TandemHearts

California Sprint Triathlon

June 29th, 2015

A few weeks ago after a group swim at Shadow Cliffs, my teammates were talking about who was doing this event and having a BBQ after.  I pondered on the drive home doing the event as well, mostly just for the BBQ.  🙂  My teammates were signed up for the International (Olympic) distance, but there was also a sprint being held at the same time.  I didn’t feel ready to do a 10 K run, but I’d already been doing more than the sprint distance in my bricks, so I knew I could handle a sprint.  After checking with my coach, I signed up.

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Bike Fit

April 28th, 2015

After my last race in 2012, Thom and I switched to mountain  biking and did that pretty exclusively for two years or so.  In the fall of 2014 we started riding our road bikes again.  On nearly every ride my lower back, just on the right side, would become painfully tight and the ride became a sufferfest.   However, it didn’t happen every ride and that made it harder to decide how to fix it.  At first we thought I just needed more saddle time.  Next we tried changing out the stem.  Then I switched bikes, stopped riding the Cervelo and switched to my Rivendell.  I would have  a pain free ride followed by two or three sufferefests.  Naturally, I became less excited about riding my bike.  When I ended a training ride early and couldn’t do the run that was suppose to follow it, it became obvious I needed to go to a professional fitter.  I had figured out that the pain would start after I had spent any time in the drops.  I did one ride with all of my descending on the hoods.  It wasn’t fun.

I scheduled my fitting for the last Friday of Spring Break and I took both bikes in.  The fitter, Andrew, spent a long time asking questions about my riding history and injuries.  We started the fitting working on the Cervelo and my shoes.  Your body only connects to the bike in three places – hands, feet and butt.   There is only so much you can do with hands and butt.  I’ve discovered just how important that foot connection is.  Andrew started making little tweaks to my saddle position and I would ride in the drops and see how quickly I could make my back hurt.  Then he put some shims under the cleats in my shoes and we experimented with those.  Last, he put shorter cranks on the bike.  Oh my!  I’ve always had a slight ache in my knees when I ride.  I figured it was normal and just part of how I was put together.  I’ve always used my knees as the reason I can’t ride a larger gear.  I can leg press 450 pounds (3 sets of ten!), so it couldn’t be strength holding me back.  It had to be joints.    Shorter cranks = no knee ache!   After about 4 hours, the Cervelo was done.  We didn’t spend much time on the Riv, as the biggest changes came from the shims in my shoes and the shorter cranks.   We’ve since put shorter cranks on the Riv as well.  The Riv is now back in the trainer and I’m riding the Cervelo outside.

I’ve done two bricks (bike/run) on the Cervelo since the fitting.  The back pain has not come back and the bike feels easier to pedal.  When I compare the last brick I did before the fitting, to the two rides I’ve done since, my average speed over the same 17 mile stretch of road has increased by one mile per hour.  That’s 5 minutes faster for a 17 mile  hilly stretch.  In addition, I’m not working as hard. Pre fitting my average heart rate over that section was 149.  Post fitting rides,my heart rate was 141 and 136.  Faster with less effort.   A heart rate of 149 puts me into zone 4 and that was my average, not my high.

Finally, I have to say that my runs on my brick days seem to be easier post fitting.  This last run, my quads didn’t feel very heavy at all.  I have been doing the exact same route each time.  Pre fitting I did the 30 minute run at a 12:40 pace and an average heart rate of 161.  My last brick run was at a 12:36 pace and average heart rate of 154.  However,  I am also doing a lot more running during the week than I have ever done before, so it could be attributed to better training.  Gee, I’m actually following Coach Rob’s plan.  🙂

When it’s all said and done, I’m really happy with how my training is going.  I’m tired most of the time, but it’s a good tired.   Work is even more stressful than it had been before I started training with state testing and the usual end of the year craziness.  Yet, it’s easier to shake it off when I know I need to go for a run or a ride after work.

 

Marker Sets

April 11th, 2015

Marker sets are repeatable workouts that you do every six to eight weeks.  After three weeks of training, I did my first marker sets this week.

I did the run first.  Ideally, it’s a 5 K (3.1 miles) done on a track.  Unfortunately, in an attempt to increase student safety, all the local schools have fenced off their tracks.  I ended up doing my run around Contra Loma Reservoir.  It’s relatively flat and WAY more interesting than running 12 times around a track.  My time was about what expected at 33 minutes.

Next up was the bike marker.  I did this at my coach’s studio on a Computrainer which is a computer hooked up to your bike.  You get some really interesting data doing this – pedal efficiency and power.  It will also tell you how much power is going from each leg.  After warming up and calibrating the bike, I did a 20 minute flat time trial.  It was amazingly hard.  All the time you’re riding, you have all this data to look at on the screen in front of you –  average watts, current watts, speed, cadence and distance.  Funny, I really didn’t pay attention to distance at all.  At the start my average watts were up above 200, but dropped quickly in the first minute.  After about 10 minutes I decided that I’d be happy to finish with an average above 160.  Time goes extremely  slowly when you’re working really hard.  At 4 minutes to go Coach Rob told me to really dig deep and keep the watts up.  At one minute to go my average watts were 165 and I gave it everything I had, bringing my output above 200 watts for the last minute- I hit a max of 296.  For less than the time it takes to say 296 watts.  With what felt like a superhuman effort, I did bring my average back up to 166.9 watts.  I think that’s pretty good for starting my training.  I was happy I didn’t barf when I was done.

Last up was the swim marker.  I have not been in a pool since March 2013.  I wasn’t worried about swimming 1,000 yards; I knew I could get through that.  I just hoped my time would be under twenty minutes.  I don’t know why I don’t swim more,  once I’m in the water, I really enjoy it.  I can tell it’s been awhile, but the cool thing about swimming is it uses so much of your body, if one part is really hurting, you can think about something else.  Six hundred yards in, my arms felt fried, so I just started thinking about my lats.   I was pretty happy with  my time – 18:54.  It’s nothing  to write home about from a swimmer perspective, in my college days, I would have been 4- 5 minutes faster.  However, that was 30 years ago and I did swim every day then.

I’ll get to do this all again in 6 – 8 weeks.  Hopefully, there will be some improvement.  🙂

Tri-ing Again

March 13th, 2015

A few weeks ago I received an email from Rev 3, the folks who put on the triathlon we did in Maine in 2012.  They have joined forces with another company – Challenge – and they were going to have a 70.3 event in Rancho Cordova in October.  I deleted the email, thinking my triathlon days are over, but the thought of doing another tri kept returning to my head.   My job has gotten  rather stressful this year, and training is a good outlet for that.  After talking it over with Thom, who’s always super supportive, I signed up for the triathlon two weeks ago.

Today I met with my new coach for the first time. I am really excited to be working  with a coach for this race.  I am the “coach” all day long in my job.  It’s mentally exhausting and trying to figure out what to do for my own training every day often previously led to days when I did nothing.  In addition, just after an hour of working with him, I feel better about my run.  Thirty-one weeks until race day.  🙂

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Piano Up Close

November 11th, 2014

I’m always amazed at how complex the interior of a piano is. Over 6,000 parts come together to form one instrument.

Pin Block
The pin block.

 

Hammers
Hammers

 

Strings and Things
Strings and things.

 

Fish eye
A fishy view.

 

the complete picture
The complete picture.

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