Day 5

My body was getting locked up, like the tin man with no oil, the running mornings felt awful. So first thing on Day 5 was a 2 mile run on the coast. This was just to get loose so I could spend some quality time stretching. I stretched everything I could think of for more than 30 minutes. It worked, felt good.

I was able to get on the bike at 1 pm and I was feeling rested and ready to go. It was about 72 degrees. I did the route for the longer Saturday ride around here. It includes an 1100 ft climb, about 5.3 miles for about 32 minutes of uphill. Past Lake Casitas.
Over 4 hours, more than 65 miles. Stopped at Subway in the middle.

Training Camp: Days 2-4

So, day 1 was the ride in the ride I blogged earlier.  I will keep this post short.

Day 2: early morning: 6 mile run along beach.  nothing further. Huge mexican food dinner spinach enchiladas.

Day 3:early morning 4.5 mile run along beach; 35 mile ride with some efforts in there. Huge mexican food dinner, chicken burrito especial.

Day 4:  rest .  some beers, skipped dinner, eating disorder?
Weight loss is progressing well.  The picture below is part of the run route.

Training camp in Cali; pictures included, they tell the story so far.

Had the bike packed well. The TSA ALWAYS messes with it. Airline fees are out of control. 150 extra each way?! They tried to add the $35 second bag fee too.

Woke up to beautiful weather. Actually got up at 5am and did work until 8:20am, then it was group ride time.

Various groups met elsewhere and then a grand central meeting on the beach.

Central California has a lot of riders. Big group.  Today was "Sunday Worlds" a shorter faster group ride. 

Some famous bad asses too.

The group ride was "spirited" I guess, I didn't know the route and the hills so it was a challenge for me.  Those accelerations around tight corners and up hill are tough to manage.  I am fairly fit from cross-training (not cyclocross, I mean running and crap), but I was still working hard.
I added some miles to get over 60 for the day, and a tanline. Weather in the 70s.  This week should be full of training and fitness (when I am not doing real work which is the reason I'm here.  This is truly a work trip where I brought my bike; this is a close as I get to "training camp"  ugg).

Hello trainer my old friend, I've come to sweat on you again...

...the sounds of silence.  More like the whirring, buzzing, humming of an indoor fluid trainer and fan.  This was my Sunday, following a very enjoyable and spirited Saturday. 

Saturday kicked off the 2011 season with a fantastic team ride.  It may be the closest we get to a training camp this year.  I got in almost 70 miles and felt good.  I am starting to think that I am more fit now than I was during the race season.  Could it be that I need to adjust my in-season training to include some cross-training or gym time?  I think so.

Last off-season was an excellent POWER building experience.  I saw some awesome numbers.  However, The body weight went up due to a lack of planning.  Additionally, the training plan needed to be tweaked to match my strengths and weaknesses.  Specifically for muscles, my hip adductor complex is WEAK.  My hip flexors are also WEAK.  Those two areas are being moved to the begining of the gym routines; hit them while you're fresh.

Part 1. The "Half Full Tri" Bike Split: Heart rate and elevation data. The dehydration curve.

Howard County, Maryland is not a flat place.  A 56 mile time trial (ok, it was part of a tri) through the area was hilly.  Posted here is the heart rate and elevation profile.  Garmin data indicate about 4000 ft of up-down, up-down, up-down. (click on the graph, it is massive)

The temps were cool enough, however if you examine the heart rate you will see a general decline in heart rate over the 2 hour and 41 minute effort.  This is a mistake on my part for several reasons.

1. Better hydration the days before was needed.
2. Better hydration during the effort was also needed.
3. A negative split, or at least a steady effort, is what I wanted.

Lessons have been learned.

Finding Motivation (and keeping it)

How was your season?  Is it over?  Mine was "ok" after stopping training middle of 2009, I have been training for about 10 months now.  My race season is over and I feel good about it.
How did your season go?  I did a good job of balancing life and training/racing.  I never really felt screwed or trapped either way, although real life demands are always surprising.  I finally got over my initial WATTAGE infatuation and returned to the basics: self-talk and breathing.  I got the opportunity to re-learn the art of time trialing.  It really is challenging for me to have the right effort at the right time for an hour.
So in the middle of September what are the important goals?

• Maintain continuity of training.
• Continue weight loss.
• Cross train.
• Get back to the gym for the "transition phase."
• Monitor injuries:  I have been wrestling with Achilles Tendonitis, it gets inflamed quite easily.  

What are some good ways to stay motivated?

• KEEP IT FUN, KEEP IT NEW!  Sign up for running events, or multi-sport events (mine are: The Nation's Triathlon, Savage Man Tri, Army-10 Miler, Half-Full Tri). OR find a fellow blogger who is similar in talent to you and swear that you will beat him or her in the next multisport event (Half-Full Clydesdale?  MINE!)
• ACCOUNTABILITY: Keep talking to your buddies about training and racing. (check out my team's blog)
• VISUALIZE:  Listen, we all lie to ourselves constantly.  The trick is to tell yourself the best lies.  One way to absolutely trick your mind and your body is to use your imagination.  Pick an event from next season and decide how awesome you will be.  Imagine that until part of you thinks it has actually already happened.
• GOALS: Set the date and time for your next off-season power test.  With races out of the way you can spend the time and effort to do this.

New aero helmet?

Apparently, at a recent Brazilian fashion show, they decided to get down the runway with the least amount of drag.