Monday, January 29, 2007

Back on (the) Black (bike)

What a great week. It's been sunny and clear in the Seattle area all week. I've fixed an issue with my protein intake (I was about 50% too low) and chucked my multi-vitamin. My colds appear to be gone and my HR is running real steady.

My running TT (30 mins out at 142 HR and 30 mins back at 142 HR) showed some great improvement - I ran 0.37% lower than in previous attempts, and my 1st half was 4.74% further and my 2nd half was 8% further (week over week) than previous attempts.

I finally got out on the new TT bike - a minor issue with a stiff chain but it was spectacular. The frame absorbs so many of the high frequency bumps and it just rode great. I'm riding w/ a TT front gearing (55/44) but barely noticed it.
I got in about 10 hours this week (9 was the goal) which is great considering the string of sickness and crappy weather we've had. I'm looking at another few weeks of good, solid and consistent base training for the next 6-8 weeks. My first race is early March.

Monday, January 22, 2007

Sick and testing

This winter has sucked. I've either been sick, snowed in (inches of ice everywhere) or beat back by the volume of rain (which in turn ends up getting me sick). I think I'm on the other side and as my coach says 'on the way back from stress mountain'. You'd think that with 10-20 hours a week of workouts that one would be stress free huh? It's somehow a paradoxical nightmare that I'm more stressed about missing workouts than the stress that I relieve from working out.

Regardles.... I'm doing weekly 1 hour run testing. Run around the track at a low HR (I'm shooting for 140-142) and after 30 mins turn around and see if you can get back to the starting point. After 2 of these, I'm still not getting back to the start. I'm about .66 of a lap behind but suspect that since I've only run 60 mins 2x in the past 8 weeks that it could be something to do with that! I expect to see progress soon - not immediate but soon.

On Jan 30th I go in for V02 Max and Lactate Threshold testing for running and then LT testing for the bike (might get some max power testing in then too). I'll post that when I get the results. Not sure what to expect but I'm keeping them low.

I keep forgetting to add some of my favorite resources and links:
Chris McCormack - hands down, he kicks a ton of ass and hurts a lot of people, mostly Germans!
Simply Stu Podcats - he's good, at 1.5 hours each, they're great for the commute or plane ride.

Friday, January 12, 2007

The Bikes - new and improved for 2007

I've got 2 great bikes:

TT Bike
Frame: HED ( I don't see it on the site anymore! Will post a picture later.
Bars: HED TT Bars
Components: Dura-Ace 10 speed, w/bar end shifters, Shimano DA Time Trial Crank w/54/44
Seat: HED Carbon
Seatpost: HED Carbon
Wheelset: HED Stinger 60s (sew-ups)
Weight: 17.33 lbs

Road Race Bike
Frame: Kestrel Talon SL
Bars: Kestrel EMS Carbon
Components: Dura-Ace 10 speed w/ STI
Seat: Not sure, it's small and hard though.
Seatpost: Kestrel Aero Carbon
Wheelset: Easton, they're ok. Would like to run some Shimano wheels though.
Weight: 16.25 lbs.

Wednesday, January 3, 2007

Post #1 - The Triathlon Season Begins

Ok, here's the blog and like my swim leg - it's pretty poor but it will improve with practice.

Here's where I start:

Swim: on lesson #5 next monday. I stink - I can barely swim a length of the pool without drowning and definitely need my swim fins. I used to swim in the ocean in a very thick Body Glove full wetsuit, it was a lot of kicking and floating. The swim leg didn't matter much because swimmers a few years ago couldn't ride or run. Things changed.

Bike: this is pretty easy - but it needs work. I'm a Cat 3 cyclist with time trialing talent. I'm willing climb anything but won't do it fast despite what my competitive ego says. A weekly climb up Mt. Tam should help with that!

Run: I was fast, 15:35 5k PR (road race) but now that I'm a tank, I'm struggling here. My best mile time this past season was 7 min miles. Not bad though for 195+ lbs.

Stats: 193 lbs, resting HR 63, age (old)
Goal: 155-160lbs - I should be there by late Spring 07.

Training: I'm in the pool at least 3x a week for 40 mins, drills at this point. Just trying to put one arm in front of the other and get to the end of the pool. I'm hoping to see myself doing some laps by the end of next week - I'm struggling with the breathing. I just suck down tasty hyper -chlorinated h20.

I'm riding about 9 hours a week, easy, HR <150>10 min miles. I got a little frustrated the other day and did a run after 2 hour ride at 174-182 hr, about 7 min miles.

I'm also lifting 2-3x a week on the MT phase (following Joel Friel's book for weight training). Doing just 1 set of 10-15 reps for leg press, rows, and lat pull downs - going higher reps and lower weight on abs and hammies.

That's all for the start of the season. No goals yet, will be chatting with my coach later today on January's schedule.