Making my weakness a little stronger.
I made an appointment to have my running stride analized and get some new running shoes.
We found that my left leg was slightly collapsing to the inside and my right leg was falling slightly to the outside. That'd be a good thing if I was running clockwise on a curcular track with a slope to the inside like a velodrome. No such thing.
I've known for years that my right leg is slightly shorter than my left and thus when I run, the difference is magnified and I get all sore in the knees and hips. So...
During my stride analysis, we added a small lift/insole to my right shoe that leveled my hips out.
Then we tried some shoes that better suited my stride and natural foot action (which is nearly strait-on) to be most efficient and condusive to foreward motion rather than falling off a bit to my right all the time. So far, so good.
A few weeks ago, during my knee rehab, I started looking into changing my running style to the Pose Method or Chi Running to develope and maintain a mid-foot or fore-foot strike. It's coming along slowly but I'm noticing less aches and pains in my knees and hips. With my new shoes and lift, I'm looking forward to becoming a stronger runner.
You're never too old to change.
Saturday
60 min group spin w/ tri club
main set was 5 min time trials
alternating 85% effort, 2 min ez, 95% effort, 2 min ez, repeat.
60 min Body Flow class at the YMCA
3 hour dinner party with tri clubbers. eat, Eat, EAT.
Sunday
45 min. aerobic run on indoor track cuz it was -10 with -35 winchill.
New shoes and worked on pose method of running (mid-foot and fore-foot strike).
60 min kick boxing class w/ 4X3min rounds with sparring partner.
Monday
Swim
WU 200s, 100k, 100s
12x25 stroke drills @ :40 as:
1-3= sighting every 6 strokes/free drill
4-6= fist/OK
7-9= triple switch bk/"L"stroke back
10-12= choice drrill/free build
4x100 IM/nf dr @ 2:10
4x200 fr @ 3:40 desc.
2x100 IM/nf @ 2:10
3x100 fr @ 1:55 descending.
4x50 kick @ 1:15
4x75 pull @ 1:20 (quick turnover)
100 ez
3,000 total. 75 minutes
45 min. strength/weights.
60 min Body Flow class at the YMCA
Monday, February 11, 2008
Thursday, February 7, 2008
Sweat rate and IMC training days 7-8
I know I sweat while biking and running but I've been curious if I sweat or lose fluids while swimming so I decided to start checking with my swim sessions. My YMCA has a really nice digital scale in the locker room so before and after my swims, I checked my weight. Holy moly, what an eye-opener. I know my maximum sweat rate on my bike or run is 4 pints per hour (1/2 gallon or 4 pounds) on hot summer days. It's less depending on exersion and outside temperture.
Now here's the eye-opener. When I swim in an 83 degree pool, I sweat (fluid loss, not peeing) an average of 2 pints per hour! (2 pounds). That's a whole quart of water every 2,500-3,000 yards.
If I extend that data to my ironman swim of 1:04.00 (IM Switzerland 2007), I'm at least a quart low going in to T1. Gee, I guess it's pretty dang important to start drinking as soon as I get on the bike to catch up on fluids and keep them up.
Here's a little namonic divice to help with how much water weighs.
"A pint is a pound the world 'round." 1 pint weighs 1 pound.
I've read some other methods of how to calculate your sweat rate by weighing yourself before and after a workout and then figure out how much fluids you took in during the work out and subtract that from your weigh-in and 6.02 times 10 to the 23rd power of E=MC squared....please!
Here's what I do. I really suck at math so I've learned to adapt an easier way.
I know about how many water bottles I need for any given work out.
Let's use my bike rides as an example. During a 120 minute ride, I'll go through almost two 20oz. bottles. Rather than doing that hard math. I fill up 2 bottles, get naked, and stand on the scale while holding the 2 bottles and note my weight.
After the ride, I take the 2 bottles (at least one is empty and one might have some liquid remaining) and get naked again and stand on the scale while holding the 2 bottles again and note my weight. The weight difference is the fluid loss.
4 pounds is 4 pints. 5 pounds is 5 pints etc.
Why get naked for the weigh-ins? I assume that if I weigh myself clothed before and after my workout, the after workout weight would include my sweat soaked clothing and throw off the weight of fluid loss because the fluid loss from my body is still clinging to my cloths.
