End of the year totals!

There is not much fluff in this, this is how it shook out!

Had it not been for a pesky bike crash in January it would have been a very different year…maybe!

January, continued training for IMSG, bike crash, out of commission for 2 weeks!

February; threw all the plans up in the air, focus shifted to the bike for 4 months.

March; big cycling month and coming to a head next month!

April; L’etape du California and Sufferlandrian Knighthood!

May; back to Triathlon training for Vineman 70.3!

June; continued Tri training and threw in a 6 hour MTB race, that nearly killed me!

July; Vineman 70.3, not the race I trained for, mechanical left me roadside for 90 mins!

August; hung up the bike and laced up running shoes!

September; run, run run and then run some more!

October; see what I did in September +33 miles in October!

November; solid day at the Santa Clarita Marathon, more time on the trails too.

December; 30k trail race as well as Fat Ass Marathon and 50k

Was pushing for 4000 total miles, but it seemed silly and arbitrary to go overboard!

Here’s to more of the same in 2015!

Ironman 70.3 Vineman

Well actually it was Vineman 73.3!

I have written and read enough race reports to (hopefully) be able to keep this brief…so here I go.

 

Becca and I arrived at T1 and dropped off our bikes, she had other issues to deal with, you can read about them here. My set up was pretty simple, I had opted to go with my road helmet rather than my aero helmet as I hadn’t worn it in over a year and I was twitchy enough about my lack of Tri bike time. The biggest issue was going to be the mud as the Transition area is a dusty parking lot and when you add 2000+ wet swimmers the dust turns to mud and well you can see the issues. My shoes were on my bike as I planned to run out of T1 and up the short hill at the start of the ride rather than mounting on a slope and toppling over. So with my number/race-belt, helmet and sunglasses hanging off my bike, some gels on my towel I was done…like I said simple.

I pulled on my wetsuit and was able to see Becca’s wave start and the first Pro’s out of the water and with that I headed to the waters edge for my Wave start which was next. As soon as I could I was in the river, getting wet and used to it. I had had a practice swim the day before and my wet suit was nicely stretched out and felt actually pretty good. I hovered at the back and with a countdown we were off.

My swim went really well. I focused on form and sighting and pretty soon I was passing people in my wave. I knew the turnaround was past the halfway point but it seemed a lot longer than that. The turnaround was very shallow and I walked round it. Swimming back was fine and I was mixing it up with others in my AG without issue. I reached the Exit and was on my way to my bike.

My swim measured 1.3 miles and while my sighting wasn’t great I felt good as Becca’s swim was the same distance. Swim Time; 43:11 (a “Good” swim was 42-44:59) given the extra distance it was almost a “Great” swim (40-41:49), this was 3:39 faster than in 2012!

T1; pretty straight forward, wetsuit off, fuel in pockets, helmet and glasses on and run! 3:31 significantly faster than in 2012 which was 6:08!

So far I was over six minutes up on my 2012 and less than an hour into the race. I settled into the bike. I took the first 10 miles a little easier covering them in 34:33, I wanted to not redline too soon and save more for the second half of the bike and the run. The next 10 miles I picked it up covering them in 30:26. So 20 miles in 1:04:59, not super fast but in the right ball park for around a 3 hour ride which by my previous goals would be a “Good” ride 2:55-3:04:59, especially as the second half of the race would be slower as it had the two climbs in it (M31, M47). I was riding along on the hard shoulder minding my own business and picking off other riders as I went when there was a sudden bang and hiss. I looked down a saw my back tire go flat, why always on the back?! I gingerly pulled over and rolled to a stop without issue.

Side note. I rarely flat, really rarely, so rarely I can count the number of times since writing this blog (7 years plus); three times (here’s two of them here, and here), this time was the fourth! On this occasion I was riding deep section (80cm) Mavic Cosmic Carbone Tubular wheels. Significantly more fussy to deal with than regular clinchers!

I spun my wheel and sticking out of it was inch long section of what looked like a 1/8 inch broken drill bit. On board I had a can of Hutchinson Fast Air which is a dual sealant and inflator and 2 Co2 cartridges. After some fussing I managed to get some of the sealant into the tire although I noticed it was bleeding out of the seams, then I added the Co2 and in a hiss the air was in the tire and out again, mostly through the newly created hole which was too big to get a solid seal! And like that I was stuck on the side of the road with a flat tire.

Time to start walking!

