Training Log Archive: ChiefIn the 7 days ending May 19, 2013:
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Sunday May 19, 2013 #
7 AM
Triathlon race (American Triple T - Half) 6:43:52 [4] 70.3 mi (5:45 / mi) +20000m 3:03 / mi
shoes: Solomon XR Crossmax CS
Race#4: Half Iron distance;
Distances: 2k swim, 55.5 mile bike & 13.1 mile run.
Sore & heavy legs made it a bit challenging to sleep but I was ready to finish the weekend well!
Friday & Saturday was all about pacing & saving myself but today was the time to empty the tank!
Race started at 7:30 - a 30min delay due to fog but I was flying right out of the gate on the swim. I settled into good rhythm & started passing people left right! 29mins later with fastest 2k - probably best swim so far. I was happy!
Bike: The hills started sooner than other 3 races and I started well for the 1st half of the first lap. There were a lot of big climbs (longest 3.5k) & scary downhills and even more 'false flats'. But an hour into the ride, I started feeling sick - something was wrong. I couldn't eat or drink & soon was dropped! I had to pull over & force the gel, water & salt/elecrolyte pills in! Not really sure what happened - probably pushed myself too hard on the swim or just tired legs from the day before catching up to me. Had a miserable lap but things can only get better from there!
Last 3miles of the first lap was nice & flat and I started feeling good again! Was able to catchup & pass a few people on this stretch before heading back to TA. Water exchange & some banana/cookies and on to the 2nd lap. By now we had a group of 5-8 people who leap frogged until the end. I had these 2 girls from waterloo - one would catch up to on the hills and couldn't get the 2nd one off my tail! We worked together & started catching people ahead. I attacked all the downhills & flat sections on this lap. On one of the big long downhill, I got upto 72kmph and pulled away from the group.
Run: Sun was now in his full glory. 2 laps of the same run course as the day before, with lots of climbs. Maintained pace on first lap & attacked on the 2nd. Trading my road shoes with solomon worked in my favor!
Crazy weekend with so many races, awesome chance to test my nutrition, recovery strategies, awesome people and crazy to scary climbs/downhills (bike course would claim couple victims in each race - some to hospital).
Glad to have finished the weekend in one piece. The course definitely pushed my limits & now I have a sense of how my ironman events would go!
Distances: 2k swim, 55.5 mile bike & 13.1 mile run.
Sore & heavy legs made it a bit challenging to sleep but I was ready to finish the weekend well!
Friday & Saturday was all about pacing & saving myself but today was the time to empty the tank!
Race started at 7:30 - a 30min delay due to fog but I was flying right out of the gate on the swim. I settled into good rhythm & started passing people left right! 29mins later with fastest 2k - probably best swim so far. I was happy!
Bike: The hills started sooner than other 3 races and I started well for the 1st half of the first lap. There were a lot of big climbs (longest 3.5k) & scary downhills and even more 'false flats'. But an hour into the ride, I started feeling sick - something was wrong. I couldn't eat or drink & soon was dropped! I had to pull over & force the gel, water & salt/elecrolyte pills in! Not really sure what happened - probably pushed myself too hard on the swim or just tired legs from the day before catching up to me. Had a miserable lap but things can only get better from there!
Last 3miles of the first lap was nice & flat and I started feeling good again! Was able to catchup & pass a few people on this stretch before heading back to TA. Water exchange & some banana/cookies and on to the 2nd lap. By now we had a group of 5-8 people who leap frogged until the end. I had these 2 girls from waterloo - one would catch up to on the hills and couldn't get the 2nd one off my tail! We worked together & started catching people ahead. I attacked all the downhills & flat sections on this lap. On one of the big long downhill, I got upto 72kmph and pulled away from the group.
Run: Sun was now in his full glory. 2 laps of the same run course as the day before, with lots of climbs. Maintained pace on first lap & attacked on the 2nd. Trading my road shoes with solomon worked in my favor!
Crazy weekend with so many races, awesome chance to test my nutrition, recovery strategies, awesome people and crazy to scary climbs/downhills (bike course would claim couple victims in each race - some to hospital).
Glad to have finished the weekend in one piece. The course definitely pushed my limits & now I have a sense of how my ironman events would go!
Saturday May 18, 2013 #
Event: Adventure Rage 24 hour AR
7 AM
Triathlon race (American Triple T) 2:50:00 [4] 33.0 mi (5:09 / mi) +10000m 2:39 / mi
shoes: Zoot ADVANTAGE 3.0 SHOE
Race #2: Sat morning
Distances: 1500m swim, 24.8 mile bike, & 6.55 mile run
Good sleep & felt ready for the race. Already had sense of climbs on the sprint in race#1 but didn't know that would be the easiest of the hills on the course.
Swim: Another TT start & it started great. Although I suffered in the beginning, soon settled down & started passing people. Knew I was going to loose time on the climbs & hence decided to push a bit on the swim which worked out well with -ve splits.
Bike: First 5k was almost nice and flat and then the story of the weekend began. About 12k into the bike comes this 26% grad hill right after a 180 degree turn! Quads started screaming but the climb continued on at 12% now for about 2k! Longest climb about 3.5k! By the time I was comfortable with climbs comes the equally steep, fast downhills with twists & turns!
Downhills actually made me nervous & I had two more races to go!
