G8r80's training / dieting / cycling / log

REST DAY! I do not have time to read up on you this morning, but REST!!!!!

tomorrow work up a light sweat in whatever disciplin you wish, give abotu 60 - 70% of your typical workout- based on heart rate. Try not to feel any sustaine heat in your muscles.

May I recommend you go out to dinner at Burn's Saturday night! I'll meet you there ;)

See ya Sunday at 6:15.
 
As it worked out, yesterday was a rest day. Today, I ended my class early (yessssss) and headed for the new hotel.

Swam 500m freestyle, using every 2 stroke right side breathing. Rested, momentarily, after every full lap (10 times). Did the last 2 lengths bilateral 3x, but that is taking some time to get used to. This was a much better showing than in October at this same hotel when I struggled to do 400m. Breathing while swimming, like jumping out of a perfectly good aircraft, are not natural actions...

Did 1 hour on the stationary bike at a pedestrian pace, probably 10 - 12 on the borg rpe scale. No muscle heating at all.

Ran 2 miles on the treadmill at 9.5min pace. Lower shins started getting tender.

8 x 3 lat pull downs. (The only machine in the place).

Tomorrow, I will ride 2 laps around the neighborhood (8 miles) at a pedestrian pace and get ready for Sunday.

Picked up a sweet pair of Shimano road shoes at a clearance at an REI - $75 instead of $150 and they have the ratchet strap that I like, a couple of extra tubes and some rim tape. The ones I like are not carried by my local bike shop.

For those who don't know it, Flyinfree and I are riding the on Sunday, a nasty 102 mile hilly ride, yeah there are hills in Florida and we will see the absolute worst of them. We have agreed to ride as a team for the first 95 miles and then every man for himself to claim the sprint prize!
 
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Sunday: the day of the Horrible Hundred bike ride.

I leave the house at 6am and meet up with my Flyinfree. We drive the 1.5 hours to Clermont, where the place is packed! Cars and bikes everywhere. There are lines everywhere for registration and to use the porta potties. We get out t-shirts, check in, drop our stuff off in my truck and we're ready to go. I had only slept about 4 hours the night before and 4 hours the night before that.

The timer finally winds down to 0:00 and we're off - all 2000 of us. I try to hook up with some riders that are going our speed but we are either passed by faster riders or are passing slower riders. At the 17mile mark, we skip the first sag stop as we weren't ready to stop. We motor on to the 34 mile stop and break, fill our water bodies, grab a bite to eat (bananas, fig newtons and plain cookies). We pass the entrance to "Sugarloaf Mountain" but don't go up it. I am surprised. Flyinfree flats and we spend 15 minutes or so getting him going. We continue on to the 45 mile sag stop where I lose track of FF. I think he is ahead of me, but he ends up taking a wrong turn and ends up about 40 minutes behind me.

By the 50 mile mark, 1/2 way, I am fatigued but humming along, averaging 17 mph for the time on the bike. With the relentlous hills, but fast downhill descents, that does not seem bad.

At the 72 mile mark sag station, I look at a map and am shocked by the level of sadism displayed by the course designers; they postponed all the named hills and Sugarloaf Mountain for the 82 - 85 mile markers! I have tackled all these before, but after 30 miles, not 82! Unbelievable.

I had passed a guy, Kevin, on a $7000 Italian bike who grabbed my wheel and followed me for the last 10 miles. When I remarked at the sag station that I was totally fatigued, he said "then I'd hate to see you when you are fresh". He was about half my age and in good shape so I was quite flattered by this remark.

We climb all 6 of the named hills. I am in my lowest gear, which is a not-very-low 39/21, partly because I like the "corncob" look and partly because of my stupid ego, which won't allow me to have a lower gear on a road bike. Go figure... To conquer the hills, I have to get out of the saddle on all of them and basically stand on the pedals for 30 seconds to up to 2 minutes. Very tiring! We get pas the 6 named hills but still have to face Sugarloaf Mountain. I stop, rest, stretch my quads and wait until my heart rate is down to less than 110 and then I go. I get a running start and get about 1/2 way up before my legs just won't allow me to make it all the way up, standing on the pedals for 1/2 mile! I knew that if you try to start up from a standstill, you cannot get going, but if you pull into a driveway you can get going. I wait until my heart rate is 95 and re-start. This time, I climb the remainder, passing about 10 cyclists pushing their bikes. I make it to the top, hook up with Kevin who had stopped and re-started on the road and how we are home free, or so we think....

We stop at the last sag station 20 minutes before they close. We refill and refuel and are looking at the last 17 miles anxiously. We go 14 miles when, upon a quick and unexpected ascent, my rear derailleur, which, now, I suspect was slightly bent, jams into the rear wheel, breaking a spoke and the rear hub before the derailleur is then jammed into the spokes, causing me to come to a quick, but safe, stop. I try to shorten the chain and ride it as a single speed, but the rear wheel is bent from the broken spoke and I am done for the day - at 99 miles with 3 miles to go! The rear derailleur (Campagnolo Chorus) is sheared off and I will have to make some tough decisions soon. While I am waiting for the sag van to show up, FF shows up 30 minutes after me. We agree to call our "race challenge" a draw and he leaves me after I assure him I am okay. The sag van shows up 20 minutes later, I load up and he takes me back to my vehicle where I load up FF's bike and we go home.