After a mile or so I reached a road Marshall who then called for the SAG Wagon to come and help. And so I waited and watched a stream of riders roll by. To be honest I lost track of time but eventually the SAG Wagon pulled up. Unfortunately for me they had no spares that could help me so I loaded the bike and climbed in resigned and disappointed that my day was over. The driver Nick then asked if he could get me back on the road was I interested…hell yeah! So off we sped to Healdsburg a nearby town to a local bike shop where they took my wheel as collateral. Nick left a Credit Card number with them just in case I decided not to go back! They fitted the wheel on the bike and I was back in the van heading back to the course. The plan had been to drop me off where I was picked up but someone had crashed and needed assistance so they dropped me off there and I got to ride an extra couple of miles on the bike course…did I care, no! I was happy to be back on the road and all things being equal would finish albeit in a horrible time!

Somewhere around 90 minutes or so had elapsed since flatting so my “race” was over, that being said I pushed through on the bike and got to the end in an earth shattering 4:23:58 when you take off the extra hour and half it wasn’t so bad but the clock is the clock. Even with the flat my timing mat splits show that I moved up 59 places in my AG Division.

T2; this has a bit of a run in and I was trying to pass someone who was walking, I decided to not be a jerk and rather than edge past I would wait for it to open up into the school’s Quad where there would be plenty of room to pass. I got to my rack, which of course was full, ditched my Bike, donned my Shoes and was out on the run. 5:54 for T2, some 1:21 faster than in 2012

The run was hot, the first four miles were ok the rest just went downhill from there, many, many walk breaks later I finished in 2:30:30 (24:24 slower than 2012) wiping all gains from the Swim and T1/T2 away! Looking back on 2012 I finished at 12:35pm, this year I finished at 2:53pm so I really had the heat of the day to contend with. That being said my run should have been stronger. More thoughts on that to follow.

Here’s the data;

• Swim 910
• Bike 500
• Bike 910
• Run 910

So a disappointing time; yes, but the upside was I finished and did not DNF thanks to some quick thinking from the SAG Monkey support team. My swim was much improved as were my transition times, keeping things simple helped and now things feel more settled and I know more what to expect. But best of all I got this awesome finisher’s photo…which is one I have purchased and is as they say a “framer”!

As for what’s next…watch this space!

Race Ready…

Live Tracking is available here. I am #720

Vineman; thoughts and goals.

So Vineman is upon me. What started as a registration in February 2013 for the Vineman Monte Rio race in June 2013 to get reserved entry into this year’s race has come full circle. It’s ended up (so far) being my A Race, triathlon wise. This was reinforced by having to pull out of St George after my bike crash in January.

Following the crash I switched my focus to the road bike. I had a lot of road rash and swimming was out and running was painful. Since then I completed the Tour of Sufferlandria, my Sufferfest Knighthood, the L’etape du California and the 6 Hours of Temecula. That’s a lot of cycling since getting back on the bike I have covered 2250 miles from Jan 24 to today. The problem is that I have only been on my Tri bike a handful of times, I am not lacking the strength just some of the confidence.

My run is coming back and while I have had some sucky runs I have had some good ones. It’s my go to and although sometimes I hate it, I can usually rely on it to get me to the finish line.

As mentioned in my Week 10 review, my swim has improved, it’s always been the weak leg of the stool but I am really happy that I have been able to reduce my usual 2:20/100 splashfest to something hovering around the 2:00/100 mark.

So what about this weekend? Well it’s a race, against everyone in my AG, the clock, my PR and Becca.

The last and only time I did Vineman (and it’s my only 70.3 to date) I finished in 5:58:39, I had at the time a great swim (at the time) a good bike and a horrible run. My transitions weren’t great either, but it was only my third triathlon ever!

This year I should have, by comparison, a better swim, a fair bike and a good run. How will that translate? Hopefully something like this:

Swim; (2012 46:49)

• Great 40-41:59
• Good 42-44:59
• Crap 45+

Bike; (2012 2:52:21)

• Great sub 2:55
• Good 2:55-3:04:59
• Crap 3:05+

Run: (2012 2:06:06)

• Great 1:45-1:51:59 (8:00-8:31)
• Good 1:52-1:59:59 (8:32-9:21)
• Crap 2:00+ (9:22)

I can shave some time off of transitions too. The joy of a blog is the ability to read back in time, and during T2 in 2012 I put on Compression Sleeves, they’re out this year and went to the loo…not sure about that!

A “Good” race will be around 5:40-45!

