Let the Cycling Begin

Yesterday I started my training for cycling, to add to my running training. I am following the Training for Time Trials program. I am part of a weekly time trial race series and I feel as though this will also lend itself well to duathlons.

My workout consisted of a warm up and then a long ride of 50 miles keeping my heartrate at 75% of max (141bpm).

Totals (on bike trainer)

Mileage: 17.70
Time/Avg Sp/ Max Sp: 1:05:04/16.3/22.0
Avg HR/Max HR: 138/147

6 Mile Run & Long Ride

As I ran by a gentleman walking into his office building this morning, he saw me, opened the Dunkin Donuts box he was carrying and asked jokingly, "Want one?!?" Ha!

Run-AM
Mileage: 6.00
Time/Pace: 51:46/8:37
Splits: 8:39, 8:45, 8:43, 8:43, 8:41, 8:13
Elevation Gain: 121
Avg HR: 139
T/W: 66, sunny, cooler than yesterday

Bike-PM
Mileage: 29.82
Time/Avg Sp/Top Sp: 1:43:22/17.3/38.2
Elevation Gain: 1544 ft
Avg HR: 127
T/W: 74, sunny

6 Mile Run/ Bike Intervals

Morning Workout:
Run
Mileage: 6.00
Time/Pace: 52:16/8:42
Splits:8:39, 8:48, 8:45, 8:46, 8:44, 8:32
Avg HR: 140
Elevation Gain: 46 ft
T/W: 68, sunny

Afternoon Workout:
Bike Intervals: warm up, 3 minutes at all out pace, 1 minute easy spinning (6x), cool down

Interval/Mileage/Sp/HR

1) 1.21/24.2/136
2) 1.19/23.8/142
3) 1.15/23.0/144
4) 1.21/24.1/145
5) 1.19/23.7/144
6) 1.18/23.5/144

Totals
Mileage: 17.82
Time/Avg Sp/Top Sp: 58:45/18.2/28/4
Elevation Gain: 191 ft
Avg HR: 125
T/W: 75, sunny

3 Free Hours and Nothing to Do...

Why not take a little ride?

There is a loop on the Route 17 bike route in Broome County that I have been eyeing for weeks, but haven't had the nerve to try it. I've done parts of it, but never the entire loop. You see it's over 50 miles in length and has some pretty decent climbing. Today lined up well, though, so I figured what the hell!

The first 25 or so weren't too bad even with the tough hill in the middle (773 ft). I rewarded myself at the mid point by stopping at a gas station and purchased a Rice Krispies Treat and Vitamin water (about 550 calories total that I'd more than burn through before the end.)

Miles 30-40 were borderline miserable...riding this distance I've noticed three very irritating sore spots. In order of annoyance....

1) Saddle- wow! sore ass!
2) Toes-Kept going numb
3) Back of neck, upper shoulders, from holding my head up.

Miles 40-53- mostly downhill and a familiar part, enjoyable.

Another new experience, and overall a good time.

Mileage: 53.52
Time/Avg Sp/Top Sp: 3:06:41/17.1/42.4
Elevation Gain: 2294ft
Avg HR: 128
T/W: 77/cloudy

Short Little Ride, Big Hill

Short bike ride today, wasn't really feeling it. I did get myself up one decent sized hill (6% grade).

Mileage: 7.56
Time/Pace: 25:00/18.1
Elevation Gain: 367
T/W: 75, sunny

Route 38 Time Trial Race

Time Trial night...cool night, very flat course, a bit of wind for the first 5 miles. Legs feeling very sluggish from my hills last night.


Mileage: 10.08
Time/Avg Sp/Top Sp: 26:36/22.7/27.0
Avg HR: 184 (much higher than I'd like to see)
Elevation Gain: 65 ft
T/W: 60, sunny, wind

16 out of 24

This route was very similar to the one I did two weeks ago, I did that in 27:09, so despite (or is it in spite?) my sluggish legs, an improvement.

Too Nice of a Day Not to Do SOMETHING!

I was debating whether or not to take the day off, but I just couldn't. It was way too nice out. So I rode, worked some decent hills too. Ahhhhh....exercise is sooooo goooooooooodddddd!!!!

Mileage: 22.41
Time/Avg Sp/Top Sp: 1:16:21/17.6/40.0
Elevation Gain: 993 ft
Avg HR: 137
T/W: 63/sunny, cool

Port Crane Route 369 20 Mile TT

Time Trial Night!

Tonight was a 20 mile ride. I was a bit apprehensive tonight, because of the distance, only being a few days before a race, and the scary looking hill on the elevation profile, but what the hell right?!?

Mileage: 19.66
Time/Avg Sp/Top Sp: 55:39/21.2/34.1
Avg HR: 160
Elevation Gain: 675 ft
T/W: 71/sunny, then rain

The first 6.5 miles weren't too bad, just some rolling hills, but then came the big haul upwards, 500ft ascent in 2.5miles. It was relatively tough for me, but I made it. On the way back I was flying down the hill I just climbing, when the sky opened up and I was absolutely drenched for about 2 minutes. I wasn't able to take full advantage of this downhill, because I was a bit tentative in the rain.

I think I finished about 8 or 9 out of 18-20. Good fun, tired legs, sore ass.

Look Mom! No Socks!!

