Get Outside for a Ride

It was a great day to get outside for a ride today. Sunny, warm (for this time of year, at least) and clear. There was, however, one thing that was essential to remember bring with you – a friend who was willing to let you ride on his wheel for a while. The wind was crazy out there. Fortunately, I had a great ride with some awesome windbreakers, er, I mean friends. After a coffee at Starbucks, I came home and baked a pie. Pie tastes really really yummy after a good long ride.

Here are the ride stats:

2h14:37, 57.0km, Avg HR 141, Max 161
Avg 25.4km/h (see it was windy), Max 41.6kph (it feels like a pro when you’re riding on the flats, with the wind at your back)
Avg Cad 88, Max 112, 1188 Kcal

Cuddly Friends

Overall, it was a busy week with Xmas parties canceling workouts during the week.  The weekend involved the Vanoc 2010 volunteer training, so I only managed the bike commute downtown.  Because of the Vanoc workshop, I ran my long run on Saturday. My route to MacDonald Beach was awesome!  Almost 30km, right from my doorstep, with almost all of it on trails.  I’ve got this pile of old socks and spare running gloves that I’ve been saving.  This week (and weekend) I finally found some time to put them to use.  These cuddly friends are going to be secret santa gifts… if I don’t fall too much in love with them first.

Weekly Totals – Dec 1-7th, 2008

swim bike run core/stretch
1hrs – 3200m 1h15 3h40m ~38km 1.5hr Yoga

Totals: 5:55 + 1.5h Yoga

Week Highlights

This week the highlights included a big day of spin/swim on Wednesday and two runs with Penney.  She’s becoming quite the runner.  Friday’s swim included a 100m TT where I pulled off a 1:24.

swim bike run core/stretch
2hrs – 4.7km 3h25 4h ~40km 2hrs

Weekly total = 9:25 + 2hrs core/stretch/yoga

On the weekend, some wet mountain biking with Bronwyn and Clayton was in order. On Sunday’s run, I went much longer then I would have by myself thanks to good company. Thanks, Andrew. It was a flat route with perfect running weather, misty and warm. A good solid weekend of training. A couple of naps, and I’m feeling pretty good.

An Epic Ride from Seattle to Portland

Here’s my description of the STP. It’s a 200 mile ride (322km on my bike computer) from Seattle to Portland. No, it doesn’t follow the I5! You can check out the route map and see that we were on beautiful country roads the whole time. We even spent over an hour on a bike path! It was 11.5hrs of riding, 14hrs from start to finish – a day longer then IronMan. It was my first time doing the STP, and I joined the crazy 1/4 of the ~10,000 riders that complete the ride in one day.

I rode the whole time with my Uncle Doug*. He showed up at my place on Thursday evening and we headed down to Seattle on Friday at around noon. After an agonizing 2hr wait in the border line-up, the short trip from Vancouver to Seattle turned into an epic 5hr road trip. I guess the epic wait fits into the theme of the weekend where everything is just a bit longer then you would like. We stayed at the residences at the University of Washington along with approximately six hundred 12 years old kids. Oh my, I almost throttled them. I’m sure that I used to be that excited to be at summer camp. But when you’re looking at a very early wake call – having kids running around outside your dorm, is not the ideal situation. So after a non-sleep on Friday night, we dragged ourselves out of bed at 3:30am Saturday morning.

From the dorms, we walked down to the start line in the UW parking lots and threw our bags onto the Portland truck. At 4am in the morning, the UW parking lots was alive! Close to 10,000 riders do this event – most Continue reading

So, How Was The Ride?

Epic… I did the Populaire ride in 5:48, although it’s very arbitrary how they assign your time. The guy who arrived after me got an arrival time of 5 minutes earlier. I started the day by adding a detour of 7km to the route. I was following a bike group out on River Road, caught up to them, starting chatting with them only to discover they weren’t part of the ride. Uh oh. I did a U-turn right in the middle of that conversation. It serves me right for riding without really being awake. So my version of the Populaire was 148km.

