Bike Travel Question - and Hi everyone

Sounds like everyone is keeping busy for upcoming events and/or just finishing their season. I have been happily riding my road bike quite a bit - it sucks that it gets dark early so after work riding will be limited very soon.

I have a question about bike transport - I am visiting a friend in Miami and happened to see that their is a Tri on Sept 26th that peaked my interest - Escape to Miami Olympic. I can rent a bike, but it is expensive. Southwest lets me check 2 bags and their size restriction says 62" and I am thinking that my small little 50cm tri bike may meet that limit but I need to call the airline - so my quesion now is where would I start to look for a carrier/case for the bike - anyone know if the local bike shops rent them?

Swim, swim and some more swim

Today I did an organized open water swim event. It was at Lake Quassapaug, where I thought I would never ever go again. Yep, parked in Quassy Park and boated over to the sailing club. I signed up for all 3 distances: 3 mile, started around 8:15, 1.5 mile, started about 11:15 and .5 mile, started at 1:30. I figured this was the year to go all out and challenge myself some more for something I had not ever done before.

3 miles is sooooo long and worse that it was a double loop of the point to point swim. The lake was quite choppy and I really did not want to do the other races, but after a few minutes that feeling subsided and w/about 45 minutes rest and some food, off I went for the 1.5 miler. The only thing that kept me going was the fact that I only had to go out and back one time because the back end of the route was pretty rough, like swimming in to a brick wall. Well at least for me. There were lots of 'swimmers' there and I am sure they did not find the water all that bad.

So I still love to swim. I am still slow as shit at it, but I really don't care. Times will be posted later (no chips, just a clock and someone writing down your number when you finished). My watch times were: 1:55, 1:01 and :21.

Great seeing Dave C - he is such a great swimmer - kicked ass even with pucking in the water. Unbelievable. I thought about attaching myself to him w/ a rope and I am sure had I done that he would still have been in the top 3.

Journey for Sight Triathlon

One last Tri for the season - this was my first sprint race since September 2008. Today's race was a .5 mile swim, 17 mile bike and 3.5 mile run. Very small and low key event, which I really like. Like Martin said in his blog, only 2 swim waves, but it was worse than Lake Placid - I got hit, kicked and punched several times swimming into the first buoy.
Swam pretty well, stood up and walked out of the water too early and lost a few minutes. Then a steep run up to transition.
Got on my bike and my goal was to see something other than 15mph as the avg speed. I finished the bike under 1 hr, avg speed of 17.5 - very happy, course was rolling maybe 1 or 2 hills, but pretty mild hills. Really nice bike
Run was through the park on a paved path, but some good uphills and some very hard downhills. I felt pretty strong on the run, body had its aches and pains, but nothing greater than what I have been feeling lately.
I must say I loved having to bring only 1 bag and 1 GU, which I really did not even need. So easy.

Endurance type of swim this Saturday and then I think race season officially is over - boo hoo

Sun finally

Had a ride planned with a friend - 4:30 start, but she got stuck at work, so I went solo. Got in 25 miles, it was absolutely beautiful outside - breezy, but sunny and just felt great to be outside. I must say I did not want to ride alone - post IM, I much prefer to ride with someone else. But today it was either ride alone or not ride at all. Picked a route that had some hills, rollers, etc. Avg 15.6 mph.

One of these days I will figure out the how to get faster on the bike -

Circuit and run

Monday was a rest day.
Tuesday, 25KB swings, 25 situps - 4x thru for time: 6:13.
Wed am: 3 mile run - ouch, pathetic really. Body sucks! Time was: 25:32

Swimming tonight since it is the last day the Y will have pool water before the close the pool for 10 days for the annual cleaning.

Weekend Activities

Friday: Dirty 30s (thanks Christina). 30 reps of each: deadlifts (75#), stepups, each leg, pushpress (45# bar), pushups, situps, wallball shots (10#), burpees. Time 10:47

Saturday: 400m run, 50 squats - 4x thru. Time: 13:23.
Saturday: Bike interval 1,2,3,4,5,4,3,2,1 minutes with rest equal work time in between. Total miles 13:31. Really liked this one.

Sunday: 500ft walking lunges w/20# dumbbell held overhead. I basically decided each lunge took up 3 ft, so I did 166 lunges. Had to take breaks to catch my breath - my ass and quads are totally feeling this today.

