1st Ride of '09.

Well, I got out for a road ride on Friday. I did my out and back loop to I94, about 17.6 miles. This route basically goes up until I94, and then you head back down (with a few small rollers, just to burn the legs a bit!). Needless to say, this time of year in WI there is a bunch of crap on the roads. Salt, rocks, sticks, metal, chunks of unknown junk, you get the picture. Well, I was heading up the last grade nearing i94, when it seemed like the seat was getting bouncy. I was seated and turning a nice, steady cadence, not jamming on it, but just hit my pace and was feeling good! But I was thinking as I cranked, man, this new seat didn't seem that bouncy on the trainer. Hmmm, that's interesting. Wonder why I'm bouncing like that, must be tired. Well, it is the 1st road ride of the year.

Well, I wasn't that tired. And the Fizik saddle isn't that bouncy, really. I looked down and took a hard look at my rear tire, sure enough, it was about 1/2 flat. Dam. And I had just commented yesterday at the LBS that I don't get too many flats, maybe one or two a year, but I was looking for a hand pump small enough to fit in my jersey pocket for back-up air. I'm sure I jinxed myself in saying this, and no, I did not knock on wood.

So I rode the 1/2 flat down a short downhill section to I94, limped it across the Interstate overpass and stopped at a fireworks store on the west side of the intersection. Here is what it looked like:



Lady luck was shining at me, despite my poor luck in my choice of comments the previous day. I had one, yep, one CO2 cartridge with me, so I had one shot at getting the tube inflated (I carry a spare tube every ride, as well as a patch kit; I generally do not patch a tube on the road, too much risk of something not holding and getting stuck with no air way out in the boonies). And I was thinking to myself, as I pulled the tube, found the large metal staple stuck through the tire and tube, you know what happened last time you changed a flat? Yeah, I had one CO2 with that time too. But, that time (last fall sometime), the valve froze and the tube would not hold air. Either that, or I got the one out of one thousand tubes that was defective; either way, that time, I blew the CO2 and the tire was still flat. Game over, time to call the SAG wagon (aka: my wife and the van, hauling kids in two). Today, there was no SAG at home. I started doing a mental run down on who I could call at this time of day to come way out to pick me up.

This time, the tube inflates, and I still had CO2 left over! Wow, that wasn't so bad. I got back home, no other problems. I rode the loop in just over 60 minutes, which is not bad for this time of year. I didn't even have a bike computer mounted, just my Polar F6 for HR. I was OK with that, not worrying about speed or cadence, just riding and going by HR. I might do this more often with early season training on the bike!

By May 1, I'll have this loop down to 56 minutes and change on my road bike, 54 minutes on my TT bike. This route, by the way, is like my tested tride and true ride that I can judge my fitness level on. I can tell if I've had too much coffee that AM, drank too much beer the night before, or if I'm simply off my game. Some days, I feel like complete crap, and don't want to even throw a leg over my bike. But, you know what? These seemingly "bad mojo" days have turned into some of the best riding days I've had since 2006, when I started riding again after my 2nd back surgery. I've ridden this route many, many times, and will do so once again this Spring. I'll post an elevation chart and map one of these days when I get the time.

The weather was fairly nice, especially when you got 10 miles away from Lake Michigan. The temp was 31 deg, it felt like 22 deg with the WC. The winds, speaking of WC, were blowing fairly brisk out of the S/SE at 12-15 mph. So going back in towards Lake Mich was a bit tougher, and a bit slower. Thats another beautiful thing about living in WI; the dreaded winds. Some days, riding into that wind is sheer mental anguish, just pedaling along at 60-65 cad trying to stay upright. But, it adds to that ride, and it sure makes you HTFU and feel good that you did it!

So here's to the start of another road biking season! Whoop, I'm getting psyched up for this one!!

More new gear.

Yes, I think I am addicted to ProBikeKit.com. I ordered new tires yesterday from them, some Continental GP4000 with the famed black chili powder, supposed to make them grip better and last longer. I don't know if that's true, I guess I will find out soon enough. But the price, well, I cannot believe the crazy good prices at PBK. Two tires, free shipping across the ocean, $48. You can hardly find ONE good name brand tire for that price domestically. Hmmm.

The Mavic wheels I ordered last Friday have shipped, should be here in a few days (probably early next week I think). I'm still in shock at the deal I got on those.