Totals: 99 miles, avg. speed 16.8 mph, 6:30 hours riding. I had a target of 6 hours total riding time.

I have no regrets.

Flyinfree will be posting pics on his journal.
 
Gator! YOU ROCK dude! What a great ride, and a great description of it! Sounds like an amazing event!!!! GREAT JOB!!!!!
 
Awesome job! :beerchug:

Though if some guy half my age on a $7000 bike followed me for 10 miles, I probably would have said, "hey! How's about you take a turn??? If not, how about you buy me that bike???!!!" Ha-ha!
 
agreed. I hate when people draft off me without the favor being returned!
 
Today was a lower body recovery day, but I had an appointment with a swim coach. I swam 4 lengths of the pool (25m each) and he observed my swim and gave me some training protocols. I stayed and swam an additional 500m, although I have to rest for 15 seconds after each length. I hope that will improve considerably and soon.
 
Today was a lower body recovery day, but I had an appointment with a swim coach. I swam 4 lengths of the pool (25m each) and he observed my swim and gave me some training protocols. I stayed and swam an additional 500m, although I have to rest for 15 seconds after each length. I hope that will improve considerably and soon.

Were these just ' in pool ' protocols or did he suggest any ' dry-land ' as well ?
 
Were these just ' in pool ' protocols or did he suggest any ' dry-land ' as well ?

These are in-pool protocols. I suspect that once we get going next month he'll have me doing other stuff, including weights. I am impressed with this coach because he is 58 and has completed 3 half-Ironman competitions, abeit 20 years ago.

Sparrow and Sig: I don't mind someone grabbing my wheel if they are a weaker rider and cannot go as fast and are unable to pull. I consider every non-timed event like this a training exercise so I got more training than him. Besides, I had been riding by myself for the last 20 miles looking for Flyinfree and appreciated a little company.

One thing I forgot to mention was that at one point, some @sshole in a Volkswagen holds down his horn while passing riders. He holds his horn down for a good 2 solid minutes and pulls up behind a petite woman wearing a Bobbies jersey (Babes on Bikes - ask Flyinfree about them) and stays right on her tail while she is in the right lane holding down his horn the whole time. If that punk had done that to me or Flyinfree or just about any of the other men on the ride, I would have stopped and confronted him in the road. Then, he probably would have pulled out a 9mm and wasted me but it would have made CNN for sure. I am sure he picked on a woman for that reason. I tried to catch up to the punk but he was flying after he eventually passed the Bobby. Sorry @ss excuse for an oxygen consumer if you ask me.
 
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Check this out G8r80!!!

10 hour time limit adventure race--- and it's a Real Bear!


now, if we can get CBWill to come back maybe we can get a team together. Or maybe we can do a 2 man team event like this. Sparrow did one of these not too long ago.
they also have really long ones,, like 3-4 days!!! yeah baby!! This will bring some ignition to a training plan.

For me right now, I have two events, the 70.3 M-Dot at Disney, and the Vineman if I can still get in. One is in may and the other I am not looking at until I get the money.

Check the link and think abotu these bad boys-- I think we could do this stuff.
 
Check this out G8r80!!!

10 hour time limit adventure race--- and it's a Real Bear!


now, if we can get CBWill to come back maybe we can get a team together. Or maybe we can do a 2 man team event like this. Sparrow did one of these not too long ago.
they also have really long ones,, like 3-4 days!!! yeah baby!! This will bring some ignition to a training plan.

For me right now, I have two events, the 70.3 M-Dot at Disney, and the Vineman if I can still get in. One is in may and the other I am not looking at until I get the money.

Check the link and think abotu these bad boys-- I think we could do this stuff.

OH CRUD this looks AWESOME! I need to find me a team and fly out there! I'm not kidding, that looks just soooo great, you guys should go for it!
 
These are in-pool protocols. I suspect that once we get going next month he'll have me doing other stuff, including weights. I am impressed with this coach because he is 58 and has completed 3 half-Ironman competitions, abeit 20 years ago.

Sparrow and Sig: I don't mind someone grabbing my wheel if they are a weaker rider and cannot go as fast and are unable to pull. I consider every non-timed event like this a training exercise so I got more training than him. Besides, I had been riding by myself for the last 20 miles looking for Flyinfree and appreciated a little company.

One thing I forgot to mention was that at one point, some @sshole in a Volkswagen holds down his horn while passing riders. He holds his horn down for a good 2 solid minutes and pulls up behind a petite woman wearing a Bobbies jersey (Babes on Bikes - ask Flyinfree about them) and stays right on her tail while she is in the right lane holding down his horn the whole time. If that punk had done that to me or Flyinfree or just about any of the other men on the ride, I would have stopped and confronted him in the road. Then, he probably would have pulled out a 9mm and wasted me but it would have made CNN for sure. I am sure he picked on a woman for that reason. I tried to catch up to the punk but he was flying after he eventually passed the Bobby. Sorry @ss excuse for an oxygen consumer if you ask me.