Since my back feels the same after activity or doing no activity, I am continuing on. I am seeing a specialist next week, but until I hear the word 'REST' from someone professional - I won't.

Really thinking about the 3 mile swim on Sept 4th at Quassy - anyone see that event, anyone thinking of doing it?

Swim, Run, Circuit

8/17 - 5k run for time: 25:56 - body did not hurt too bad. But then went for a walk w/a friend. Ended up we walked 8 miles and boy was I in pain - but it was great to be outside and it was my choice so I live with the consequences.

8/18 - Swim 500, time 9:44 - like Christina said, it is torture to get back into the pool and agree it feels like starting all over.
100 squats for time: 1:55
2x800 run @100%, 2min rest in between: 3:54 and 3:39 for times.

Xray on my back came back 'normal' whatever the heck that means. Have a call into the doctor to figure out next steps because I can't be in pain every day just walking around.

And I am officially able to belay anyone who climbs at any Y. Took the course last night.

Row Circuit

Monday's WOD: 500m row, 5 pushups, 500m row, 10 pushups, 500m row, 15 pushups, 500m row, 20 pushups. Total time 9:24 and I was very sweaty.

Opted to do a Yoga session off of cable last night since I recorded one that focused on the back and shoulders - I must say the 30 minute 'practice' (I think I am finally getting the yoga lingo) felt darn good.

A few WOD

My last few days have consisted of:
Friday: 10! Of squats, burpees, situps
Saturday: 20 squats, 20 step ups, 20 burpees (pushups sub), 3X for time, 3K for time, 5% degree grade on treadmill (sturbridge hills, hills - ran 2 miles). Also participated in a 'swim across the lake' and came in first - granted, the participants were older and heavier, but the funny thing was I was the only one not at all out of breath or winded - it is only about 1/4 mile across, so I had to swim back afterwards.

Sunday was a rest day.

Finally getting to the doctor on Wed which most likely will result in a back xray - ugh!

Circuit and Bike

WOD#1: 21 shoulder press, 12# dumbells, 500m row, 15 press, 500 row, 9 press, 500m row: 9:01 minutes

WOD#2: Social Bike - got in 25 miles felt some drizzles, but it never rained. Always feels good to get a bike ride in after a long day of work. And even though this was a social ride (and my avg speed proved that), it did include the .25 mile steep climb on Barndoor Hills coming back into Simsbury from Granby - no problem getting up that little hill. Legs still strong

Swim and Circuit and the climbing wall

Got into the pool today - first swim post LP. I did 20x50s on :15 rest. WOW - this was hard. Times were between :52 and :58. Felt really really good to swim again.

WOD#2: 75 wallball shots, 10# ball. 2:06.
Since my legs and back are really feeling the effects of the pullups from Monday and squats, burpees, pushups, pullups from yesterday, the wallshots were also hard. But a good hard.

I tried to rock climb today at the Y. I got 1/2 way up the easier section. Then got scared and asked if I can climb down, but she convinced me to repell down so I did. I then went right back up again and was pretty close to reaching the top this time. The staff's suggestion was to try and climb the wall once every time I go to the gym - so I will.

3 week plan

I put together a 3 week plan to get me to a sprint tri in Chicopee at the end of August.
Tuesday WOD: 25 each: lunges (25 per leg), squats, burpees, 45lb thrusters, pull ups, push ups, 2olb KB swings - time was 8:44

I have been 'playing' around with my pullup bar at home - and boy am I feeling it in a good way - I just need to find out how to best effectively start the pullup - because if I stand on a chair or jump up, I can lower myself down where my arms are in a right angle and pull myself back up - I can do this about 4 times. Goal is to go all the way down and up

When in doubt - start w/Cindy - Ooops meant HELEN

Got on my road bike last Thursday after the rain storm and came home a bit depressed - I felt like I was riding for no reason, could not enjoy just being out there alone and decided I needed to change my attitude asap!