I procrastinated on doing my workout today, I just did not feel like doing it. I was initially going to ride outside this morning, go for a quick 15 mile double loop around Wind Point, but it started snowing, so I poured another cup of coffee and sat at the computer. At least I worked on some of the 20 year reunion plans, made a few calls, and did not buy anything else from PBK!

So I waited until 4:58 pm to work out. I didn't feel like spinning for an hour, plus it was getting close to the dinner bell, and the kids were getting hopped up for eats. So I dressed quickly and went for a 5k. Yeah, it was getting dark. Yeah, it was cold. Yeah a little snow was still falling. But, it felt good to get out, despite not really having my heart into the run.

The totals:
27m 10s
374 kcal
158/164 HR avg/max
35% fat cal

I think my Polar F6 was a little off again, which has been a reoccurring theme while running in the cold weather (it was abut 15 deg F). I even soaked the HR strap in hot water prior to heading out, but it still gave some erratic (high) readings at the start of the run. I looked at my HR when I pushed the start button, and I was barely in the mid 110-115 range (a short pre run warm-up before the start line). But, I looked again, about two blocks up the street, and I was suddenly up to 157 bpm. I think the average listed is high, not the max. I want to get some of that contact gel to try on the HR monitor strap, see if maybe this helps with the problem.

The other thing I want to take a close look at are compression socks this weekend at the Multi Sport Expo. I wear a pair of black neoprene-like material knee high socks for winter biking, and I've worn them for the past half dozen or so winter runs. I think they make a difference in my legs, especially in my left leg, which has historically been bothersome. It's not a knee, joint or a muscle thing, but I think it is the start of varicose veins in the lower part of my leg, specifically my calf and left side under my knee. The leg does bother me more in the cold weather, especially at work or when standing on my feet for long periods of time. I have read a few articles that claim compression material does help with circulation and helps to speed recovery; I would think there would be more intense research on the subject, given the fact that there is a potential for a huge sale target group involved in running and Tri/multi sport. There might be some ongoing right now.

I plan on spending some more cash at the expo this Sat. I am hoping to get a pair of new running shoes, as well as a pair (or two) of compression socks. Plus, that VO2 max test should be, well, interesting!

New hoops! And, it's time for lunch.

I just ordered a new wheelset for my long ride in May. PBK.com (Pro Bike Kit, for those not aware of the site) has simply awesome prices, when they have things in stock. I got tipped to this sale on bikeforums.net (another awesome site for bike junkies like myself!), and I'm glad I didn't wait until after my trainer ride to pull the trigger, I ordered the 2nd to last set left in Shimano drive. So within the next week, I should have a set of '09 Mavic Aksiums dressed in black, complete with skewers, for $148 shipped! I could not find them domestically for under $250; yeah, I know I should keep the cash flowing inside the US, help stimulate the economy, yada yada, etc. But, for this price, forget it, the UK gets my green this time! The shipping time from PBK is not bad, based on the reviews I've read online. Time will tell, and I will tell as well.

As a side note on wheels, I have a slightly older set of Mavic Aksiums on my '06 Giant TCR (see the pic on the top of my page, that's it). These wheels have proven almost bomb proof; I have just shy of 3,500 miles on them since new, with only one rear driveline spoke broken during that time. They have stayed true, despite hitting many large potholes, riding in all sorts of weather and even shipping them to Virginia in 2007 for the 250 mile PUT bike ride. Oh, yeah they've managed to hold up to my weight and serious pounding during training, and by weight, I mean my 186 to 204 lb fluctuations! I will post pics when I get them. Now, almost time for some new tires for those hoops...I'm thinking of going with the Conti GP4000 in black, but I love the Michelin Pro Race 2 (now PR 3), so we'll see what I can find a deal on.

Since yesterday was a R&R day, complete with nap and wrestling time with Abbey, today was trainer time. Temps here are again dropping like the stock market, so getting out on a road ride is pretty much insanely impossible. So here are the stats from my spin:

90 min
1055 kcals
143/158 HR avg/max
in zone 84 min/45 % fat cal

Lunch was a soy (chicken simulation Boca) patty, crumpet, yogurt and a homemade iced coffee. Good stuff.

Parties, leg pain and weather blather.

