tag:blogger.com,1999:blog-9446240973034561462024-03-19T02:33:57.171-07:00Adventures in LifeLife, Martial Arts, Triathlon, Travel, and MoreUnknownnoreply@blogger.comBlogger191125tag:blogger.com,1999:blog-944624097303456146.post-56677945734722002342015-01-08T07:49:00.002-08:002015-01-08T07:49:30.058-08:00Happy New Year and my Peru AdventureI know it's a few days late, but Happy New Year. 2014 was a great adventure from moving from one job to exploring Colorado, Asheville, Wisconsin, Chicago, Ironman, Peru, and many other great things while I decided what's next for me. I wasn't sure what I wanted to do after I changed jobs, but 2015 is leading me down a new path hopefully to Nursing School. I start taking a class this spring with hopes of getting into Nursing School this summer. It will be a new adventure and beginning. Sometimes you don't know where life will take you, but you have to flow with it and always keep you mind up to new things and adventures.<br />
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With that I'll share some of my Peru adventures here. Peru was an amazing country. When I first arrived I knew of Machu Picchu, but didn't really know the country. By the time I left, I found Peru to be a amazing country with a varied landscape and great people. My adventure took from Lima to Huacachina, to Nazra Lines, Arquippea, Colca Canyon, Cusco, Machu Picchu, and finally Huaraz.<br />
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Here are some links to the pictures and videos.<br />
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Cusco<br />
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Machu Picchu
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Huacachina
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Arequippa
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Jungle Trek to Machu Picchu
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Huaraz
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Sandboarding
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<a href="http://vimeo.com/115889078">Sandboarding</a> from <a href="http://vimeo.com/rjmaguire">RJ Maguire</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
Sunset
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<a href="http://vimeo.com/115723830">Sunset over dunes</a> from <a href="http://vimeo.com/rjmaguire">RJ Maguire</a> on <a href="https://vimeo.com/">Vimeo</a>.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-89860556115783473522014-11-28T17:19:00.001-08:002014-11-28T17:19:57.362-08:00Fun South of the Equator!<p dir="ltr">Starting off my journey in Peru with Lima. Just a couple of pics from today.</p>
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Let me know what your toughest/hardest events were. <br />
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After completing Ironman Wisconsin in September, a lot of people would ask how tough was it? My response is that it was a long day with filled with many emotions, thrill to start, some nervousness, some nausea, a couple of rough patches, and then a joy to finish! I think with any race or even I've completed, it all comes down to the training for how you will fill for an event. If you undertrain, the event will be much tougher and you will not like it as much. If you put in the work, then everything should go smoothly. Of course, weather, body, etc, could change that. So below, I'll give you list of my "toughest" races. I'll put them in a couple of categories because certain factors can play into each. <br />
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<b>Toughest races in terms of terrain and length.</b> <br />
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1. <a href="http://www.ouachitachallenge.com/" target="_blank">The Ouachita Challenge</a> - 60 mile mountain bike race - Took me 7.5 hrs, I trained fairly well for this, but since I was still new to MTB it was a very diffcult and long race! <a href="http://rjmaguire.blogspot.com/2013/04/the-ouachita-challenge-tour.html" target="_blank">Click here for the report</a>.<br />
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2. <a href="http://www.ironman.com/triathlon/events/americas/ironman/wisconsin.aspx" target="_blank">Ironman Wisconsin</a> - I've been racing in tris for 5 years now and all my training came together for this race! It was a day filled with all kinds of emotions and challenges. <a href="http://rjmaguire.blogspot.com/2014/09/im-wisconsin-2014-race-report.html" target="_blank">Click here for the post</a><br />
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3. <a href="http://ridetherockies.com/" target="_blank">Ride The Rockies</a> - 6 days, 471 miles, 30,000ft of climbing, awesome bike ride across Colorado. <a href="http://rjmaguire.blogspot.com/2014/06/ride-rockies-2014-recap.html" target="_blank">Here is the post</a><br />
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<b>Toughest events, it could be for a variety of factors, such as weather, length, training, etc.</b><br />
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1. The Ouachita Challenge - wins again, the weather was great, but the terrain, length, and some technical sections still help this win the day. Maybe next time, it won't be so hard. They say to train for the race who should ride the course. I think next time I'll take that advice.<br />
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2. Ironman 70.3 Buffalo Springs 2011 - It reached 100 plus during the run and the wind was around 20mph for the ride back into T2. I cramped on the run due to poor nutrition on the bike, actually able to run parts of the second half of the run and crossed the finish line, feeling like I didn't know where I was! Tough race! <a href="http://rjmaguire.blogspot.com/2011/06/buffalo-springs-703-race-report.html" target="_blank">Read the post here</a> <br />
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3. First marathon 2008 NYC Marathon - Being that this was my first time to real train for any bike or run race this has to be on the list. At the time, I didn't know anything really about running or training for a run. I saw my dad complete the 2007 and thought I want to do this. The training was tough and the race was tough also especially since I didn't know what to expect. I find this marathon was much tougher than my Ironman marathon. Both where within one minute of each other.<br />
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<b>Training</b> <br />
Now what do you mean by training, I find that training for event is the toughest part of reaching that goal whether to run a marathon, complete a 5k, Ironman, etc. You have to the drive and motivation to complete the workouts needed day after day, week after week to reach your goal. <br />
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1. Martial Arts - I've been involved with Grand Master Hans Martial arts since 2006. I've reached the rank of 4th dan black belt. You are constantly learning new stuff and trying to perfect techniques. The training never stops and the next rank takes longer the reach, but you have to continue to have the motivation and the drive to reach that next goal. I'm motivated because I enjoy to train and I know there is always some technique or drill that I need to work on to perform better. Also, it helps to teach and train other students to achieve their goals.<br />
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2. Ironman - Swim, bike, run, sleep, rinse and repeat for around 20 weeks. Long rides of 6 hrs, long runs of 2 hrs, long swims, drive to the pool, early mornings, hot days, rainy days, windy days, all reason to bag a workout. It was tough to do week after week. By the end, I was ready for the race and finished with training! <br />
