rest day on Monday’s (I just did some strength training – not complete rest but a very light day and nothing on the legs).  I started to prep my bike on Monday evening.  My front derailleur has not shifted since last year.  It is not something that I worry about since we don’t have many hills.  And if I am out looking for hills I am probably with a group and on my road bike.  So I started to investigate the front derailleur issue.  I noticed that it was really a cable issue and after quite a bit of WD-40 and some persuasion I was able to get it to start moving.  However, while reinstalling the derailleur the compromised cable snapped.  The derailleur was not is a position that only allowed me to use the small ring.  I went ahead and took it off.  I had thoughts about making a chain holder but after a few trials on the trainer I was confident that the chain would stay in place.

I aired up my race wheels and dusted off my aero helmet (including getting the sticker off).  The bike was ready to go but I was not sure about my legs.  This past weekend I had done back to back bricks on Saturday and Sunday.  The bricks were not huge but the the heat was back on in Southern Mississippi.  I had been in Boston for the prior week with lows in the 50’s and highs in the low 70’s.  During the bricks the bikes were not bad but the run was brutal.

I got up around 5AM for the TT.  It is a short ride to Jackson Station from my house.  The sun had just started to light the trace by 5:30AM when I left the house.  I arrived to met the guys right at 5:45AM.  Lance and Raland were pumping up there tires.  Before it was all said and done we had most of the B-team crew plus 3 others.

We did a few light warm up and then we made out way to the start line.  The temperatures were in the 70’s and the humidity was high.  My jersey was damp just sitting there on the bike.

In the past we had started at about 30 second intervals but today we decided on 1 minute.  The normal routine is slowest first.  Robin and I were fighting for the right to start first.  Robin won and I started second with Raland behind me.

Now, time trials are a skill.  You have to start out hard but keep everything in check.  It is very easy to go out too hard and have nothing left.  I have gotten much better at this over the years.  It is something that is hard to practice – they hurt.

I think I nailed it this time.  I went out hard.  I though about giving up a couple of times.  I thought I was going to blow up.  I did not want to be passed by Raland.  I kept at it. 

Then my legs came on and I just got into the zone.  My breathing was labored.  I concentrated on the rhythm and just kept the pistons firing.  Although it is not the best indicator, especially in such a short session, I was monitoring my heart rate.  That and cadence were the only attributes that I was looking at.  I kept the heart rate at the upper end of my very hard effort.  Towards the end of the out portion I could see Robin up ahead.  It was along ways but I could see him.

I clicked off a lap are the turn around point.  It was in the high 15’s.  I know that the back half is a little quicker.  I did some quick math in my head.  Often times when I do math at intensity it does not make any sense when I am at normal speeds.  It must be that whole Einstein relativity thing.  But I knew that I needed to be about a minute quicker on the back half to be even with last year.

This was going to be tough.  Raland and I crossed paths just after the turn around.  It was hard to gauge whether or not he was gaining on me.  I did not want to be passed.

I kept the intensity up.  My concentration started to wane somewhere around the beaver pond.  I got back on the gas and pushed harder.  My heart rate was creeping up to the stratosphere.  It was in a range that it just does not get on the bike.  My jaw was slack.  I could feel the saliva stringing from my mouth.  I did not bother to wipe it away.  I was pushing hard but I felt smooth.  I felt solid.  I kept concentration on my rhythmic breathing.  It was labored but I only had minutes to go.  I knew that the faster I went the sooner it would be over.  There are mileage markers on the trace.  I have marked the Steam Whistle the past couple of years.  The Steam Whistle is a 12k out and back race.  This is my course – my home turf.  I know all of the distances.  With 2k to go I kicked it up a notch.  I did not have much but I gave all.  I was just trying to hold on with 1k to go.  I crossed the line.  I hit stop on the Garmin and coasted down.  I did not catch Robin.  Raland did not catch me (to be fair, Raland has become a HOSS on the bike and had 130 miles in his legs from the past couple of days and Robin will always run away from me). 

But for my TT, It was the best that I have ever done!

I rolled to a stop and got off the bike with shaky legs.  I walked the bike back to the finish line and waited for the others.  My watch had me at 30:32.  The out was 15:44 @ 22.5 MPH and the back was 14:48 @ 24.0 MPH (23.2 average).  That is my best by 8 seconds.  I am pleased with the effort (never take a PR for granted).  Those are an important 8 seconds to me.

We have decided to keep these TT on a month basis – a series if you will.

 

The current leader board is as follows (MPH was calculated using 11.8 miles as the course distance):

Sam    - 28:20 @ 24.98
Ed     - 29:23 @ 24.09
Keith  - 29:31 @ 23.98
James  - 30:32 @ 23.18
Raland - 30:33 @ 23.17
Robin  - 31:30 @ 22.47

Of special note – Keith was on a road bike and I was the only one wearing an aero helmet.

