Rockman Bike Part 2

Today IronCraig and I did the Rockman Half Ironman bike course. For me, that makes 2 days in a row. I am tired. My total mileage over the last 3 rides (4days) is 163 miles.

Total Mileage = 56M

Total Ride Time = 3:15:30

Avg Pace = 17.2MPH

Rockman Bike

(The picture is me from the 07' Rockman 1/2 Iron)
This was my first Reconnaissance ride for the Rockman triathlon. This was a solo ride on my road bike. I kept the cadence high and slowly built a faster pace the entire ride. The first 35 miles was an easy effort, the last 21, not as much.

Total Bike Distance = 56 Miles

Total Bike Time = 3:00:00 (on the dot)

Avg Pace = 18.7MPH

Long Recovery Ride

(My Road Bike)

It was a beautiful morning in the Rock River Valley. I went on a long, easy paced ride. I kept my cadence high with easy gearing (no big ring). I gave my Tri Bike a break and used my road bike today.

Total Distance = 51.0 Mile

Avg Pace = 16.4MPH

Peanut Butter Duathlon

4th Place Overall, 1st Place Age Group
Today was a fantastic day for racing. 60 degrees and sunny. There were roughly 100+ racers.
Trail Run-2Mile
I started off fairly strong settling into about 8th or 9th place. I was having fun on the grass and dirt trails with a few rolling hills. The footing was treacherous mud and slop at times, but that made it more fun. At the 1 mile marker I was @ 5:53 pace. I did not think I was going that fast. I certainly have not run that fast since 08'. I was feeling decent though and I kept a fairly steady pace, easing off just a little to finish up the 2 mile first leg in about 12:30. This put me somewhere between 7th-10th place.
T1
Biggest disapointment of the day. Even though I practiced, the transition was just too slow. Then I must have set some sort of record for how long it took to clip into my pedals. 4 people passed me while I was fiddling around.
Bike-14Mile (Very Hilly)
Within the first mile I repassed the people who had passed me in the transition. I also passed 1 or 2 others. 1 person passed me after about 4 miles and I did not let him get out of my sight. For the next 8 miles or so I used him as my carrot on a stick. He was about 15 yards up on me and I kept him at that distance. With about 2 miles left, I decided it was time to pick up the pace a bit. I passed him and did not see him for the rest of the race. At this time I had moved up to 4th place but did not know it.
T2
This time I had a very quick transition. Nice and smooth. No wasted movements. I zipped up my laces on my racing flats and was off.
Trail Run-2Mile
All of a sudden I was completely alone. No one in front of me and no one behind me. I was starting to hurt a little. The mud, slop, and hills weren't so much fun anymore. I kept focusing on one quick foot over another. That was the only thing I could do since all of my competitors were either far behind or far ahead. I gave all I could and finished up the 2nd 2 mile run in 6:49 pace (12:38).
Total Time = 1:07:59
I was somewhat pleased, but I want more. I hope I can look back at this race as a springboard to bigger and better things.

PS- I must mention 2 other things.
1) IronCraig http://schlawin.blogspot.com/ had a strong showing today. Congratulations.
2.) The biggest news in triathlon. My 3.5 yr old son got a new bike today. The Red Rocket! He is psyched. He was riding it thru the house today like a terror. Tomorrow while mommy is at a wedding shower, we will be working on his Aero position. Oh yeah! He is shown above on his old bike.

Race Time

4/30 = 25:00 Run
4/29 = 40:00 Trainer Bike - High RPM

I am really excited for the PB Duathlon tomorrow. I just have one prediction going in. PAIN. I will lay it all on the line and give everything I have. Look for a race report tomorrow.

Transition Training

IronCraig and I did the out and back Sinnissippi Park route today from my house.

Run: 28:30

Then after the run we practiced duathlon transitions behind Bally's Fitness. We did an extreme Mini duathlon a few times.

1. Transition Duathlon x 1 lap = ???
2. Transition Duathlon x 2 laps = 1:56
3. Transition Duathlon x 2 laps = 1:40

Transitions are the 4th discipline in triathlon. This was the first time I have ever specifically practiced my transitions. Hopefully it will save me about 30 seconds in the Peanut Butter Duathlon.

