Training Log Archive: Sid

Did sets of 20 at maximum weight as time was short. Strength felt good in general.

Light abs and back just to tone.

Moderate stretch after routine. Need to add balance soon.

Checked out triathlon wave swim at Terry Fox Pool. Pricey at $11 for drop-ins. Waves were tough swimming near the edge. Biceps got tired in 400m warmup. Followed by 400m breathing 2,3,4 & 5. Next was 2 x 25m on 1:00, the same on 0:45 and again on 0:30. Final 2 x (200m kick 100m swim)
The wave pool was interesting but they turned it off after 1/2 hour. Great training swimming into it!!

Easy ride on tri-bike. Roads were wet but great weather. Felt good to get back on the bike after Muskoka. Legs were fine! Tried to keep at 90 rpm cadence as the roads were relatively flat.

Walked around the La Salle park map to get feel for controls so as to set GHO training for this week. Beautiful view for the skyway and Hamilton Bay. Will set a course to highlight lookout points.

Warm up for weights.

Quick workout with reps of 20 at near maximum weight. Strength seemmed good. No soreness from last workout.

Leg, arm and back stretch after workout. Leg flexibility seemed fine.

Decided it was time to have my knees checked over. Booked an appointment at a local Sports Medicine Clinic and had a general assessment. Went for xrays afterwords as recommended before next visit.

Start to winter hockey. Tie game. Not much exercise as the rest of the boys were not up to speed yet.

Warm up for weights.

Back to the weights finally. Did every machine using light weight but 100 rep sets. Overall endurance felt good but I will have to work on my strength. Good start after the half ironman and no fatigue the next day.

Abs and back exercises but took it easy.

Nice leg and arm stretch to finish things of. Quads were not that flexible but I have been worse.

Took a ride around Hilton Falls. Tried a double black diamond trail by mistake and walked a fair bit of it. Went over the handle bars once and ding my chin. The difference between road and mountain bike suggests this may e worthwhile for cross training.

C • Cross Training 2

End of baseball season playoffs. We lost 3 games and did not advance to the elimination round.

First winter game. Legs felt a bit weak after the 1/2 IM. Tie game though.

Lost the last regular season game but hit and ran okay.

Event: Ironman Muskoka 70.3
 

MUSKOKA 70.3 Breakdown below. Transition Swim to Bike 8 minutes, Bike to Run 5 minutes.

C • Congrats! 2

Swim went well! Rented sleeveless wet suit and wore C3 singlet under neath to prevent an alergic reaction. Got a start position near the bouy line and started well. People were swimming into me from the beach but relaxed and pulled strong. A little indigestion at the 4th buoy but fine after. Had trouble with people drifting into me but my swim line seemed good. It got shallow and weedy on the last 200 m. A little wobbly getting out the water with feet on the cool side but felt great otherwise. Light jog up to bike.

Started bike section in light rain. The plan was to take it easier n the bike and save legs for the run, my weakness. The new road section to Dwight was bad but took it slow and reached Hwy 35 in good shape. The longest climbs were to Dorest so ensured a good pace. Tried to go high cadence but power low cadence felt better. Tended to pass women going up hill but they passed me on the downhill. Reached Dorest in good shape but found the organizers' promise of lots of toilets false. There was only one so I kept going instead of lining up. Had drank one bottle and ate about 400 cal by this time. Rain varied between heavy and light on Hwy 117 to Baysville. Luckily, the temperature was about 20 C. Trying to save legs and ate another 200 cal.
At Baysville finally hit a washroom. There was 2 there. On Brunell Road kept an even pace over the many hills to the South Portage cutoff. The fresh section of road was brutal. It made me glad that I had lock tightened all the gear bolts on my bike. Others were not so lucky and gear was all over the course. Saving legs for the brutal last 8 km to the Deerhurst, I reached South Portage and headed for home. The less lucky had trouble on the 7 tough climbs before the tranistion. It bucketed rain on the last crazy downhill and I could barely see the corner turn. Reached home in good shape.

Felt a light headache in last bike section but my HR had dropped from the start to finish. This made me think I had eaten too much. I had also consumed near 2 litres of electrolyte fluid. Wet change to run gear but body temperature felt fine.