I did my first circuit on Friday - one I hadn't done before: 10 pullups, 20 pushups, 30 squats, 500m row - 4x thru - felt really really good and my body on Saturday was pretty sore.
Then on Saturday afternoon - just picture perfect weather, went for a nice bike ride w/a friend for about 90 minutes and could have stayed out all day long. I realized I really love to bike and also enjoy having company now that I am not so focused on my TTs. Still all about watching my cadence to move away from my masher status and using my gearing correctly. I realized on Saturday that I 'save' gears - not sure why but definitely have been riding this way for a long time - stupid really.

So today I am back w/regular WODs and stared w/HELEN - one of my favorites. It was very hot and sticky outside today. I realize that just being away from WOD for 2 weeks has impacted my body - not my strength so much, but my HR soared today - avg of 162 and got up to 169 - all was good.

Yoga tonight and back to regular riding, short distance runs, swim TT - going to do the Chicopee Sprint on the 29th - will sign up tonight, just need to check the calendar.

10 Days Post Race IMLP

Yesterday was 10 days post race - still feeling quite lost. I got on my road bike and rode around town for a little while, but I had no plan and no purpose other than just being outside. It all just feels really strange.
I have concluded that I need a goal and will figure that out this weekend.

I am going to start doing CF again today - probably pick one of my favorites which will either be a 500M row/400M run sequence.

I have taken 3 Yoga classes and will continue to do that since I am surprised how much I really really like it and it will help with my over all flexibility (or lack thereof), especially with my legs.

Still need to pick a short race to do in August/September - and then figure out what type of conditioning/training I need to do for the few weeks leading up to that event.

Other than that, thank goodness it is Friday

Lost, Bike and Mileage

OK, I feel totally lost - not sure what to do w/myself. Taking another Yoga class tonight, but being a 'goal' driven person, I need to find my next challenge. I realized this morning that for the past 2 years (excluding my time in my cast), I had a piece of paper telling me what to do on a given day - my paper is GONE.

So after a weekend at the lake, I jumped on my road bike last night - rode to my garden, picked some veggies, threw them into my backpack and rode home - 15 miles in total and really just enjoyed being on my bike. But the funny thing is that after finally getting my tri bike fit right, my road bike felt bad - my toes were numb, so will venture down to see Dan yet again at some point in the next week. Also need to do a sprint in August - looking at the Chicopee on at the end of August, need to see if it is filled up yet - want to just get up and go w/out consuming another GU.

I also went back to my Polar training log and my miles from 1/1/10 - 6/24/10 were:
Swim = 42.30
Bike = 1019.10
Run = 180.70

That is for 205 days, or 29.29 weeks, bringing weekly mileage totals to :

Swim = 1.45
Bike = 34.80
Run = 6.17

Not even close to what was published in our race guide - GO CF!!!!

End of the Official Training

My workout plan is officially over - I went into NYC w/my daughter on Thursday, stayed over. Got a much needed haircut. Did not do the 45 minute EZ bike on Thursday, but walked about 6 miles in the 90 degree heat - did not feel great for my back, but it did feel great to just get outside and walk even in the heat. Walked another 4 miles or so on Friday.

I had 1/2 bagel, small shake and a slice of pizze (and I don't even like pizza) but this was Modern Pizza in New Haven and I limited the guilt by getting a veggie bomb pizza. I seriously felt like crap afterwards and have decided to continue w/the Paleo way of eating - it is the best thing for me and it is so easy and will help me with any activity I decide to do next.

Off to the lake today and will definitely get a nice swim, NO WETSUIT, in today.

This is probably my last blog - so sad, but maybe not.

I am already thinking I want to do a short distance race in August - just need to find one - maybe Chicoppee on the 29th.

Rest Day

Only 2 WOD left on my 'written plan'. Like Christina said earlier today, not quite sure what to do next - almost feel lost.

Today was a REST day - but I did go to a 6:30 pm Yoga Class. This was my first ever yoga class - I have done a DVD I have a few times over the past few years, but that is it. I LOVED the class - the instructor John was great and I will make this Wednesday night class part of my routine going forward. The nice thing was that we did planks and while I noticed several people shaking, I was so steady I could have kept the plank pose for a long time - made me geel good and strong.

Like I said during our debrief on Monday - I feel EMPOWERED - I am at a point that I know I can do anything.