Oh sure, it gets tricky if I refilled one bottle along the way or ate a PB&J sandwich but I just don't bother checking sweat rate on those days. I only check when I know all things are controlled.
Easy for me.
Thursday
60 min Body Flow (Tai Chi, Yoga, core work)
60 min Spinning class
40 min run:
10 min wu
20 min aerobic w/ 4x20 sec. fast w/ 40 sec. ez between.
10 min ez
Friday
Swim
WU 400 free, 100 Kick, 100 pull
5x50 backstroke @ 1:00
3 times:
3x50 drills @1:00
3x200 Kick as:
200 flutter @ 4:45
200, last 25 of ea. 100 dolphin K @4:45
200 k and s by 50's @ 4:05
Yeah, I'm one slow kicker.
600 pull @ 8:55:
1st 300 anchor catch then rotate hips
2nd 300 long and fluid strokes
4x50 @ 1 min. restrict breathing every 7 strokes
100 ez
2,800 total. 65 minutes.
Now here's the eye-opener. When I swim in an 83 degree pool, I sweat (fluid loss, not peeing) an average of 2 pints per hour! (2 pounds). That's a whole quart of water every 2,500-3,000 yards.
If I extend that data to my ironman swim of 1:04.00 (IM Switzerland 2007), I'm at least a quart low going in to T1. Gee, I guess it's pretty dang important to start drinking as soon as I get on the bike to catch up on fluids and keep them up.
Here's a little namonic divice to help with how much water weighs.
"A pint is a pound the world 'round." 1 pint weighs 1 pound.
I've read some other methods of how to calculate your sweat rate by weighing yourself before and after a workout and then figure out how much fluids you took in during the work out and subtract that from your weigh-in and 6.02 times 10 to the 23rd power of E=MC squared....please!
Here's what I do. I really suck at math so I've learned to adapt an easier way.
I know about how many water bottles I need for any given work out.
Let's use my bike rides as an example. During a 120 minute ride, I'll go through almost two 20oz. bottles. Rather than doing that hard math. I fill up 2 bottles, get naked, and stand on the scale while holding the 2 bottles and note my weight.
After the ride, I take the 2 bottles (at least one is empty and one might have some liquid remaining) and get naked again and stand on the scale while holding the 2 bottles again and note my weight. The weight difference is the fluid loss.
4 pounds is 4 pints. 5 pounds is 5 pints etc.
Why get naked for the weigh-ins? I assume that if I weigh myself clothed before and after my workout, the after workout weight would include my sweat soaked clothing and throw off the weight of fluid loss because the fluid loss from my body is still clinging to my cloths.
Oh sure, it gets tricky if I refilled one bottle along the way or ate a PB&J sandwich but I just don't bother checking sweat rate on those days. I only check when I know all things are controlled.
Easy for me.
Thursday
60 min Body Flow (Tai Chi, Yoga, core work)
60 min Spinning class
40 min run:
10 min wu
20 min aerobic w/ 4x20 sec. fast w/ 40 sec. ez between.
10 min ez
Friday
Swim
WU 400 free, 100 Kick, 100 pull
5x50 backstroke @ 1:00
3 times:
3x50 drills @1:00
3x200 Kick as:
200 flutter @ 4:45
200, last 25 of ea. 100 dolphin K @4:45
200 k and s by 50's @ 4:05
Yeah, I'm one slow kicker.
600 pull @ 8:55:
1st 300 anchor catch then rotate hips
2nd 300 long and fluid strokes
4x50 @ 1 min. restrict breathing every 7 strokes
100 ez
2,800 total. 65 minutes.
Wednesday, February 6, 2008
Training update
I know it's kinda boring to just post workouts I've done and probably even more boring for others to read. But, it keeps me honest.
You may notice I don't have much running in my training yet. I'm almost over a minor knee injury and a foot issue so the runs will slowly pick up in the next few weeks.
Tuesday. (day 5, IMCA Training)
60 min aerobic bike on trainer with new bike!
5 min wu
4 sets alternating big ring and small ring in 15 tooth gear.
(3 min. big at 90-100 rpms. 60 sec. ez. 3 min small at 100-110 rpms. 60 sec ez)
5 min cool down.
