Sacramento
Bike - 85 minutes out, 85 minutes back
2 Lipodrene
So despirte binge drinking at Jill and Eric's wedding last night, and waking up earlier than I wanted to again, I was determined to get in the long bike before the week was over. And surprisingly, the bike felt really good. The AR trail was crowded as fuck, but it was a pleasant 82 and not humid, and after a slow start my legs got warmed up and I has a good pace going. My dad's bike doesn't have a computer, so I couldn't really see what my speed was, but I"ll guess it averaged around 17.5, since that's about what I do when I am not paying attention.
The ride was really nice, going along the river to Folsom lake and up a hill towards the famous prison. The hill was a good, solid climb, and the best part was on the way down I didn't pedal for a good 10 minutes. And the climb felt really good, even in the big ring. My legs felt strong, and when I got to the top I stopped to use the bathroom, have a Power Bar, and refill my bottle.
The interesting thing about low humidity is how much less water you are inclined to go through. I put back 2 bottles on this ride, usualyl what I do in an hour in Florida. Again, this high heat and humidity training I do down there is paying off. I even got in some serious hill traning by the Nimbus Dam, and used the small ring on a ride for the first time in alomost a year. The shifting on my dadn's bike is so easy, I didn't even hesitate to do it. On mine, I avoid changing rings at all costs.
Anyway, about 8 miles from the end I get a flat. Which is a pain in the ass enough, but because we'd had that fiasco with pumping up the tires on Wednesday, there was no spare tube in the back. And becasue my dad's hand pump likes to snap off valve stems, I couldn't use a patch kit either since I snapped off the valve stem in my attmept to reinflate the tire without changing it. God knows why I thought THAT would work. So I had to call my dad and have him come pick me up, which was not fun. If I wasn't training for an Ironman, I think it woulda been one of those "Sorry I let you down," kinda moments, where Dad is silent not becasue he's angry, but becasue he's disappointed. Not the case here, though, since A) My Dad is too old to even process what happened and B) It's a fucking Ironman.
Anyway, it sucked because I ended up cutting the ride about 30 minutes short, and I hate unfinished workouts. My back also was starting to kill at about the 2:15 mark, not bad considering I had no aero bars and it usually starts to kill a lot eariler. I'm going to take this to mean that my back is getting better conditioned, but still has a ways to go. Much like myself. And I will now make it a priority to ensure I have an extra tube with me every time I go out.
Showing posts with label 3-ring bike. Show all posts
Showing posts with label 3-ring bike. Show all posts
Sunday, July 5, 2009
Friday, July 3, 2009
T27 - Jetlag Pays Off - Bike/Run Brick
Sacramento
Despite barely sleeping Tuesday night, I only logged 10 hours after going to bed at 10:30 Wednesday night and was up at 8:30. Fucking time change, I couldn't get back to sleep. So I figured I'd get my training day in before I headed up to Reno. Had myself a Cliff bar on the ride to the trail and felt that was enough to keep me going.
Bike: 90 Minutes
2 Lipodrene
I basically did the same path as the day before, but obviously cut it a little shorter. I like biking here, the change of scenery and biking by the river are both welcomed differences. Plus the breeze is good and there's more than one water fountain (that THAT Hawthorne) so the fact that my dad only has one bottle holder isn't a big deal. The ride was nice, and the hills were a lot easier this time. Still harder than on my bike, but I'm going to go ahead and chalk that up to training on little sleep. Although I seemed to do that better here than in Gainesville, too.
Run: 60 miuntes
I took a gel between the two and headed out to run the same path I just biked. The AR trail has mile markers on it, so I didn't even need to map it out, I just ran to the trailhead (about a half mile) then ran to the 2.5 mile marker, and ran back. My speed, that's about an hour. I used the iPod, and this was just one of those runs where the music hits at the right time and your adreneline gets going and you just look out at a perfectly sunny day and a river and go "Man, life is good." I just started thinking about all the great things going on in my life, and how sometimes decisions you make that may seem hard at the time ultimately lead to much greater success. It's like being on ecstasy for about 20 minutes, excpet you don't get horny. Really, one of my favorite runs so far. That Best of Trance 2004 CD probably didn't hurt either. I can't even tell you much about the run, because it was just that positive of an experience.