Post Race Day 2

Day started with a 90 minute massage and boy did it feel great - my therapist used as she called it 'the heavy duty oils' on my legs because she said I totally earned it. A few hours later, off to the gym to do the task at hand:

WOD: 45 minute EZ bike and EZ it was - HR maybe hit 105 tops, used the stationary bike at the Y. Legs and entire body felt good. Other than being a bit stiff, I feel really really good and I am a bit surprised since I kept hearing up to 5 days post race I would be in agony - got to believe it was CF and I am excited about not being in agony. I also wore my finisher shirt all day today and felt so confident and proud to be wearing it.

So my jaw/face is really sore. I realized about an hour ago why it was hard to chew/eat - I was chewing quench gum on the run and I think I was chewing really really hard - I started laughing to myself when I realized this is why my face was sore - just too funny.

Before the race, I decided I wanted to do 4 things post race: commit to yoga on a regular basis (going to a class on Wed), learn how to do a flip turn in the pool (not sure why, but I want to learn), do 1 unassisted pullup (at least one) and rock climb at the Y (that will wait until next week). After my bike today, I grab a chair, put it underneath the pullup bar and was able to go up and 1/2 way down 3 times w/out stepping back onto the chair. I rested and then did it 2 more times. So it seems I just need to practice that and go down more and then I will be on my way

So it is 5:05 on Tuesday and I am happy to say I am enjoying my 2nd glass of wine :)

Lake Placid Race Report

OK, where do I start - well, at the beginning, which was Thursday afternoon when I picked up my official race registration packet. The first 'sign' I had that the Sunday would end on a positive note was the fact I wrote down my exact weight on the paper before I got weighed in - pretty funny. My chip was activated as I left registration. All too real, but I was extremely calm. We walked around the expo and I went into the mega Ironman store, but refused to purchase anything until Monday.

Walked around town on Thursday w/hubby - wasn't horribly crowded yet. Went to the supermarket to get some additional fruit and powerade zero. Woke up Friday and went to meet w/Max for a pre race run down - still pretty calm but it became oh so real. I really did not pay too much attention to where to exit the water, where to enter transitions since I knew the volunteers would be telling me exactly what to do and where to go on race day. I left Max' pretty much w/confirmation on HR, nutrition, where to start the swim, etc. Friday continued with a casual day in town. All I felt was my damn back and left knee - ugh.

Saturday started early with an EZ 20/20/20 - Swam and biked w/Martin. Ran by myself. Body felt pretty good and some of my nerves about my body went away. Ate a late breakfast in town then back to the hotel to packed my Bike and Run Gear Bags. Walked down to transition and checked my bags in and racked my bike. Covered my bike with some plastic bags - all set, ready to go. Got back to the hotel and realized I forgot a few misc items in my gear bags and that I racked my bike backwards - so back I went. It was around 12:30 and the crowd was becoming a bit overwhelming for me- husband and I drove to Saranac Lake - nothing there - so we got back to the hotel around 2 and I stayed there for the rest of the day - I made sure I ate my sweet potatoes, chicken broth, consumed all my water, etc. I needed to be away from the crowd.

I took 1.5 advil PM around 5:30 and fell asleep by 7:30 and slept until 3:22 am. I felt very rested and ready to go.

Race Day:
Had some coffee - had another sweet potato and eggs for breakfast, consumed some water and headed down to check in my special needs bike and run bags. Took the bags off my bike, pumped my tires, put my clothes into my morning bag and headed down to the lake - WOW, here it was and I was still extremely calm. Saw Ariel at the lake and we 'hung out' until the start of the race. My HR was low pre race - 85 - I was not jittery or nervous, but rather calm.

The cannon went off - and off I went. I was warned about the crowd and boy was that an understatement - my feet were constantly being pulled, tugged, hit, etc. I was a good participant and did not hit anyone. I rounded the buoy heading back to shore on the first lap and found the cable and stuck w/it until the end - it helped alot. Got out of the water and went right back in and again, stayed with the cable pretty much the entire 2nd loop - I felt very strong, back hurt, but nothing I did not expect - the wetsuit actually makes the back worse. Out of the water- found a wetsuit stripper (what a great thing) and off to T1 - the crowed was insane - I heard my name and everything was a blurr so I have no idea who was screaming for me - saw hubby, that was good.