I had a hard time keeping up the rpms and staying in aerobic zone so I shifted easier to the 17 and 19 tooth at times to keep my heart rate down.
6:30 PM
60 min Fitness Yoga class at the YMCA (challenges strength, flexibility and balance)
Wednesday (day 6).
Swim. 500 wu. stokes of choice (alternated freestyle and backstroke)
2 sets of 5x50 stroke drills (various stroke and kick drills).
100 FAP (fast as possible)(rest 20 sec)
400 @ 7:20 (made it on 6:39)
100 FAP (rest 20 sec)
300 @ 5:30 (made it on 4:55)
100 FAP (rest 20 sec)
200 @ 3:50 (made it on 3:35)
100 FAP (rest 20 sec)
100 non freestyle ez
3x100 kick @ 2:30
4x50 nf @ 1:10
100 ez
3,000 total. 75 minutes.
You may notice I don't have much running in my training yet. I'm almost over a minor knee injury and a foot issue so the runs will slowly pick up in the next few weeks.
Tuesday. (day 5, IMCA Training)
60 min aerobic bike on trainer with new bike!
5 min wu
4 sets alternating big ring and small ring in 15 tooth gear.
(3 min. big at 90-100 rpms. 60 sec. ez. 3 min small at 100-110 rpms. 60 sec ez)
5 min cool down.
I had a hard time keeping up the rpms and staying in aerobic zone so I shifted easier to the 17 and 19 tooth at times to keep my heart rate down.
6:30 PM
60 min Fitness Yoga class at the YMCA (challenges strength, flexibility and balance)
Wednesday (day 6).
Swim. 500 wu. stokes of choice (alternated freestyle and backstroke)
2 sets of 5x50 stroke drills (various stroke and kick drills).
100 FAP (fast as possible)(rest 20 sec)
400 @ 7:20 (made it on 6:39)
100 FAP (rest 20 sec)
300 @ 5:30 (made it on 4:55)
100 FAP (rest 20 sec)
200 @ 3:50 (made it on 3:35)
100 FAP (rest 20 sec)
100 non freestyle ez
3x100 kick @ 2:30
4x50 nf @ 1:10
100 ez
3,000 total. 75 minutes.
Tuesday, February 5, 2008
Tah Dah!
Here she is. I haven't named her yet.
I finished building her late last night and went to bed feeling so happy.
She was my first one. No, not that "first one". She's the first bike I've bult up from parts. Oh sure, I've always wrenched on all my bikes but she's the only one...OK, again, not that "only one". Hey, I'm a guy, we love our tools and...oh, would you just stop it!
I'm pretty happy with the way things turned out.
Tonight I'll ride with her on the trainer. Yehaw!
Her specs:
Frame and fork: QR carbon size M (56)
Drive train: Zipp cranks and bottom bracket
Rear deraillier: Sram Force
Cockpit: Vision Tech carbon base bar and aero bars
Shifters: Sram TT carbon
Brake levers: Vision Tech
Brakes: Sram Force
Bottle cages: Bontrager carbon.
Wheels: Shimano SH-500, tough road training wheels.
Engine: 156 pound male. 5 foot 8 inches...blah blah blah.
I ended up using a dremel tool (picture below) to very carefully grind out the small section inside the carbon aero bars that was stopping the shifters from being installed properly. I don't recommend doing this to new, expensive aero bars. I'm a bit dumb and live on the edge so I did it just to see if it could be done. It can be done but next time I'll get all parts and components that are compatible and don't need grinding and retro-fitting.
Dreaming of all things fast.
sorry for any spelling errors, spell check isn't responding right now.
Monday, February 4, 2008
Assembly delayed
I had a very productive weekend...mostly.
My bike was (emphasis on 'was') all built up by Saturday noon so I took it to my tri shop for a fitting.
I didn't have the handle bars wrapped nor did I cut off the excess brake and shifter cables as I knew some final adjustments would be made before doing that.
I set my bike up on the shop trainer, changed into my tri uniform and mounted up for the fitting to begin.
Shop technician, Trent, hooked me up to 'retul' and we went to work.