Then later tonight I did a short trainer bike workout.

Bike Ride Time = 30:00 (110RPM)

Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles

Fitness is an Adventure!

Today I finally commuted on my bike. I have been talking about this for a while and today was the day to pony up. I rigged my mountain bike last night with head and tail lights and got some other various commuter supplies ready.

This morning at 6:20 I was on the road to Swedish American Hospital for my pediatric clinical rotation. It was a short ride, but good little warmup to riding my mountain bike with a large/heavy backpack on. It is not exactly a fast setup, but it is practical. By the time I finished with clinical it was almost 12:45. With class scheduled at 1:45, I knew timing was going to be a little tight. I quickly road home and wolfed down a PB & Jelly sandwich, switched out some textbooks and was on the road by exactly 1:01:30.

In order to make it in time to print off preclass lecture notes, I was going to have to ride my mountain bike more like a speedy road bike... I was making pretty good time but not good enough. I decided I needed to start taking some shortcuts. Bad idea. I am not from Rockford and still don't know the area as well as St. Paul or Cedar Rapids. My shortcuts were initially working but I eventual got caught in a deadend/cul-de-sac area.

I could hear the traffic from a main road to the north of me and knew thats where I needed to be to stay on track. I was blocked in though. There was a large grassy/timberish field with various terrain and a few commercial type buildings between myself and where I needed to be. I couldn't even see the main road, but I could here it. I slowed down and paused for about 5 seconds and then thought "hey, I am on a mountain bike, I don't need roads"! So I built up some speed, hopped the curb, and was "off roading". It wasn't long before I saw the busy main road. I crossed it and was back on track. Disaster averted. I looked at my watch and was making pretty good time. Until, "uh oh" a DETOUR sign. The city picked today to do roadwork. I thought about busting through the road work section in a sprint but thought I better play this one safe. Unfortunately the detour took me through some pretty heavy traffic. I zigged/zagged a little and cut through the last block on a grassy field. When I arrived at the bike racks my watch said 1:30:30. WHAT A BLAST! I have never had this much fun on my way to class.. I took my seat in class with a little bit of sweat on my brow, but it was worth it. I felt a little bit like a kid again. After making the return commute home here is my estimated bike totals for the day.

Total Ride Time = 1:10:00

Estimated Distance = 20 miles

Fat Blaster

No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 21
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tricep Pushups = 20
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 7
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250
    Total Time = 36:30

4/11 - Workout: Bike Trainer = 1:01:00

Fat Blaster Super Sets

I was able to lift with my legs for the first time in quite a while. I finally feel free from injury. I did one of my fat blaster circuits with super sets: Alternating an upper body exercise with a lower body exercise, sandwiched around a cardio sprint. 19 total sets with no rest between.

1. Nordic Track Ski = 3:00
2. Wide Grip Pullups = 10
3. Burpees = 15
4. Squats = 135LB x 10
5. Nordic Track Ski = 1:30
6. Incline Dumbell Press = 66LB x 10
7. Burpees = 15
8. Front Squat = 75LB x 10
9. Nordic Track Ski = 1:30
10. Close Grip Pullups = 13
11. Burpees = 15
12. Dumbell Dead Lift = 66LB x 10
13. Nordic Track Ski = 1:30
14. Dips = 16
15. Burpees = 15
16. Swiss Ball Hamstring Curls = 15
17. Nordic Track Ski = 1:30
18. Shoulder Press = 75LB x 10
19. Burpees = 15

Total Time = 25:40

Then immediately after Circuit

Run = 20:00(treadmill)

Bike Trainer Workout

I got some recovery time in this week and focused a little bit on my studies. I hope to be refreshed and ready to go now. Felt real strong today.
Bike Trainer

• 1:00:00

Bike Trainer Endurance

On my schedule today was the Rock Cut Trail Series 20k. But I am skipping it to make sure my hamstring is fully healed. Instead I did a long bike trainer workout.
Bike Trainer

• 2:05:00(high RPM)

Add on Edit: Later in the day it was so nice that I took my mountain bike for a little spin. I acually went pretty hard. The route was from my house, to Rock Cut State Pk, 2 loops around the park and back to a friend's house.