Either way I hope to PR and catch Becca in the process!

Vineman; Week 10

The last week of training! It was set up to be a good week but I lost focus towards the end managing to pull it back onto track. I had hoped for another 12-14 hours but in the end it came in at just under 10. It may sound a bit odd to hope for time but as mentioned in the Week 9 review I do think this plan is a little bit light in volume for a Half Ironman. I will write up my thought in another post later on this topic. So on with the review.

Monday, off! I was happy to comply after a pretty big end to Week 9.

Tuesday; brick. Sufferfest Local Hero and a short run on the Treadmill.

Wednesday; an hours’ worth of intervals on the treadmill. I am really happy how my run has come back. One thing I have noticed is that I am taking longer to settle in. I think while this is a function of the training it also has something to do with my age, I am no spring chicken anymore and things just take a little longer to warm up! This is something that I need to remember on race day. That being said I was happy to be able to hit sub 6s on the intervals!

Thursday; more intervals. This time less intensity and more duration, 3 x 10 minute at RPE 8 with 3 minutes easy in between. I forgot to turn off my GPS on my 910 and so I was getting all kinds of weirdness but the ‘mill kept rolling and so did I!

Friday; July 4! Mini Tri, totally off plan. I wanted to throw all three elements into one workout just to make sure I could. I swam for 30 minutes, rode for just over an hour and ran for 37 minutes so a 2:10 workout that was somewhere between a Sprint and an Olympic in distance.

Saturday; Swim. I actually forgot the workout and so I improvised and swam 21 x 50 with warm up and cool down.

Sunday; brick. Back on the plan and I rode Sufferfest ISLAGIATT and then ran for 30 minutes on the Treadmill.

A couple of notable items. While running on the Treadmill I have been watching YouTube and to get my head in the right place and been replaying old NBC Ironmans’ During one the commentator mentioned that rotating the body during the swim reduces drag and as my swim is not great I am happy to tray anything that might help. So the last two swims I have been consciously focusing on that and lo-and-behold it worked!

My Mini Tri swim was a 1500 cold start nonstop swim. I finished in 29:43 a 1:59/100 pace, that’s the fastest I have ever swam, ever!

The next day the 21 x 50s netted out at 2:00/100 pace and my fastest one, the last one was a 1:43! WTF! I guess that rotating thing works!

The other item is that I crushed the ISLAGIATT ride covering 38 miles in just under 2 hours which is a good 3 miles further than I have ever done and PRd on TrainerRoad with a new 60 and 90 minutes average Power Hopefully this bodes well as I am a little worried over the lack of riding on my Tri bike!

So the totals for the week; 10 workouts 9:47:58 112.98 miles

• 2 swims; 1:10:38 3100 yards
• 3 bikes; 4:32:20 82.48 miles
• 5 runs; 4:14:00 28.74 (that’s nearly 30 miles…I haven’t done that in a very long time!)

So the plan is done, this week is a taper and race day is this weekend!

Onwards!

Vineman; Week 9

This week was by far the biggest week of the plan. I was reminded by Becca that my bricks were really not that big and that my long runs were not that long. This is, in my opinion, the flaw in the plan, it’s not quite big enough for a Half Ironman, although that will really be tested out race day. With that all being said this is how the week shook out

Monday; Brick. The Sufferfest Fight Club followed by a 50 minute treadmill run

Tuesday; a double. Interval run; WU 10 minutes easy and 10 minutes drills, MS 25 X 30 seconds on/off RPE 9/3, CD 10 minutes easy. In the evening there was a swim, the main set of which is 25x50s with 15 seconds Rest Interval

Wednesday; The Sufferfest Blender, a solid hour and forty five in the bank and  a new TrainerRoad PR for 90 minutes

Thursday; Swim, WU 3x100 300 pull MS 4X400 CD 200 easy

Friday; off

Saturday; Brick. Another big swim WU 3x100 1x300 pull, MS 17 x 100...lost it in middle, CD 200 easy

Followed by 2 hours on the bike

Sunday; Brick. 56 Mile ride in just over 3:08 lots of Z2/3, very windy around the halfway point which bled a mile per hour off my speed from 19mph average to less than 18. Followed by a tough but completed one hour run, it was hot and hard but it got done

So for the week,

• 10 workouts, 13:26:24 and 166.47 miles
• 4 bikes 8:12:10 143.79 miles
• 3 runs 2:43:46 18.76 miles
• 3 swims 2:30:28 6900 yards

One more week and then it’s shave and taper time!

