4 hours on the move and counting!

I did my first big continuous brick workout on Saturday, and woo-wee, am I tired!

The plan called for a 3 hour bike ride, followed by a six mile run.  Ordinarily, I would have rallied and gone out 9W for the long ride, but truth be told, the first and last 10 miles are not really training riding, since it is through the city, and I like to go with a group for safety (and then you always end up taking a break at the cafe in Nyack) but couldn't get a group together/buddy that was not light years faster than me, so I ended up just waking my butt up early and riding loop after loop in Central Park.  Not the most exciting, but good for mental toughness and enough hills for spice.  By the end it was getting crowded, but 8 loops plus one extra mini loop for an additional Harlem Hill/mile put me at 50 miles and change in about 3 hours, and then I dropped my bike back off at NYAC and hit the park AGAIN for six miles.  It was all I could do not to puss out and just do a couple of laps around the reservoir (flat) to get up to 6 instead of doing the real loop with hills, but I was glad I didn't waver, as four hours later, I was quite proud! I actually ran at a good clip, holding about 9 minute miles, and felt like I kept a pretty decent pace on the bike...definitely within the 16-18MPH "elite" speed bracket called for on the training plan (vs. 12-15 for "age groupers") and managed my nutrition right, as I didn't feel shakey or dehydrated or completely wiped out/bonked at the end.

Nutrition wise, I had a peanut butter sandwich in the morning for breakfast, plus some coffee and a bottle of water, then during the bike I had a GU and two bottles of water + ACCELERADE mix.  Between the bike and run I ate a banana and then carried a bottle of water + ACCELERATED with me, along with another GU, which I ended up not eating, but I did go through the bottle (about a liter in size).  I bought one of those bottles that go between my aero bars with a straw and that thing is literally I lifesaver! When the bottle is in a cage on the bike frame, I never drink out of it, but with that nifty thing I drink regularly and often.  Huge! I just stopped after 30 miles and refilled it with the bottle in my frame cage, and took off again.

This is your friend!

At the end, was I tired? Yes.  Mad at myself for not remembering to re lube parts of my feet (and other body parts) with Body Glide? Yes.  And I will DEFINITELY remember sunscreen reapplication, too.  I didn't get burned, but don't want to risk it next time as the weather continues to heat up.  Wrinkle prevention...vanity is my favorite sin!!  But
I definitely felt in control and like I did the brick to my fitness level/wasn't overwhelmed by the work out.  And considering the only other time I've ever done anything physical for four hours was when I ran the marathon two years ago, not too shabby!

I have been very focused on the bike length lately, and am still wound the most tight about that without a doubt, but my friend Cameron, who did IronMan New Zealand last year, told me that I can't run enough between now and November, and he's a fit dude, so I'll take that advice to heart.  I felt strong on those 6 miles, but at the end, I was definitely ready to be done, not ready to run another 20 miles! And I only did half the bike...and no swim! Waah!

The two biggest training blocks are still to come, though.  Next week is the last week of our aerobic block, then a week of "recovery" and then on to the "endurance" phase and "competitive" phase.  "Competitive" is the one that has the toughest workouts/longest days, so there's that to look forward to!

Stronger in the legs, not so much in the head

I have been a very bad post-er as of late! Thanks for holding the bag, Amanda, so to speak.  Last weekend was Princeton Reunions, so I was determined to get in a solid ride and run before I headed down to the Jerz for a weekend of friends and memories and general debauchery.

It was also hotter than blazes in NYC for a few days, and so my 48 mile ride in Central park (8 loops....BORING) was quite difficult as it was my first ride in the heat and even though I pounded two bottles of water, not bringing a drink mix (I like Accelerade) was a mistake, as I was definitely woozy at the end .  But it was mentally toughening to keep going through the same loop over and over again, and I felt very nice on my 9 milers the next day before the games began.

I tried to be a good girl and acknowledge that I "can't hack it like I use to" and came back to the city late Saturday night, but the temperature dropped the next few days with the tropical storm (and the buckets of rain that came with) and so did my immune system, and I was sick as a dog for a few days and did literally nothing except fall behind on training and on work.

But I finally kicked whatever it was, and after a mini run to get the blood moving and a 1.5 straight swim (it was supposed to be open water, but there is no way that can happen so long as I'm in NYC...will just have to wait for the beach or Michigania in the coming weeks), I felt good and ready to tackle a 90 (yes, NINETY) mile ride to Bear Mountain with some old swimming buddies Warren, Andy, Steve and his brother, Andrew, and their other fried Jonathan.