Boston-one week to go

I have been getting itineraries emailed to me regarding the hotel and flight information that I booked back in September.  If you remember, I booked all of the arrangements prior to registering for the race.  Who knew that it would fill up so fast.  I was able to register in the first hour – I was clock watching.  The upcoming Boston Marathon is starting to feel very real!

I took all of Saturday off.  It was a beautiful day.  The sun was shinning and the sky was blue.  But I was tired.  The two runs the prior day plus the recent heat (it was 90 on Friday) took its toll.  The rest did me good and I got some necessary yard work done – the yard has been mowed.  I am sure the neighbors are rejoicing. 

With the marathon a week away I have already switched over to triathlon mode.  Running the marathon as an event or celebration is taking all of the pressure away.  I am going to enjoy it and not get caught up in time goals – I say that now, today – on race day we will see.  But I have switched over to thinking about triathlon a lot more. 

This is part of my enjoy the Boston Marathon, drop the volume, add the intensity, I don’t need no stinking taper taper.

The ice bath cometh.

I decided to take the race bike off of the trainer for the first time since my last race (July).  I unhooked all of the gadgets that go on the bike while on the trainer.  I took off the speed /cadence sensor and the computer interface and I removed all of the various towels that absorb the sweat.  They needed to be thrown in the wash anyway.  They get washed on a schedule but it won’t hurt anything to move it up a bit.

I decided to ride my 20 mile out and back at a TT pace just to shake the legs out and see where I stand on the season.  I think riding the trainer all winter has paid off but by how much?  This ride was not a TT, just at TT pace.  I was not willing to get deep into the red zone.  I did not wear the rocket helmet, the unitard or put the race wheels on the bike.  There was also zero warm up.  This would just be a fast 20 mile out and back followed my a short intense brick.

It took a little bit for the heart rate to respond but the legs were hurting immediately.  My quads were burning within the first minute or two.  This was going to hurt.  My heart soon responded to the effort.  I was soon past 160 and I allowed it to settle in the mid-160’s.  This was a TT not an explosion. 

Everyone talks about the difference between the trainer and the outside.  It is real.  The mid-160’s is a heart range on the trainer that I cannot hold for very long – about 10 minutes max.  It is so hard on the trainer.  During the TT’s the 160’s are the low end of the range.  On our 11.85 mile TT course I can average in the low 170’s.  I would not be able to do this on the trainer.  Today’s ride would average out to 165 beats per minute.

The stations on the trace came and went quickly.  Even though I was hurting, the good kind of hurt, I was feeling strong.  I don’t ever look at speed while on the bike.  I only look at cadence and heart rate.  I would love to look at power but that is for another time.

I have said it before, I am a spinner not a fighter masher.  So every time my cadence dropped to 90 I went to an easier gear.  Every time I hit 100 I shifted to a harder gear.  I watched my heart rate and hit the turn around for the 20 mile out and back at 27:30.  I was trying to remember some of my past times.  This would be close.

The out portion is a little slower than the back (or so I thought).  I kept the intensity up on the hill out of Sumrall.  I kept the intensity high through the Beaver Pond and through Eply.  With about six miles to go the stopwatch indicated 39 minutes.  I was on pace. 

I finished the 20 mile out and back in 55:17 with an average pace of 21.4.  I also remembered that my 20 mile out and back is not 20 miles.  It is 19.75 miles.  It was my 20 mile out and back prior to the advent of the GPS watch.  So my run was 19.75 miles in 55:17 @ 21.4 MPH.  I am pretty sure this is my fastest by about 3 minutes.  I will have to double check.  (PRELIMINARY RESULTS INDICATE I BEAT MY 20 MILE OUT AND BACK TIME BY NEARLY 3 MINUTES).  Results must be verified.

My legs were literally killing me.  My quads ached like they have never ached before.  I slipped my running shoes on and hit the pavement. The transition was not in record time but it was reasonable.  I wanted this to be a hard effort.  I have the ability to run easy off the bike.  Running fast is an entirely different animal.  My heart rate ramped up and I kept the cadence high.  I wanted to be fast but I also did not want to blow up.  I was only running a couple of miles.  The distance was not in stone – MISTAKE – and the distance quickly went from 5 miles to 3 miles to the end result of 2 miles.  While on the run I talked myself out of a long, fast brick to save the legs and all of those lies we tell ourselves when things start to hurt. 

This is why racing is so good – the finish line never changes regardless of the negotiating. 

I finished the compromised 2 mile brick averaging just under 7 minutes per mile.  Not my best but the legs were blown.

I made a recovery shake, grabbed a book, filled a pitcher full of ice and started the bath.  My legs were hurt.  It was a good hurt but hurt none the less.  I kept the socks on and put on a pair of compression shorts.  These items help in the ice bath. 

I do not do the ice bath at freezing levels.  I just run the cold water, turn on the jets and dump a pitcher full of ice into the tub.  It is cold enough.  I soaked for about 20 minutes.

