Tag: Bike

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Ironman Lake Placid

Disqualified!!!!

Today instead of the normal long ride our training program called for doing an Olympic distance triathlon. It’s a little early in the season for doing those in this area so we just did a 23 mile bike followed by a 6 mile run. Well, I guess the run was supposed to be longer but I went the wrong way.

The bike ride was an out and back. I think I over dressed for the bike today, my legs were getting warm and had to open up the jacket at one point. I almost got dropped just before that on Ipswich Rd!!!!! I was able to recover and draft out to the turn around and that is where I picked up a 2 minute penalty from Coach Bri who caught me drafting. After the turn around I was able to pick up the pace a little bit and managed to push the average speed to 19.6 for the total ride including the ride over.

http://connect.garmin.com/activity/82758033

Then the run, yup, this is where I DQ’d! That does not stand for Dairy Queen either. Although I could go for a Blizzard right now. I thought we were doing an out and back run as well, apparently on the way back I was supposed to turn at a different spot than I did and cut the run short by about .4 miles. So, I didn’t win any awards or trophies today. I was happy with the run though, after the first mile I was able to do negative splits and hold 7:30 pace for the last 2 miles.

http://connect.garmin.com/activity/82747965

The slow ride home http://connect.garmin.com/activity/82757978

Weight: 165.5

Categories
Ironman Lake Placid

Swim and Bike (long and short)

Long day today, but a fun day. Started out with an easy 3000 in the pool. Just a straight forward swim alternating pulling and free every 500 yards. Just about 45 minutes to do the swim and felt pretty good.

Then it was off to bike at 10am. Wasn’t really sure how far we were going to be going and didn’t have any idea of the route, just wanted to make sure I wasn’t dropped. Before the ride even really got going I had 10 miles in so I knew I was going to be racking up some miles so I just stay in the middle of the pack for most of the ride. Once and a while my buddy Mike was dropped on the hills so I’d wait to make sure he knew which way we were headed. Took a little bit of work to catch up to the group after that, but they would wait up once they realized we were off the back. The best part of the ride was stopping at Abe’s in Newburyport for a bagel. Too bad I can’t do that in the Ironman!! We ended up getting in a little over 50 miles.

http://connect.garmin.com/activity/80831569

Then a couple hours after that Julie wanted to ride. My legs were feeling a litte tired by the time she showed up. Starting out was tough, but my legs actually loosened up about 5 miles into the ride. It was a short ride though, more like a time trial. We did 19.1 mph, so felt good about that.

http://connect.garmin.com/activity/80860378

Weight: 165

Categories
Ironman Lake Placid

New tires and Intervals

Put new tires on the bike the other night and jumped on the trainer this morning. Apparently there is some coating on new tires that came off on the trainer wheel. Had to stop 3 minutes into the ride to clean it off, everything was good after that. I’m glad it started making the funny noise before I made it into the interval sets. It would have really sucked to have stop then and restart.

Weight: 165

Categories
Ironman Lake Placid

Late day trainer ride

Decided to sleep in this morning and do my ride after work. I should have got up and did it in the morning. By the time I get home from work I never feel like doing anything like that, but I went and got it done. Felt pretty good really once I got warmed up and going. I was really kind of hoping that it wasn’t raining and dry so I could go out on the road. Oh well, maybe Thursday.

Weight: 165.2

Categories
Ironman Lake Placid

Sunday Ride

This was just one of those rides…. Some rain, flat tire, dropped chain, wind, some more wind. Then it actually got better. We must have beeen riding into the wind for most of the ride, because once we got about 8 or 9 miles from getting back we were clicking off miles at a pace of 19 and 20 mph, even hitting 21 for one of them.

http://connect.garmin.com/activity/79862829

Weight: 165

Categories
Ironman Lake Placid

Friday Run and Saturday Ride

Yesterday afternoon the weather was so nice, I went out for a run, did just under 10 miles.

http://connect.garmin.com/activity/79329108

The usual Sunday ride was moved up to this morning because we are expecting rain for tomorrow morning, may still go out tomorrow afternoon for another ride, depends on the weather. Very windy out there today, 16 mph gusts according to the weather channel and pretty chilly. Not exactly a nice day for a ride, I would have rather it been warm and been lost out there like last week over cold and windy and knowing where I was. Fell on the bike today, well, fell over in the driveway. This is the second time now, maybe I should go get some bicycling 101 lessons!

At least I remembered to calibrate the power meter this weekend before the ride. Averaged about 200 Watts for the ride with an average speed of 17.4 which feels about right because of the wind. I think normally that power output would have put me in the 18mph range.

http://connect.garmin.com/activity/79604836

Weight: 165

Categories
Ironman Lake Placid

Getting warm in the garage

Spent another Tuesday morning in the garage on the CompuTrainer. This session was another set of short intervals. I felt pretty good this morning, heart rate was going between 160-163 for the last few minutes of each interval and would quickly recover to 130s before the next interval. Intervals were 6 minutes long, so not too bad, but the last couple the legs were starting to really feel it.

Still kind of debating whether to keep training on the CompuTrainer during the week or to try to get outside. The CompuTrainer is nice because I can start early, if I go out, it is still dark of 5am. I don’t mind running in the dark, but riding in the dark doesn’t sound too appealing to me.

Weight: 163.8

Categories
Ironman Lake Placid

Finally outside for a long ride

Finally made it outside for a long ride and what a nice day to be out on the bike. Started out a little chilly at 40 degrees, but easily was in the 50s an hour later. Good thing it was a nice day as our group was all over the place today, some of us did part of the ride in one direction while others did it the other, quite the comedy out there. One good thing, no one had any breakdowns so we all made it back in one piece.

I felt pretty good through the first 50 miles and then started to feel it a little bit in the legs. Still had enough to power any hills at the end, but overall very happy and feel like the work on the trainer has paid off even though the overall speed was a little slower than I had hoped. The numbers from the Garmin on the link below.

Also had the opportunity to jump on a scale during the ride to check my rate of dehydration, will post the photo along once Melinda sends it to me. Turns out I lost 30lbs in the first 38 miles of the ride!

The Weight In

http://connect.garmin.com/activity/78413831

Weight: 164.2

Categories
Gear Ironman Lake Placid

Test ride outside

Tomorrow is the first long ride outside and I needed to make sure that everything was in working order and it is quite nice out today. Hopefully tomorrow will be just as nice. Went for a short 10 mile ride and it was good to get out and actually ride on the road. The new Power Meter, Crank and Cassette all worked great. The deraileurs all seemed to be shifting right on the money as well. Hopefully if all goes well, tomorrow will be more of the same.

http://connect.garmin.com/activity/78080388

Weight: 164.4

Categories
Ironman Lake Placid

Small Gains

This morning was my CP30 test and was the 4th test I’ve taken. I was able to eek out another gain in watts, but a small one. I guess a gain is a gain and I shouldn’t complain. My last three tests have been 248,254 and 259, gaining about 5 watts per every 4 weeks of training. It doesn’t seem like much, but over the course of 10 miles it is about 30 seconds. Ok, so that really isn’t a whole lot, but it is something. I guess one way to look at it is that it is kind of like bench pressing your max. The gains start to come much slower the stronger you get.

Over the course of the next 4 weeks of training I’m going to try to incorporate more leg exercises in my weight routine to build some strength in my legs. The hard part will be figuring out which day or days to do that. The best option may be to to do it after my rides on Tuesday and Thursday. I’m going to have to put some more thought into that.

Weight: 166.6