Bike - 4.5 hours
Run - 20 minutes
As I get into the longer distances, the age-old recommendation is that you do not increase your distance each week more than 10% from the previous week. Obviously this is to help prevent injuries from sneaking up and knocking you out. Last week, I did about 62 miles in 4 hours on the bike, primarily due to the tough wind and climb of El-Hajab. This week, though, I decided to go for 4.5 hours and see where that got me.
I started out at 5:30am so as to be done before the heat of the day. Unfortunately, the lights on all the roads start getting turned off about that time. On 3 different streets, it went from a well-lit bike ride to complete darkness. And with all the potholes and broken glass bottles everywhere, let's just say that first 45 minutes of my ride was on the slower, safer side.
Then it was back home to fix my breaks that squeaked louder than the grand taxis. But once that was done, it was off to the coffee shop to meet up with my biking buddies. As usual, they strolled in at a leisurely, late pace. But I knew that wasn't going to last long.
Once we were going and outside of the city, they were gone. The trek they chose for the day was new to me. And lots of hills accompanied that. At one point, they all waited for me to catch up. Hashuma!!! Get going and don't worry about me. I will pull up the rear...again. On the way back down the hills, I stayed up for a while, but still remembered that I had another 1.5 hours to tack on after they were done. Wasn't gonna be a race for me today.
The wall hit me about mile 50, and then the challenge began. I was thankful for a tougher ride. It was a push mentally as well as physically. But in the end, I knocked out 75 miles. That included a very slow first hour. Was thankful that in the end, I averaged about 17.5 mph. For me, that is great.
The final 2.5 mile run afterwards was more of a slow, warmup and stretching run. But by then, it was 11:15 in the morning and getting pretty darn hot.
Monday, July 18, 2011
Wednesday, July 13, 2011
Hill Climbing
One of my major weaknesses on the bike, esp when I am with all my Roc buddies, is climbing hills. I can easily keep up with them on the flat and downhill portions. But once I hit a little hill, they are gone! It's like a 50 lb. cement bag is dropped on my shoulders and I just lose all my speed.
And as I look at the site for the Tri in Barcelona, along with some youtube videos of the race, I notice that there are going to be some light climbs along the way. I am treking over the Rockies and scaling a volcano. But I am going to have to climb some.
So yesterday evening I decided to go over to one of the hills near our house and do some intervals. I don't know how far it is from bottom to top or what sort of grade hill it is, but I do know that it feels pretty long.
Deciding ahead of time what the workout will consist of is one of the best things for me. Internally I had agreed upon 10 treks up the thing. But I decided I wanted to sit in the saddle for half of them and stand to push for the other half. So we alternated.
Times from bottom to top
Standing:
2:15
2:06
1:55
1:50
1:55
Sitting in the saddle:
1:45
1:50
1:55
1:55
1:52
Wasn't too tired at the end. Guess I could have done another 10. Maybe soon!
And as I look at the site for the Tri in Barcelona, along with some youtube videos of the race, I notice that there are going to be some light climbs along the way. I am treking over the Rockies and scaling a volcano. But I am going to have to climb some.
So yesterday evening I decided to go over to one of the hills near our house and do some intervals. I don't know how far it is from bottom to top or what sort of grade hill it is, but I do know that it feels pretty long.
Deciding ahead of time what the workout will consist of is one of the best things for me. Internally I had agreed upon 10 treks up the thing. But I decided I wanted to sit in the saddle for half of them and stand to push for the other half. So we alternated.
Times from bottom to top
Standing:
2:15
2:06
1:55
1:50
1:55
Sitting in the saddle:
1:45
1:50
1:55
1:55
1:52
Wasn't too tired at the end. Guess I could have done another 10. Maybe soon!
Open Water
Yesterday, Thomas and I headed outside of Ifrane to a great little lake for an open water swim. After quite the off road adventure (in a Peugeot Partner no less), we arrived at this beautiful pond. Numerous kiddos from the little Berber village had to see the foreigners drive up and change into their wetsuits. But we knew that we were going to stick out no matter what we did.
After getting used to spotting the faraway tree line, we set out on our hour-long swim. What a delight it was to swim out in nature, not worrying about folks jumping on you in the pool or waves crashing over your head. It was so refreshing being out there.
And then the amazing family that watched our belongings on the side of the pond and our car, invited us into their humble home for some great Mint Tea and some of the best bread I have ever eaten. Did that stem from a 2,000 meter swim, or was it the incredible apricot jelly and pure virgin olive oil that we had to dip into. I don't know, but it was well worth the 1.5 hour drive and adventure to find this lake.