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3. Marathon - It was a tough decision between 2/3. I choose 3 because is not as grueling since you can get more off days. However, to run a great a marathon, you need to put in a lot of work and stay injury free. I've never been a fan of the long run, but can get on the bike for hours at time?! <br />
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<b>Final List -Events/Goals/Future</b> - There are more but here are a couple.<br />
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1. 5th Dan Master Level Black belt - Still years away and lots of hard work<br />
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2. Sub 20 5k - Fun fact about me, I've only run one open 5k, I think I avoid them because I won't be able to beat my one time set in 2009.<br />
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3. 50/100 mile ultramarthon - yep, sounds tough, intense, and epic. Maybe one day. Great thing about these events is that at least most of trail runs, bad thing is that I would have to do lots of running.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-73030574987864318922014-10-20T07:02:00.001-07:002014-10-20T07:02:23.002-07:00What I have been up to the past month update!Well it's been just over one month since Ironman Wisconsin. I've taken the time to relax and just enjoy doing whatever I like in regards to training. No set workouts, no watching power, or heart rate. I just step outside and enjoy the day! <br />
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Now I did have a goal set for just after IM Wisconsin. I wanted to ride the BDB 100 in under 5 hrs with stops. The day started out well, but once I hit the 62 mile mark it was a tough struggle to the the finish. Also, for the last 30 miles, I did not have a big group to work with. It was about 4 of us who were all in the about the same boat ride wise, just ready to finish! I ended up finishing with a total time around 5:09 which is faster than last years total time, so I was happy about that. The course was a new setup this year and I really enjoyed it. The course felt more open and had some challenges with the rolling hills along Lake Maumelle and the nice climbs into Thornburg and Wye. <br />
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My big focus lately has been swimming. As Ironman was approaching, I was swimming some of the best times every for myself. I took a 1.5 off and then slowly got back into building again. My goal has been to get down to 1:20/100yd. My best 100 time since IM has been 1:24, so I'm slowly approaching that goal. Recently I was able to hold 1:35 on 1:45 which is some of the best intervals I've completed before. Last week was a struggle and took it easy in order to recouperate after all the work I've been doing recently.<br />
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With the IM focus done, I've been getting back into martial arts. It's been great to get back in class and work. However, my muscles have not taken kindly to this and are usually sore after a great workout!<br />
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I finally completed my USAT coaching certification. After taking the class at the beginning of August, I focused on reading the manual and then completing the test. I completed the test first and then a couple of weeks later finished the CPR certification. I should now be certified as USAT Level 1 coach. <br />
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As far as plans for the rest of the year and 2015, I'm still working on that. I would hope to start coaching in 2015 slowly helping people out to work on the experience. I'm looking at the Little Rock half marathon/marathon for March and maybe some mountain bike events. <br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-79537976197687156932014-09-16T13:26:00.003-07:002014-09-16T13:34:11.556-07:00IM Wisconsin 2014 Race Report Well here it is for all the marbles. One year after signing up I'm lined up in the water and ready for a long day of racing. I'm calmed relaxed and ready to take on the day! IM Wisconsin here I come!<br />
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<b><span style="font-size: x-small;"><span style="font-family: Arial;">Quick Background</span></span></b><br />
Of course with any Ironman race you have to be early with the signup. When this race opened in September, I was on the computer and signed with 10 minutes of the opening. What had I just gotten myself into! The winter months went by and I was mainly training for the Little Rock half working on my run speed and some distance. With the LR Half in March, I would soon start the real training for Wisconsin. Well life changed a little after March, I was out looking for a new job and along that time I got into Ride the Rockies. Well I decided I wanted to do some traveling and train at the same time. So in May, I was in Asheville riding and hiking and then June was a month in Colorado which included Ride the Rockies. I was seeing great places and meeting new people along the way. Of course, by July it was time to buckle down and train for Ironman. I knew I was behind on the running, but I was good with the bike. In July, I finished IM 70.3 Racine in 5:21 a PR for me. I was feeling good. In August, I went up to Madison and rode the course followed by a trip to Milwaukee to get my USAT Coaching Certfication. September would come quickly.<br />
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<b>Pre-Race</b><br />
I arrived up in Madison on Wednesday. Since I decided to come up a day earlier than planned I stayed at the Hampton Inn Downtown on Wednesday before moving to Doubletree on Thursday. Both hotels are great places to stay for this race. Both were around a mile from the race site which was not to bad. They were also close to many restaurants and State St. The DoubleTree actual sits on the run course, so family could easily watch the run and go to the room if they needed.<br />
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On Thursday, I checked into the race and got my race wheels that I rented from Race Day wheels onto the bike. I rented a Zipp 404 front and Zipp 808 rear. It was great setup. <b> </b>However, when I brought the bike back to the room I noticed I was having a issue with break. It was back up the race site where I went to the Trek Tech Support that was setup. The mechanics were great and had the brake fixed in about an hour. They had to rerun the brake cable. I had planned on short run, but by then had already walked around enough for the day. Lunch was at a place called the Mediterran Cafe which was very good and Dinner was at the Great Dane, good beer and hamburger.<br />
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Friday was the day to get on the bike to test the wheels and shake out the legs. I was going for about an hour ride. Well about 25 minutes into the ride, a bee decided to dive bomb me and sting me on the tongue. I had some small swelling but nothing too serious. It was the first time I had been stung in over 10 years and probably more! The rest of Friday was spent relaxing again. I had lunch at the Old Fashion with dinner at El Dorado grill. Lunch was the best of the day.<br />
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Saturday again was full of nothing with a short swim in the morning, lunch again at the Old Fashioned followed by some pizza for dinner. Nothing attacked me today, nothing broke. I set up my bags and bike and now it was time to race.<br />
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<b>Race Morning</b><br />