After the bath and recovery shake I showered and crawled into bed.  I stretched out the legs and I actually got a short nap.  The legs would continue to ache for a few more hours and then, BAM, they were better.

Discomfort is your friend

One of my hero’s is Jon at Emergence.  He writes some deep stuff about training, from a recent blog post:

… this endurance training bit we are all into - the real work doesn't begin until you are outside your comfort zone.

It made me think about a self help book I have read.  It talked about discomfort.

The comfortzone is made up of the familiar – the things, thoughts, feelings and behaviors that we are used to.  IT’s comfortable staying with the familiar, and it’s often uncomfortable to change.  But on the other hand change is what we want.  So we have to move into the discomfort zone.  This is the zone of possibilities.  This is where the change is.  So feelings of discomfort as we begin a new change program are good signs that we are moving forward – discomfort really is out friend when we want to make real change.

This is a book about life coaching but I think it applies.

…

This morning in Masters Swim we had a solid 3000 yard workout.  The set kicked off we a straight 500 yard swim with no workout.  I actually like this kind of workout.  I see it as more of a race simulation.  No real warm-up; just GO!  On these type of sets my lats really light up.  It takes a couple of hundred yards before everything settles down.  Next was 3 x 100, 4 x 50 and then a 100 yard all out time trial.  Repeat twice.

discomfort?

The first 500 yard set was in 7:45 (1:33 per 100 yards).  If you remember, my 200 yard time trial time was 2:58 at the beginning of the year – that is 1:29 per 100 yards).  I may not have much speed but I don’t drop off much either.

The first 100 was in 1:19.2.  I did not get a time for the second 500 time – oh well.  We were told to improve on out 100 TT – I finished up with a 1:20.0 100 yard effort.  Close but no cigar.  I was still pleased.

 

Today, I was not far out of my comfortzone – just a little.  But that is all it takes.

Trading Volume for Intensity

It is that time of year where I have traded volume for intensity. There are not many LSD (Long Slow Distance) rides or runs. The weekend of intensity started early with the first time trial of the season. Sure, I was a few seconds off of my best time but it was a solid effort. In fact it was easily my best ride of the year. I gave a good hard effort for the entire ride (30:43). I analyzed my ride and I should have pushed harder for the last mile or so – that is what I did last year and that would have allowed me to post a PR. Still, I was pleased with the effort.

I followed up the cycling TT with a longer swimming TT at lunch. Although my swimming has quickened in the last few months this is where my endurance is suffering. Last year, while training for Ironman Louisville my shortest swim would be 3000 yards with several in the 4000 yard range. This year I have been calling it quits at about 1500 yards with my longest year to date being 2500 yards. I still stuck to the intensity over volume for this time trial and just did a hard effort 1500 yard effort. Swimming is not my strong suit and I did not push this TT as hard as I could. It seems like in the swim the difference between an all out effort and an easy swim is just a couple of seconds. I finished up the 1500 yard time trial in 23:30 – not fast by many standards but pretty quick for me. I will take a 1:34 100 yard average for that distance. When doing 100 yard repeats my average times have dropped to 1:30 give or take a second. These are good swim times for me.

Friday I knew that I had a work commitment for lunch so I needed to get a good workout in before work. I planned ahead so that I could run into work. This is a 6 mile run along the trace right to campus. It was warm and humid and I had an aggressive game plan. I wanted to run the 6 miles in 39 minutes – a 6:30 pace. This would be challenging but not too far out of reach. But I blew it. I started out a little fast and then picked up the pace. I was feeling strong but it was not sustainable. I ran the first 3 miles in just under 19 minutes (6:23, 6:11, 6:22). It was that second mile that blew me up. The next 3 miles were just trying to recover. They all clocked in at just over 7 minutes per mile. I finished the 6 mile run in 40:42 – way off of my goal pace. I need to work on my pacing.

Saturday morning I met the group for a long ride just south of town. This would include a few hills that you just do not get while riding on the trace. There were a few solid hills that I tried to attack and some good long breakaways. It was an eventful ride. We had a broken spoke, a flat and later a crash. I was able to break away from the group in the later miles. It was a good effort but JD wanted to make sure that I mentioned that I was chased down by him (the Diesel) and Butch. It was a hot fast ride. I had a blast. Unfortunately Jason had a tip over about 10 feet from the end of the ride. I saw him walking his bike and he had a shiner near his right eye. I gave him a towel and noticed that his helmet was cracked. Wow. That is why you wear helmets!

Sunday I wanted to redeem myself for the botched run on Friday. I was going to attempt the 6 miles in 39 minutes. This run did not work out either. Although I hit the trace in the morning the heat and humidity was unbearable. The conditions zapped any speed that I might have had. On top of the heat my legs were feeling the ride the previous day. Six miles fast turned into 2 miles fast with a struggle just to get home. I 86’d the run. I finished with 4 miles in 29 minutes instead of 6 miles in 39 minutes. When I got home I submerged myself in a cold bath to release some of the heat.