A few things like that happened to me on my century ride in September also. Hick-ugly dudes in the country drivin their daddy's truck thinking it would be fun to stir up the "foreigners" in their "country". Some would come and drive on the wrong side on the road (acting like they were going to hit me), others did horn stuff. It was irritating and this was in the POURING rain, so I was already NOT in a good mood. But yeah, I stuck to the course afraid of even looking at them for fear they'd knock me off in the middle of nowhere and I'd never be seen from again!
 
Sparrow and Sig: I don't mind someone grabbing my wheel if they are a weaker rider and cannot go as fast and are unable to pull. I consider every non-timed event like this a training exercise so I got more training than him. Besides, I had been riding by myself for the last 20 miles looking for Flyinfree and appreciated a little company.


I actually appreciate that response cause chances are if I were at that event I'D be the weaker rider and grateful for the few miles of relief!
 
Interesting....

My mountainbiking buddy, Chris, does something similar to that so maybe we'll recruit him. And, he's 24 and in great shape! But, that's not till labor day, 2008, so we have some time to get a team together - a coed team with Sparrow sounds cool!

The only thing I have booked for 2008 so far are the Bike Across Florida in May (165 miles in 1 day - but mostly flat with no Sugarloaf). My swimming by March should be good enough that I can do a sprint triathlon or two in the first half of next year and then start thinking of an Olympic length by the latter half of 2008. But, if I get the chance to enter some bike races in 2008, I will jump on that.
 
Yesterday I hit the weights at the gym for the first time in a couple of weeks. I find there are too few hours and I have too little energy to focus on muscle development (i.e., weights), speed work (e.g., spinning class and bicycle sprints), and endurance work for one sport, much less the three sports of a triathlon! So sometimes weights will suffer.

Last night's workout was weak because, I think, I hadn't hit the weights in a while and my body is still recovering from the rough treatment I gave it on Sunday. This is what I was able to squeak out:

Squats: 115 x 10, 115 x 10, 135 x 10
Dead lift: 135 x 10 x 4
Bench press: 135 x 10 x 2
Pullups (parallel bars): 6 x 3

Ran 1.4 miles on road (much better than a treadmill) at 10min mile pace. Shins got a little sore and I didn't want to do another lap and risk hurting them. While running, I was focusing on a mid-foot strike, but this is gonna take a little getting used to as my foot does not normally want to strike there; I am usually a heavy heel striker and the musculature, mainly calves, that lift the foot up to allow for a mid-foot strike are sore now. I sure would like to drop 1 minute off my times, into the high 8 min. mile, but I guess that will come with time.

I wanted to do a spinning class this morning but I was too frigging tired.
 
you are a tall robust guy. Verses thinking about getting faster in run pace, try getting longer run time. Take it easy. Speed comes with form and time on the road. Running is not a 'muscle it out, dig for grit discipline. You will learn a high 8 min/mile pace is something you would work on if YOU, with your build and all, were training for 5-10K. 10-11 min is just fine. Let's see you put together 10 of those "consecutively in a row" (if you want a good 4-6 month challenge)

Try not to train with "pace"- time trial athlete's- mentality.

You are projecting endurance events-- train as such.

How were those squats!! hahahaha I swam and lifted last night, and rode my bike to the gym--- dang my crotch is toasted.

FF
 
you are a tall robust guy.

I have never been called robust before, but I am working on my robustness...

Yeah, for an olympic length tri, I would be d@mn pleased to break 1 hour for the 10k run portion (after the swim and bike), which would be 10min mile pace. We'll see. Maybe that won't be realistic.

Gave blood today and they were recruiting alyx donations where they remove your blood, keep the red blood cells, and give back the rest. I'll be curious to see how this affects my performance on Friday when I work out again.

By the way, my stats were: bp: 112/66 with a resting hr of 60. :luxlove: Not bad for a robust 48 old dude... ha ha

Weight: 202 The lowest it has been since 1998. Goal: 185 without losing any strength or endurance.
 
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Sparrow and Sig: I don't mind someone grabbing my wheel if they are a weaker rider and cannot go as fast and are unable to pull. I consider every non-timed event like this a training exercise so I got more training than him. Besides, I had been riding by myself for the last 20 miles looking for Flyinfree and appreciated a little company.

That's a good attitude about it, and the truth is, I'd like to think I'd have the same perspective - whether I'm the one doing the pulling or the drafting.

But after I had enough time to enjoy someone's company for them to get enough of my personality to know that I'd be joking, I'd still make SOME smart-ass comment or another...
 
OH CRUD this looks AWESOME! I need to find me a team and fly out there! I'm not kidding, that looks just soooo great, you guys should go for it!
i missed this one. YOU fly out here and YOU will already have a team. Guaranteed!

i didn't mean anythign by robust, except- robust... maybe Karky will do a definition thread on it and you will feel violated-- hahahaha hold the applause for the end... ;)

ok- scratch robust, and let's say- neither you nor I have a 'runner's build.' :)

i wanna learn more smileys....
 
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