After getting used to spotting the faraway tree line, we set out on our hour-long swim. What a delight it was to swim out in nature, not worrying about folks jumping on you in the pool or waves crashing over your head. It was so refreshing being out there.
And then the amazing family that watched our belongings on the side of the pond and our car, invited us into their humble home for some great Mint Tea and some of the best bread I have ever eaten. Did that stem from a 2,000 meter swim, or was it the incredible apricot jelly and pure virgin olive oil that we had to dip into. I don't know, but it was well worth the 1.5 hour drive and adventure to find this lake.
Monday, July 11, 2011
Registered
Last week, I officially registered for the Challenge 2011 Calella on Oct. 2nd. I am now in the full throws of training for my first Iron Distance Tri. A little less than 3 months till game time.
Got a great apartment for the week, have purchased my really cheap tickets, nailing down childcare so Amy can come watch for the day.
It's all coming together, and the nervousness is right there. Every once in a while, I think I am crazy and there is no way I will be able to make it. At other times, I think realistically and am aware of how challenging it will be mentally on that day. Trying to stay focused for 13+ hours.
I need to go into that day mentally prepared, as well as physically.
Got a great apartment for the week, have purchased my really cheap tickets, nailing down childcare so Amy can come watch for the day.
It's all coming together, and the nervousness is right there. Every once in a while, I think I am crazy and there is no way I will be able to make it. At other times, I think realistically and am aware of how challenging it will be mentally on that day. Trying to stay focused for 13+ hours.
I need to go into that day mentally prepared, as well as physically.
Long Weekend
Just changed training plans!
The ONTRI wasn't really doing it for me. They didn't give any specifics on workout sessions. Just go for a set amount of time. But then I went to beginnertri.com or something like that. Their training plan was much more detailed. Just a few weeks behind on distances than I am already at.
So I am just trying to transition to this new program.
Over the weekend, I worked on lengthening my distances.
Saturday - run 2:30:00
I did a great job on this run, except for running out of food and money at the 2 hour mark. That last 30 minutes, I could feel my stomach dropping out and crying for food. It was pretty rough that last stretch. But since I wasn't worried about speed, more about time, I spent most of it at an easy clip. I did leave a little too early in the afternoon. A good chunk of that run I had the 85 degree sun right in my face. But once I turned the corner to head home, it became much easier. All told, I think I almost hit 15 miles.
Sunday - bike 4:00:00
I specifically focused on nourishing my body every 20 minutes. Lots of Goo packets, Cliff & Granola bars. I could tell by the last hour I was losing the mood to keep eating. Lacked the desire to eat any more. But since I only knocked out about 65 miles, I could tell that continually nourishing for the remaining 47 will be a major discipline. That's why I need to keep working on it. Had it not been for the fierce headwind (that seemed to hit me from every direction I turned), I think I could have shaved at least 30 minutes off my final time.
But I did make it to the top of Al Hajb for the 2nd time. That is one tough 4-mile hill with no place to break. And I was still able to make it back home with no problems. Because I had nourished myself so well, I felt great upon arrival at my door. My legs were naturally a little tired, but internally and mentally, I felt great. Gotta keep focusing on that nutrition discipline.
The ONTRI wasn't really doing it for me. They didn't give any specifics on workout sessions. Just go for a set amount of time. But then I went to beginnertri.com or something like that. Their training plan was much more detailed. Just a few weeks behind on distances than I am already at.
So I am just trying to transition to this new program.
Over the weekend, I worked on lengthening my distances.
Saturday - run 2:30:00
I did a great job on this run, except for running out of food and money at the 2 hour mark. That last 30 minutes, I could feel my stomach dropping out and crying for food. It was pretty rough that last stretch. But since I wasn't worried about speed, more about time, I spent most of it at an easy clip. I did leave a little too early in the afternoon. A good chunk of that run I had the 85 degree sun right in my face. But once I turned the corner to head home, it became much easier. All told, I think I almost hit 15 miles.
Sunday - bike 4:00:00
I specifically focused on nourishing my body every 20 minutes. Lots of Goo packets, Cliff & Granola bars. I could tell by the last hour I was losing the mood to keep eating. Lacked the desire to eat any more. But since I only knocked out about 65 miles, I could tell that continually nourishing for the remaining 47 will be a major discipline. That's why I need to keep working on it. Had it not been for the fierce headwind (that seemed to hit me from every direction I turned), I think I could have shaved at least 30 minutes off my final time.
But I did make it to the top of Al Hajb for the 2nd time. That is one tough 4-mile hill with no place to break. And I was still able to make it back home with no problems. Because I had nourished myself so well, I felt great upon arrival at my door. My legs were naturally a little tired, but internally and mentally, I felt great. Gotta keep focusing on that nutrition discipline.
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