The 'retul' fitting program is computorized and I was fitted with sensors along one side of my body starting at the wrist, elbow, shoulder, hip, knee, ankle, heel, and toe.
Trent: Start pedaling and then shift up into your big ring so you're under load.
Me: Yes sir.
Trent: See this side shot of a stick figure on the monitor? that's you.
Me: Cool.
Trent: Now shift up in the big ring and we'll start the analysis. Pedal like you're racing.
Me: OK, here we go.
Trent: Keep pedaling so we can get some good numbers.
We did this several times and each time we changed my saddle hight and body position to produce the best numbers (data sets that fall into the acceptable levels recommended by...experts).
All diled in and we knew that my aero bars needed to be gut back by about 3/4 of an inch so I could work the shifters without having to slide my elbows foreward and off the elbow pads. I know this when I bought the aero bars and many aero bars are made a little long expecting that they'll be custom fitted.
I took my bike down into the mechanics den and cut my Vision carbon aero bars at the prescribed length.
When I inserted the shifters back into the bar ends for mounting, they hit an obstruction so I looked into the end of the bars to find that there was a change in the thickness of the aero bar and the inside diameter abruptly changed to a smaller diameter. The shifter insertion bottomed out which left the shifters sticking out about 1/2 inch too far and beyond reach when in the aero position. Not good.
Mechanic said they have adapters to solve this problem. Good.
Mechanic gave me a set of said adapters. Good.
I attempted to attach the adapters but they were threaded the opposite direction and were not compatible with my Sram TT carbon shifters. Not good.
Mechanic checked on line and said we can call them (Sram or Vision) on Monday (when they're open) to seek a solution.
I hung up my now partially dis-assembled bike in lay-a-way, hung my head, and went back upstairs.
I talked with the shop manager (very astute and knowlegable about all things bike) and she said there is likely not a solution to the incompatibility issue between Sram shifters and Vision aero bars except to exchange the shifters for another brand that fits. Not good.
But, we'll see on Monday or Tuesday.
Training summary days 2-4
Saturday. 8:00 AM club group spin
One hour of various intervals, one leg pedaling drills, and big ring simulated hills.
Sunday. 8:00 AM run.
EZ aerobic for 30 min.
Then 4x20sec. fast pace w/ 40 sec. recovery jog.
10 min ez jog cool down.
11:30 AM Kick-boxing
Warm up
4x3min rounds with sparring partner. Maximum intensity last 30 sec. of each round.
Push-ups and core work
Cool down
Stretch
Monday. 6:30 AM Swim.
300 wu
8x50 dr @ 1:05 (2 sets of 4) 1= 6 count, 2= catch-up 3= fingertip, 4= R arm/L arm
3x50 build @ 1:00
500 time trial at 7:57
100 ez
200 time trial at 3:09
150 recovery swim
10x75 pull w/ paddles and bouy @ 1:15
6x75 kick @ 1:40
100 ez
3,100 total. 75 minutes.
6:00 PM Weights
7:45 PM. Body Flow
My bike was (emphasis on 'was') all built up by Saturday noon so I took it to my tri shop for a fitting.
I didn't have the handle bars wrapped nor did I cut off the excess brake and shifter cables as I knew some final adjustments would be made before doing that.
I set my bike up on the shop trainer, changed into my tri uniform and mounted up for the fitting to begin.
Shop technician, Trent, hooked me up to 'retul' and we went to work.
The 'retul' fitting program is computorized and I was fitted with sensors along one side of my body starting at the wrist, elbow, shoulder, hip, knee, ankle, heel, and toe.
Trent: Start pedaling and then shift up into your big ring so you're under load.
Me: Yes sir.
Trent: See this side shot of a stick figure on the monitor? that's you.
Me: Cool.
Trent: Now shift up in the big ring and we'll start the analysis. Pedal like you're racing.
Me: OK, here we go.
Trent: Keep pedaling so we can get some good numbers.
We did this several times and each time we changed my saddle hight and body position to produce the best numbers (data sets that fall into the acceptable levels recommended by...experts).
All diled in and we knew that my aero bars needed to be gut back by about 3/4 of an inch so I could work the shifters without having to slide my elbows foreward and off the elbow pads. I know this when I bought the aero bars and many aero bars are made a little long expecting that they'll be custom fitted.
