Today our scheduled workout was a 20 mile bike ride, 3 mile run, 20 mile bike ride, 3 mile run, 20 mile bike ride. So a 60 miler and a 6 mile run. I was excited to get in 60 miles on the bike - as I still haven't really done too many long bike rides, or any over our race distance.
However the weather gods did not look fondly upon our plans. We woke up to rain... And it kept raining all morning. We decided to split the workout into just two rounds, so we started off with a long bike ride.
At one point about 10 miles in, I was standing up going up a short hill when I started hearing a weird noise. I thought I had a flat, till I realized it was just the water in my shoe sloshing as I pushed down. Yuck!
We did hollywood hill as part of our ride. Through my first 3 seasons of team in training, hollywood hill was this big giant thing that only the strong fast people would do - the people who finished 30 minutes ahead of us would add it in for a challenge. This was the first time I actually tried it - and its not so bad! It was funny finally riding up it, after hearing so much about it. I'd say it was easier than winery (whine-ry) hill. We finished the bike ride - it was about 25 miles long.
We were soaking wet, every part of us, and covered in mud.
Luckily I had clean/dry socks in my car. We headed out on a run, and ended up doing almost 8 miles. We got back and all wimped out on going biking again - everyone but Crazy Karen. I was considering doing one more bike ride, but it started raining hard again, and I decided to just go out the next day.
When I got home my socks and bike shoes where still SOAKING wet, even though I'd taken them off two hours ago. Booo weather!
What I found most amusing about the day - was that we all went home feeling like wimps. Because we'd done so much shorter than was planned, and where scared off by the weather. But I mean... Since when is a 25 mile bike ride and an 8 mile run wimpy?? Last year I would never have thought that was wimpy...
Saturday, May 22, 2010
Tuesday, May 11, 2010
Eating, and Cadence
Time to focus on nutrition. This morning I went out for a nice flat 1.5 hour bike ride. I tried filling up a gatorade bottle with 2 scoops carbo pro - for a nice 350 ish calories. It tasted mostly like gatorade, though I could tell it had something in it. Focused on trying to finish the bottle, and trying to go fast. I averaged over 15 mph on the bike ride, which felt good (even though it was flat) and finished most of the gatorade. I may try a few more powders just to see, and now i need to try to find hte gatorade endurance for more electrolytes.
On my way back, 3 miles from home I stopped in at Speedy Reedy to try and make my bike computer read my cadence. As soon as they looked at it it started working (I felt stupid). And I learned I pedal way too slow. I was averaging about 70 rpm, and I should be at least 80. So my few miles home I kept it above 80, and wow it feels fast and not good. Wish I'd discovered this sooner in the training, but I guess I now have like 5 weeks to get comfortable pedaling faster. Hope there is time... sigh.
On my way back, 3 miles from home I stopped in at Speedy Reedy to try and make my bike computer read my cadence. As soon as they looked at it it started working (I felt stupid). And I learned I pedal way too slow. I was averaging about 70 rpm, and I should be at least 80. So my few miles home I kept it above 80, and wow it feels fast and not good. Wish I'd discovered this sooner in the training, but I guess I now have like 5 weeks to get comfortable pedaling faster. Hope there is time... sigh.
Saturday, May 8, 2010
bike run x 4
Today we biked around Mercer Island 4 times (~13 miles) with a 1.5 mile run between each loop. So far this season I haven't focused that much on nutrition, so this morning I just grabbed a big variety of foods/snacks, a bottle of gatorade, and headed to training. Wade points out we should eat about 200 calories per hour (100-300 I've heard)...
So I start doing the math: 6 shot blocks = 200 calories. 1/2 pb sandwich. 1 fun size snickers. 1 bottle gatorade - only 150 calories! I actually read a label and wished it had more calories... (how often in your life does that happen?).
Wadism of the day: "Don't shoot your wad on the first loop" (our 3rd should be the fastest).
Well, I figured I had borderline enough food, and took off on the bike. First loop - felt good, tried to keep up with some people, went faster than average. First run - not too bad, didn't like the big hill, made my mom run the whole way with me. 2nd loop - well my legs where very aware of the fact we'd just run. And we started w/ some sorta yucky hills. Mid way of 2nd loop, feeling great, suddenly get to a giant super steep hill (in my head), struggled up it... kept eating.
3rd loop - not terrible, a little slower than previous ones... Ate my pb sandwich. sorta dried my mouth out, not sure i like it. But gatorade tasted yummy.
Finally last loop - still goin with Katie and My mom - made it way easier to not be alone. At this point i had one shot block left, and some gatorade. I ate the shot block 20 min in, and then was out of food. I didn't feel hungry, but my legs ached on every hill. On the flats they felt fine...Glanced down at my bike computer and it says I've burned 3600 calories so far. WHOA.
Finally finished, and it felt so nice to be done. We went to bagels after, and I eat a bagel egg and cheese, scarfed it down, and didn't even feel full after. It tasted delicious.
Decided its time to play around w/ more nutrition, I need to try some more things out, and actually sit down and calculate what and how much I need to eat. Eek. this race is starting to feel pretty real now.
(clocked in at 52 mile bike ride, 4.5 mile run).
So I start doing the math: 6 shot blocks = 200 calories. 1/2 pb sandwich. 1 fun size snickers. 1 bottle gatorade - only 150 calories! I actually read a label and wished it had more calories... (how often in your life does that happen?).
Wadism of the day: "Don't shoot your wad on the first loop" (our 3rd should be the fastest).
Well, I figured I had borderline enough food, and took off on the bike. First loop - felt good, tried to keep up with some people, went faster than average. First run - not too bad, didn't like the big hill, made my mom run the whole way with me. 2nd loop - well my legs where very aware of the fact we'd just run. And we started w/ some sorta yucky hills. Mid way of 2nd loop, feeling great, suddenly get to a giant super steep hill (in my head), struggled up it... kept eating.
3rd loop - not terrible, a little slower than previous ones... Ate my pb sandwich. sorta dried my mouth out, not sure i like it. But gatorade tasted yummy.
Finally last loop - still goin with Katie and My mom - made it way easier to not be alone. At this point i had one shot block left, and some gatorade. I ate the shot block 20 min in, and then was out of food. I didn't feel hungry, but my legs ached on every hill. On the flats they felt fine...Glanced down at my bike computer and it says I've burned 3600 calories so far. WHOA.
Finally finished, and it felt so nice to be done. We went to bagels after, and I eat a bagel egg and cheese, scarfed it down, and didn't even feel full after. It tasted delicious.
Decided its time to play around w/ more nutrition, I need to try some more things out, and actually sit down and calculate what and how much I need to eat. Eek. this race is starting to feel pretty real now.
(clocked in at 52 mile bike ride, 4.5 mile run).
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