I also think training in the daytime humidity has really paid off. It was probably 80during this run and not humid, and it seemed really easy. So I plan to continue daytime runs when I get back to Florida. Maybe I can do a few here on some 100-plus days. Friday's run will have to be later, though.
Despite barely sleeping Tuesday night, I only logged 10 hours after going to bed at 10:30 Wednesday night and was up at 8:30. Fucking time change, I couldn't get back to sleep. So I figured I'd get my training day in before I headed up to Reno. Had myself a Cliff bar on the ride to the trail and felt that was enough to keep me going.
Bike: 90 Minutes
2 Lipodrene
I basically did the same path as the day before, but obviously cut it a little shorter. I like biking here, the change of scenery and biking by the river are both welcomed differences. Plus the breeze is good and there's more than one water fountain (that THAT Hawthorne) so the fact that my dad only has one bottle holder isn't a big deal. The ride was nice, and the hills were a lot easier this time. Still harder than on my bike, but I'm going to go ahead and chalk that up to training on little sleep. Although I seemed to do that better here than in Gainesville, too.
Run: 60 miuntes
I took a gel between the two and headed out to run the same path I just biked. The AR trail has mile markers on it, so I didn't even need to map it out, I just ran to the trailhead (about a half mile) then ran to the 2.5 mile marker, and ran back. My speed, that's about an hour. I used the iPod, and this was just one of those runs where the music hits at the right time and your adreneline gets going and you just look out at a perfectly sunny day and a river and go "Man, life is good." I just started thinking about all the great things going on in my life, and how sometimes decisions you make that may seem hard at the time ultimately lead to much greater success. It's like being on ecstasy for about 20 minutes, excpet you don't get horny. Really, one of my favorite runs so far. That Best of Trance 2004 CD probably didn't hurt either. I can't even tell you much about the run, because it was just that positive of an experience.
I also think training in the daytime humidity has really paid off. It was probably 80during this run and not humid, and it seemed really easy. So I plan to continue daytime runs when I get back to Florida. Maybe I can do a few here on some 100-plus days. Friday's run will have to be later, though.
T26 - Hit the Groun Biking - Bike/Swim
Sacramento
Going on about an hour and a half of sleep, I got to my dad's house in Sac around 1. I was informed that we were going to a baseball game at 6:30, and that my niece Emily was especially excited that I was going. Well, much as I hate little kids, Emily is the one on Earth I actually like, and I didn't want to disappoint her. So, I sacked up and took my Dad's bike out on the American River trail.
Bike: 120 Minutes
2 Lipodrene
Dads are funny sometimes. I asked my dad to use his bike, which is actually nicer than mine with Ultegra componentry and a lighter frame (carbon or aluminum or whatever the ligher one is that mine is not). It also has three rings, but fuck it, I'm not using it for a race. Anywhay, I had to pump up the tires and in the process I managed to snap a valve off one of them. No problem, I change out the tube and put in a new one. But I can't figure out how to use my dad's pump and use a hand pump instead. I made the mistake of telling this to my dad, who then says "No, I'll show you, it's easy to use the pump," and proceeds to let all the air out of the front tire so he can re-pump it showing me how to use the bigger pump. In the process, he snaps the valve stem off this tube, theoreticaly forcing me to change the tire AGAIN. Fortunately, he opted to just switch it out with the front tire on my step-mom's bike, a wheel that cost something like $300, and take this one to the bike shop. It was nice.
My dad's bike rode a a lot faster than mine, and the shifting on that compontentry makes my bike feel like a Carmenghia going up a hill. But the 3-ring setup made going up hills in the big ring harder for some reason. Or maybe it was just the 2 hours of sleep. Because he did not have a computer on it (I believe I was the last person to use it LAST summer) I had no idea how fast I was going or how long I'd been out there. Also, this trail doesn't offer a lot of shade, so the ride was fairly warm at 2:30 in the afternoon. Not so tough without my shade, I guess. I also was not a fan of not being able to drop into aero at all, as that path has some great spots for it. The change of scenery on the ride was nice, and even though I got a little lost, I remembered a lot of the path from last year. Also, without the humidity I can make it on a little less water, which is nice.