Vineman; Week 8

Another week closer, more miles in the bank and with some extra miles to boot. As predicted I hit the 10 hours mark just, but 10 hours is 10 hours!

Monday; a brick. The Sufferfest Hell Hath no Fury followed by 4.5 miles of Treadmill intervals; WU 5 minutes MS 4 x 5 minutes on 3 minutes off

Tuesday; a brick. Tempo run 6 miles in 50 minutes. Four solid middle miles with an average of 7:22 followed by a 2050 yard swim; WU 3X100 300 pull
MS 25 x 50, CD 20 Easy

Wednesday; a double. Morning swim; 2000 yards WU 3X100, MS 2X 50,100,150,200,150,100, CD 200. Sufferfest Chrysalis in the evening!

Thursday; The Sufferfest Time Machine. This is Top Secret, all I can say is it’s 35 minutes

Friday; off.

Saturday; a brick. 2100 yards swim followed by a 2:17 bike with plenty of hills and 2100’ of gain.

Sunday; Aerobic run. 72 minutes on the treadmill for a solid 9.11 miles

So the totals;

• 10:02:04 for 101.87 miles
• 3 swims 6150 yards in 2:14:41
• 3 bikes 71.53 miles in 4:08:03
• 4 runs 26.85 miles in 3:39.20

More of the same this week with a target of 12 hours.

I am starting the think about race day and getting the final bits and pieces into place so there is no panic in the last week. This weekend I intend to ride out on my race wheels, they’re very different from what is on there now an it’s been over a year since I rode them and they take a bit of gettn used to. Other than that the focus is making every session as high quality as possible.

Vineman; Week 7

You may notice the change in title, with 6HAT behind me it’s time to focus on Vineman which as this post is 3 weeks and 4 days away…so realistically 3 more weeks of solid training and then a taper week!

This week went pretty well and shook out like this;

Monday; a double. Both were hit after work so it was a 2300’ swim, nothing fancy WU 2X200 300 Pull, MS 2X100,150,200,150,100, CD 200. A quick change poolside and I was out a run for 45 minutes, it was dark so I skipped the drills and went for a solid run, I was happy with the splits

Tuesday was actually scheduled as rest, I decided to go for a FTP test to see how it transferred from my Road bike to my Tri bike, I was happy with the result as I was within 1 watt!

Wednesday; actually off.

Thursday; went for an extra run this week, headed out early and clicked of an easy 8 miles

Friday; had planned to swim, life got in the way so I missed it

Saturday; a brick. Swim 2000’, 300’ short, the pool hours have changed with the Summer Holidays and there were scheduled kids lessons! Another quick poolside change and a short reasonably intense 3.5 miles in the bank.

Sunday; a brick. Headed out on the rebuilt Slice. I was very twitchy to start, it took a good 30-45 minutes to feel comfortable and I found a quiet 3 mile loop where I could sit on the aero bars and focus. Felt pretty comfortable in the end. More road riding is needed to build up the level of comfort I need and I am not sure I am going to get there in 3 weeks! Quick change at home and a nice steady 8 miles on the Treadmill, going out easy and ramping up.

Both Becca and I are so happy we picked this up, it’s proven such a useful thing to have. Later that day I hopped on my Mountain Bike and followed Becca on her short run to add another 3 miles to weekly total!

Only three more weeks to put the hay in the barn and looking at the plan I should net out around 10 hours per week.

Onwards…

6HAT and Vineman; Week 6

Week 6…keep on trucking, well mostly, slightly altered schedule to account for Sunday’s race; 6 hours of Temecula Mountain Bike race.

Monday; AE Swim. WU 4X100 250 Pull, MS 100,150,200, 400,400,200 150,100. CD 200. I dropped a couple of laps miscounting. Neck and shoulders feel stiff...prolly two big swims back to back

Tuesday; The Sufferfest Blender. 1:40 of hill climbs, sprints and TT practice. I rode this in the evening and felt a little tired out of the gate, while it’s hard sometimes to get up in the mornings the quality of the workouts is on the whole better.

Wednesday; a double. Intervals in the morning First half of today's double. 25 mins warm up an drills. 5x5mins rpe4 w/2m RI, managed better consistency with the intervals. Bit of faffing at start as had reset 910 over weekend and not linked HR or footpod or set up correct screens etc. Should have swam in the evening…I got my days muddled and the pool was closed!

