Shredded cheese is what i felt like riding home at 9 last night after the wednesday night crit. Coach had stevo and I make the jump to A group and well...I got shredded. Shredded but explains it because anything shredded looses its shape and is no longer able to stand up. Well thats was Me! After 6 laps or so I got dropped and rode the remainder with different groups of others who had the same fate. It makes you realize how fit bike pros are on their bikes. What i need to improve is my climbing. This crit was hilly and i couldn't hang on the hills. Next time i hang in a little longer...and a little longer. Steve did well, i think he was 7th, nice result!
Since being back tues and wed were tough days. Tuesday had an interval workout of 8x1km followed by 3x 200m. Scratching my head i believe the km's went like this. 3:07,3:15,:04,:09,:04,:10,:05,:12. Coming back had a constant slight uphill while out was slightly downhill. Wed morning we had an open water swim in thetis. These workouts are quickly becoming a favourite. There are two islands. Looping around the small island is about 700m, while the big is around 1400m, Just right for olympic racing
This weekend some motorpacing, more open water, and a brick on sunday.
my race schedule for this summer is pretty much finalized now but may be altered slightly, here is what im gonna do:
June 10th Gerricks Wasa Tri (cranbrook)
June 24th Edmonton WC
July 8th Squamish Tri
July 15th Geneva ITU Cup
Aug 4 National Championships Drummondville QC
Aug 19th Kelowna ITU CUp
Aug 26th Veracruz ITU Cup
Sept 3 Vancouver Tri
Sept 15 Duathlon Championships (perhaps)
Thursday, May 31, 2007
wedding bells
Well my sister got married last weekend in Revelstoke. I came home for the week and had a great time seeing everyone and helping out with what i could.
Congradulations Mhairi and Tim!
Congradulations Mhairi and Tim!
Tuesday, May 22, 2007
North Shore Elite Race Reportado
North Shore was NOT raining surprisingly although the weather forcast said it would be sunny, it just couldn't happen so it was overcast and grey.
Short warm-up and it was time to get it on. A pool swim of 750m in a pool of like 37.5m long. Came out in 9:10 which im happy with but was gunning for 9'. Bad T1 as the right out of transition you go up a hill and my shoes slipped and i lost all my speed looking like a fool. Once i got my feet in my shoes i saw scotty way way way ahead. He hammered the swim and had 30s on me at least. It took 2 of 4 laps to pull him in and near the end of the 2nd he let up a bit. Two more laps with him and then into T2. That went fairly well and out onto the run. My run was solid, not sure of the split. The results should be up sometime today i think. Got the win in the end with scotty grabbing second, stevo third, aaron fourth and Kerry in her first race back from injuries easily won the womens with a fast time, may be a course record i think.
Speaking of injuries i have got some bad blistering on my feet. worst i've ever had. They started at ixtapa and haven't had time to heal. I think i may have to take some time off to let them heal properly.
Short warm-up and it was time to get it on. A pool swim of 750m in a pool of like 37.5m long. Came out in 9:10 which im happy with but was gunning for 9'. Bad T1 as the right out of transition you go up a hill and my shoes slipped and i lost all my speed looking like a fool. Once i got my feet in my shoes i saw scotty way way way ahead. He hammered the swim and had 30s on me at least. It took 2 of 4 laps to pull him in and near the end of the 2nd he let up a bit. Two more laps with him and then into T2. That went fairly well and out onto the run. My run was solid, not sure of the split. The results should be up sometime today i think. Got the win in the end with scotty grabbing second, stevo third, aaron fourth and Kerry in her first race back from injuries easily won the womens with a fast time, may be a course record i think.
Speaking of injuries i have got some bad blistering on my feet. worst i've ever had. They started at ixtapa and haven't had time to heal. I think i may have to take some time off to let them heal properly.