I was up around 4 the morning after a good nights sleep. I was nervous and could tell because I was having trouble trying to eat my bagel and peanut butter. I got to the race site around 5:15 and put the remaining nutrition on my bike and went down to where the swim entrance was and relaxed in the grass. There I sat and ate a bonk breaker bar and sipped on some gatorade. 6:30 was approaching so I put my wetsuit on and dropped off my morning gear bag. Someone let me know that it is best to get the water first because it can take a half hour to get everyone in the water and people can miss the start by still being on the "beach". I was one of the first ones in line and waited and in the water we went. I swam out to the first all the way to the left. My plan was to start towards the back there and go. I floated around saw the awesome crowd on shore and at 7:00 the cannon fired and we were off!<br />
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<b>Swim</b><br />
My goal for the swim was to stay relaxed and just get over the contact knowing that it was coming. My plan was to hopefully get out the water in 1:30. The course is one 2.4 mile swim, so it was a rectangle with a slant into the finish. The first turn buoy is around 1200 meters. This first part was not that bad contact wise. Since I started along the buoy line I knew the turn would be crowded and it was. Going up to the second turn the hits came a coming and after making the second turn it quitted a bit, but about half way the contact started again to the third buoy. The whole time I was relaxed and keep swimming forward. Finally coming to the 4 turn the final stretch was in site. I actual took this turn incorrectly and got off course a little. I knew something was wrong when I no longer had any contact! I pushed towards the finish and came out in 1:22. Much better than I was hoping!<br />
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<b> </b><br />
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<b>T1</b><br />
You usually don't talk much about transitions but this one is pretty awesome. You run up the spiral on the parking deck with the crowds lining the whole way. It makes the run up seem so much easier. You head into the convention center grab you bag and go. I also found advice that you shouldn't put your bike shoes on until you get to your bike or close to the mount line because it is a long transition. My bike was near the mount line, so I ran with my shoes all the way to my bike. A volunteer handed me my bike and it was off to the bike we go!<br />
<b> </b><br />
<br />
<b>Bike</b><br />
Having ridden the course the month before, I knew what to expect. The goal was take the hills easy the first loop and see what happens the second loop. My goal was to finish around 6 hrs. The first 5 miles are on some trails and through some parking lots before finally getting on the open road. I keep it easy and started taking nutriution in. I was surprised that about 10 miles into the bike I started to get a headache. Note in the future, keep some tyelnol. Figuring it was dehydration or lack of food. I started my nutrition a little heavy probably at first. The first loop was crowded with bikes and people. You had to be careful on some of the rollers out there because they would get crowded with bikes. The crowd support was great on the 3 sisters and was massive in Verona. The second loop the headache persisted and I was starting to feel nauseated. By the special needs station, I had finished two bottles of Gatorade and two bottles of water. Along with 7 gels and 2 bonk breakers. The second loop I was fighting the headache and nausea. It got pretty bad around Mile 90. I keep pushing to the finish though hoping for a quick rest in T2! I continued trying to take nutrition in, just so I would feel better. I came into T2 right at 6:00hrs just as I had planned even with a headache and nausea. <br />
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Just some other notes on the bike, I love this bike course. It was a challenge and fun. The crowds were great and volunteers were awesome. The weather was perfect 75F. Towards the end I could feel the heat a little. The wheels were great and I think really helped.<br />
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<b>T2</b><br />
Biking up the spiral to T2, I was ready to be off the bike. I ran inside the convention center grabbed my bag and sat down thinking I only have a marathon left. I lingered for maybe just a moment to recover and it was off to the run. I stopped at the bathroom to pee and it was onto the run.<br />
<b> </b><br />
<br />
<b>Run</b><br />
Maybe it was the adrenline, but as soon as I started running, the headache was gone and the nausea left! My plan was to run between aid stations and walk the aid stations and the one big hill on the course. I hit the first 6 miles feeling great! I was walking taking nutrition and thinking that this would be perfect! The crowds were great and I was feeling it! However, as I got to mile 12, the nausea returned with a vengence. I was left to a walk run for the remaining 14 miles! I saw my parents and sister and she remarked later after I had given her a high five that my hands were cold and clamy which this around mile 12. I passed through the turnaround point knowing that the next 13 miles would be tough. I still keep a smile on my face. I would try to run when I could and then I would be close to sick and start walking again. I talked to people along the way and had as much fun as possible. I tried to stick the Heisman pose when I was in Camp Randall Stadium and just generally tried to remain upbeat. I knew I was about to be an Ironman. Finally around mile 20 as it was getting dark, the nectar of the gods came out. Chicken broth was on the course. I started hammering this down hopefully to help out. I started to feel better by mile 24 and finished the course with a better run walk towards the end. I had a great time on the course. The run course is flat with one big hill. It is a nice relief from the hilly bike course.<br />
<b> </b><br />
As I approached the capital again, it was time to run it in! Ironman Wisconsin is about to be complete. Apparently, I couldn't do simple math. I was thinking my finish was going to be close to 13hrs. Well to my surprise, I see the clock at 12:27:16 and here Mike Reilly say RICHARD MAGUIRE you are an IRONMAN! I crossed the line got my medal, shirt, hat, and picture. What an awesome day this was. All the training had paid off and I was an IRONMAN!<br />
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<iframe allowtransparency="true" frameborder="0" height="710" scrolling="no" src="//instagram.com/p/sxhzNGFMx6/embed/" width="612"></iframe>
I'll leave with a couple of videos I found also. Great day and thanks to all the volunteers and my family for the support on the course and training!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/kB8c0Z891vo" width="560"></iframe>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-70479793228105025472014-09-16T12:38:00.002-07:002014-09-16T12:38:44.602-07:00I haven't updated in awhileMy training went well after the 70.3 in Racine. Most of the training between then and IM Wisconsin was more intensity on the bike while building my run mileage. Towards the end of the training period leading up to Wisconsin, I could feel some fatigue building and I was ready to get Wisconsin over with. The taper was tough because all of the sudden I wanted to do more! I completed IM Wisconsin in 12:27:16 great race and report to follow!<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-65090396623503309342014-07-24T14:22:00.002-07:002014-07-24T14:22:29.550-07:00Ironman 70.3 Racine and Training notesAround the 4th of July, I decided that I would sign up for this race. It was late sign up. I wanted to do a 70.3 before Wisconsin in September but couldn't make up my mind which one to do. I had a choice of smaller races, but decided I wanted a larger race to get a feel for a bigger race since it's been 3 years since I've completed a 70.3. The last 70.3 I completed was Buffalo Springs and it was an epic weather day with 100 plus degree temperatures. I knew the weather in Racine should present me with pretty good conditions.<br />