The run section started well though had to hit the washroom. Legs felt great and I started at a good clip. Ran over first two hills and down Cookson Bay Road. Legs felt okay on the Jones Lane out and back but I had to have a Pepsi, could not resist my favourite pop. On the way back, stomach was sloshing around and getting a bit uncomfortable. Walked up the steep climb at the end of the Cookson Bay Cresent and begin the run up the long hill on Hwy 60. Next was the Golden Pheasant out and back and I felt like I was starting to lose it but hit the turn around in good shape and head back. Hit the washroom again before returning to Hwy 60 and ran towards the trail. Starting to lose speed as people I had passed were picking me off. Walked ran the last .5 km before crossing the road to the trail. Soon after this it was apparent that my right knee was going, getting sore and I was starting to limb. Walk / run 200m intervals and stopped again at the washroom. Calculating the numbers, it was obvious that I was going to finish easily but may not be able to run on my right knee. I ran downhills and walked uphills to save it. It recovered a bit but not enough to return to a full run. With 3 km to Deerhurst and then 6 km on the golf course, it was no time to get crazy. Contined walk / run pattern but power walked where possible. On reaching the golf course, started a light lope on the downhills but uphills were a challenge. With no reason to get crazy, I just walk/ran home. The golf course went on forever with loopy sections skirting fairways. The rain was still light to heavy and the trail was flooded out in many sections. Not running as much, my core temperature was dropping but HR was still above 100 rpm. Crested a hill and ran in the last .5 km passing a few injuried racers.

Not the best run I ever had!! After, I was hobbling on my right knee. I was thinking I should have used less power and more cadence on the bike and I would have been able to lift my leg more and saved my right knee. Picked up my post race dry gear but it had not been protected from the elements as advertised and was very heavy, soaked in rain. Made it up the hill to the resort and to the food area for a 15 minute line for pizza. Knee was near exhaustion so I collapsed on the carpet to eat and let it recover. The rest help the knee enough to allow for the 2 km walk to the buses for transportation to the truck. We were in no shape to ride the bikes with 40 lb plus of gear in the rain to the vehicles. A little cold waiting for a bus but I made it to the truck. Cars were lined up everywhere trying to retrieve bikes. We decided a hot shower at friends would allow the area to clear. After a great shower and dry clothes, we returned to find the area vacated and only about 200 bikes left, making pick up easy.

A very tough and interesting first Half Ironman. Reports had the bike and run course as the most difficult in Ontario at least. The bike had more climbs than at the Lake Placid Ironman in the " mountains". Not likley do this race again as to conquer it once is enough. Being the first event here, the organizer did a great job on trinkets, food volunteers and a crazy course.

Light ride to check over tri bike and gears before Sunday's race. Everything looks good. Cadence sensor was off a bit and needed adjustment.

Won another game.

Lazy swim at River Grove just to keep the feel before Sunday.

Length Swim at River Grove. Did the 2 km in 44 minutes. Easy practice for Sunday. Everything felt good. Bilateral breathing and sighting now and then.

Light bike ride in Milton area. Torrential downpour meant I started to get cold by the end. Good practice though for next weekend and Lake Placid in 2009. It rained heavy all day in Lake Placid this year.

Light bike run after ride. Warmed up relatively quick and felt good until knees thawed.

First part of a light practice triathlon started with a 3 loop swim at Kelso. Swim was okay but could do with a few more next week to keep technique.

Second part light bike read from Kelso north. Legs felt good. Tired to keep right heel down to stop tightening of my right gastoc.

Finished the practice with run on trails and road west of Kelso.

Finally won a game again.

Easy Cycle before brick. Right leg lower muscles were aching to start but this was an easy ride.

Run part of the brick. Ran slow and it felt tough to start but was cruising by the end. Legs felt better after than before cycling. Stretch and cool water soak after.

Open water swim at Kelso to get the feel for sighting at Muskoka. I was a bit wiggly but was able to breathe to both sides and sight forward now and then. Tried breathing 6 and 2's with sighting on the 2 period. Swim felt good through legs were likely everywhere. It would be more relaxing with a wet suit but I have to figure out how not to have an allergic reaction.