Mountain Bike

• 1:34:30
• About 26M

Total Bike for the Day

• 3:39:30
• About 62M

Bike Trainer High RPM

Easy spin tonight on the Bike Trainer. I kept the RPM's at about 100. My hamstring feels strong again. I am itching to do some high intensity stuff on the bike/run but I will hold off for a while. I want to make sure it is fully healed.
Bike Trainer

• 1:00:00

Fat Blaster

No rest in between sets!

1. Nordic Track Ski = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 9
5. Nordic Track Ski = 2:00
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Nordic Track Ski = 2:00
10. Incline Dumbell Press = 66LB x 9
11. Burpees = 15
12. Power Clean, Jerk, Push Press = 75LB x 7
13. Nordic Track Ski = 2:00
14. Close Grip Pullups = 12
15. Burpees = 15
16. Standing Shoulder Press = 75LB x 10

Total Time = 24:00

Then immediately after circuit:

Bike Trainer = 25:00

Bike Trainer Workout

Yesterday I didn't have time to post my workout.
3/17
Bike Trainer = 50:00

Swim Fast without Swim Training

Is it possible to swim fast without swim training? Obviously swimming practice/training is the best way to swim faster. But I think I might have stumbled upon 2 ways to swim faster without actually getting wet.

The 1st way I stumbled upon by accident. It is circuit-cardio weight interval training. NOT any old circuit weight lifting, but a very specific type. They are what I have called "Fat Blasters" in previous workouts. The "Fat Blaster" consists of a series of 7-14 different multi-joint weight lifting exercises sandwiched around a cardio activity such as jump rope, burpees, or nordic track ski machine. So, to review, here is an example: 1) Jump Rope full speed for 2 minutes 2) Pullups to failure 3) Jump Rope full speed for 2 minutes 4) Dips to failure, continue alternating a cardio sprint activity with a mult-joint weight lifting activity until you cry uncle. Here is the kicker - no rest in between. Sometimes I do these workouts at home, but when I do them at the gym, people look at me like I am Ivan Drago from a Rocky movie. While they are all waiting in between lifting sets, I am running from speed Jump Rope, to Pullups, to burpees, to power cleans, etc. without resting. I am sweating like a pig and out of breath with my heart rate sky high. They are waiting for their next set or watching paint dry, or something.

I think it has helped my swim for this reason: Every year I begin swimming after a long layoff of many months. When I first get back in the water, initially I am only able to swim about 100 yards before my form seriously begins breaking down. So in that first month, I usually do a lot of 50yd and 100yd intervals with rest in between (workout total 800yds). This year after doing "Fat Blaster" workouts I was able to do 5 x 400 and 6 x 400 at a pretty steady clip. That is at least 4x the distance per interval and 3x the total workout distance!! Although I can not prove that the lifting intervals are the only reason for the dramatic change, it is the only thing I can identify that is different this year compared to the past. I think the lifting intervals help because they mimic the strength/endurance requirements of swimming. In triathlon style distance swimming, it requires the ability to perform repetitive multi-joint upper body strength movements while at an elevated heart rate. The "Fat Blaster" workouts require the same type of thing. This new discovery gives me another reason to try and keep fitting these "Fat Blaster" workouts into my schedule...To hear about my second way of swimming faster (without swimming) check back later.

Swim 6 x 400 Yards (Tot = 2,400 yds)

1. 400 yds = 7:12
2. 400 yds =6:55
3. 400 yds = 6:57
4. 400 yds = 6:56
5. 400 yds = 7:17
6. 400 yds = 7:32

IronCraig http://schlawin.blogspot.com/ and I then went for an easy spin outside since it was so nice. Our route took us from our neighborhood to Rock Cut State Park, and then one loop around the park. This was the first time that I have been outdoors this year. We had to stop often for traffic and roadblocks, etc. and we took it real easy for the most part.

Bike

• Tot Distance = 26.6M
• Tot Ride Time = 1:44:30
• Avg Speed = 15.2mph
• Max Speed = 30.7mph

QuickLift(No Rest: 3 minutes total)

• Widegrip Pullups = 12
• Dips = 16
• Closegrip Pullups = 8
• Push ups = 20

Light Bike Trainer Workout

My hamstring is starting to feel a little better. I think I will take a little break from running though.

