Little Adjustments
I'm in the third week of the half ironman program I've cooked up, using the Triathlete Magazine HIM program as a base. It's going pretty well except for the left knee. Even though the running at this point is real slow, there's something going on with the knee. It's like it needs to popped into place upon waking in the morning and if it doesn't get popped and then I run....well, it's uncomfortable. Getting on the bike seems to get it in alignment so I think I'll do a few miles on the trainer until everything gets into proper position. It's probably a better warmup than I've been doing anyway.
I read where a couple of friend's half ironmans imploded last weekend. From what they wrote or told me, it reinforces how negative thoughts can really pull the athlete down or how positive reinforcement can really elevate the athlete beyond their abilities. In both cases the athletes finished the race when they could've blown it off and raced another day.
I'm reading a lot of cycling materials, mostly from the web lately. Maybe it's the Tour that's about to start next week or that I'm obsessed with watts and my power output these days. "Jufre Pou, who weighs 147 pounds, averaged 388 watts for 32-minutes. His maximum 10-minute value was an astonishing 400 watts." This clip was taken from VeloNews. I've got a long way to go.
When the 2006 Ironman World Championships aired a few months ago I missed it. I was so mad turning on the TV and seeing the last two minutes I couldn't stand it. But, as luck would have it, I get to see it as it'll air again on Aug. 5 from 2:30 - 4:30 ET.
Labels: cycling watts, Half Ironman, Tour de France
Time Trial Tuesday
It was hotter than hell last night for the Run-Far time trial. Actually it was under a 100 degrees which is good for this time of year and hovering around 91, with 55% humidity and winds around 8 mph. If I had waited until 6:45, they calmed down to 0. It still felt really hot out there and it seemed a constant stream of water was pouring off my body.
Good news though as I reached a new PR on the course getting up to an average speed of 21.1 mph. I was really excited last month getting past the 20 mph barrier and now I think I'm just as excited for 21 mph given the heat and wind. I also had some rear derailleur problems. I couldn't get in the upper three sprockets using either chain ring so my cadence suffered at times on the hills. There was also some chain skipping. It's time to replace it. Frankenbike, June 30 is on the calendar for some shopping!
Right off the bat a couple in matching team kits with solid disc wheels passed me on the first descent. It was sort of demoralizing as I felt like I was standing still. However, looking at the results today he came in 3rd overall with an average speed of 27.9 mph and she came in 1st in her division with an average speed of 24.1. At the end of the first half of the course two younger males passed at a pretty good clip. I kept within five bike lengths of the second guy and as we approached the turn where the wind would be at our backs he seemed to have run out of gas. I passed and to my surprise the other guy that had passed earlier was in reach. He too ran out of gas. We were pedaling about 22 - 23 mph at this point with a couple of hills coming up. As hills aren't my strong point and the derailleur wasn't on it's best behavior I didn't quite catch the first guy, crossing the timing mat right behind him by about five seconds.
Time: 22:47.9 (15 seconds better than last month) | Average speed: 21.1 mph
Raul from Run-Far mentioned they are going to two TTs next month.
Labels: Frankenbike, Run-Far, time trial
New Program - Saturday, Sunday
Not much to explain for the weekend workouts. A long swim or technical swim and a long bike. Yoga is also incorporated where it can fit into the weekend schedule.
I picked up a Homedics massager over the weekend. It hurt me sooo good. My calves were stressed and sore for the last week and the old massager wasn't doing the job to loosen the tendons. This new massager works great. It really pounds the crap out my legs.
I was able to get downtown for the ATT Crits, running all day and tied to the Keep Austin Weird Festival. The 35+ crit was motorin' around the four square blocks or .52-mile course in about 1:14 for an average lap or going 25.36 mph. They did this for an hour. The pros later in the evening had an average lap time of 58 seconds or 32.5 mph.
The location of the crit on Second Street with the new cafes and lofts felt like another place, not Austin.
It seems though if I'm going to get into this type of riding, I'll need to build another bike. :)
Labels: ATT, crit, Homedics
New Program - Friday
Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.
- pushups - 3 sets x 25 reps
- crunches - 3 x 50
- floor sweepers - 3 x 25
- lunges (without weight at this time) - 3 x 20
- squats (without weight at this time) - 3 x 25
- bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Long aerobic run keeping at 75 - 80% or 135 - 145 bpm.
Evening Workout (Gym Lower Body - Strength) Sets, reps and weight amounts will change over time.