Well, after feeling pretty pleased with myself for navigating up from the New York Athletic Club through the city and over the GW bridge with no incidents All By Myself, I stop at Strictly Bicycles in Fort Lee, NJ, to meet up with the rest of the gang and realize that I SOMEHOW HAVE LEFT THE ZIPPERED POCKED IT MY JERSEY OPEN.  That's right.  The pocket where I keep my cash, my ID, and credit cards.  FUCK! Only my drivers license managed to stay in.  The rest was scattered somewhere in the city or over the Hudson.

So after cancelling the cards and just chalking up the cash to be my panhandling quota for the next 2 years, I hit 9W with the boys and immediate realize they are WAY to fast for me.  I insist they ditch me, and I have a nice, strong-feeling solo ride out to Nyack and the Runcible Spoon, with one stop past Piermont to confirm that yes, my Visa was indeed canceleed, and yes, I am the biggest idiot whose ever called you.

I diddle at Runcible and wait for Warren to rejoin me after he turns around after a few more miles from the other guys, who are going to tackle the Bear summit.  I just had to acknowledge that 90 miles AND intense climbs are just not at my fitness level right now, and certainly not with those guys!  And I had a little flat along the way for spice, but thankfully managed to change it without too many screams.

Warren and I head back, and then after a strong ride (for me) back, including the two climbs just after leaving Piermont that I find hard because the way the road layout is with stops, you can't build up much speed (or any) in to them, I feel victorious that I've made it back and to the bridge.  And then, WHAM.  Somehow I eat it right before getting on the bridge ramp (I think I nicked the edge of the cone without realizing it), and my dear sweet Warren, who has now witnessed a day of epic stupid luck for me, hangs with me while I get my bearings again, and still a bit shakey and bruised from the fall, slooowly cruise/walk the tricky turns down the GW bridge, back in to our fair city.

Thankfully it was fairly uneventful back, although I could feel the bruises in my left hip and side knee as well as my sore hands (thank GOODNESS I had gloves on), and while I may have lost a good bit of dignity and can't allow my self any financial treats of any kind for the next week (both as punishment for loosing the cash, and the fact that I don't have any cards), I actually feel pretty good for getting another Nyack ride under my belt (only my 2nd), and will just keep being as diligent as I can with them over the summer, slowly adding in miles past Nyack and also runs in once I get back to Manhattan.  Plus, last time, the back of my neck KILLED from riding in aero, but now it is no problem! Depending on how the bruises and feel, will be up for a nice, long lope in Brooklyn tomorrow!

Last week of adaptation!

Of course the recovery week timing would have been much better this week, when I have TWO authors in town, instead of next week, when I have nothing, but nevertheless, I'm feeling pretty good and confident about the next phase ahead.  My biking is feeling strong, and my runs off the bike are feeling great, too.  It's funny,but I actually never did any real brick workouts prior to starting this IronMan training plan.  For all of my Olympic distance races, I would just wing it.   Not that I wasn't in shape running-wise (it's probably where I am strongest/most dedicated training wise, in large part because it is the easiest of the three disciplines to fit in to a busy schedule), but I had never trained off the bike in any fashion. 

Now that I've started doing it quite a bit, I am actually REALLY excited for the NYC Triathlon in July and Age Group Nationals in August!  I don't know if I'm neccessarily feeling confident about the Iron Man....looking ahead to the longer workouts still gives me nervous gut and sweaty hands...but at least I'll nail my summer races!

My sister and I had our last turo sprint trainer session this week, and from here on out as I look ahead in our training grid, all the bike workouts from here are just long, longer, and longer still, and always followed by a run.  Fine by me as the weather is finally warming up (my bike last Saturday was COLD...thank goodness for my thick cycling gloves and shoe booties to keep me warm), and I think I have finally crossed the threshold of being intimidated/nervous about my Cervelo.  Amanda and I are both so chicken shit about our bikes, I don't know why.  I am sure a good bit of it is because these P2's are the most expensive things either of us own (unless you count my wedding dress, but I don't plan on spending countless hours on that fighting crowds and traffic this summer). 

Nevertheless, I finally don't feel so hunched/crunched in aero and my legs have finally adjusted to the new position...it still amazes me how differently the pedal stroke feels, strength wise, once I'm in aero.  I am even able to now build up some speed without feeling wobbly and scared and feel that it's about comprable, if not faster, than what I was doing in the standard position before, too. And my neck isn't quite so sore anymore, either. Progress!

Next on my list!

Now all I need to do is finally get my butt out of bed in time to make a ride with the NYAC group out to 9W on Saturday mornings! I have been getting up early for my rides, of course, to beat the crows in Central Park, but to make the group ride start time coming from Brooklyn has been a bit more than these lazy bones has been able to handle.  Thankfully, the warmer weather should help.  Last time I tried, it was 30 degrees! No way! Much easier to snuggle up with sweet little Sasha for another hour, who is always so warm and cute.  Maybe a dawn squirrel hunt pre-ride will be in order to assuage my guilt!