Posts Tagged ‘cycling’

VO2Max, Lactate Threshold and 9 weeks to go

January 18th, 2011

The winter is passing slowly, and today is yet another day where snow is falling from the sky. I awoke to a balmy 25 degrees and left the house to hit the pool for Masters Swim at 6:00am.

With just 9 weeks to go until race day (Oceanside 70.3 April 2nd), I have officially ended 4 weeks of VO2Max workouts and entered Lactate Threshold phase (also for 4 weeks). What does that mean? Well, VO2Max phase was hard. It was a lot of very difficult workouts consisting of short hard intervals. High wattage efforts on the bike (350w for three and a half minutes), and high speed intervals running (5:45 pace for 3:00). And repeat. And repeat and repeat.

The first week of the month has greeted me with a stomach bug, which basically had me in bed for 5 days straight. Basically on a liquid diet, fatigued and sleeping 12 hrs a day; but I watched about 8 hrs of 24 Season 3. Thank goodness for Netflix streaming. Unrelated to training, but it took it’s toll. As quickly as it set on, it was gone, and I got right back to race preperations.

This week marked the start of Lactate Threshold – which is all about slightly easier efforts, but longer durations… so biking at or above FTP for 10 or so minute intervals, and running mile repeats at or slightly faster than 5km race effort. So much to look forward to.

I have been stuck indoors for most of the workouts, bike and run intervals, long bike efforts on the computrainer; I do try to get out and do my long run outside (last week was a nice 26 degrees but apparently it felt like 9).

I also ordered a Thule 699 bicycle travel case to transport my bike to and from races via air. Full review coming – I expect delivery this week. I got a seemingly great deal on Amazon via a 3rd party retailier. $315 no tax/delivered (vs $342 from amazon, $379 retail). While I don’t trust the review on the Thule site (since the reviewers gripe is against airline fees, not the product itself…) I have heard good things about it on other sites and forums.

Also coming up this week is a race effort simulation of the CA70.3 course on the Computrainer. How does the CT stack up vs real life? We shall see. Hopefully real life will be as fast or faster than the CT effort. Stay tuned for the results of that….

IMCA70.3 – 18.5 weeks to go

November 24th, 2010

I figured I’d write some blog entries for my preparations for Oceanside 70.3. Technically I’m in week 3 of preperations, though I had about a 6 week hiatus, in which I did little more than run 7 times. I’ve been back at it for about 2.5 weeks, but my swimming pace is way off, my running and cycling paces are slightly off as well. But I can’t believe how badly I’m swimming. Hope that turns around soon. Right now I’m putting in about 9 hrs per week of easy swimming, biking and running, about 3 hrs each. I need to get back on track.

I am also trying to lose weight. at 6’1.5″, I’m not overweight at 190, but for a triathlete, it’s just not going to cut it. I’m targeting racing at 170-175lbs in April, so I’m focusing on that. I’ve been using myfitnesspal.com to track calories, and currently trying to go -1000 per day. Though, I rarely hit. After my hiatus, I tipped the scale at 191. Today, I’m down to 187 (2.5 weeks). I spent this season racing at 184-186, so not too far off that. We’ll see what happens in the next 18.5 weeks.

ITT at Multisport Expo Coming Up

March 16th, 2010

Dave and I are at it again. This time at the Sun MultisportExpo on Saturday 3/20, held at MIT. We’ve entered as a team, so our combined time will pit us against all other teams. This TT is 10km, course is unknown, but I’m sure there’ll be at least one good climb. Hopefully, they won’t mess up the weigh-ins this time and put us in too heavy (and others too light!).

UPDATE 4/1: So how’d we do? There are photos below. But, it was a heck of an effort. Team BayState finished 3rd (of 8 teams). Patrik rode in at 15:38 and Dave rode a 15:57. Course was actually the Computrainer Central Park course – 6.03 miles. Overall winner, Dean Phillips,  rode a 13:52!

Indoor Time Trial – Part II

February 2nd, 2010

So Dave and I (and a few other Bay State Tri Team members) raced the Harpoon Indoor Time Trial. Boy was I in for a surprise. We arrived at about 11am and it was 9 degrees outside. Fortunately we raced inside. The staging area was in the beer warehouse. So we grabbed some trainers, with views of some Harpoon UFO beer and claimed our warm up spot.

The race was held inside the bottling area. Fast Splits was the race organizer and had set up 3 groups of 8 Computrainers. Each group with it’s on multi large screen setup where they can view how they fared against other racers, where on the course they were, how fast they were going and how far behind a rider they were. Very slick. Dave compared it much to a carnival game where you squirt your water gun and try to be the first man to finish.

Come race time, we set up, got calibrated, which was a combination of weighing (so heavier riders got more resistance), and warmed up some more waiting for the race to start.

3.2.1… and the pain starts. My goal was to keep my PowerTap pegged at 315 (what I thought was my FTP). After about 3 minutes of pedaling I was in 3rd place in my group of 8, and falling behind. So the competitive side of me threw the plan out the window, upped my wattage to 350 and put my head down to catch up. As I approached, fellow Bay Stater, Frank moved into first and I moved into 2nd so now I had to chase him down. I was able to pass him and move ahead a few hundred virtual feet. As I pulled ahead, I noticed Dave moving into 3rd. We had a good group! Then the hill hit. Ouch. 1 mile of uphill pain. My lead diminished to 0. Frank and I crested the hill neck and neck and it was a 1 mile all out effort to the finish line. We climbed up to 30 mph, 35… maybe more. Neck and neck, 0 feet, 1 foot, 0…. We cross the finish line… unofficially 0.02 seconds apart. A fraction of a second? Are you kidding me? Reviewing my power file… 180 max HR, 336 watts avg.

We await official results… Dave quietly finished 3rd… just 28 seconds behind. Any longer and I’m sure he would have got us both! It was the hardest 8 miles of life. I was a sopping wet sweaty fool.

We’ve already signed up for a 3/20 team race at the Multisport Expo at MIT.

UPDATE: The official (unofficial?) results are in. There was some talk that the weigh-ins were inconsistent which could have led to strange timings… Regardless. The overall winner finished in 18:37.01. Basically an ass whopping if there ever was one. Your faithful bikers finished as follows:

Patrik – 96th – 22:06.77
David – 110th – 22:30 – unofficial, as the official time had him at 28:00 something…

Other Bay Staters:
Frank – 97th – 22:06.92 – 0.15 seconds!
Brian – 172nd – 23:54
Jeffrey – 238th – 28:15

Indoor Time Trial

January 20th, 2010

Coming up January 30th, David and I (among some other BayState folks) will be participating in the  Harpoon Brewery Indoor Time Trial in Boston. It’s an a 10km (6.2mi) 8 mile all out effort on computrainers. Heats will be running all day starting at 1:00PM. The last heat goes off 9:45PM. 15 riders are pitted against each other in each heat. I’ll update post race and report how it went.

Update: Apparently the race is held in the warehouse / brewing area of the building which has no climate control. So, due to recent cold weather, temperatures inside are expected to be 40-50 degrees F. At least there’s no wind!

Go!

Rites of Passage… Flatting on the Golden Gate Bridge

November 25th, 2009

It 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.