I took my bike down into the mechanics den and cut my Vision carbon aero bars at the prescribed length.
When I inserted the shifters back into the bar ends for mounting, they hit an obstruction so I looked into the end of the bars to find that there was a change in the thickness of the aero bar and the inside diameter abruptly changed to a smaller diameter. The shifter insertion bottomed out which left the shifters sticking out about 1/2 inch too far and beyond reach when in the aero position. Not good.
Mechanic said they have adapters to solve this problem. Good.
Mechanic gave me a set of said adapters. Good.
I attempted to attach the adapters but they were threaded the opposite direction and were not compatible with my Sram TT carbon shifters. Not good.
Mechanic checked on line and said we can call them (Sram or Vision) on Monday (when they're open) to seek a solution.
I hung up my now partially dis-assembled bike in lay-a-way, hung my head, and went back upstairs.
I talked with the shop manager (very astute and knowlegable about all things bike) and she said there is likely not a solution to the incompatibility issue between Sram shifters and Vision aero bars except to exchange the shifters for another brand that fits. Not good.
But, we'll see on Monday or Tuesday.
Training summary days 2-4
Saturday. 8:00 AM club group spin
One hour of various intervals, one leg pedaling drills, and big ring simulated hills.
Sunday. 8:00 AM run.
EZ aerobic for 30 min.
Then 4x20sec. fast pace w/ 40 sec. recovery jog.
10 min ez jog cool down.
11:30 AM Kick-boxing
Warm up
4x3min rounds with sparring partner. Maximum intensity last 30 sec. of each round.
Push-ups and core work
Cool down
Stretch
Monday. 6:30 AM Swim.
300 wu
8x50 dr @ 1:05 (2 sets of 4) 1= 6 count, 2= catch-up 3= fingertip, 4= R arm/L arm
3x50 build @ 1:00
500 time trial at 7:57
100 ez
200 time trial at 3:09
150 recovery swim
10x75 pull w/ paddles and bouy @ 1:15
6x75 kick @ 1:40
100 ez
3,100 total. 75 minutes.
6:00 PM Weights
7:45 PM. Body Flow
Friday, February 1, 2008
IM Canada training. Day 1
Woke up at 5:30AM
Swim at 6:30 AM
300 wu as 100 free, 100 back, 100 free
5x50 Kick @ 1:15. 1 min rest.
300 free @ 5:10. 1 min rest
4x50 free @ 1 min. 1 min rest
250 as 50 free, 100 back, 100 free @ 4:40. 1 min rest.
3x50 free @ :55. 1 min rest.
200 as 50 free, 100 back, 50 free @ 3:15. 1 min rest.
2x50 free @ :50. 45 sec. rest.
100 as 25 free, 50 back, 25 free. 1 min rest.
1x50 free @ :45. 45 sec rest.
50 ez pull with pull bouy. long strokes, glide.
50 ez swim
2,000 yards. 50 minutes. Whew.
Tonight at 5:30 PM. 1 hour bodyflow.
Bodyflow?
It's a class at the YMCA that includes Tai Chi, yoga, and core work. Great for flexability and abs.
My bike build is nearly complete. I should have it done this weekend.
Y'all have a good weekend.
Swim at 6:30 AM
300 wu as 100 free, 100 back, 100 free
5x50 Kick @ 1:15. 1 min rest.
300 free @ 5:10. 1 min rest
4x50 free @ 1 min. 1 min rest
250 as 50 free, 100 back, 100 free @ 4:40. 1 min rest.
3x50 free @ :55. 1 min rest.
200 as 50 free, 100 back, 50 free @ 3:15. 1 min rest.
2x50 free @ :50. 45 sec. rest.
100 as 25 free, 50 back, 25 free. 1 min rest.
1x50 free @ :45. 45 sec rest.
50 ez pull with pull bouy. long strokes, glide.
50 ez swim
2,000 yards. 50 minutes. Whew.
Tonight at 5:30 PM. 1 hour bodyflow.
Bodyflow?
It's a class at the YMCA that includes Tai Chi, yoga, and core work. Great for flexability and abs.
My bike build is nearly complete. I should have it done this weekend.
Y'all have a good weekend.
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