TI - grabbed my bike gear bag - found a chair in the tent - put my helmet, gloves, glasses, socks, race belt, shoes on and out out of the tent I went, grabbed my bike and off I went (thought someone would grab my bag and bike, but no worries). So my worse fear came true - it was pouring rain through the first part of the bike - the wicked fast downhill and I wasn't too worried, but definitely had to pump the brakes more than I wanted to - but I needed to be safe. The sun came out as I made the turn onto 9N - the flat section and I went aero and stayed there for the next 20+ miles - the numb toes and hands were fixed, yeah. Managed nutrition perfectly -started at minute 20 GU and water every 20 minutes, salt tab every hour. Saw alot of TriMax athletes on the first loops out and back and that was fun. Heading into Wilmington is a nice climb and then more gradual and some harder climbs and the wind, man, the wind was there on Sunday. It is just a very slow backend of the bike loop (for me). Turned onto Mirror Lake Drive, saw husband - yeah - and then headed back for my second loop. As I was entering the oval, I was right in front of the Pro leading the bike and right next to the motorcycle guiding him in - he was coming into T2 and totally lapped me - how funny.

Second bike loop - pretty much exactly the same as the first, except my rear or rather my front, really hurt and I had a hard time getting comfortable in the saddle, but everyone around me was in the same boat - just sucked it up and made it back into T2 w/7.5 hrs left to get the run done. Volunteer in tent was amazing - used the potty and off I went.

I settled into a slow trot and then Max showed up on his bike with a video camera and I started chatting about that fact that I was going to finish this thing - don't really remember much of what I said actually. I ran a steady trot and walked through each aid station and also the few hills. Ran back through town and this was the only time on the course that I felt a bit deflated - the crowd had no idea I was still on my first loop and they said, almost there, keep going. Got to my special needs back and grabbed some GU, which I ended up not needing. Continued on my 2nd loop with the trot until mile marker 16. I stopped for water and felt extremely dizzy. My HR was really low and at that point, I had 4 hrs left to use and I made the decision to walk the rest of the run course. I stopped the GU and drank 2 cups of cola and 1 cup of chicken broth at each aid station. I also got very cold and thankfully, it was getting almost dark and they had the silver blankets and I grabbed one. I continued on, legs hurt, dizziness was very manageable and I had to just ignore the paramedic trucks I saw - it turned dark and I had to go to the bathroom so bad that I just moved off the road and went outside - it felt so good and at that point, really did not care if anyone saw me.

Turned onto the main road, crowd still out there, still walking and at that point, I started to get chills, because I was going to cross that finish line - 200 yards to go, I dropped the blanket and ran into the oval and there I was - an IRONMAN!!

Husband was there at the finish line, I crossed and gave a quick kiss and hug. Max was there too and I remember saying to Max, I can't believe I did it,I finished and 18 minutes less time than I had planned for. WOW, what a day. Off to grab my finisher hat and shirt, used the bathroom, got my picture taken and to the massage tent I went. Got back to the hotel, showered, everythig was sore to the touch, legs hurt so much I could barely sleep, got 3 hrs maybe.

The experience was amazing, totally empowering, unforgettable and insane.

Thanks to my family Dan, Samantha, Phillip, for supporting me for the past 9 months (well 1 year and 9 months), to Max for the straight, no BS talk, to the Trimax athletes, who were my motivation and who have become my friends, to Dan at the bike shop, who has the patience of a saint, to Vera, my massage therapist. Not sure what is next, but I am ready.

Recovery Day

Race report will come, but wanted to post something quick so not to forget how I feel today.
FEEL GREAT! Totally Empowered.
Had a 22 hr day yesterday, could not sleep for more that 3 hrs last night, legs hurt too much. But woke up refreshed and legs felt pretty good. Waited in line for 2 hrs to get some 'finisher' stuff, then headed over to Max' house to have some breakfast and chat with the rest of the crew. It was a nice ending to a great weekend.

Left LP around noon today - got home by 4:30 to a kitchen filled with balloons and stars hanging up and a beautiful bouquet of flowers- thanks Samantha. unpacked and then went right into my post race day workout, which I knew I had to do in order to keep my muscles warm and to keep my soreness to a minimum

WOD: 12 reps of each: light weigh benchpress, pushups, KB swing, pullup (subbed lat row), supermans, hip extensions - 3x thru.

Massage tomorrow, race report to come