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Leading up to the race 4 weeks before, I had just completed Ride the Rockies a 6 day, 471 mile, 30000ft of climbing ride. The week after the ride was exactly 4 weeks out. I took this week to rest and put in some easy workouts. I could feel the fatigue from the week before. After workouts, I would feel wiped out! By the second week, I was starting to feel good. I knew it was time to get more miles in on my tri bike and work on pacing for the Ironman and 70.3. 3 weeks out from the race my long ride was 84 miles with a 9 mile run for a total of 204 miles that week.<br />
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Three weeks out of from the race I went on my longest ride on my tri bike for the year. I put in a 100 mile on Thursday and then a 10 mile run on Saturday. It was a great week of training. I had some good hill training on the bike and run during the week. The miles for the week totaled around 175. <br />
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I'm now two weeks out from the race and it was time for a big week before just putting a 6 day taper for the race. During this week, I focused on higher intesity while still working some long stuff in. My long ride for the week was 66 miles, but it was at 80% and I felt great after the ride with a good 2 mile run afterwards. I ended the week with a 50 mile ride on Saturday and then a 9.1 mile run on Sunday still feeling great.<br />
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<b>Race Week</b><br />
The plan for race week was to put in some light miles on the bike with some pickups. I took Monday off except for swimming. Tuesday and Wednesday I got in around 20 miles each day of the bike focusing on power just above and below my goals for the race. On Thursday, I drove up to Chicago and was able to get in a 4 mile run at a little harder pace that I wanted, but still felt great. On Friday, I worked in an open water swim in Chicago. This was the first time I've swam in wetsuit since May. I was also looking to feel the water since the rumor was the temperature at Racine was near 60. Saturday I drove up to Racine and picked up my race packet and prepared for the race. The temperature of the water was 62 on Saturday. I went down to the beach and got in the water thinking this water isn't to bad. I put in a 15 minute swim and then a 20 minute ride. Everything was feeling good for race day! <br />
<b> </b><br />
<b>Race Day</b><br />
I awoke around 3:45am. My plan was to eat small, a smoothie, bonk breaker, and a banana. I usually keep pre race meals pretty light. I was onsite by 5:15 and setup quickly. Now it was time for the wait. Transition closed at 6:30 and my wave was not scheduled until 8:16. I went to the portajohns one last and then walked the one mile to the swim start. The goals for the race were around 40:00 swim, 2:40-2:50 bike, and sub 1:50 run. With a final goal of under 5:30 for the race. <br />
<b> </b><br />
<b>Swim</b><br />
With the late start, I sat around watching wave after wave head out. About 30 minutes before my wave, I decided it was time to get in the water. Surprise the water was a little colder than Saturday afternoon. However, once I swam further away from shore it wasn't too bad. I was in for about 20 minutes and then lined up with my wave. I lined up about the middle of the pack and the horn sounded and it was time to go. Sometimes during open water swims, I get uncomfortable, but as I started I was really relaxed. I staying just off someone's feet and was quickly to the first turn buoy. From this point, it was a long straight swim. I was comfortable and feeling good the whole time. Towards the end, I was feeling a slight chill due to the cold water, but nothing bad. I made the final turn and it was into the finish. <br />
<b><br /></b>
My goal for the swim was to hopefully finish under 40 minutes. I crossed the exit in 43 minutes. While not my best time, I would say this was the most comfortable I've been on a swim. If I can maintain the same at IM Wisconsin I'll be happy. My swim time was about average. Out of 2300, I was 1279. <br />
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<b>Bike</b><br />
It was a long run to transition through sand and then around transition before finally entering. My time was 4 minutes. I quickly put all my bike gear on and off on the bike. The plan for the bike was to maintain around 80% of FTP. This would be put around 170W for the ride. I had not driven or pre-ridden the course. I knew it was flat to small rollers, so I wasn't to worried. The first miles were tough as the road was not in the best condition. This would be a theme throughout various parts of the course. The pavement would be good and then terrible. Throughout the ride, I was feeling good and able to maintain a great tempo. <b> </b>During the bike, I took in one bottle of gatorade, one bottle of perform and two bottles of water. I felt great hydration wise. For calories, I took in 5 clif gels, and one bonk breaker. The ride was uneventful and as I was getting closer to town I knew I would reach my 2:40 goal. I rode in at 2:42.<br />
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<b>Run</b><br />
The run is what can make or break a race. Before the race, I found out my full charged garmin 310xt had turned on and drained the battery. I did not bring the charger, so I decided to carry my 500 with me just to record the run. The run was a flat run. It had two small hills during each loop. The goal for the run was to quickly walk the aide stations to fuel up. I came out of transition feeling great. The first 3 miles went by at around 8:06 per mile pace. I was feeling good. The next 3 miles the pace started to fall to around 8:14. I was thinking ok, I'm good with that I wanted to push the final 6. Making the turn for the second loop, I found that it may be tougher to push than I thought. Miles 6-9 fell to around 8:20. Uh, ok. The final 3 I got this! Nope, I started to fall to around an 8:30 pace. The whole time aerobically I felt fine, but my legs just wouldn't let me push. I finished the run in 1:49:46.<br />
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<b>Conclusion</b><br />
I finished in 5:21:44. This was a PR and under the time I had set my goal for. Overall, I finished 61st in my AG, 389 out of males, and 456 overall. There were 230 in my AG, so I'm happy where I finished. I felt with just a 6 day taper I performed beyond my expectation. Over the next couple of weeks, I will continue my focus on the run and swim, while maintaining on the bike. I have some trips, so I will plan to workouts effectively to get the work that I need to be doing. <b> </b><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-36751006092921140952014-07-09T06:43:00.000-07:002014-07-09T06:43:32.960-07:00Week 15/16 - The Journey to Ironman Wisconsin TrainingThis will be a combined post from the last two weeks of training.<br />
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Over the last two weeks, I have been focused on increasing my swimming and running while maintaining my biking. I've been very happy with the running. I had a long run of 8 miles and then 10 miles. Both runs, have been focused on IM pace and a 10-20 sec walk each mile to simulate walking through the aid stations. The runs have been close to 9 min/mile which is what I am looking for in training and hopefully the race! <br />
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The swim training has been good, but still not as consistent as I would like. With the Fourth of July holiday last week, I only got two swims in. The previous week I was able to get three in and they felt really good. This week I've had a small pain in my lat, so I missed Monday to let it heal. <br />