Not every workout was successful but the weekend as a whole was solid.

Cycling TT - DON'T HOLD BACK

Tuesday was the first TT of the season. There were 6 of us that met at Jackson at Station 5:45AM. It was me, Keith, Lance, Todd and Raland – Robin was also present but just along for the ride. Todd and Raland were new to the TT format.

We warmed up a bit by riding to campus and back – about 10 miles. We would start out at 30 second intervals. It is challenging to try to pass the rider in front while not being passed by the pursuing riders. Keith was the fastest all last year and is the man to beat again. Last year he would start last and pass many of us in the 11.85 mile out and back. This year, it was decide, since he is so much faster than us that he would start first and record our times at the finish – there would be no fear of him getting passed by any riders. Keith also posted a PR of 29:54 about a week ago – a couple of seconds better than last year.

I also posted a PR about a month ago – a 30:26 which was 1:34 better than last year. So, Keith took off followed by Todd and Raland. I was next and Lance would be last (Robin had started a few minutes before all of us but he was just riding a tempo ride – no TT for him).

I know from experience that my best times are when I start a little slow and build. This works in everything short – 5K’s and these TT’s for sure. That went out the window instantly. Within 100 yards my heart rate was in zone 4 – the 170’s. I have never been able to sustain that high of a heart rate on the bike – running is another story. I passed first Raland and then Todd in the first couple of miles. Then there was no one in my reach. Anyway, with my new race mantra running through my head – THE TIME IS NOW SO – DON’T HOLD BACK!!! – I just held my heart rate and continued to push on. The effort was hard – VERY HARD but I continued to hold. Nearing the turnaround of the out and back I saw that Keith was a little more than a ½ mile ahead – this meant that I had not lost too much time to him – he started 90 seconds ahead of me. I caught a 1 or 2 second break at the turn around and saw that Lance was hot on my heels – right at 30 seconds behind me. I am just a little competitive and I did not want to see Lance’s wheel at all – I pushed on.

With the slight (very slight) uphill over I was able to push a bigger gear on the back portion. I kept the intensity up and persevered. There was another cyclist on a TT bike out on the trace that was not with us – he was pushing a good pace and this gave me a target to pursue. I passed this cyclist and still continued to not allow the heart rate to drop. This was the hardest that I have ever ridden. Passing Clyde Station I knew that there was only 2 miles left. The stop watch indicated that the time trial was nearing 30 minutes. I could not let the intensity fade. The last 2 miles my mouth was hanging open and my breathing was much labored. I could not continue this much longer.

I crossed the finish line completely spent. I slowed down and came to a stop. My stop watch indicated 30:40 (Keith clocked me at 30:38) – 14 seconds slower than last month. I was a little disappointed but I knew that even though this was not the fastest that I have ridden it was the best that I have ever ridden. I chock up the slightly slower time to the hard weekend. I was pleased with being able to maintain that high of a heart rate for that duration. The last TT that I did (my PR run) my average heart rate was only 164 – for this run it was 172. I will try another time trial when my legs are fresher and try to maintain that same intensity – I would like to see a SUB-30 for this TT route.



Keith put up another PR – 29:40 – 15 seconds faster than last week (that is what competition does for you). Lance finished about 30 seconds behind me – about a minute faster than last year. Todd and Raland put up good bench mark numbers.

Lunch was an easy recovery run out on the trace. Vic ran with me and it may have been a little much for him. His pace slowed dramatically in the second half of the run. I did not mind the slower pace and I enjoyed the conversation.

A new TT PB - on the bike

I had a bike TT on the dockets for Tuesday morning. I had a lunch engagement at work and the gym does have lap swim right after work – this would be the only workout of the day. I will double up the swim tomorrow.

Cycling TT’s are tough! The first TT that I did was last July. There were 6 of us and we started 30 seconds apart. I finished in third place – 4 seconds behind Lance and even further behind Keith. My time was 32:10 (22.1 MPH). In February I tested myself again (same bike – same rocket helmet – same wheels) and managed a 32:00 (22.22 MPH). For the upcoming season I purchased some used HED 3 wheels used off of eBay. I did another TT and only got in the mid-32’s – I was pretty disappointed – after all I had ‘new’ super fast race wheels and I was slower.

So I donned the rocket helmet, the unitard and the race wheels again. I was not feeling strong about this ride – I did not want to be disappointed but my legs still had last weekend’s race in them and hard running intervals from Monday. I rode the course at an easy pace to warm up and then I toed the start line. I took a deep breath and clipped in. I watched my heart rate monitor – I can go out too hard sometimes. I kept it nice and steady and allowed it to build slowly. I clocked a respectable time at the turn around and started to really hit it on the return. With two miles left I let everything fly. My heart rate neared my cycling max. I was pedaling hard but I did not want to see the time on the watch. I just kept the pace up and hit stop as I crossed the line. I checked my watch and I knew that I had a PERSONAL BEST. Not sure of my very best time for the course I was not sure if I had simply killed the TT or that I had destroyed it. Upon further review – yes – my prior PB was destroyed and called names by 1:34 seconds. Total time of the TT was 30:26 (23.36 MPH). In addition, my average heart rate was a bit lower for the ride 162 compared to the February ride at 166. I know I have more speed.