Thursday; off, just ran out of day! Should have been Chrysalis

Friday; The Sufferfest Chrysalis. Not quite what I had in plan the day before a race…but hey here we go! This was the third time of doing this, my run was a little short by comparison to the other times as was my bike but only by seconds so I think this can be attributed to the start and stop of the Garmin. And then I missed today’s swim!

Saturday; 6 hours of Temecula, race report to follow

Sunday; off

I missed two swims which for me is not the best of things to miss…but sometimes that’s life. Other than that I am just loading hay in the barn!

6HAT and Vineman; Week 5

Week 5, starting on the build again.

Monday; a double. Endurance Swim; 100s and lots of them! WU 6x100 MS 13x100 CD 150 easy. Tempo Run. WU 15 minutes warm up, 10 minutes of drills and striders. 25 minutes Z3, 5 minutes cool down. Went out too fast and lost it as I faded from sub 6 to mid 7s…more discipline needed!

Tuesday; Endurance Swim, WU 3x200 MS 1x500 5x100 Hard 1x250 4x25 Hard CD 150 easy, very happy with the 500 which I completed in a 2:10 pace.

Wednesday; Brick Ride/Run. Sufferfest Fight Club, fell off the back here, legs had nadda! 30 minutes Zone 2 run off the bike. Just happy today was over!

Thursday; Tempo Run. Usual warm up and drills, then decreasing intervals 7 minutes hard 3 minutes easy decreasing to 3/3. Went out too fast and faded again…clearly nothing learnt from Monday!

Friday; off

Saturday; should have been Chrysalis. Decided to a FTP test as I had picked up my rebuilt Slice. Then I could get nothing to work, Power, Cadence etc. Bit the bullet and just fixed all the crap and then went out for Sushi! Broke out race wheels and pumped them up to make sure the tubular tires were still holding good…they were! Becca’s going to use them for her first Tri this year in two weeks.

Sunday; Brick Swim/Bike. WU 6x100 300 pulling MS 4x400 CD 150 easy. Happy to cover 2700 yards in an hour…that’s a first! New goggles arrived and what a difference that made! Bike, on the trainer, on the Slice. Called it 20 minutes short as needed to get to the bike store to pick up serviced bikes for this coming weekend Mountain Bike race!

Total for the week

• 9 workouts; 71.11miles/7:50:46
• 3 Swims; 6900yards/2:23:36
• 2 Bikes; 48 miles/2:39:18
• 3 Runs; 19.1 miles/2:42:52

Pretty balanced but 80-90 minutes short! Running is not bad but need more endurance,might knee is twingey and has been for a couple of weeks, I am hoping I can run it off. Need more time in aero position now my bike is repaired and swim…well that is the swim!

Need more volume this week, but 6HAT at the weekend will dent into that and really need to work my core…for the 500th time!

6HAT and Vineman; Week 4

Rest week…this is late posting so I will keep it short.

Monday; Threshold Swim. Quick late night dip having me getting out the pool at 8:30pm! WU 3x100 300 pulling MS 6x100 Hard 10 RI 1x100 easy CD 200 easy, messed up second warm up interval. Working on consistency all the time and slowly getting swim fit

Tuesday; Drills and interval run on the treadmill. WU 15 minutes warm up, 10 minutes of drills and striders MS 12x60 seconds hard 90 rest (6:40/10:00) miscounted and did 11 CD 10 minutes easy

Wednesday; Brick ride/run. Sufferfest Wretched. 49 minute ride with 30 minutes of solid bike work followed by 30 minutes zone 2 running

Thursday; off

Friday; Endurance swim, squeezed it in during lunch and worked on my tan; I really need to learn backstroke to work on tanning my front!

Saturday; off

Sunday; Brick Sufferfest Chrysalis. Happy with this as! Compared to the last time I am getting faster for less effort…that’s a good thing!

That’s it!

6HAT and Vineman; Week 3

Another week, more miles, roll on, roll on!

That about sums it up. This was a solid week of pretty much all quality training

Monday; The Sufferfest Blender. Started the week of with a bang riding;an hour and three quarters of hills sprints and time trial, it’s nice to start the week with 32 miles before 7am!

Tuesday; a double. 50 minutes Zone 2 run in the morning and a threshold swim in the evening. As I have said numerous times my swimming is slow so the best I can hope for is consistency and that’s starting to show through, the set was WU 6x50 20 RI w/PB MS 10x100 10 RI 1x500 w/PB CD 100 alt 25s BS FS

Wednesday; Brick; The Sufferfest Long Scream followed by 30 minutes Zone 2 running, some transition practice which is never a bad thing! The purchase of the Treadmill is paying off in spades right now!