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Biking is going great as usual. I did long rides of 80 miles and then 100 miles. On the rides, I focused on nutrition and pacing with both working out pretty well. This week the focus is more on a harder pace over shorter distances. <br />
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I have Ironman 70.3 Racine coming up on July 20th, so I hope the soreness in my back goes away by then!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-29968775180900636672014-06-29T11:47:00.000-07:002014-06-29T11:47:38.000-07:00Ride the Rockies 2014 RecapWell it's been just over a week since I finished Ride the Rockies 2014. Ride the Rockies (RTR) is a 6 day, 471 mile ride that was from Boulder to Golden. Each year the ride accepts 2,000 people via a lottery system. Every year the route is different. The route this year was to go from Boulder to Winter Park, Winter Park to Steamboat Springs, Steamboat to Steamboat loop, Steamboat to Avon, Avon to Breckenridge, and Breckenridge to Golden. Along with the miles, this year route included plenty of climbing, just over 30,000ft to be exact. <br />
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My training up to the ride was good. I was getting in just around 200 miles a week and had a big week of just over 300 miles. After traveling around Colorado for 10 days and doing some hiking and cycling. I was feeling good for the ride.<br />
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<b>Boulder to Winter Park</b><br />
I had already been in Boulder for a couple of days, so all I do logistically is get my truck to Golden for the week long parking. I arrived at the high school around 11am and dropped my bike off and headed to Golden where a bus took us back to Boulder. It was pretty easy logistically. Once back in Boulder, I went to check in and also drop my bag off at my tent. For this event, you can outdoor camp, indoor camp, or even use hotels. I went with the outdoor camping. However, I used Sherpa Tent Service. This service would setup a tent for you with a sleeping bag, air mattress, and put your bag in there everyday. This would come out to be useful soon! <br />
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The great thing about this ride was that it was very easy to meet and talk to people since I was doing this by myself. The first night I went to dinner at a burrito type location called Illegal Pete's. It was a good dinner and by 9pm I was asleep in the tent.<br />
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My plan was to be up and on the on the road by 7am on Sunday. The forecast was calling for around a 40% chance of thunderstorms. Colorado weather usually hits in the afternoon and with a 84 mile and 10,000ft of climbing day ahead, I knew it was going to be a long day. I heard people talk that you never know what kind of weather you get in the summer, so I brought along leg/arm warmers and a rain jacket. The ride started out by heading up the Boulder Canyon. It was slow steady climb up the canyon. You got to see the creek flowing strong and the towering walls of the canyon. Once we came out of the canyon, the Rockies were in view at Neaderland site of the first rest stop. I was told that you have to eat the Flippin Jack Pancakes. These are pancakes made my guy with a giant griddle. He can supposedly feed 500 people an hour. I can see why with the large griddle and a machine that pours the batter onto it. After the pancakes and a little rest, it was back on the road. The road out of Neaderland again was climbing. This time the views were constant of the snow capped peaks of the Rockies. Once at the second aid station, I realized that I was kinda of out in front of everyone. There were very few people at this aid station. I had a quick PB&J and hit the road. The road took us through Central City and Blackhawk. Both towns, were built on the Casinos in the area it seemed. The towns reseambled old west towns, but everything was new. There were some tough hill short hill grades in these towns, but after it was a fast downhill in Idaho Springs. At the rest stop, you could see a thunderstorm brewing in the distance. I quickly hit the road again hoping to get out in front of it. As I was riding to Empire, the clouds were getting black and had a pretty strong head wind, but by the time I arrived at Empire, I had cleared the storm before the worst of it. At the aid station, I heard that it had hailed and stormed on people back in Idaho Springs. I thought to myself that the worst was over! From Empire, it was time to climb Berthod Pass and then decsend into Winter Park. The climb up was nice with nothing to hard to climb. As I was climbing, you could feel the temperature start to drop and see the clouds build again. I reached the top and had a quick coke due to a feeling of low sugar levels. After the coke, I was feeling pretty good, but it did start to get cold up there and it was SNOWING a little. As I started the ride down, I soon saw a wall of white in front of me! As soon as I hit it, it was raining, snowing, and sleeting for a 15 mile descent into town. I kept my hands firmly planted on the handlebars even though I couldn't feel them. I was shaking pretty good and was freezing. However, once I got within a mile or two of town, my hands were a little warmer due to riding hard downhill. I quickly dropped my bike off and headed to the tent. This was the service was great is that I didn't have to worry about setting up a tent in the cold and rain!<br />
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I showered, warmed up, got a massage, ate a burger, and then a pizza and it was off to bed again by 9pm.<br />
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<b>Winter Park to Steamboat Springs</b><br />
The weather forecast for the night before was looking good. A clear day with temps getting into the 60s. However, we had to get over the cold morning. It was in the mid-20s first thing in morning and not only that, due to the rain the night before my bike had ICE all over it. Chain, derailleur, brakes, and even the hubs were all frozen solid. I had to wait until the sun came up to dethaw my bike. Once the sun was out the temperature warmed and it was off to ride!<br />
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The ride for today called for 94 miles and around 4000 ft of elevation. The bulk of the climbing was at the end of ride going up Muddy Pass and then Rabbit Ear Pass. The great thing about today is that the ride was fairly flat with some rollers in the middle. We were able to work with a few people along the way that made this fastest day of the week. The climb up Muddy and Rabbit's were too bad, and we had a pull from a couple of guys that were pretty strong riders. The day featured a lot of plains and a view of the mountains towards Rabbit Ears. The descent into Steamboat was awesome. We went from around 9000 to 6000. It was a non-technical descent, so you could bomb down it!<br />
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That evening I had dinner at a grill just at the bottom of the Gondola, it wasn't a bad burger, but the place was slammed back. Like most nights, I was in bed by 9:30 for the ride the next morning.<br />
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<b>Steamboat Loop</b><br />
The third day called for a "rest" day if you wanted or you could ride a 54 mile loop with around 4,000ft of climbing. They called it a non-rest day because the route was more difficult then it looked. For this ride, I was able to demo an S-works Tarmac with Sram Red. It was an awesome bike. It responded great to the climbs and was very stable even over rough roads. The route featured many rollers and quick hits on climbs. There about 5 short climbs and numerous rollers which made this for a much tougher day. Overall had a great time on this loop with plenty of good views. After the ride, I got the chance to go into Steamboat where we got to tour Kent Erickson bikes and see how handmade bikes are made and the type of bikes that they make. I'm jealous. I want one!<br />