Been busy of late. This weekend, we had our friends' "Christmas" party (we couldn't get everyone's schedule together for Dec.) and we were out very late Sat into Sun AM. After driving back from the hotel, I had just enough time for a quick nap, then off to work. Man was I tired last night. Now back to work today, and tomorrow will be a long one, probably a 17+ hour day at work. Hopefully this won't turn into a 3 day affair, back to back to back 17 hour days are the pits (I did one last March, it took me 4 days to recover from it). Needless to say, I won't be training tomorrow due to the double at work.

I did ride 60 minutes on Sat, pre party, so at least I burned 720 kcals prior to eating and drinking badly! Actually the food and beer was very good, just not good for my training program. But I'd rather do it now instead of in April. The weather is somewhat improved, temps climbed to mid 20s today, 30s in the next few days. I hoping the slush and hard pack snow on the roads will melt enough so I can get a real ride in, maybe on Friday, as I'm off. Low back is feeling better; the one day I worked when it was -25 with -40 WC, my left calf froze up, felt hard as a rock! It was tight for 2 days after, but is feeling better now, and it never really hurt while spinning at 100 rpm on the trainer. Weird, hey? I've got to schedule some pool time this week as well. We did swim a little on Sat at the hotel (more time was spent in the hot tub), and at the time, I talked to my buddy who is an awesome swimmer. I tried some laps with five strokes before breathing, instead of the typical two strokes I do. I was thinking about the benefit of holding the breath in a little longer, to attempt to draw more oxygen out while keeping the HR low. I'm going to have to try this and do a little research online to read more about this theory of mine. Oh yeah, that means I'm going to have to learn to breath on each side, instead of only using my left side.

Instead of going to work,

I went snowshoeing with my wife and kids. We ended up getting less snow than was predicted, but we got enough to go hiking down the creek behind our house.

I did swim today, 22 laps. Felt good, less tired than the last swim workout. Now, I need to get up to about 42 laps for the 70.3 in July. Yikes, I better keep on swimming! I tweaked my low back at work last night, just walking and turned/twisted, then felt like the wind got knocked out of me. It felt OK in the pool, no pain to speak of. Tomorrow, I'll see how it feels, stretch it out good, and try it on the bike/trainer for 60-90 minutes.

Tomorrow night, I'm meeting some friends to start planning for our 20 year high school reunion. 20 years out of HS, thats hard to come to terms with some days. The older I get, the faster the time seems to go by. This 20 year thing should be pretty cool, though!

Its what we eat, not how far we run.

This is something I am giving much more serious attention to, after weighing myself yesterday. Now, I'm not panicking, nor am I jumping on some fad crazed diet. I don't feel bad, and I don't think I eat that bad. I think I've just slipped, and started snacking too much, or having that 2nd big helping at dinner. And soda, well, I had gotten away from soda entirely a few years back. Lately, I've noticed I will drink one at work, or one out at dinner with the family, or one after a run, or....you get the picture. TOO much soda=bad mojo.

Now, from what I've found online, I'm supposed to consume roughly 1800-2200 calories per day, with 40-50 grams of fat at the most (this might have to slide up a bit, as my workouts begin to increase both in duration and intensity). I used to write down my diet, scheduled meals, etc. but this was when my wife was doing the Weight Watchers thing. She's not doing that anymore, so I'm going to need to be thrifty and do it myself! I started writing a complete, all telling list showing exactly what I've eaten today. I'm going to continue to do this EVERY day until I start to see some of those rogue lbs coming off. I will post back later on what exactly I ate today (yes, I will include that medium cup of coffee w/cream from Starbucks too!).

Oh, and I just got back from a 10k, 57m 59s, 793 kcal, 157/164 HR avg/max. I felt good running today, neck is a little stiff afterwards, but I felt in the zone, just moving along.

Today's workout.

Swimming at JMBA, Beck also went with her mom. I did a full 20 laps, for 914 meters/1000 yards, with rest breaks. I think I figured out (partially) what I was doing wrong last summer; at that time, I was pushing really hard, trying to swim to fast, causing my breathing rate to increase, thereby increasing my HR. SO, today I concentrated on form, technique and breathing, while going at an easier pace. I kept my breathing much more controlled, even, and took deeper breaths.

I was able to swim for just over 45 minutes, HR avg/max of 132/148, 475 kcal. I am going to swim again this Friday. The shoulders are a little sore (enough so to warrant some tylenol tonight!), especially the left one, which I jacked up at work about one month ago.