Swimming 2000 yard early season TT

Use what talents you possess: the woods would be very silent if no birds sang there except those that sang best. - Henry Van Dyke

On Thursday, for lunch, I made it to the pool. The workout called for a 10 minute warm up and then a 30 minute time trial. I made a slight alteration and decided to do a 2000 yard time trial – I knew it would be slightly over 30 minutes. I took times at 1000, 1500 and 2000 yards.

1000 yards – 16:14 (AVE PACE 1:37 / 100 yards)
1500 yards – 24:37 (AVE PACE 1:38 / 100 yards)
2000 yards – 33:08 (AVE PACE 1:39 / 100 yards)

I got progressively slower. I got progressively more tired. I need to increase my swim volume until I can do twice these distances in my sleep!

I have not done so well with this in the past – but today is a rest day. I think that I am going to take it! No short run, no strength training or even just a little bit of swimming. I’m taking the entire day off – oh bike commuting does not count – I have to get to work you know.

I think that I am about over this cold!

Another bike TT and climbing on the exercise bike.

Great things are done when men and mountains meet. - William Blake

I got home yesterday and did another race bike TT. These have not been apples to apples comparisons (no warm-up, no ROCKET helmet, no UNITARD, etc) but my time is off by 25 – 30 seconds. I don’t feel fast but I seem to be faster everywhere else (swimming and running) and a maximum effort bike will not be required for my half and full ironman’s, but, it is disappointing.

I started a fire in the fire pit in the back yard last night. I am still mesmerized by fire. The TV has not been on in a while (no cable anyway) but I have had fires in the back yard a couple of times each month. With a good beer in my hand I could the flicker of the fire all night.

I actually had a couple of good beers last night and woke up pretty dehydrated. With the diet and training I have not drank much since the beginning of the year and my tolerance has dropped to nothing. I’m a light weight now.

On a positive note I did weigh the least that I have all year. I actually hit the 160 mark (well – 160.4). I’m sure the weight will jump back tomorrow being fully hydrated. I’m still trying to get down to 155 by April 5th.

I had a surprisingly demanding exercise bike ride at the gym today. There were interval hill climbs and I had to stand up out of the saddle for them all. It really became more of a strength training program. Good stuff.

Back on the bike

Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race - Calvin Coolidge

Wednesday after work I did a 12 mile TT on the race bike. The sun dropped like a rock and before I knew it it was pitch black and I had to abort - it is a good thing that I am on the trace - no cars. I slowed way down but I could hear all of the night animals scurrying about.

It has been cold (cool) and windy here for most of the week. The weather turned beautiful on Thursday. I was able to get a nice 20 mile bike ride (including another 12 mile TT - getting slower - 20 seconds off pace) in before work on Thursday - the last one before the time changes. I also took a ride with Chris a lunch (got a flat - 4th since Christmas)and I still needed to ride home from work. I ended up with 58 miles for the day. Not bad for a work day.

I woke up on Friday and got dressed for work - I was going to the gym for an hour swim. I thought to myself - "Why are you not riding into work?" I packed my work clothes and jumped on the bike. I still got a half hour swim and really enjoyed the ride to work. During the swim I did a 1500 yard TT - 24:30. I can do better but I was pleased with the volume. That is the longest, continuous swim I have done in some time. Everything has been working on drills or speed.

A another beautiful day so I got a nice and easy 7 mile run in at lunch. The pace was easy and my heart rate stayed where I wanted it, but the perceived effort was higher than I wanted. I'm getting a little tired.

Today calls for a lot of volume. I am planning a 50 mile bike (on the race bike) followed by a 6 mile run. Nothing fast - just volume.

Four weeks until 70.3 New Orleans!

ROTC and a new swim PB

The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave... - Patrick Henry

I rode the exercise bike yesterday at lunch - a hill workout no less. I hate these exercise bikes at the gym but they are a good workout. The interval hills that I did required for me to stand up on the machines to just keep the cadence in the 60's - this is tough stuff.

This morning I did a easy, quick 4 mile run on the trace in my sorta-fast, sorta- flats racing shoes. I put a set of yanks on them the other day so I needed to test them out prior to the 5k race on Saturday. The running was an out and back and I passed the ROTC crowd - they were coming at me - I guess it is that time of year. I do not see them on cold mornings - on those days they train on the basketball court in the fitness center. Don't get me wrong, I completely respect anyone who enlists for military service - but some mornings when I ride my bicycle to work and they are taking up the entire multi-use trail - it can be a pain to get around them.

