This is the type of training that needs to be done before my next big wave race.
Saturday, May 10, 2008
I for Intensity
This week has been very intense. Intensity is the theme right now and actually volume isn't too far behind, we're looking at about 27hrs.
Two hard runs this week totaling 20km at race pace or above. First was a 10k tempo of Elk Lake on Tuesday (33:49) and then 9x1km last night on the track.
Two solid rides with 8x the Durance Climb. That was possibly my favourite cycling workout to date. Before the workout i wouldn't have thought it possible to big ring the climb, but half way thru the set there you are 53x17/19. Today we had 6 loops of the west saanich/wallace loop on the board at a "steady" effort. Two heat roller rides this week, no hands has now been accomplished.
Swimming has been typical for this week. Speed on tuesday (40x50 ez/hard), draft packs on Wednesday (8x300), TT on Friday, Steady Saturday.
Monday was a great day where Stevo, Scotty and I volunteered for PacSport at Cordova Bay Elementary. The School had their annual sport expo where the kids get to meet high performance athletes in the region (swimming,rowing, lacrosse, triathlon, diving...) We had the kids run thru a mini triathlon that included a swim cord swim, roller derby bike, and aerobic step run! The kids all had a great time and we did to. Even the elk lake Triathlon Monster made an appearance for the kids. See the picture below, it is a little blurry as the cameraman was shaking in his booties.
Two hard runs this week totaling 20km at race pace or above. First was a 10k tempo of Elk Lake on Tuesday (33:49) and then 9x1km last night on the track.
Two solid rides with 8x the Durance Climb. That was possibly my favourite cycling workout to date. Before the workout i wouldn't have thought it possible to big ring the climb, but half way thru the set there you are 53x17/19. Today we had 6 loops of the west saanich/wallace loop on the board at a "steady" effort. Two heat roller rides this week, no hands has now been accomplished.
Swimming has been typical for this week. Speed on tuesday (40x50 ez/hard), draft packs on Wednesday (8x300), TT on Friday, Steady Saturday.
Monday was a great day where Stevo, Scotty and I volunteered for PacSport at Cordova Bay Elementary. The School had their annual sport expo where the kids get to meet high performance athletes in the region (swimming,rowing, lacrosse, triathlon, diving...) We had the kids run thru a mini triathlon that included a swim cord swim, roller derby bike, and aerobic step run! The kids all had a great time and we did to. Even the elk lake Triathlon Monster made an appearance for the kids. See the picture below, it is a little blurry as the cameraman was shaking in his booties.
Friday, May 09, 2008
The Commuter vs. The Weeknight Warrior
I've seen this confrontation take place many times in my years of riding a bike. Sometimes i'm watching it unfold, other times i'm in the ring itself.
A lot of people have seen this or had this happen to them and share similar feelings regarding the "commuter leach effect" that happens on a street near you!
In this side of the ring we have THe COmmuter. The Commuter rides to and from work on his bike along the absolute shortest route. He/she is always looking to save seconds on the commute and will suck anyones wheel to set a record for there commute time. They go hard for basically 30 minutes, no warm-up or cool down. Out the door and straight to tempo folks. The Commuter is typically riding a touring bike usually outfitted with the following gadgets:
- paniers
- bell/whistle/horn
- OVERSIZED aerobars
- gel padded seat cover
- lights that are always flickering
- dental rear view mirror attached to helmet
etc. etc.
On the other side of the ring we have the weeknight warrior. The WW may commute to work but does most of their riding after work or perhaps on an early end to the day. They perhaps get in 3 hours during the week and then pump out 10hours on the weekend. The WW rides a true road bike anywhere from midline to top end.
When the two aforementioned riders meet eachother on the road this is what usually unfolds.
1. WW comes up on Commuter from behind traveling somewhere between 5-10km/hr faster than Commuter.
2. WW passes Commuter
3. Commuter doesn't think twice about it and immediatley jumps onto WW wheel
4. WW hears Commuter heavy breathing behind him/her
5. WW increases speed
6. WW increases speed
7. WW increases speed
8. WW sprints
9. If Commuter is still on wheel then WW turns off of main route or accepts Commuters presence
10. WW lets a fart rip
On thursday this week i saw a classic example of this happening on the Pat Bay Highway. The WW was suited up in discovery kit and the Commuter was in grey sweat pants in the aerobars drafing his butt off. I didn't see the end result but there was a hill coming up and hopefully the WW made his move there.
