Taking off the thong

Yet another sign of spring- the bike thong came off the bike and the Felt was dismounted from the trainer for its first outside ride of the season!

I found a GREAT 25 mile ride:



25 miles is about right for the first outdoor ride of the season. I was particularly interested to learn how my indoor training affected outdoor ride performance.

I took the ride easy, making sure that the HR stayed at approx 140 - 145 except for the bigger hills. In addition I stayed in the seat for 99% of the ride, working on leg strength up the hills.

I came in EXACTLY where I wanted to (1:30) which means I was averaging just shy of 17mph. This number is important because it is my target pace for the 70.3.

There was no significant exertion on the trip, and I came home feeling great. My legs do need some hill strength (which they weren't getting from the trainer) but it seems as though muscular endurance is right where it should be.

Hopefully there will be no more trainer rides. Who knows though, spring can be unpredictable.

Finally, in a nutrition test, I ate a Cliff bar at 1:00. Seemed to digest just fine.

12 miles (well, 11.8) and some pain

A nice route on an almost-spring day made for 1:45 hour run. I had a stated goal of running 13 miles by the end of March, but:

1) Coach Chris doesn't recommend it
2) After the run today I know that there won't be any issues running the 13 miles by itself (there may be other issues that stem from 4 hours of exertion prior to that run, but that is a different matter).

I still get depressed about my times (8:45) but at these distances I am still nearing if I can do it, rather than how fast I do it.

A little pain in the left knee, but hey, the pain the back is gone because of it!

Building Base

I am trying to work up to longer training sessions. The lower back pain, and my family responsibilities, have probably been the biggest challenge to increasing volume.

I have worked up this week to 1.5 hour sessions.

Chris Ruser has suggested that I only need to be reaching 11 miles on the run. At least I can put a check in that box.

70.3 change in plans

Peter Fitton agreed to do the Ironman 70.3 in Rhode Island this summer. July 12 is the big day.

Also, the back pain that has plagued me the entire month of February is dissipating. Just in time, for if I am going to do this Half IM I need to start getting official.

Reflux Redux? Tummy Part Two?

Hit again with low grade nausea. About a week now.

The same ailment afflicted me for 8 weeks last summer (June - August). I hope it doesn't last as long this time!

10 mile run!!

A first. A 10 mile run.

This run was completely controlled by HR. HR was NEVER to exceed 150. Other than a hill towards the end I did a great job of staying in this zone.

The upside of the HR control was that I had no side stitching whatsover. What a great feeling! I could have gone on for 5 more miles easily!

I will try and stick with 10 next week as well before working up to 11. Half iron distance is 13.2 so if I can get there by March I will be happy.

Triathlon Swim Class

Big switch. I went from the Masters swim class this fall to the Triathlon swim class here for the winter session at the YMCA.

This seems (as of week 2) to be the best move I have made since taking the "learn to swim" class last Spring. Coach James is a triathlete (and a lifeguard at the YMCA) and is:

1) Qualified
2) Motivating
3) Doing more for me in 2 weeks than the previous coach did for me in 12 weeks.

My swim is still terrible, yet I am feeling very good about the upcoming 10 weeks and the improvement I might make during this period.

Japanese Fireworks Training

I need digital displays to train. I am the farthest thing from a purist who can put on his sweat clothes and start exercising. Give me data. I need data before, during and after each workout to keep me going.

Data for me comes in two forms right now:

1) HR decoupling for run and bike
2) 50M interval times on the swim

I am not going to get into the swim right now. Despite significant progress the swim is still embarssing.

The HR is fascinating me. The training bible tells me I should be shooting for long (1hr+) steady state training in my Zone 2 HR (unfortunately I need to guess at this for I do not know my LT for bike and run. I am guessing right now that my LT is 175 on the run and 160 on the bike). That means that I should be in a steady 145-155 on the run and 130-145 on the bike.

Decoupling occurs when in steady state (consistent power/pace effort) the HR begins to drift past 105% of target HR. The wintertime is fantastic for data junkies. Over the past three weeks of active training, I am beginning to see some improvement in decoupling (the HR exceeds 105% later and later in the workout). Additionally, I have 3 more months to build my "base" period.

Ideally, there will be no drift and no decoupling during a 1.5 hour workout by the end of March. Right now I am dcoupling at about 40 mins on the run and 50 mins on the bike. Stay tuned.

Goal Setting 2009

I have been re-reading Joe Friel's training bible again. My goal this week is to officially lock down the 2009 training plan. I first need to pick my "A" races for the season. Joe suggests no more than 2. That's the tough part.

Currently I am thinking that 1 will be the Hammerfest for two reasons:

1. It is an official USAT sanctioned race
2. I completed this race last year, so I have a benchmark to work with

The second A race will be trickier. Sachem's Head has sentimental value, but I would like to see if I can complete an Olympic race in July...if I can find the right one!