As I turned around on my out and back I was thinking these thoughts. There were many ROTC'ers in front of me and 'patrolling' the long leaf trace. They were lined up on both edges of the asphalt all decked out in their fatigues and carrying M-16's (I don't think that they are real - but they do look real!) As I started to pass the back few one of them yelled 'Shift Right!' It was pretty cool. They all moved over to the right and it created an entire lane for me to run. However, it did force me to pick the pace up a little so that I did not look like I was loafing off. I finished the 4 miles in just over 32 minutes.

At lunch I had my last swim class. We took it easy and did a lot of drills. I need to remember to keep a high elbow on the recovery, reach out really far, enter the water with my finger tips and not cross my center line. I really enjoyed the class and the attention of someone that knows how to swim. I also did one 100 yard time trial and finished in 1:16. This has been time well spent in the pool. Now I just need to put these skills to practice and really increase the volume over the next month.

Cycling TT PB and complete exhaustion

I wanted to get up early on Saturday and do a cycling Time Trial but it was freezing – okay nearly freezing - 39 degrees. I was suited up with all of my cycling gear. I decided to get some chores out of the way while waiting. I also ate a bowl of oatmeal.

It finally got a little warmer – about 50 degrees and I decided to brave the outdoors. I saddled up and decided to ride the course as a warm up prior to going full speed. My legs felt like lead and my arms ached in the aero bars. I was not feeling myself at all. I also got very cold really quick. I did the 12 mile out and back – this was supposed to be a warm up – and turned home. I was going to go home anyway and pick up the ROCKET helmet but just went inside. I did not change out of my cycling clothes in hopes of getting another chance at the time trial. I also ate another bowl of oatmeal.

It got warmer and I got psyched up for a real attempt. I donned the ROCKET helmet and headed out again. I stopped at the Time Trial start line and zeroed out my heart rate monitor / stop watch. With one foot clipped in I started the timer. I fumbled briefly getting the second foot clipped in and then I was off. The last time I did this time trial was July 31st, 2008 I had the option of someone holding my bike by the seat while I was completely clipped in – just like the pros. I did not opt for this and instead held onto a stop sign. During that time trial we had 5 or six entrants and a 30 second staggered start. I went second to last. This was as near head to head competition as it gets. Bragging rights were on the line. You could barely see the person in front of you but you knew they were there. Male ego and testosterone flowing you want to pass as many as possible and damn sure do not want to be passed. I got passed in about 5 minutes by Keith – the strongest of the group and I ended up passing two others. I got third place last summer. I missed second place by 4 seconds.

Everything was better this second attempt of the day. I immediately got up to speed. My heart rate was building. My legs were pumping. I don’t even remember my arms –they were not a factor. There is only one cross road on this section of the trace. I rarely used road that you can see cars coming easily from both sides. You slow a little but rarely need to stop also the out portion of the time trial is slightly up hill. I hit the turn-around at just about 17 minutes. The back portion will be faster. The trace was relatively deserted and I was flying. I was keeping my heart rate up. I was keeping my speed up. I was nearing the end of the 11.85 mile course. During the last ¼ to ½ mile I sprinted with everything I had. As I crossed the finish line I stopped my heart rate monitor / stop watch. The final time was 32:00.1 (average 22.22 MPH). I was a little let down. I had thought that I did last summer’s run at 31:XX or something. It was a good effort but not enough. I’m not talking depression or anything but I was disappointed. I rode the same bike with the same times and wore the same clothes with the same helmet. Everything that I could control was the same and I was slower than last summer. Sure I was peaking last summer when I did that trial. Sure I cannot control the conditions of the course – the wind, the temperature, the humidity, the road conditions – but I am working of it.

I felt better for having done the exercise. I always get a lift from a good effort. I looked up my time from the summer. I finished the 11.85 miles in 32:10 (average 22.1 MPH) – I beat my time by 10 seconds! I immediately felt better. 10 seconds really should not have that much control over my attitude! I’ll try to remember this. Funny enough, I average 23+ MPH in two races last year. I seem to perform better on race day. Maybe it is the competition or maybe the taper – probably both.

On Sunday it was too cold once again to ride outside so I did a long run in the morning. An easy 12.25 mile run on the same course as the ride yesterday. I ran next to the asphalt, in the pine straw, on the way out. This is just to save the wear and tear on the joints. On the return trip I started to feel my right hamstring again. I thought that this nagging injury was just about over. The soft surface seemed to help the joints but it certainly upset the muscles. I ran on the asphalt on the way home. I had to stop for bathroom and water three times during this 1:42 hour run.

I forgot to take nutrition on this run. I am trying to remember to take a gel or something with me. I did eat oatmeal prior to the run so it was not a big deal but I need to do better.