Last summer after a Lochside Run I was driving home and saw my coach with a commuter on his tail. I slowed down, rolled the window down yelled " PK drop this guy Man!"
So on your next ride if this happens to you, my best advice is to really blow by the commuter with a lot of speed to prevent any confrontation from arising.
A lot of people have seen this or had this happen to them and share similar feelings regarding the "commuter leach effect" that happens on a street near you!
In this side of the ring we have THe COmmuter. The Commuter rides to and from work on his bike along the absolute shortest route. He/she is always looking to save seconds on the commute and will suck anyones wheel to set a record for there commute time. They go hard for basically 30 minutes, no warm-up or cool down. Out the door and straight to tempo folks. The Commuter is typically riding a touring bike usually outfitted with the following gadgets:
- paniers
- bell/whistle/horn
- OVERSIZED aerobars
- gel padded seat cover
- lights that are always flickering
- dental rear view mirror attached to helmet
etc. etc.
On the other side of the ring we have the weeknight warrior. The WW may commute to work but does most of their riding after work or perhaps on an early end to the day. They perhaps get in 3 hours during the week and then pump out 10hours on the weekend. The WW rides a true road bike anywhere from midline to top end.
When the two aforementioned riders meet eachother on the road this is what usually unfolds.
1. WW comes up on Commuter from behind traveling somewhere between 5-10km/hr faster than Commuter.
2. WW passes Commuter
3. Commuter doesn't think twice about it and immediatley jumps onto WW wheel
4. WW hears Commuter heavy breathing behind him/her
5. WW increases speed
6. WW increases speed
7. WW increases speed
8. WW sprints
9. If Commuter is still on wheel then WW turns off of main route or accepts Commuters presence
10. WW lets a fart rip
On thursday this week i saw a classic example of this happening on the Pat Bay Highway. The WW was suited up in discovery kit and the Commuter was in grey sweat pants in the aerobars drafing his butt off. I didn't see the end result but there was a hill coming up and hopefully the WW made his move there.
Last summer after a Lochside Run I was driving home and saw my coach with a commuter on his tail. I slowed down, rolled the window down yelled " PK drop this guy Man!"
So on your next ride if this happens to you, my best advice is to really blow by the commuter with a lot of speed to prevent any confrontation from arising.
Wednesday, May 07, 2008
JUniour Carnage
Finally i find a home video from Mazatlan of the swim. This looks like the juniour women's race. Not great footage of the waves but it is a start. Hopefully some better ones come up soon.
Wednesday, April 30, 2008
Mt Newton Grit Crit
First 6k swim in a while this morning. It went by well with the main set being 6x400m descending in pairs. Good set, buzz cool-down and we are out the door for an easy 30' jog on the trails.
At 4 we had a yoga session. At first we wondered how this would get as pumped up for the crit right after, but our yogi is smart and she adapted the practice to prepare us for the race. I came out of there feeling warmed up and ready to ride.
Racing A group my hope was to hang in longer than last year. And i did, i stayed with the main group until 2 laps to go. Those two hills are tough, 20X up them and you start to loose your eyesight. I felt like a cross-eyed bull about to be slain by the matodor on the last time up.
Now its time to sleep and let the fitness soak in....
At 4 we had a yoga session. At first we wondered how this would get as pumped up for the crit right after, but our yogi is smart and she adapted the practice to prepare us for the race. I came out of there feeling warmed up and ready to ride.
Racing A group my hope was to hang in longer than last year. And i did, i stayed with the main group until 2 laps to go. Those two hills are tough, 20X up them and you start to loose your eyesight. I felt like a cross-eyed bull about to be slain by the matodor on the last time up.
Now its time to sleep and let the fitness soak in....
Tuesday, April 29, 2008
no title
Tuesday marked our first revisit to some intensity in training.
It began in the pool this morning with 20x50 (60/45) ez/hard followed by 6x200 start speed. Not a lot but a good start to build on. Next stevo and I did some heat maintenance in the pool room. 90 mins on the rollers at 33 degrees listening to green day. I felt like a rain cloud today as i sat hunched over my bike dripping sweat drops. The ride didn't feel as hard as i remember them being last year but i think it hit me later on at the run.
