Well, just recently Patrik, David and myself just completed PVD IM 70.3. Of course, the other two finished way before me but my race at this distance was a PR for me and that was the only positive I took out of this race. Pat and family and Heather left on Saturday en route to Providence. I had to stop off at SPARK BRS, to get some yanks for my Newtons, as they were going to be the running shoes of choice for me. I picked those up, and then grabbed 24 south, to 79 to get to 195. I was still ahead of Pat, but we were communicating via Cell. I pulled over on Rt 195, and Pat caught up. We both arrived in PVD at 11:25, and headed to registration. We get to the convention center greated by a volunteer who told us that the water temp was to high and that Wetsuits weren’t allowed, at first I thought it was a joke, but after a few mins I suddendly realized I’m in deep trouble. I have never swam that distance OWS before and I started to worry. We finished checking in, got our grab bag and we head towards the athlete briefing. Here, it came official that the wetsuits if the race was today were not allowed and the head race official said ” You have a better chance to win the lottery than to wear a wetsuit tomorrow. I knew I should have played the numbers! Well, we left to head to T2 dropped our bags off and looked around transition. This looked cool, couldn’t believe how big it was. We all went to Panera and had lunch. We had one of the best Mac and Cheese I’ve ever ha, besides Heather’s homemade Mac and Cheese. I was hydrating all day and we decided to get to T1 to drop off our bikes. We had to be there before 3:30, so we left, Heather knew how to get there so off we went. We got there and it was a cluster. Car’s everywhere. We were lucky enough to get close and park close to the entrance. We showed them our wrist bands, found our rack number and dropped off the bike. It started getting hot out so we didn’t stay long. We then road some of the bike course which was enroute to our hotel. This was the first time, I’ve seen the hills. I couldn’t believe tomorrow I’ll be doing these. We check in the hotel bring our stuff to the room and cranked the AC. I staged my Infinit in the fridge alone side my Applesauce. Pat and Heather, heard that fresh cookiers were put out for us, so they both went to grab some. They basically depleted the stash. However, when I went down the hotel attendent just finished making the sugar cookies which Heahter loves, so I asked for a few of those. Went back to the room relaxed for a bit and decided to go get dinner. We ended up at Effin’s pub where my friends wife is one of the owners there. The pasta didn’t look that good but the pizza looked delicisous so had that 
. I had two slices of pizza and headed back to the hotel. The time was fast approaching 8 so I wound down a bit and started falling asleep.
Archive for the ‘Uncategorized’ category
Race Report PVD 70.3
July 22nd, 2011Build Up To Ironman 70.3 Rhode Island
June 13th, 2011I’ll be racing Ironman 70.3 Rhode Island along with Patrik and Scott on July 10, 2011. This will be my first attempt at the half iron distance. My goal is to complete the event in under 5 hours, which may be a bit aggressive, but that’s my style.
Training for this distance began on Jan 1st of this year. After months of base building and some Vo2 max work, I feel confident that my training has prepared me well. Improvements have been made in all three triathlon disciplines.
Swimming is my weak link, but I’ve put in the pool time three days a week with a masters program at Healthpoint. Progress is being made. Recently, I completed a 1-mile swim race in the Charles River put on by the Charles River Swimming Club. While I did not set any records, I did gain confidence swimming that distance in open water. I’ve got another 1-mile swim race on tap soon in Mashpee called Cape Cod Super Swim.
Cycling has been my focus this year. Specifically, cycling power on a TT bike in the aero position. Again, progress has been made and I’m happy where I stand right now. I’ve built up my long bike rides to three hours, which should promote enough endurance to race the half iron distance. My wattage output has been decent as measured by a SRM power meter. Over the past month, my long bike rides have averaged 210-225 watts. Not horrible for a 152lb chap. Still have a long way to go here, but taking it one season at a time. I’ve recently rode the 70.3 Rhode Island course with Patrik. We completed the training ride in 2:43, which included slowing down for lights, blind corners, and the very busy few miles heading into Providence. Based on that effort, I’m targeting a time of 2:38 for the bike leg come race day. To those also racing, I offer some bike course feedback. The elevation changes are constant, with most of the descents not offering much recovery(see below). Around mile marker 29, you will have the option to continue hammering or take the best recovery opportunity while covering a multiple mile descent. The other comment I have is the road conditions are less than ideal. Many massive potholes that will flat people for sure. The worse section of the course is over the last few miles and includes a couple sets of railroad tracks. Enjoy:)
As for running, all is well. This discipline is my strongest. Perhaps its based on my body style….perhaps my love for running. Either way, I’ve made solid improvements over last year. Long runs have been worked up to 90 minutes with a pace of 6:38-6:42 with a moderate HR. I’ve only scratched the surface of speed work so far this season, but was still able to get a PR of 17:47(and 3rd overall) at the 9th Annual Christopher’s 5k on May 30th.
Last but not least is nutrition. I’ve been working with QT2′s Core Diet program and Race Fueling Plan. My plan is well defined at this point. Clearly, the actual race will test this plan, but this is the best I can do right now. I’ve practice proper fueling and recovery with every training session. I hope my body has become accustomed to this form of nutrition come race day. My nutrition of choice is Powerbar Perform and Powerbar gels.