After that I paid a lot of attention to the route. It was funny. This big peloton of guys kept catching up to me. They would zip past me and then after the next turn they would all of a sudden be behind me again. Basically, they were getting lost at every turn. Eventually, they got lost enough that I just dropped them. I rode by myself the whole way – except for one windy stretch where a guy, called Francois, pulled me along. Sitting on his wheel in the wind was awesome, but I paid for the extra effort later.

It was very tough to keep going after everyone else finished. Everyone else was chatting and lounging at the finish. I must have looked out of place industriously filling water bottles and eating way more then my share of the goodies. I did enjoy myself riding. My feet felt great, and the new saddle felt as good as 6+ hrs in the saddle can feel. Riding home from Fort Langley to Richmond seemed like a good plan … However, I did find myself thinking, “Who’s stupid idea was this?!”

Especially when I got lost in downtown Surrey. Continue reading

Two Weekends Until Worlds

I’ve got one last weekend of training to go. Next weekend, I’m in Boston for work, and then World’s are upon us. With 40 nations represented, I start with the wave of 85 other women in the F30-34 category. Our start gun goes off at 7:35am in the morning. Ack, that will be chilly! With not too many other waves in front of us we should have a relatively clear bike course. Me, I would have put a few more warning in this bike course video. I wonder what the symbol would look like for “crotch jamming pothole!”

After the 5km time trial at the track last night, I find my legs heavy and I’m definitely ready for the next two weeks of tapering. Last minute training is hard on the body.

5km time trial (ran with Jody)
22:40 (ran an even pace of ~1:48/400m)

BareBones Duathlon

Barebones Duathlon – Provincial Championships – 3rd place F30-34 ~1:50 (official results) 5km, 32km, 5km; 23:23, 1:03:35, 23:19

Race summary

  1. Wind, wind, and more wind. A nasty head wind along East Side Road = 20km/h on the way out, 40km/h on the way back
  2. The field was full of pro’s. I raced alongside NZ’s Samanth Warriner (OK, I admit, I wasn’t exactly right beside her). She’s amazing!
  3. I enjoyed myself (see my big smile in the photo)

Happy Mothers Day! Can you spot my Mum in the photo?

New World Record

I set a new (personal) world record for my bike commute home last night. 42 min flat. That smashes my old record (from Feb 07) by over five and a half minutes. After all this tapering, resting, and “go forever” stuff, it felt good to blast out the intense hammer home. I like being fit!

A note to my readers… Thanks for your messages, my IronMan Canada race report is coming. I need some weekend time to bring the post together. Thanks again to everyone for their support. My favorite part of the day was the continuous support from the fans, the community, and my family and friends.

Peach City Rocks

Peach City Runners put up aid stations on the IMC bike course this weekend. Cold water, free gatorade, and lots of friendly encouragement. It was awesome!

bike
5h:55:12, 157.0km
Avg HR 137
2992 Kcal (12 gels + 3 gatorade = 1500Kcal intake)
Avg Sp 26.5km/h, Max 72.4
Avg Cd 88, Max 111
run
45 min brick
(ate 2 gels on the run)

One More Swing at Bat

I’m heading up to the Okanagon this weekend for one last ride of the IMC bike course before the big day. I’m a little worried that my body will protest. The plan is to take it easy. It’s the last big build week for everyone so I’m sure there will be lots of people out on the course. In fact, the local run shop Peach City Runners is setting up two aid stations (at the out/back and at the top of Yellow Lake) for all the IMC folks out training. What a cool community thing to do. I’ll stop for sure, if only to say, “Thanks for your support, you guys are awesome!’

bike
35:45, 14km easy spin
Avg Sp 23.7km/h, Max 31.3
Avg Cd 83, Max 96
testing out the new rear cassette, 11-25