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<b>Steamboat to Avon</b><br />
On Day, it was time to leave Steamboat and head on to Avon. The route today was<b> </b>82 miles with 5,000 ft of climbing. The first 40 miles was a slow long climb. The grade wasn't tough, but it was enough that you could push the pace without killing yourself. Most of the views were of the plains with a small view of the mountains. This was a tough for me towards the end. The winds were pretty strong and the last 15 miles were a slow slog. 4 days of riding was starting to get to me! I was happy to get to Avon.<br />
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<b>Avon to Breckenridge</b><br />
The ride today was a 74 mile ride with close to 6,000ft of climbing. This was the "Triple Bypass" day. We would cover three passes with the top being Fremont Pass. This was probably the most scenic day of all. Right off the bat, we are climbing and heading into the mountains. After the first pass, we are heading to towards Leadville with a lot of the ride above 10,000ft. We are in the valley, with mountains surrounding us on all sides. There were some flatter sections at least, but I was enjoying the views. Again, the tough part of the ride was the last 10 miles, it was a slog into Breckenridge, but I made it. It was slightly uphill into town which made those miles tougher!<br />
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<b>Breckenridge to Golden - The End</b><br />
Well today is the last day, 77 miles and 5,500 ft of climbing on tap for today. The morning started rather cold with temperatures near 30. Frost had formed on my bike from the night before. It's amazing how cold it can get at night here in Colorado. The ride today was to take us over Loveland before a mostly downhill finish in Golden. The climb up Loveland was great with views over the valley and A-Basin. Once over the top, it was downhill towards Idaho Springs. You would have thought it would have been faster, except there were some narrow bike paths and some roads that were not very good for riding fast downhill. After Idaho Springs, we had two hills to climb before the final finish into Golden.<br />
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After 471 miles, 30000ft of climbing, I was glad to be done, but also disappointed that the ride was over. This is a great event and the people that put on the event did an excellent job.<br />
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Below are various videos and such that I found on Ride the Rockies Facebook page<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/JK0uTlZzTLU" width="560"></iframe>
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<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script>
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<a href="https://www.facebook.com/photo.php?v=10152615625807189">Post</a> by <a href="https://www.facebook.com/RideTheRockiesFans">Ride The Rockies</a>.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-54354535255469813552014-06-23T12:54:00.000-07:002014-06-23T12:54:01.321-07:00Week 14 Ride the Rockies/Ironman Wisconsin - A time for rest and renewalWeek 14 of training was a time for recovery and rest. The week started out with a return from Colorado after an amazing trip for Ride the Rockies and exploring Colorado. On Tuesday, I went for a short ride and also had a short run. Wednesday was my first swim in over three weeks. Not a bad swim, and it was nice to get back in the pool. Thursday was just a short run and swim. Friday was a short ride, and then I finished the weekend with a 27 mile ride and 1.75 mile run on Saturday and a long run of 6.5 miles on Sunday. At the beginning of the week, I was pretty tired from the previous weeks of training and riding. However, by the end of the week I was starting to feel stronger. Week 15 will be a time to increase the training again and add some intensity. Now the post will only be Week xx Ironman Wisconsin. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-79154775971351668152014-06-05T15:19:00.001-07:002014-06-05T15:19:27.504-07:00Rocky Mountain National Park<p dir="ltr">For the last three days, I spent time hiking and riding in Rocky Mountain National Park. I arrived on Monday and started with a hike up Deer Mtn. Followed by an afternoon hike to Dream Lake. The higher elevation hikes were tough due too snow still on the trail. </p>
<p dir="ltr">After the hikes, I settled in my tent at Elk Meadow camp and RV site. I thought about camping in the park but liked the idea of a shower close at hand. </p>
<p dir="ltr">Tuesday I went for more hikes with Berkstandt Lake Hike and then a hike to Mill Lake. In the morning, I rode up Trail Ridge Rd to 10560 ft. </p>
<p dir="ltr">Wednesday was the departure. I started out with a short ride back to Deer Junction and then back to town. Of course, I wanted to do more hiking but also need to contain myself with Ride the Rockies upcoming. I finished out with a short hike in the Longs Peak area. I hiked to the snow and then turned around. </p>
<p dir="ltr">I've now ended up in Denver for an evening before heading out to Boulder tomorrow. </p>
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Yesterday I went on a ride up to Maroons Bell. It was a beautiful ride up. Afterwards, I went on hike put only got about 1.5 up before the snowline.</p>
<p dir="ltr">Today I rode up to the top of Independence Pass from Aspen. It was a great ride up. I was happy to get to the top. The ride down was cold but not to bad. Now I feel ready for the tour in a week!</p>
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I didn't know where I wanted to go but in the end chose to try and rode to Monarch Pass. I could tell that rain was moving in when I started the ride. The goal was the top but would turn around when the weather became iffy. The ride up was steady grade. I was moving along until I reached around 9500 ft and the weather became a little iffy. I pushed till 10000 ft and then turned around. The descent was fast and smooth. </p>
<p dir="ltr">The second part of the day I decided to drive to Gunnison through the Black Canyon and unto Glenwood Springs. There were some great views in the canyon. </p>
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<p dir="ltr">On the training front, I got a short 3 mile run in the morning. It was a tough run. My HR was high for a 9 min pace run. <br><br></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_co4WSy7OMxwNFz3ywz_R64eGrQHVWdZJx56G_9qx9nXB6KWhVG-Fej36gUdKouRX12MwISj5j9Mt5EnJ4TZApCqAflzUKuxnS8jFaGI5Ie4kBtsYcsGF4kacrYAVT_uLjZtIg6I4kXk/s1600/IMG_20140529_165958.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_co4WSy7OMxwNFz3ywz_R64eGrQHVWdZJx56G_9qx9nXB6KWhVG-Fej36gUdKouRX12MwISj5j9Mt5EnJ4TZApCqAflzUKuxnS8jFaGI5Ie4kBtsYcsGF4kacrYAVT_uLjZtIg6I4kXk/s640/IMG_20140529_165958.jpg"> </a> </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-52850032414683535292014-05-28T17:18:00.001-07:002014-05-28T17:18:50.138-07:00Day 2 Colorado<p dir="ltr">Great day exploring in and around Salida. Today I did a 28 mile ride to get a feel for the altitude. The two things I noticed were a higher heart rate and a little tougher breathing. The ride was around Salida and then a few miles up Ponca Pass. I reached an altitude of 8200 ft. </p>
<p dir="ltr">The other part of the day I walked around town and set up a white water trip for tomorrow down the Royal Gorge. </p>
<p dir="ltr">I finished the day out with a trip to Elevation Beer which had some great beer on tap. </p>