Bike Trainer

• 40:00 (Varied cadence and gearing)

Swim Workout

The picture above was not from my actual swim workout today. This is me 16 years ago (age 16) in my first triathlon. It was the original Pigman. Back then I was bulking up and training for football. Times change.
Today was my first swim since the Peregrine Charities Triathlon about 6 months ago http://www.athlinks.com/results/64443/95454/8495093/Peregrine-Charities-Triathlon-~-2008.aspx
Even going into that triathlon I had not swam for a couple of months. Things will certainly change this summer before the Ironman. I plan on doing a lot of long distance lake swimming. Today I was relegated to the YMCA pool.
5 x 400 yards

1. 400 yds = 7:16
2. 400 yds = 7:15
3. 400 yds = 7:20
4. 400 yds = 7:35
5. 400 yds = 7:45

From a swim training standpoint this was not a smart workout to do. I probably should have done some drilling and shorter intervals concentrating on form. But I wanted to test myself a little to see how the layoff had affected my swimming fitness. Although my form broke down quite a bit and I wasn't the fastest, I was pleased to be able to do over a mile without training.

Fat Blaster 21

I was a little bit down in the dumps the last day and a half because I think I strained my hamstring a little bit and have not been able to continue my plan of workouts. The craziest thing is how I strained it. I did it while walking down a flight of stairs holding my 1 and a half year old daughter. She was making a funny squirming movement and I in turn made a funny movement to compensate and prevent her from hitting her head on the wall. --Bam!Strained hammy. Of all the ways! What a wimp. Hopefully it is not as bad as I think.
I realized just how dependent I am on exercise for overall mood and brain function. After 40 hours of not working out, I was feeling kind of sad and negative. Luckily, I have been doing some cardio/weight workouts that don't put stress on the hamstring. The one below, I did tonight. After I did it, I felt refreshed and positive again.
No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 23
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tri Bench = 135LB x 8
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 8
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250

Total Time = 38:30

Total Jump Rope Reps = 2,750

Overall I felt a little lethargic. My time was not as good as I normally could do. But I definitely did get stronger as the workout went on. I was coming out of my funk and was beginning to stop feeling sorry for myself.

This injury is going to cause me to deviate from plan. Even though I hate non-lake swimming, some lap swimming may be in my future.

Bike Trainer Speed Workout 3

This is the 3rd in a series of 6 bike trainer speed workouts. This workout is similar to a tempo run - but on the bike. It is supposed to be done close to the Functional Threshold Power zone (FTP) or at the same pace as a 40k Time Trial. At this pace, should also be the anaerobic threshold, where you are (just barely) not taking in enough oxygen to meet body requirements. Lactic acid accumulates in the muscles and they become fatigued. Eventually, at this pace, an athlete is unable to continue.
Unfortunately, I don't have a power meter, so I am estimating my effort by 1) percieved exertion 2) Heart rate monitor.
I estimate that my Functional Threshold Power (FTP) zone is at about 162BPM (plus or minus). So I tried to keep my HR within about 5BPM of 162. Unfortunately, I was just a little on the low side, but it was still a real tough workout.

1. 7 minutes easy spinning - warmup
2. 8 minutes in saddle @ FTP - 150BPM (Now 15 min mark)
3. 2 minutes out of saddle @ FTP - 165BPM
4. 8 minutes in saddle @ FTP - 154BPM (Now 25 min mark)
5. 2 minutes out of saddle @ FTP - 170BPM
6. 8 minutes in saddle @ FTP - 159BPM (Now 35 min mark)
7. 2 minutes out of saddle @ FTP - 172BPM
8. 8 minutes in saddle @ FTP - 165BPM (Now 45 min mark)
9. 2 minutes out of saddle @ FTP - 175BPM
10. 1 minute in saddle @ FTP - 170BPM (Now 48 min mark)
11. 12 minutes easy spinning - cool down

That makes for 1 hour total ride time. 41 minutes were @ my estimated Functional Threshold Power (FTP). Stay tuned for workouts 4-6. Power Up. Weight Down!