Saved myself on the climbs & carefully negotiated downhills and let it loose on the flats. But there were actually more false flats than flats!!
Now onto the run.. luckly it was on fire road & like the bike first half is almost all climb! Saved my stiff legs on the way up & let it loose on the way back. Leap frogging with this other guy also helped!
Some pasta, a nap & 5hrs to the race #3!
Distances: 1500m swim, 24.8 mile bike, & 6.55 mile run
Good sleep & felt ready for the race. Already had sense of climbs on the sprint in race#1 but didn't know that would be the easiest of the hills on the course.
Swim: Another TT start & it started great. Although I suffered in the beginning, soon settled down & started passing people. Knew I was going to loose time on the climbs & hence decided to push a bit on the swim which worked out well with -ve splits.
Bike: First 5k was almost nice and flat and then the story of the weekend began. About 12k into the bike comes this 26% grad hill right after a 180 degree turn! Quads started screaming but the climb continued on at 12% now for about 2k! Longest climb about 3.5k! By the time I was comfortable with climbs comes the equally steep, fast downhills with twists & turns!
Downhills actually made me nervous & I had two more races to go!
Saved myself on the climbs & carefully negotiated downhills and let it loose on the flats. But there were actually more false flats than flats!!
Now onto the run.. luckly it was on fire road & like the bike first half is almost all climb! Saved my stiff legs on the way up & let it loose on the way back. Leap frogging with this other guy also helped!
Some pasta, a nap & 5hrs to the race #3!
3 PM
Triathlon race (American Triple T) 3:13:00 [4] 33.0 mi (5:51 / mi) +12000m 2:45 / mi
shoes: Zoot ADVANTAGE 3.0 SHOE
Race #3: 25m bike TT, followed by 1.5k swim & 6.55m run.
A little different format now with 40k bike TT first followed by swim & run.
After 20 mins warm up & 20 mins waiting for my turn, I was off on the course. I had to hold myself back from going fast in the beginning with fresh legs. Suffered again on the big climbs (longest upto 3k) but got through it.
At race HQ, organizers warned us about these crazy downhills & to take it easy. Sure enough comes this longest & steepest downhill that claimed couple people by the end! It was scary to say the least & I was worried that my breaks are gonna give away and that I would fly off the cliffs!
Sun was angry by now & I was running out of water. Then in a matter of minutes rain started pouring down and with crazy winds. While everyone slowed down, I started speeding up (probably the stupidest move ever). It didnt take long to realize that I was on tarmac with oil spots & on super slick tires - was back to my senses now! Last 5k was mostly flat with a bit of decline. I loved that stretch as I was able to pass about 15 people & reached about 45kmph!
Swim went awesome with better time than race#2 as I was warmed up after the bike. And the run was hard now as the rain made the terrain slippery & my road shoes didnt do well.
Happy that I was still in one piece & have just one more race to go! A quick massage, take out & was in bed soon for early start next day!
A little different format now with 40k bike TT first followed by swim & run.
After 20 mins warm up & 20 mins waiting for my turn, I was off on the course. I had to hold myself back from going fast in the beginning with fresh legs. Suffered again on the big climbs (longest upto 3k) but got through it.
At race HQ, organizers warned us about these crazy downhills & to take it easy. Sure enough comes this longest & steepest downhill that claimed couple people by the end! It was scary to say the least & I was worried that my breaks are gonna give away and that I would fly off the cliffs!
Sun was angry by now & I was running out of water. Then in a matter of minutes rain started pouring down and with crazy winds. While everyone slowed down, I started speeding up (probably the stupidest move ever). It didnt take long to realize that I was on tarmac with oil spots & on super slick tires - was back to my senses now! Last 5k was mostly flat with a bit of decline. I loved that stretch as I was able to pass about 15 people & reached about 45kmph!
Swim went awesome with better time than race#2 as I was warmed up after the bike. And the run was hard now as the rain made the terrain slippery & my road shoes didnt do well.
Happy that I was still in one piece & have just one more race to go! A quick massage, take out & was in bed soon for early start next day!
Friday May 17, 2013 #
5 PM
Triathlon race (American Triple T) 31:00 [4] 5.0 mi (6:12 / mi) +250m 5:22 / mi
slept:7.0 shoes: Zoot ADVANTAGE 3.0 SHOE
Was excited to take on this challenging race but biggest hurdle was 9+ hrs of driving!
Started at 6:45am & after a really long day of driving to Portsmoutn, OH I got to race HQ at 4:30 - just 30 mins before the first race start - phew!
Super sprint:
Time: 31:07
Distances: 250m swim, 6k bike & 1 mile run
This is a warmup race, designed to give a taste of what is next!
I didn't even had time to setup my bike & hence had to race on my heavy training wheels with less gears - not suited for hilly rides like this. Plus my legs were lazy & tired from driving!!!
Started at 6:45am & after a really long day of driving to Portsmoutn, OH I got to race HQ at 4:30 - just 30 mins before the first race start - phew!
Super sprint:
Time: 31:07
Distances: 250m swim, 6k bike & 1 mile run
This is a warmup race, designed to give a taste of what is next!
I didn't even had time to setup my bike & hence had to race on my heavy training wheels with less gears - not suited for hilly rides like this. Plus my legs were lazy & tired from driving!!!
Monday May 13, 2013 #
Note
(rest day)
Tapering for the big weekend!