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It was a good way to end the riding in Asheville.<br />
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The plan for this week was to take it easy on the training. I was planning on riding everyday into raceday while getting a couple of runs in. I got back to Conway on Tuesday evening and on Wednesday the weather was not great. For the first time in a long time, it was time to hit the trainer. I was hoping to get 1.5 hrs in, but after an hour I was ready to get to stop. I did get a good run in that morning. On Thursday, I wanted to get some speed in and decided to ride down Old Military to the Lollie Bottoms and back home. The ride would be around 25 miles with a nice flat section. I went with the race setup of wheels and bottle to get a feeling for the tri-bike since it had been a couple weeks since I've ridden it. I was happy with the ride. I did feel a little sluggish in the legs, but nothing bad. Friday I went down to LR to ride with a friend and we put in around 25 miles along the River Trail. Nothing hard and just a couple of small efforts. Finally on Saturday, I went for a 10 mile ride around the neighborhood to keep the legs loose.<br />
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The weather heading into race day looked interesting. The weather on Saturday was windy and raining in the morning with the temperatures barely reaching 65 by that afternoon. The forecast for Sunday was calling for something similar except maybe a little less rain. The pre-race plan was to go with a potluck dinner that All in Multisport was throwing. I brought some ham and turkey pinwheels. Diner offered some pasta salad, potato salad, chicken salad sandwich, some fruit, and brownies. A decent pre-race meal offering.<br />
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I was able to get bed around 9:30 for my 5:00 am wake up call. I didn't sleep all that well, maybe a little pre-race jitters. Well 5 am came and I was up and getting ready. Sure enough the rain had arrived, but looked like it would quit around 8 am. Just in time, for the bike start! Transition was mud hole from the previous race and all the rain. I setup my bike and shoes. I went to calibrate my power meter and sure enough the battery was dead! I knew I should have changed it the day before. Lesson learned!<br />
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After setup, I went somewhere to get out of the rain. I put on my wetsuit early because it was a great way to keep warm! I waited around with some people I knew and as 7:30 approached it was time to race.<br />
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Swim<br />
This the part that always get me in a race. The format for the start was a time trail start with someone going every 3 seconds. My time came and off I went. It took me about 10 minutes to get comfortable in the water. I was telling myself to relax and just swim and by the time I got to the first turn I finally relaxed! At this point, I wasn't sure what my time would be, but I settled in and swam. I got the the finish looked at my watch and it was a 32:55. I was happy with that considering how long it took me to get comfortable.<br />
2014 - 32:55<br />
2012 - 37:55 non-wetsuit<br />
2011 - 36:23 wet suit<br />
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Transition was a tough choice to put your shoes on and run through the mud or put them on on the sidewalk near the mount line. I went with putting them on in transition and washing my feet off through the giant puddle outside of transition. I would that it worked out pretty well. I carried my bike however.<br />
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Bike<br />
Now was the time to put the hammer down! I had been hoping to pace off power, but without that I would go back to the old standard of feel. The wind for the race was coming out of the NE. I knew the first 14 miles would be fast, so I was trying to push the pace as much as possible. When I got to the 14 mile mark to turn back north, it was slow down time. The wind was in your face for the final 10 miles. I was pushing around 23 mph and then at the turn, it was down to 18/19/20. I was working to keep those speeds. The only thing about the bike is that it was also cold, but I was surprised how well I was able to pace even not being able to feel my feet and my hands! I also realized about half way through the bike that I was missing my timing chip! <br />
2014 - 1:08:45<br />
2012 - 1:08:23<br />
2011 - 1:11:05<br />
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Transition was a tough choice again. I got into transition and found my chip and put it back on. I then stood there thinking about what to do about my shoes and socks. I couldn't decide what to do. Put shoes on in transition and hope the mud comes off or put them on outside. I went with put them on outside. I ran with shoes in hand to the curb and threw them on. It did take me a minute because my feet and hands were still cold from the bike.<br />
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Run<br />
Now it was onto the run. This would be the first time that I ran sockless. The first mile went by pretty well. I was feeling good and settled into a nice pace. I had to stop and tie my shoe again, but overall I was around 8:27 including putting on my shoes and the stopping to tie one. The second mile was really good. I was pacing around 7:29 at that point and feeling great. Into the third mile, both shoes came untied. I reached down tied them again and off I went. 3rd mile was 7:56. By the time, I got to the turn around I knew I would be able to push the pace back into the finish. Mile 4 went by at 7:31, mile 5 7:13, and mile 6 at 7:03. This was actually my first race that I've been able to negitive split a 10k. I charged into the finish with a 6:31 final .2. My 10k for this race was a great run. It was my best 10k I've run in awhile tri or open. Without the transition outside of transtion I ran 46:08 only 40 seconds off my best! Overall my run was 47:28.<br />
2014 - 47:28<br />
2012 - 53:10<br />
2011 - 52:14<br />
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Overall time - 2:34:16 a PR for this distance and this race. I could have probably go under 2:30 if not for the muddy transition. I felt like a rookie in transition. I was happy with this as way to the start the tri season. I learned a couple of lessons and I'm ready to tackle the rest of the year! <br />
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2014 - 2:34:16<br />
2012 - 2:41:37<br />
2011 - 2:42:44<br />
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Week 10 miles -<br />
Bike - 155.5 miles<br />
Run - 15.1 miles<br />
Swim - 3800 yards including 1500 meter swim<br />
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A good "rest week". Only 3 weeks till Ride the Rockies!<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-69424834008103462872014-05-14T12:40:00.002-07:002014-05-14T12:40:45.573-07:00Week 9: Asheville: A Great Week! - Ride the Rockies Training Goes Vertical Last Tuesday, I left to head out to Asheville. It has been one city that I have always wanted to return too. I was out there last year for a day and half and got the chance to ride up the Blue Ridge Parkway to Mt. Mitchell. It was an amazing ride and I've always wanted to go back out there again and ride.<br />
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Well with Ride the Rockies coming up, I decided to go back out there for a week of riding and relaxing. The plan was to ride for the 6 days I was there and do a little hiking also. I brought both my mountain bike and road bike knowing that there would be great places to do both.<br />