The run was at elk lake on a beautifull day. 20min warmup to Steady state. 4x6' tempo followed by 4x1' quick. Couldn't get going on the run felt like a sack of bricks.
It began in the pool this morning with 20x50 (60/45) ez/hard followed by 6x200 start speed. Not a lot but a good start to build on. Next stevo and I did some heat maintenance in the pool room. 90 mins on the rollers at 33 degrees listening to green day. I felt like a rain cloud today as i sat hunched over my bike dripping sweat drops. The ride didn't feel as hard as i remember them being last year but i think it hit me later on at the run.
The run was at elk lake on a beautifull day. 20min warmup to Steady state. 4x6' tempo followed by 4x1' quick. Couldn't get going on the run felt like a sack of bricks.
Monday, April 28, 2008
"Just Follow your Nose" (Tucan 'the man' Sam)
Yesterday i had a 90' oyo spin to do on the bike but i just couldn't get out the door to do it. So i did it today...
I thought i might have avoided the rain from yesterday but it was raining again today. When it is raining i like to ride cross. You don't get as wet and the trails are quiet. So i dusted off the black lightning and headed out....pedal out of the appt. up the little hill and down...sweeping right onto esquimalt rd....oooow there is a good curb jump ahead swweeeet. vrrrrroom......BOOOM!
1min47s into the ride and i go ass over tea kettle..when i landed on the grass and tried to hop back up onto the sidewalk i got curb sucked and went for a dive. Right onto the same side as last weekend...great. I layed there sprawled on the sidewalk laughing and hoping someone saw it and would come up and ask if i was alright and then give me a lemonade or something. No one came just car after car driving by...Ok time to get up and back on the saddle.
After that spill the remainder of the ride went well. I just explored in esquilmalt and found some new trails. If you look well enough in victoria you'll find trails everywhere. First i hit up gorge park and then i found a great park called cuthbert holmes park. This park has it all, tough technical single track, double wide groomers, pavement, swampy marsh, muddy sections, beacon hill like mossy sections, very nice. If your on the goose heading to colville exit at admirals and cross over the highway. Then take a left as you start to descend, its right there. Great spot.
When i got home i found that i had reopened some of the wounds and created new ones. Ice bath and my favourite brew to soothe the pain.
This week of training looks big with some highlights being :
wednesday night Newton Heights Crit
Friday swimTT and swim/bike brick
Intervals at Lochside
My next race is coming up in 3 weeks at Ixtapa. I'm also hoping to make my half iron debut in oliver come june 1st.
all for now.
I thought i might have avoided the rain from yesterday but it was raining again today. When it is raining i like to ride cross. You don't get as wet and the trails are quiet. So i dusted off the black lightning and headed out....pedal out of the appt. up the little hill and down...sweeping right onto esquimalt rd....oooow there is a good curb jump ahead swweeeet. vrrrrroom......BOOOM!
1min47s into the ride and i go ass over tea kettle..when i landed on the grass and tried to hop back up onto the sidewalk i got curb sucked and went for a dive. Right onto the same side as last weekend...great. I layed there sprawled on the sidewalk laughing and hoping someone saw it and would come up and ask if i was alright and then give me a lemonade or something. No one came just car after car driving by...Ok time to get up and back on the saddle.
After that spill the remainder of the ride went well. I just explored in esquilmalt and found some new trails. If you look well enough in victoria you'll find trails everywhere. First i hit up gorge park and then i found a great park called cuthbert holmes park. This park has it all, tough technical single track, double wide groomers, pavement, swampy marsh, muddy sections, beacon hill like mossy sections, very nice. If your on the goose heading to colville exit at admirals and cross over the highway. Then take a left as you start to descend, its right there. Great spot.
When i got home i found that i had reopened some of the wounds and created new ones. Ice bath and my favourite brew to soothe the pain.
This week of training looks big with some highlights being :
wednesday night Newton Heights Crit
Friday swimTT and swim/bike brick
Intervals at Lochside
My next race is coming up in 3 weeks at Ixtapa. I'm also hoping to make my half iron debut in oliver come june 1st.
all for now.
Subscribe to:
Posts (Atom)