Sunday, June 24, 2012

This Week - Finding my Current Pace

Week 2 into the training zone and ensure I'm getting a good mix of exercise with yoga, swimming, biking, running, and weights for strength training.

Needed to determine what my baseline measurements were to track and see improvements towards goals.


Conducted a couple of workouts at home - based on power threshold and technique. Then repeated a prior workout in Napa - Silverado Trail. Great place to do a time trial as its non-stop road.

Was impressed at the improvements. And eager to improve!

Comparing the workouts
  • Pace is faster at 17.2 mph vs 17.0 mph (need to now see how much I can click this up in 8 weeks)
  • Heart rate is MUCH lower at 160 bpm vs 171 - meaning I am much more efficient in my production and use of energy. (still have 10 lbs weight to lose to help here....but greats start!)
  • Bike cadence now added to my garmin - and the average of 89 cadence is right on target with my 90 goal.
  • Average Power was 137 watts - first time trying to use this and determine how I stand here. My distribution shows I was using the right zones for the time trial but will need to lower for endurance training rides.


Running is not my favorite thing - mainly because I'm nervous about getting injured here and not being able to compete. I spent a few months last year with little running and focused on biking.

I've done a couple of t-runs from the bike rides of 1-3 miles and pace was decent. But needed to see how the pace would hold up on a longer run.

Golden Gate Park with some friends on a lovely sunny day - nice!

Baseline data was good - average pace at 9:33 min/miles - and avg Heart rate at 162 bpm.

This is definitely promising for me to get to a 9:30 pace for a marathon - with smart training and good nutrition (another area to get going on)

feeling good after this data! 8 more weeks!

IronMan I come!

OMG It's hit me that I have to do another IronMan this year....and it requires training.

I have somehow convinced myself that because I've already done one, that I will just be able to get on a bike and cycle for 112 miles. Or that after cycling 500 miles on the ALC ride, that I can now go at a 17 mph average pace on a long ride.

hmm...yes...I know....but it's now hit me...and the training plan has been created...with goals...charts....and the excitement (and nervousness)

Swim - Bike - Run = IronMan!

So how does IronMan Canada terrain look like?

The swim is in a lake - which is much preferred to the ocean - and many state the "perfect temperature" as in August you've built up some warmth but still tolerable in a wetsuit. Wide beach to spread the swim start out - less washing machine battering each other. And the course is a 1 loop aspect, so no overtaking from the elites.

The bike is NOT easy. That's what I've heard and started to read about. It's a 1 loop course of 112 miles - so no seeing fellow riders. The bike elevation is 5,500 for the ride. Ouch! I can do that, but in a race format to push for speed...and then doing a marathon afterwards. hmmm....not sure on this one

Looking at the above elevation chart identifies a couple of items for my training:
  • Hill training MUST be included (not always my fave)
  • Practice a big hill at the 80% point of the ride to simulate the mile 80 pass
  • Build my power wattage up to be able to gain speed and maximize the use of my legs, ensuring I have enough left for the run
  • **HEAT** training needed as well as the temperature gets to the 90's so being able to get electrolytes and hydrate in is key
I just found out that this is not an easy run. I thought, it must be flat as it runs close to the lake. But alas, the elevation gain is 600 feet. That is easy on a bike, but on a run....after a packed day....hmmm.

The run is an out-n-back - so you can see the mirror elevation in the elevation chart above.
Going to have to practice putting in a hill at the end of a long run of 10 miles for this one. Ouch!
And of course in heat (the summer means more light, but I'll only be getting the last hours, so perhaps cool weather will have settled in)

So that's it - the course!

My Goals for the IronMan

 It is my 2nd IronMan, so I have a sense of the emotional and physical turmoil...and can try and put in a couple of goals for pace and time. Of course, finishing healthy and strong is the main goal. The rest is a bonus.

Staying steady to my prior IronMan pace
Total 14:00 =  Swim 1:45, Bike 7:00, Run 5:00, Transitions 0:15
(this was a flat course, so doing this on a hillacious course and in super heat will be wonderful)

The best I could do (or at least can dream for!)
Total 12:00 = Swim = 1:30, Bike 6:00, Run 4:15, Transitions 0:15
(yes this is crazy, so more of the best ultimate stretch goal)

Paces needed for stretch goals - Bike at 19 mph, Run at 9:30 min/miles - yes a stretch indeed!