I messed around the house the rest of the morning before the 1:30 group ride. I dressed in my arm / leg warmers and headed out. I immediately knew I was under dressed. There was a fierce cross wind. The kind of wind that you never get a break from – it feels like you have to fight it both ways. No relief.

For the first time in forever I decided to turn around at the first stop. I always get a longer ride but I was simply miserable. I was riding strong but I was freezing – 31 miles would have to do. As soon as I got home I had a meal and filled the Jacuzzi tub with hot water and bubbles. I grabbed a beer and a running magazine and had a nice soak. With my core temperature returning I was feeling good again.

Later that night I nearly collapsed from exhaustion. Starting around eight o’clock I could not keep my head up. I could not keep my eyes open. I knew that I needed to make coffee for the morning – don’t even get me started on the necessity of my morning coffee – but I just could not get up to do it. I crashed hard. I have done longer runs and longer rides and with more intensity than yesterday and not felt as tired. The only times that I have felt like this are following a maximum effort. This happens after a race or a huge breakthrough training session. I had neither yesterday.

The training plan has today as an off day – I’m feeling better though.

Running TT - strong and a wimp

I rode the rollers this morning in the garage while watching the rain come down. 35 minutes and practiced clipping and unclipping from the pedals.

The running TT took place at lunch. My legs still fell like lead but the mind was willing. I did my easy 10 minute warm-up (10:00 minute / mile pace) and then accelerated. The 2 mile mark of the working set ( the Time Trial ) came at 13:20 - right at a 6:40 minute / mile pace and I was still working into the set. I leveled off at a 6:30 minute / mile pace. My heart rate was climbing into the mid 180's - higher than I would have liked for this speed - this heart rate is not sustainable. At 186 I backed the treadmill down to let my heart rate recover a little bit. This was right about 19 minutes into the time trial. This is where the machine malfunctioned. I had slowed to about a 7 minute / mile pace and my heart rate was back in the 170's. I went to increase the speed of the treadmill and it would not go. I was running along at this less than maximum pace and getting frustrated. I hit the stop button in hopes that I could then resume the workout. The treadmill just stopped and reset itself. I started running again but by this time my heart rate had recovered down into the 150's. I also did not a have distance that could compare to the earlier time trial. I wimped out here. I called it a day - a 10 minute warm up with a hard 20 minute set - good for just about 4 miles.

I still have a swimming class later today.

Riding in the rain

Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?' - Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

I rode the rollers in the garage for 15 minutes and then hit the trace. It had been raining and there was a light mist in the air. I got soaked almost immediately.

The workout called for a 10 minute warm up followed by ten minutes of hard (at LT) followed by 2 minutes easy recovery - time 5. I did not do so well with this workout. I am not sure of my cycling LT level. I had to do several short LT sessions of 2 or 3 minutes with the last one being 10 minutes. These were fast no doubt but not sustainable. Maybe it was the rain or maybe it was the heavy legs from all of the hill work this weekend. I only rode outside for 30 minutes. I would like to try this workout again in the near future. I know that I can do better.

At lunch I did 30 minutes of easy spinning followed by chest strength training. I had intended to add an extra swim session at the end of the day but I thought better of it - it was not scheduled and I was very tired and still had a ballroom dancing class later in the evening.

I have an hour of easy spinning in the morning and I am going to try to do most of this on the rollers - it is mentally as well as physically demanding but I believe it will enhance my bike handling skills.

At lunch I have the following:

Run TT - KEY WORKOUT - Assess Fitness - 55 minutes
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

In January I ran (I added 5 minutes to the cool down for an even 1 hour) 7.7 miles in an hour with 4.5 of those miles being during the time trial. I took my heart rate average for each 'set' - for the second part of the time trial I averaged 174 beats per minute. You can read about that LT TT here. 4.5 miles in 30 minutes is a 6:40 minute / mile pace. 4.6 miles will be a 6:31 minute / mile pace. This will be tough.

I have another swimming class after work tomorrow.

Broke the TT bike out

Cycle tracks will abound in Utopia. - H.G. Wells

For Sunday I did break the race bike out (Giant Trinity A1). This was the first time that I had been on it in about 4 months. I have been riding my road bike exclusively. The road bike feels like a Cadillac compared to the race bike. Nice and smooth and stretched out and stable. The more up right seating position is so comfy.

I did a little 20 mile time trial out and back from my house. I have done this route so many times. The trace was crowded (beautiful day) so I had to slow down a little a couple of times. The race bike is faster, but you have to work at it harder. The steep seat angle and aero position just simply cheat the wind better.

That being said - I has so miserable and hurting during this 20 mile ride. The hard aero angle is a killer on the 'soft tissue'. The biggest hurdle was the different muscles that this bike requires you to use. My quadriceps were screaming at me the entire ride. My heart rate was reasonable but the legs were aching.

Last year I rode the race bike from May until October. I never got off of the bike. I rode it as commuter, time trial, group ride - you name it. I was really surprised at how different it is to ride.