Saturday, May 19, 2007
The gears have been turning
Its been a day since the motorpacing bike workout and i've thought about it eversince. I have figured out that the style of workout is deceiving because of the following:
Lets say you are traveling at 55km/hr behind a scooter on a bike. You are gaining quite an advatage over whether you were riding with no scooter, due to less wind resistance. Therefore the heart rate effort is reasonable, i think i was hovering around 150bpm yesterday. However your wheels are still traveling at 55km/hr and therefore you must turn a gear big enough gear so that you don't spin out (ie. get crazy fast spinning legs). This big gear is also being spun at a higher cadence than if you had no scooter to draft off of.
In conclusion your legs do more work and get toasted while areobically it is not terribly taxing due to low wind resistance.
Am I totally wrong here?
That is all.
Lets say you are traveling at 55km/hr behind a scooter on a bike. You are gaining quite an advatage over whether you were riding with no scooter, due to less wind resistance. Therefore the heart rate effort is reasonable, i think i was hovering around 150bpm yesterday. However your wheels are still traveling at 55km/hr and therefore you must turn a gear big enough gear so that you don't spin out (ie. get crazy fast spinning legs). This big gear is also being spun at a higher cadence than if you had no scooter to draft off of.
In conclusion your legs do more work and get toasted while areobically it is not terribly taxing due to low wind resistance.
Am I totally wrong here?
That is all.
The Good Apples
Couple of really great workouts these past days.
Thursday was an adaptation day or recover with a 4k swim followed by 15' of core and an hour easy easy run around the lakes.
Friday:
Swimming in the morning with Neil's young kids. Getting lapped by those bugger on kick never gets less demoralizing. We had a set of 3x400's which i held comfortably at 5:15. I am finding that my efficiency is really started to improve now. I can hold 1:20/100m pace and it feels almost at a base effort.
The bike of friday was real fun and new for me. Motorpacing....this is when coach is on a scooter pacing the bike workout. For us (steve, carolyn and I) it was about 45' worth of motorpacing around a 9' loop. There were split into about 12' blocks with 4' recovery between each. The first two we were held pretty steady at 45km/hr, but the last two Coach said we were up at 55 km/hr. My legs were done by the end. And then coach Patrick tells me a story of how he motorpaced Peter Reid quite regularly when he was on top of his game for hours straight at 55...WHAT! This will become a regular workout for us on fridays.
Today we had an base run of an hour around thetis lakes with 8x1min pickups. Then we had our first open water swim of the year!!! A little cold to begin with but once you got going it was a nice temp. We did about 3 to 3.5km of swimming with some stretching in between. With a wetsuit the shoulders take a few workouts to strengthen up so we took it light today. On the last effort i was able to hang on to brents feet for about 2/3 of it before following off. Getting in regular open water workouts with the group will be very rewarding for the big races.
Monday...North Shore Tri... results should be up on www.raceheadquarters.com later on that day.
After that i am heading home to revelstoke for the week for my big sisters wedding!!! Can't wait.
Thursday was an adaptation day or recover with a 4k swim followed by 15' of core and an hour easy easy run around the lakes.
Friday:
Swimming in the morning with Neil's young kids. Getting lapped by those bugger on kick never gets less demoralizing. We had a set of 3x400's which i held comfortably at 5:15. I am finding that my efficiency is really started to improve now. I can hold 1:20/100m pace and it feels almost at a base effort.
The bike of friday was real fun and new for me. Motorpacing....this is when coach is on a scooter pacing the bike workout. For us (steve, carolyn and I) it was about 45' worth of motorpacing around a 9' loop. There were split into about 12' blocks with 4' recovery between each. The first two we were held pretty steady at 45km/hr, but the last two Coach said we were up at 55 km/hr. My legs were done by the end. And then coach Patrick tells me a story of how he motorpaced Peter Reid quite regularly when he was on top of his game for hours straight at 55...WHAT! This will become a regular workout for us on fridays.