- 10 minute bike warmup - maintain 150 watts
- leg press - 6 sets x 12 reps x 360 lbs
- calf raise - 6 x 23 x 200
- squat with weight - 6 x 12 x 150
- inner/outer thigh machine - 3 x 12 x 85
- leg curl - 3 x 12 x 80 for L & R
- leg extension - 3 x 12 x 140 both legs together
- 10 minute bike cooldown - maintain 150 watts
New Program - Thursday
At this time, the Thursday workout is similar to the Tuesday workout. The mornings will include swim technique with drills and little else. This will last until mid-August at which the workout will include more interval speed work.
The evening bike workout focuses on technique. Riding on the trainer and paying particular attention to keeping still, knees in, cadence and pedaling form.
New Program - Wednesday
Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.
- pushups - 3 sets x 25 reps
- crunches - 3 x 50
- floor sweepers - 3 x 25
- lunges (without weight at this time) - 3 x 20
- squats (without weight at this time) - 3 x 25
- bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Then run 4 miles. This run is with the Nike Free shoes and concentrating on technique and form. The run will include 100 meter sprints (Zone 3) on the straight postions of the track with Zone 2 recovery on the curves. The lengths and overall durations will lengthen over the course of the program. Concentration will be placed on keeping this workout aerobic from June until mid-August. From there it'll become the interval, anaerobic workout.
Mid-day Workout (Gym Upper Body - Strength) Sets, reps and weight amounts will change over time.
- 10 minute bike warmup - maintain 150 watts
- bicep curl - 6 sets x 12 reps x 25 lbs for R & L
- tricep extension - 6 x 12 x 20 for R & L
- cable standing fly - 6 x 12 x 40
- cable front raise - 3 x 12 x 25
- standing military press - 3 x 12 x 50
- lawn mower - 3 x 12 x 35 both for R & L
- 10 minute bike cooldown - maintain 150 watts
New Program - Tuesday
I originally slotted a Barton Springs, open water swim in for Tuesday mornings but seeing how I need more technique work than open water experience right now, I subbed the pool for the springs until August.
A mid-day or evening bike interval session is scheduled. Over the summer this will include the Run-Far time trials or a criterium or two. If not, then riding the time trial course will work. I go out on the course and the rear derailer fell apart causing me to call for a lift. I went back and finished the miles on the trainer. So no long test ride of the new and improved Salsa Verde yet.
New Program - Monday
For the next week I'll outline the basic program day-by-day. Certain amounts, intensity and duration will change depending on what phase I'm in, but basically the jest of the workout remains. June will be a base month and strength-building month with lots of weight lifting. This worked in the winter so I'm repeating it here. I could run a lot of hills and bike a lot of hills but with 90+ temps here there's no way I could build the same strength in the heat.
I'll be recording more information throughout the next five months that may not be reflected on the blog. This week will be used to gather the base information. I'll post results, as monthly time trials or tests will be done to see if progress is being made.
Instead of scheduling recovery weeks, they'll be inserted based on waking heart rate and perceived sluggishness. I tend to not want to workout, have a raised temperature or elevatd heart rate so pinpointing this time and scheduling around it shouldn't be a problem. I think most people who put these plans together state to base it on personal inputs and not say, "Oh it's week four, time to take a break." Maybe they do, I don't know.
Monday's Workouts
Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.
- pushups - 3 sets x 25 reps
- crunches - 3 x 50
- leg lifts - 3 x 25
- lunges (without weight at this time) - 3 x 20
- squats (without weight at this time) - 3 x 25
- bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Then run 4 miles. This amount will increase over time.
Mid-day Workout (Gym Lower Body - Strength) Sets, reps and weight amounts will change over time.
- 10 minute bike warmup - maintain 150 watts
- leg press - 6 sets x 12 reps x 360 lbs
- calf raise - 6 x 23 x 200
- squat with weight - 6 x 12 x 150
- inner/outer thigh machine - 3 x 12 x 85
- leg curl - 3 x 12 x 80 for L & R
- leg extension - 3 x 12 x 140 both legs together
- 10 minute bike cooldown - maintain 150 watts
Nutrition Guidelines
- don't eat after 7:00 pm
- eat more protein and vegetables for dinner and less carbohydrates
- NO beer
- feed multiple times per day and immediately following the workout
- increase fiber and volume
- 10:30 am, oatmeal with blueberries and mangos, 2:30 pm, fiber cereal with banana, dinner of protein and veggies
Labels: emergen-c, program, workout
A Danskin Morning
I noticed on the Runtex Web site Friday that the Danskin Women's-Only Triathlon was short some volunteers. I used the online form and signed up for the kayak, swim patrol. Scratch that, the run course. I got down to the volunteer tent about 6:30 am and the coordinator sent me to the kayak area. Crap, I'd worn shorts instead of a suit and brought no ziploc bags. After the horror stories of tipping kayaks from previous years and a matching of local lifeguards with a kayak captain the boats launched onto the course. I hesitated thinking they would run out of boats and I'd be sent over to the swim exit area but it didn't work out that way. There was one lifeguard and one kayak left. The director instructed us to head out. Let's just say the new pair of Brooks got sopping wet instantly. My butt, wet as well.