Swim: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
Had a couple of Gatorades and another Lipodrene and headed over to the outdoor pool at Rio Del Oro (that's River of Gold for you non-Spanish speakers) Raquet and Tennis club. Its a fun spot to find upper-middle class Sacramento Milfs, and their daughters home from college for the summer. Sadly, none were in the outdoor pool. It was also really cool to swim outdoors on a cloudless, 86 degree evening rather than indoors in Gainesville.
I liked the instructions on this training day, since it said to focus on being steady rather than all out. I'm all about steady, moderate effort. It's sort of the theme of my life.
Anyway, I skipped the warmup for the sake of time, which I definitely noticed on the first 4 or 5 100s. But the rest went solid and I cactually took less recovery time at the end between sets than I was at the beginning. I'm starting to think I need to consider warmups part of the workout more. But whatever. The swim went well, and I made it to the ballgame.
Going on about an hour and a half of sleep, I got to my dad's house in Sac around 1. I was informed that we were going to a baseball game at 6:30, and that my niece Emily was especially excited that I was going. Well, much as I hate little kids, Emily is the one on Earth I actually like, and I didn't want to disappoint her. So, I sacked up and took my Dad's bike out on the American River trail.
Bike: 120 Minutes
2 Lipodrene
Dads are funny sometimes. I asked my dad to use his bike, which is actually nicer than mine with Ultegra componentry and a lighter frame (carbon or aluminum or whatever the ligher one is that mine is not). It also has three rings, but fuck it, I'm not using it for a race. Anywhay, I had to pump up the tires and in the process I managed to snap a valve off one of them. No problem, I change out the tube and put in a new one. But I can't figure out how to use my dad's pump and use a hand pump instead. I made the mistake of telling this to my dad, who then says "No, I'll show you, it's easy to use the pump," and proceeds to let all the air out of the front tire so he can re-pump it showing me how to use the bigger pump. In the process, he snaps the valve stem off this tube, theoreticaly forcing me to change the tire AGAIN. Fortunately, he opted to just switch it out with the front tire on my step-mom's bike, a wheel that cost something like $300, and take this one to the bike shop. It was nice.
My dad's bike rode a a lot faster than mine, and the shifting on that compontentry makes my bike feel like a Carmenghia going up a hill. But the 3-ring setup made going up hills in the big ring harder for some reason. Or maybe it was just the 2 hours of sleep. Because he did not have a computer on it (I believe I was the last person to use it LAST summer) I had no idea how fast I was going or how long I'd been out there. Also, this trail doesn't offer a lot of shade, so the ride was fairly warm at 2:30 in the afternoon. Not so tough without my shade, I guess. I also was not a fan of not being able to drop into aero at all, as that path has some great spots for it. The change of scenery on the ride was nice, and even though I got a little lost, I remembered a lot of the path from last year. Also, without the humidity I can make it on a little less water, which is nice.
Swim: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
Had a couple of Gatorades and another Lipodrene and headed over to the outdoor pool at Rio Del Oro (that's River of Gold for you non-Spanish speakers) Raquet and Tennis club. Its a fun spot to find upper-middle class Sacramento Milfs, and their daughters home from college for the summer. Sadly, none were in the outdoor pool. It was also really cool to swim outdoors on a cloudless, 86 degree evening rather than indoors in Gainesville.
I liked the instructions on this training day, since it said to focus on being steady rather than all out. I'm all about steady, moderate effort. It's sort of the theme of my life.
Anyway, I skipped the warmup for the sake of time, which I definitely noticed on the first 4 or 5 100s. But the rest went solid and I cactually took less recovery time at the end between sets than I was at the beginning. I'm starting to think I need to consider warmups part of the workout more. But whatever. The swim went well, and I made it to the ballgame.
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