Thursday; swim. A pyramid swim WU 2x200 w/PB MS Pyramid 100, 150, 250, 500, 250, 150, 100 CD 100 w/PB. It was done on the way to volunteer and the Stage 4 of Amgen Tour of California in Santa Barbara, more on that later.

Friday; Run. Buddied up with Becca after volunteer at Stage 5 of Amgen Tour of California in Santa Clarita to get a long run in, left it very late as it was such a hot day and finally got out around 8:30pm and run just over 10 miles in the 90 minutes. This is by far my longest run this year and it was not with some aches and pains but I was pleased to get it under my belt!

Saturday; Brick. Again buddied up with Becca and added more time to the ride to match her plan. We headed out to the coast to avoid the inland heat and instead battled the winds! Just under three hours and 51 miles later we tied our laces for a 30 minute run. Overall I was pleased with the ride and it puts me in reach of my Vineman time from 2012 and gives me some indication if I can get a 2:40 – 2:45 bike split this year, which is something I need if I am going to give Becca a run for her money!

 

Sunday; off. Another day at the Amgen Tour!

So totals for the week;

• Total 10:56:05
• Mile 122.25
• 3 swims; 2:06:30/5600 yards
• 3 bikes; 5:21:17/96.94 miles
• 4 runs; 3:24:41/22:13

Next week is a rest week!

6HAT and Vineman; Week 2

Week 2 in the bag. As is usual the week’s workouts had to be thrown in the air and the pieces organized so that Becca and I can get all the required training in. The pressure on the schedule will ease off post Vineman as my race calendar thins out and her focus becomes laser like on Ironman Arizona. The focus of this week was six straight days of workouts. Typically the plan has Monday as the day off but that wasn’t to be and the week shook out like this;

Monday; Bike. The classic Sufferfest Hell Hath No Fury

Tuesday; Swim. Fail…well kinda. I headed to a different pool but got the open and close times muddled up and got there with 30 minutes to go so I ditched the planned swim and decided to spend the set working on upper strength so I donned my paddles and pulled for the session, after I had reset my Garmin Swim to 50m as the pool was laned off for long course. That night I jumped on the new treadmill and 45 mins Z2 run, no problems.

Wednesday; The Sufferfest Chrysalis video, I have reviewed it without a treadmill here, this time I got to see the running portions of the video!

Thursday; off. I didn’t make the six days, as this would have been it.

Friday; Swim. This was the set from Monday; WU 12X50m FS W/PB 20secs recovery MS 5x100m FS 20secs recovery 4x150m FS 30 secs recovery 4x25m Hard FS 30 secs recovery CD 100m easy FS. Of course I had forgotten to reset my watch back to 25 yards! I am actually pretty pleased with my swimming which really hasn’t lost that much since January which was the last time I was in the pool.

Saturday; Swim. Yes again! This time I spent too much time Instagraming my work out that I left it in the house…at least my watch had the right settings! Managed to pull 90% of the set out of my failing memory and the better news was I made the main set harder, not easier! WU 6x100m FS W/PB, 2x100 pulling,  20secs recovery MS 8x100m FS 10secs recovery CD 200m easy FS.

I also got a preview of a brand new Sufferefest Video but I have to keep that Top Secret for now! Oh and my new Kinvara 5s arrived which I love, love, love! Having ran in the Mirage 4S, Virrata 2s and Kivara5s over the last month these are by far my favorite, review to follow!

Sunday; not quite as planned. After returning children to their parents after a Saturday night Birthday sleepover Becca and I headed to Ventura so she could get her first open water swim in. The plan had been for her to then ride home as she had a 3.5 hour ride on her schedule. It was not to be as one of her tires started leaking four miles in and with tubular tires it’s not quite so easy to fix on the side of the road. So I rescued her and we finished up the day on the trainer which for me was the first hour and half of ISLAGIATT followed by a 30 minute run on the treadmill…it certainly got some use this week!

Sunday night spent planning again! There's no "finding" the work/life balance...you have to plan the shit out of it! 10 hours for me and 13 hours training for Becca plus three days volunteering at the Amgen Tour of California later this week!

 

And that was that…my workouts are starting to represent Triathlon Training with a balance across the swim/bike/run each week and the distances are increasing slowly but surely! Eight weeks to go!