Today we had an base run of an hour around thetis lakes with 8x1min pickups. Then we had our first open water swim of the year!!! A little cold to begin with but once you got going it was a nice temp. We did about 3 to 3.5km of swimming with some stretching in between. With a wetsuit the shoulders take a few workouts to strengthen up so we took it light today. On the last effort i was able to hang on to brents feet for about 2/3 of it before following off. Getting in regular open water workouts with the group will be very rewarding for the big races.
Monday...North Shore Tri... results should be up on www.raceheadquarters.com later on that day.
After that i am heading home to revelstoke for the week for my big sisters wedding!!! Can't wait.
Thursday, May 17, 2007
Back to Work
Arrived home to victoria on tuesday morning. We ended up sleeping at yvr, wow worst sleep of my life quite possibly. Since being back here is the training i've done.
Tues:
Went to crystal pool and swam 4.5k.
main set#1 20x50 on :55 Hard/Easy
Main set#2 4X(300steady, 100kick, 100back)
Later that afternoon we ran at beaver lake doing 2x8' med tempo and some drills to end a loooooong day.
Wed:
Big day. 7hrs total.
6.5km Swim with a main set of 4X:
6x50 Band only on :50
300 free (3:48,:46,:43,:39)
This set felt good, the feel in the water was good and no waves to deal with!
90 min spin afterwards and then a 3hr ride in the pm which hosted 3x10' hill climb up Willis Point Road. I felt tired after the day was done but a good tired.
Thur: (today)
Swim: 4.3km mostly recovery sets and drills with a few activation 50's at the end. Didn't feel great today in the water. Heavy and tired.
Run: 60' easy run around the lakes. My new Brooks Cascadia shoes are great, and bost some pretty obnoxius colours.
We are racing the north shore triathlon on Monday in vancouver. It always seem to rain at this race but not this time, this time it will shine!
Tues:
Went to crystal pool and swam 4.5k.
main set#1 20x50 on :55 Hard/Easy
Main set#2 4X(300steady, 100kick, 100back)
Later that afternoon we ran at beaver lake doing 2x8' med tempo and some drills to end a loooooong day.
Wed:
Big day. 7hrs total.
6.5km Swim with a main set of 4X:
6x50 Band only on :50
300 free (3:48,:46,:43,:39)
This set felt good, the feel in the water was good and no waves to deal with!
90 min spin afterwards and then a 3hr ride in the pm which hosted 3x10' hill climb up Willis Point Road. I felt tired after the day was done but a good tired.
Thur: (today)
Swim: 4.3km mostly recovery sets and drills with a few activation 50's at the end. Didn't feel great today in the water. Heavy and tired.
Run: 60' easy run around the lakes. My new Brooks Cascadia shoes are great, and bost some pretty obnoxius colours.
We are racing the north shore triathlon on Monday in vancouver. It always seem to rain at this race but not this time, this time it will shine!
Sunday, May 13, 2007
Taco Bell Post post race report
Funny how it takes one day for the race blisters and sunburn to kick in. Both stevo and I have unbeliveable burns and im not joking when i say i put loads of sunscreen on. Chaffing too from all the sand going in the suit.
Last night the post race party was ridiculous. It puts any canadian race to shame shame shame. First off the thing was totally free and had about 15 booths setup with different taco, burrito, fruit stands. My favourite was the fish tacos with chilli sauce...mmm. Did i mention that booze was free too. Oh yes booze was free! Along with good music and live performances like fire jugglers and circ du solei actors this party was off the hizzle for shizzle.
The race results are up at this site:
http://www.asdeporte.com/index_inlife.html
it is all in spanish but i think elite varoni is male elite.
Last night the post race party was ridiculous. It puts any canadian race to shame shame shame. First off the thing was totally free and had about 15 booths setup with different taco, burrito, fruit stands. My favourite was the fish tacos with chilli sauce...mmm. Did i mention that booze was free too. Oh yes booze was free! Along with good music and live performances like fire jugglers and circ du solei actors this party was off the hizzle for shizzle.
The race results are up at this site:
http://www.asdeporte.com/index_inlife.html
it is all in spanish but i think elite varoni is male elite.
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