The lifeguard and myself had both heard most of the panicking occurs in the first 50 yards. We didn't want to be there so we eased the kayak down by the first buoy and between two kayaks. The self imposed guy in charge on the water quickly came over and pointed us toward the other side of the course. We got there and settled into the last open gap before the end of the swim course.
There was relatively little action for the first 30 minutes. Nobody needed to hold onto the kayak. We didn't need to get anybody back on course. Then it seemed like a whole wave of newbies were released into the water and at one time we had four swimmers holding on while paddling toward a fifth.
Outside of swimmers out of breath or anxious we had one woman with leg cramps. Pretty good for 3,500 swimmers. No tipped kayaks. No lost cell phone. Just a few soggy ones and fives.
It was a great way to spend a Sunday morning and also get psyched to start the half-ironman program tomorrow. This week will include getting a handle on the baseline numbers and measurements. Like last time I'm following the Triathlete Magazine HIM plan with my modifications, which means adding weight lifting, some xFit strength work and some yoga on the weekend.
I just saw on News 8 Austin where they had a great story on the triathlon and they got a shot of Justin and I moving to a swimmer and extending a noodle.
Labels: Danskin, kayak, triathlon
Almost Ready To Start
The swelling in the legs has come down. It should after having to sleep with them elevated every night and with the steroids causing a little acid reflux action, my head had to be elevated as well. With the legs and head needing to be elevated, that meant my body was bent in a "V" position for most of the night. The poison oak is working it's way out of the body with little itching now. The high contrast between red and white skin is going back to normal. That's why I didn't even bother going to the pool as it would cause all kinds of stares and unwanted conversations.
So in the meantime, while I'm on my last steroidds to clear this crap out of my body, I've been putting the finishing touches on the next program that'll get me through the half-ironman distance in October. I think I've worked out all the kinks and next week I'll be starting on some more strength training. I read the other day Chris Carmichael's column in Bicycling Magazine where he discusses the PWR (Power-Weight-Ratio) rating and how to calculate it. He also provided some figures where he thought Cat-5 and Cat-3 riders should be and let's leave it at I'm a little short. I should be ok once I get to race weight but that's about fifteen pounds down the road. I should be striving for at least 225 or 250 average watts for 30-60 minutes. Besides looking at the bike numbers, I'm going to be working on swim technique so drills and more drills will be the order of business for June.
Not that there's any blessing to having poison oak but during this time my new Macbook Pro came in which means there's at least three days of downtime for everything else in my life until everything is transferred to the new machine. So Monday the new triathlon training program will start with some seriousness.
Labels: Bicycling Magazine, Cat-5, Chris Carmichael, cycling, PWR rating
The Only Thing To Do
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The poison ivy spread to the left leg and both legs are swollen. The right shoulder feels hyper-extended and while jumping on the trampoline the left knee felt all whackadoodle and hurt like crap. Rather than go against the laws of nature I decided I needed to take a breather. And what better to do during a breather than drink some beer and bake, bake and more baking.
If things occur in threes, then this is it and half ironman training can start in earnest next week.
Labels: baking, beer, poison ivy
This Just In
From the CapTexTri director...
Capital of Texas Triathlon Update
Written by Administrator
We are very sorry and understand the amount of training and resources that you committed to participate in the 2007 Capital of Texas Triathlon, however race management's number one concern was your safty on race morning.
We have collaborated with all of our partners and determined that logistically and economically rescheduling the 2007 Capital of Texas Triathlon is not a possibility. Due to the cancellation we are exploring the possibility of holding the 2008 Capital of Texas Triathlon on Sunday with a rain-out day on Monday, Memorial Day.
Not even mention of a discount for next year's race. That makes for a very expensive water bottle and t-shirt. Argh! At least I have closure and can direct my training in a meaningful way.
That also means seven months of training without a race at the end to show for it. Now the process starts all over for the late summer and fall races.
Labels: cancellation, captextri triathlon
Visit to the Weekly Crit
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I stumbled across information on this gem yesterday. There's a local crit run out in East Austin on a car/kart path every Thursday night. All ages and levels of riders. I don't know if I have the legs yet to get out there but I definitely will be out there for the scheduled June events as an observer.
Video #1, Video #2, Video #3
Kenny Hill Autowerks Austin Crits Information
Team Hotel San Jose
AT&T Downtown Austin Crit - June 16
Labels: crit, cycling, Kenny Hill Autoworks