I have also sworn off soda, much of the sweets I was eating, and also eating later at night, which is one of my bad habits I have developed while working second shift the past ten years. JMBA has this cool machine that will measure height, weight, BMI and body fat. Well, lets just say I put on almost 10 lbs since I last weighed myself. My BMI is not acceptable now, even though my body fat % stayed in the "good" range. I was going to clean up my eating soon anyways, in prep for the long FLETC ride in May. This is just the kick in the head I needed, it should serve as great motivation and my goal is to lose that 10 lbs I put on the in the past few months. The funny thing is, I really don't feel that I've lost that much of my fitness level. I'm still running a good pace, and my time on the trainer has been good, I don't feel that I'm behind like I felt last winter when I started base training.

So, I picked up the 100 cal popcorn and tea for the night snack time. It better work!

Today's workout

was some core strengthening. Sit-up sets , push up sets. Medicine ball circles and twists, some stretching and low back exercises. Whooow, I'm going to be sore! Plus, more swimming for tomorrow at 11 am. I'm shooting for 20 laps.

I think I'm going to look at some kettle bells, for weight training. They look pretty cool, and they're compact. Besides, I need to go get a new phone (the iPhone, yee haw!) so we might stop and pick 'em up today! I will post some pics of the kettle bells (and the iPhone) if I pull the trigger today!!

Today's workout

consisted of a swim (1st in a long time!!). I went to JMBA with my father-in-law, who is cool and invites me to go along. So I swam 14 laps (25 yard pool), found out I need to be able to do 40+ laps for one mile. I figure 42 laps will be about the distance for the 1/2 IM in July. I'm excited that I've actually started to swim this early this year, last year, I procrastinated big time on it, and did not swim much at all.

I also just got back from a 5k run, 26m 21s, feeling good. I'm going to start a log showing my swim/bike/run totals YTD somewhere on my page, TBD!! Now, off to work.

I did an 80 minute trainer ride today. I will probably run tomorrow, unless the temps go up, then I might get a road ride in. I'm going to start to develop my training plan for the long ride, leading up to May 1; then I need to incorporate some training immediately after the ride to prepare for the Spirit of Racine Tri in July. This should fit into my training plans for running the Milwaukee marathon in Oct '09.

I need to get some pool time in during this early base period. Yippie, swimming!

2008 totals.

Ok, finally got to do this, while I'm loading some pics up to Facebook. Here are the totals for 2008:

Bike: 119 rides/129h:15m:29s/93,256 kcal/1,638.8 miles (way down from '07, where I had 150 rides for 2,458 miles!)
Run: 64 runs/29,278 kcal/281.09 miles
Swim: well, lets just say I didn't swim much!

I did not run at all in '07, so running as much as I did is what held my bike mileage down in '08. I was also sick for most of Sept '08, as well as Oct/Nov, going in 3 times for upper respiratory/sinus/bronchitis issues. This shot the hell out of the end of my race season; I missed the Dousmann Duathlon, and missed a bunch of training time due to being so sick. And, I'm going to need to get in the pool A LOT more in '09 if I'm going to even have a shot at finishing the 70.3 in July!

I ran today, did my 5k (roads were crap, snow/slick) in 26m 10s, not bad for this time of year. 397 kcal burned. I don't think I've let my fitness (base fitness) slip as much as in previous winters. I think I will be able to become a little faster this year, hopefully in my run and overall bike split. I need to get to work on my TT bike; I need a shorter stem (90mm vs the 100mm on there now), I want a new crankset (Bonty is junk), and I want to try some straight "S" horns, instead of the J-bend Profile Designs on there now. I need to get my upper body position more tucked and compact; I also need to put more miles in on my TT bike, but this will have to wait until later in the season. I've got maybe 175 miles on her in '08, and I'd like to get about 250-300 miles before racing the Spirit of Racine in July '09.

But, first things first. I need to keep riding the bike every other day, mix in runs, and keep training to get my base up there. THen, when the weather comes around, I'll need to ramp up the long rides and endurance/saddle time for the long bike ride in May '09. I'm going to draw up a training plan, leading into April, so I can peak about 2 weeks before the ride starts. I'll need to fit in a stretch of about 7-8 days riding, straight/no rest days, with some LONG rides tossed in on days off (from work). Each day in this lead-up time will require at least a 3 hr ride; days off from work will be 4-5 hrs. Then, taper the last two weeks leading up to May 1st! Pretty simple, right?

It all started today!