With all this preparation, my goal times by split are:
- Swim 37:00
- T1 2:00
- Bike 2:38
- T2 2:00
- Run 1:30
That would be good for a 4:49 overall. Again, I’ve never raced this distance before and will probably get a rude awakening. But hey, BRING IT ON!!
Cheers,
David
Oceanside 2012
June 10th, 2011The dust has barely settled from Oceanside 2011 – well – I guess it’s been 2 full months. But registration opened this week for Oceanside 70.3 2012. What has two thumbs and signed up? This guy!
I have some unfinished business at Oceanside… like trimming 2-3 mins off my swim, 5-10 off my bike and 10-15 off my run. That’s right… we’re going 17-28 minutes faster next year folks. Hold on for the ride.
Stuck in a rut
May 13th, 2011I’m in a funk. Training funk. There are lots of things going on in my life right now, many very satisfying, exciting, some stressful, but overall things are great.
But I’m in a funk. Training has become a bit of a chore. I enjoy racing, and maybe because I’m not involved in that right now, it makes the disconnect feel even wider. I feel I have so much to do, that fitting a workout in or subsequently missing it is adding a layer of stress. With so much focus on improving and results (self imposed) I’ve lost the enjoyment of just going for a run. Or just going for a ride. When I do get the workout in, I feel great, but often, I’m not even motivated to get out there. Partially because workouts are hard.
Like now. I’ve mostly finished up my work for the day, so I should get up and go. But I’m not feeling it. I’m already not feeling my 3 hr ride planned for tomorrow.
Things need to change. Maybe I need a break – but I fear I won’t come back. Or, I will lose so much of what I’ve worked for that I will be further stressed and frustrated.
I guess I’ll go run.
UPDATE (5/14/11): I ran about an hour. Without a plan. Some fast miles (6:25) Some slow miles (8:09). And various speeds in between. I think I figured some things out.
Outfitting the Road Bike for Commuting
January 2nd, 2010I have added a few things to the Trek to make commuting more enjoyable. Things like panniers, a head light, an Adamo seat, and fenders. Take a look. Now I just need this snow to go!
Cold Weather Cycling Tips
December 22nd, 2009Cycling in New England (or anywhere it gets cold) is tough over the winter months. You must deal with the cold, the rain/snow, the wind, and the ice. Not sure what to do about ice, but I do have tips on the prior three. Here is what I have learned so far:
Tip #1: Goggles!!! Scrap the sunglasses and try your ski goggles. I find they keep my eyes and head warmer. The goggles fit well with my standard helmet.
Tip#2: Pay up for gloves. I admit, my first couple attempts were on the frugal side. Tried the snowboarding gloves in the closet…no good. Tried multiple layers of running gloves….no good. The issue was wind and water getting in. Finally made the purchased that changed everything about my cold wet hands. The Barrier Lobster Gloves from Pearl Izumi are wonderful. I couldn’t be happier. Hands are toasty and dry. The “lobster” fingers allow easy shifting. They are also a bit long, which helps keep the wrists and forearms comfortable. I like them so much I just bought their Barrier line shoe covers. I will come back with a review on those.
Tip #3: Layer Layer Layer. You can always take one off. Start out a bit on the cooler side though.
Tip #4: A head sock with a neck warmer for the real cold days.
Tip #5: Stay Dry with Gortex shells!!! Sounds like a no brainer, but any body part wet will destroy your ride when the temp get low. For now I have been fine with my Gortex Snowboarding jacket and pants. Over time I will buy some Gore gear for cycling.
Tip #6: Avoid a motorcycle helmet and goggle combination when biking in the cold. To warm in my view. I experienced sweat-ice build up inside the goggles, which was a pain.
Hope this helps my fellow winter cyclist!
Ride Safe,
David
WeBikeUS
High Above the Golden Gate
December 21st, 2009Since I’m stuck without my bike for two weeks, I thought I’d post a picture of a recent ride up above the Golden Gate Bridge into the Marin Headlands.
I have a goal to make it all the way out to the Marin Headlands Visitor Center and back to San Francisco. On this particular ride, I only made it part way. But the views were still fantastic.
Rites of Passage… Flatting on the Golden Gate Bridge
November 25th, 2009It wasn’t so bad. It wasn’t raining. I wasn’t stuck on the shoulder of a major highway. I even had a view of Alcatraz and San Francisco. All while I changed my flat tire.
I guess that’s why I carry my mini-pump, spare tube, and tire levers. I hadn’t changed a tire in several years, but apparently I still know how to get it done. Sorta like… riding a bike.
Aside from the one look of pity from a walker who I passed as I flatted, I didn’t get a lot of love from fellow cyclists. I guess when they see you have a pump out, they know you’re all set.
Speaking of getting some love from fellow cyclists, why not follow us on Facebook or Twitter. Then you’ll always be in the know when one of us gets a flat, puts 100 miles on a brand new Specialized Tarmac, or ditches his car and commutes to work by bike.
Eat to Ride. Ride to Eat.
September 25th, 2009
Calorie consumption plan