I am glad that I got it out early so that I can incorporate it into my training.

After the 20 mile time trial (in just under an hour - 59:20 - way off from my PR of about 54:xx from last summer) I parked the race bike and jumped on the road bike for the group ride. I did not want to push it any harder that I already had. I got another 35 miles in a spirited ride with the group. I was glad to be done with the ride when it was over. Got 55 miles for the day and 108 for the weekend.

Not sure why but my nagging right hamstring was bothering me all last night. Not much better today.

Time Trial - running

Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!

- Lewis Carroll, "Through the Looking Glass"

I followed the diet yesterday even though it was a holiday - I did not get the results that I wanted 13resolutions.

I took yesterday off as a complete rest day - I never do this. The training plan called for a 75 minute easy spin on the bike. I hate days like that - it is hard for me to do the easy stuff and I almost always go harder that I should. So I skipped it by justifying that the training plan did not call for a 4000 yard swim on Saturday and only an hour run (not the 1 1/2 hour run that I did) and only a 2 hour bike ride (not the 2 1/2 hour bike ride I did) on Sunday. So I took the holiday off and did some yard work. I put pine straw out in the flower beds and chopped on some stumps with the axe - and practiced axe throwing for fun - I was better in the fall. I also followed the diet pretty close.

This morning I did a 30 minute running time trial (TT). These are hard. They are mentally hard. They are physically hard. I woke up early and got to the gym by 6:30AM - no breakfast - just running on empty. I jumped on my treadmill - I always use the same one - and did an easy 10 minute warm up (real easy 10:00 minute / mile pace). At ten minutes I pushed up to a 7:00 minute / mile pace and held this for another ten minutes. This is were it gets hard. You take your average heart rate for the next 20 minutes. At the end you should feel like you have given everything. Not easy to do on a treadmill when you are not chasing someone or there are not wolves or bears chasing you. So twenty minutes into the run (10 warm up and 10 harder warm up) I pushed the pace to about a 6:27 minute / mile pace. I was able to carry this for about ten more minutes and then I had to back off just a little. I was, however, able to finish strong for the last five minutes and slowly, incrementally, increase the speed - by a tenth or two at a time. I finished running the last minute at a 6:00 minute / mile pace.

This was not my best time trial - my best was outside running to work last spring. The distances do not matter only the heart rates (but the working set of 30 minutes I covered 4.5 miles and 7.7 miles for the hour.) The last twenty minutes of the Time Trial I averaged 174 beats per minute (that is just about were I was last spring). Theoretically this should mean that I can carry that heart rate for about an hour without blowing up. Easier said than done. I will try this heart rate out in a tempo run some time in the near future.

Swimming at lunch.

Swimming through the holidays - NOT

I just noticed that the pool will be closed starting this Friday through the first of the year - something like 20 days! That is going to take a toll on the swim plan for the rest of the month. Over the holidays I may brave the open water with the wetsuit and see if this is indeed possible during the winter months. I’m not looking for the OWS to be toasty but it has to be tolerable. That being said I have been getting my swimming in just fine. Having a 'real' schedule plan is forcing me to 'work the plan' and nothing is being missed.

On Monday I swam for a full hour - this was the first time since OWS in August. I can’t say that I am enjoying the swim and looking forward to it but I am not dreading it either. I’m counting that as progress.

This morning I actually pulled myself out of bed to go to the pool. I can generally motivate myself for a bike or run but the pool is a little different. Part of it is that it is just so dark right now in the morning (and afternoons for that matter). To reward myself I opened a new pair of swim goggles that I purchased sometime last year on clearance. Little things do motivate me sometimes.

My training plan called for a slow warm up and then 500 yard time trials. I am not fast by any means but I gave it a good effort.

Warm Up – 300 yards (bilateral breathing)
1:00 minute Rest Interval
Working Set –
500 yards @ 8:48
1:00 minute Rest Interval
500 yards @ 8:49
1:00 minute Rest Interval
Cold Down –
500 yards @ 9:08

The cool down was much easier than the working sets. I felt like I could continue swimming indefinitely. With that time it should give me a slow but doable ironman swim (2.4 miles or 4000 yards) of swim time of sub 1:20. I am continuing to work on the swim and hope to see these times improve over the next few months. With the pool and gym closed for much of the holiday I believe that only the swim will suffer. The running, biking and strength training can all be done in and around the house. After all, the Long Leaf Trace is in my backyard.

Common Triathlon Swim Distances & conversions
25 YARD POOL

1 length = 25 yards (from wall to wall)
2 lengths = 50 yards
4 lengths = 100 yards
¼ mile = 500 yards = 20 lengths
½ mile = 800 yards = 32 lengths
1 mile = 1700 yards = 68 lengths
1.2 miles = 2000 yards = 80 lengths
2.4 miles = 4000 yards = 160 lengths