ALC Ride Summary

The ALC Ride is complete - I've been back at work now for over a week - and life is settling into the "new normal". Sigh

I'm now in the full training mode after 1 week recovery for IronMan Canada on August 25th. Yep, doing another one. And the ALC ride finally kicked me into training gear.

I do enjoy looking at data and analyzing how it is changing over time (hopefully getting better, but not guaranteed!)

Here is the summary from the ALC rides over 7 days. No Heart rate Monitor used - so just the top-line summary. I will also caveat that there was NOT any satellite available in a few areas - so the data below is under-estimated (e.g. I have 500 miles from my bike monitor total vs the 466 miles here)

My thoughts

I didn't have any time or pace goals for this other than to ride the whole thing. In seeing this data I am in awe of the total elevation gain - I do remember there being hills every day, so glad to see it verified. Speed is not the IronMan pace I'm going for - but something to use as a base in training. And the cadence is also decent - I'll be bringing this up in the training, but again good base.

Well off to start the IronMan Canada Training!

Saturday, June 9, 2012

ALC Day 7: Final ride to LA

The final day of the ALC Ride.

Waking up on the beach was lovely but sad - all the new friends we've made - will soon be over.

Photos galore of the our "tent home" for the week and some of the friends we made.

Nice mellow ride today - dolphin sightings - famous houses at Malibu (FYI Leo DiCaprio is renting his place for $75k per month) - and the LA people running at the beach.

And of course crossing the final few miles were moments to cherish - and smile with the person next to you as you crossed the line.

Thank you everyone for your donation - $12.6M was raised by the riders in total - all the Daddy Browns give you hugs and Scoobie Doo's :)

Friday, June 8, 2012

ALC Ride Day 6: gorgeous love bubble

The last full day of riding - 87 miles - and what a gorgeous day it was!!

Sunny all day and ocean views...saw a pod of dolphins and the joy it brings for the opportunity to Be here in nature.

Now Day 6 means that there are lots of aches and pains...lots of Benjay applied with gloves (pic) and it became normal today to hear shouts of "butt butter here!!"

Took some photos of the bike stops where you see it is easy to lose your bike - but I got a fancy flag to honor Daddy Brown - and life was easier!

And what would an ALC day be without some costumes!! Lucy loved the pink squirrels and Nigel preferred the Mad Max men (hmmm men in leather chaps??)

Happiest moment today eating ice cream in Santa Barbara surrounded by 2000 other riders in our "love bubble"
A moment of community that you don't see in the "real world"

Off for the final night - a candlelight vigil on the beach where we remember our loved ones no longer with us from AIDS...I'll be thinking of Daddy Brown with his crazy spirit and kooky hair.
Love you Daddy Brown.

ALC Ride Day 5: Red Dress Fest

Hooray Day 5 has arrived...lots of people said this is the best day as we all wear a red dress and bike...the streams of red and the switchbacks we do make it look like the AIDS red ribbon.
It's also only 43 miles which is much needed rest on the legs...

So attaching some photos of the lines and sea of red as well as the both of us in our red dress. We were tame compared to many - faves include the Budweiser ladies (pic), and the Baywatch crew. Riding in your swimsuit? Crazy!!!

Thursday, June 7, 2012

ALC Ride Day 4: Hills, Chickens, and 97 miles

Long day on #4. Get to the bikes and a ride sheet (pic) that just makes you weep. Thought Day 3 was the last of the big hills??

So what better outfit than the Ironman Arizona jersey...all those comments from folks saying "this must be easy" making you wince!! LOL
Never ending hills....(pic)

So ate many of THE best food on the trip - the PB&J graham crackers (pic). These things are like crack!

A long day with lots of wind - 15 mph with 25 mph gusts. And when you are leaning sideways to stay up straight and have trailers go past's a white knuckle ride!

But the people here keep this amazing. Chicken outfits that are amazing (pic) - imagine passerbys face on that! Long lines to cross a road (pic) creates instant conversation points.

And the big highlight is HALFWAY TO LA!!!!!! Awesome!!!