That's right! No socks. Why? Well, yesterday I purchased a pair of triathlon shoes (pictured) and I guess the deal is you don't wear socks because of the swim and a quicker transition. Also, the don't have any ties, just a pull string to tighten up, if neccessary. I'm not quite ready for a tri yet, but I am doing a duathlon this weekend, so I felt as though I should give these a shot.

The plan today was to run 2, bike 20, run 2 to simulate a duathlon. The transition setup wasn't the best, I had to walk through the hotel lobby to the back where I put my bike and then back out. Didn't do too bad though.

Here's the stats:

Run 1
Mileage: 2.02
Time/Pace: 17:26/8:38
Avg HR: 140

T1: 1:02

Bike
Mileage: 20.03
Time/Av Sp/Top Sp: 59:44/20.1/34.4
Avg HR: 146

T2: :58

Run 2
Mileage: 2.00
Time/Pace: 15:50/7:55
Avg HR: 155

Whew! Pretty pleased with this overall. Running and biking without socks wasn't too bad. The shoes are pretty comfortable, I wonder how they will hold up over a longer run.

My First Bike Race!

As you probably know, I spend my weeks in Binghamton for work (about 3.5hrs away from home). It's tough being away from home, but I have been filling the free time with exercise. I found a nice little bike club (Tioga Velo Club) that has a weekly time trial race series. Tonight, I did my first time trial race. I had no idea what to expect, but it was pretty cool. I got passed by almost everyone in the group, but no worries, it was my first time. I finished 13 out of 15 (ugh!)

Mileage: 10.05
Time/Avg Sp/Top Sp: 27:09/22.2/28.5
Avg HR: 156
T/W: 67/sunny, windy

Just for perspective, the winner did the course in about 21:00. The course was pretty much flat. We had a pretty decent head wind for the first half (about 10-15mph).

And...Bike

I really wasn't going to go for a ride today, but my bike looked so lonely in the corner, I had to play with it for a little while.

I also learned about presta valves today. My bike doesn't have the traditional screw on/off caps, but this "fancy" style. I didn't know what the heck I was doing when I was trying to fill the tire to the recommended 110PSI, so over course I broke the valve...SSSSSSSSSSSSSS....bye bye air.

Luckily, the bike shop DID show me how to replace the tube, it only took me 1/2 hour. All filled up I was on my way...

Mileage: 22.11
Time/Avg Sp/Max Sp: 1:12:21/18.3/41.9
Avg HR: 134

On a positive note...I didn't fall.

TIMBER!!!

That's right. Like a big ol' tree I fell. No big deal, more about that later. This morning I did my first brick workout. For those of you unfamiliar with this, basically it's one workout immediately followed by another workout, i.e. bike then run, swim then run, etc. Today I was going for a 60min bike followed by a 3 mile run. This was also a good opportunity to practice my transition for the upcoming duathlon and to try out some new gear (i.e. my recently purchased triathlon clothing). The triathlon clothing is a bit different than bike apparel. It still has pouches in the shirt, but the shorts have a much thinner pad that better facilitates running. I also got to use the multi-sport function on my Garmin watch for the first time, very cool. Can you say NERD ALERT!

So, the bike went well. I really didn't notice the minimal padding in the shorts. Close to the end, I came to an intersection with a stop light. I clipped out my right foot and left my left clipped. As I was standing there, I shifted my weight a bit and in slow motion fell over to the left. With my foot clipped in, I had nothing to stop my fall and I was on my side. Very Embarrassing! With no damage done (except to my ego) I stood up, dusted myself off and was back on my way. The motorists were sure to let me know that they had witnessed it all with a few toots of the horn and even a whoop!

Bike Totals
Mileage: 18.95
Time/Avg Sp/Top Sp: 59:55/19.0/38.9
Avg HR: 138

Transition: 1:27, a bit slower than I would have like, but not the ideal set up. I had to put my bike on top of my car and lock it.

The start of the run felt weird, but not horrible. My legs were definitely heavy, but I noticed my turn over seemed much faster. In fact, with a goal of 8:56/mile, I looked down after the 1st .25 and saw that I was at a much faster pace (8:20). As much as I tried I couldn't go much slower.

Run Totals:
Mileage: 3.00
Time/Pace: 25:26/8:28
Avg HR: 146
T/W: 55/sunny

All in all, a very fun workout!

Speed Work and a Ride

Today's Run: 5 x800 @ 3:55 pace

Splits: 3:53, 3:55, 3:52, 3:53, 3:51

Totals
Mileage: 6.14
Time/Pace: 58:48/9:34
Avg HR: 145

Today's Bike:

Mileage: 14.33
Time/Avg Sp/Top Sp: 44:34/19.3/30.3
Avg HR: 139

Hello Beautiful

Oh yes! It's finally arrived. My beautiful new Cervelo P2. After almost a year of researching, shopping, debating, waiting, debating, etc, I finally pulled the trigger and bought it. Isn't it just beautiful. So, first thing this morning I decided I just had to take a ride. This was a bit scary at first. I was a bit tentative not wanting to damage it or fall and make myself look like a fool. However, 30 or so minutes later, I felt as though we were fast friends. The stat nerd that I am, this will give me yet more data to capture and track with my Garmin. Here's what I did...

Mileage: 10.38
Time/Avg Speed/Top Speed: 36:02/17.3/22.9

Let me tell you, riding at almost 23mph is awesome! Even if it was for only a few moments, it was spectacular. I see another ride in the very near future.....