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I left early on Tuesday morning for the 10 hour drive out to Asheville. From Conway, it is a about an 11 hour drive out there. I wanted to be out there by dinner time. I was able to get into town around 5 which was perfect timing to get dinner and enjoy the beer that Asheville has to offer. I went to Wicked Weed which has probably some of the best beer in Asheville in my opinion. They also have numerous options. My favorite there was the Saison XXXI that they offered. I'm usually an IPA fan, but that beer was really good. Dinner was at the Lexington Ave Brewery. I had a good open faced sandwich. From there, it was back to the room for some sleep for the big ride on Wednesday.<br />
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The plan on Wednesday was to do the longest ride of the week. I knew the climb from Marion to to the top of Mt. Mitchell was one of the longest climbest in the eastern US. To get to Marion, I would ride east from Asheville on Hwy 70 to Black Mt. From there, I could ride Look Out Point Trail to Hwy 70 again and then North on 81 to Blue Ridge which would take me to Mt. Mitchell and back into Asheville from there. The first part of the ride was flat to rolling with a couple of small climbs. It was then downhill into the Marion area where the real climbing began. The climb on 81 to Parkway was a tough climb. It was long and steeper than the Blue Ridge that I did the previous year. It was beautiful and quiet climb though. The traffic was pretty much non-existent. Once I reached, the Blue Ridge I was ready to get to Mt. Mitchell. However, the Parkway kept throwing more climbing at me! I was happy once I got to the road that leads to Mt. Mitchell. I felt the climb was easier than the previous year due to more climbing this year and riding. I reached the top after 75 miles of riding! I knew from the top it would be downhill from there! The downhill was uneventful, but beautiful. The total ride was 99 miles with 11,000 ft of climbing! http://www.strava.com/activities/138704417<br />
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I finished the day out with dinner at Salsa's which included an fried japelpenos stuffed with crab and an empanada with steak. It was a great dinner! <br />
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I wanted to follow up the first day with another good day of climbing and a long ride. For the day, I chose to ride up to Mt. Pisgah Inn and back to Asheville. I knew the ride would be around 50 miles, so I thought that would be perfect for the day especially since most of it was all uphill. The climb up to the Pisgah was steady pretty much the whole way with good views along the way. When I got to the top, I was still feeling pretty good and decided to ride a little further once I got back in the Asheville area. My idea was to ride back up to Tower Mt. Rd and back into Asheville which would give a little more climbing. The ride turned out to be 65 miles with another 10,000 ft of climbing - http://www.strava.com/activities/138914858 - I may have gone further had it not been that I was out of water and nutrition. I was still feeling great when I got to the turn. <br />
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After this ride, I was able to get back into Asheville for some lunch and dinner. Lunch was at Doc Chuy's Noddle House which was very good. I followed it up with dinner at Farm Burger which made a very good burger.<br />
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Day 3 was supposed to be a longer ride than the 40 I put in, but with some weather threatening, I cut it short. It still turned out to be around 40 miles with 3000 ft of elevation. It was a good chance to take it back a notch and go out and do something else. After the ride, I went to lunch at Sunny Side Cafe and had an awesome omlett. This was followed up with a 6 mile hike along the Shut in Trail which followed the Blue Ridge Parkway from the near the French Broad River. It was a good hike and even had a little rain along the way.<br />
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By day 4, the rain was a coming. It was time to hit the trails on the mountain bike. The person I was staying with through Airbnb gave me a good map to use for the Bent Creek Trail system. It is a system of trails located 15 minutes outside of downtown Asheville. At first, when I was looking at the map, it looked intimdating to get around. However, once I got out there it was very easy to get around. The area has a system of single track trails, double track, and forest service roads. A lot of time you would take the service forest roads up to the high point of the single tracks and then ride some smoking downhills. The system also had some nice rolling single track without the climbs, rocks, and roots. Since it was Saturday, there were plenty of people out there and every time I took the map out, someone would help me out. I only had one good wreck which scrapped up my leg, but by then it was raining pretty hard it was time to go back. http://www.strava.com/activities/139621558<div class="separator" style="clear: both; text-align: center;">
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After the mountain biking is out for more of a brewery tour! I ended up visiting Green Man, Burial, Hi-Line, and Twin Leaf Brewing. I enjoyed the beer at Twin Leaf which was a new brewery in the area! <br /><br />
I was hearing go North of Asheville for this Sunday ride. The day started out with a climb up Elk Mountain. My idea was to up Elk Mountain back through Weaverville and then down along the French Broad back to Asheville. This ride was going to around 30 miles. The climb up Elk was a challenge, but it had some great views of downtown and some beautiful homes along the road. I guess there is a TT up the mountain because as you got closer to the "finish" you could still see some encouraging words on the road. Once at the top, I was to go down the other side into Weaverville. Be careful going down this way, the road for 3 miles was pretty sketchy for the descent. It is not one you want to take fast. Once down at the bottom, the road improved and it was flat to rolling into Weaverville and then downhill to river. When I reached the river, why not go for more miles, so I did an out to Marshall and then back to Asheville from there along the river. Rolling along the river was a great ride, flat to small rolling and plenty of views of the river. Also, the road was pretty quiet with traffic for Sunday and plenty of cyclist on the road. For the second part of the day, I went out to the Folk Art Center along the Blue Ridge Parkway and did the Mountain to Sea trial north on Hike/Run. It was great hike through the woods. If I lived out in the area, I would try and do more sections of this great trail. <br />
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I spent the final day out with a ride to Craggy Gardens and back. I rode south towards the Biltmore Forest and got on the Blue Ridge Parkway there and headed North to the Craggy. I was just looking for around a 4 hour ride and this worked out to be perfect. The ride turned out to be 53 miles with 5,000ft of elevation. For a last ride, it worked out great! After the ride, I went for lunch and then it was on to a run! I hadn't ran in a week, so I wanted to get a run. Well, it couldn't just be any run. I had seen where they offered a brewery tour by running, however, it was offered on Sunday and this was Monday. I decided to make my own. I would run to three breweries have a pint at each and then back to the room. I choose Wedge, LAB, and Hi-Line. It would give a little longer run between each place. The run to Wedge was the longest at 1.5 miles and then to LAB it was another 1.5 miles. From LAB to Hi-line was probably around 3/4 and another 3/4 back to the room. It worked out great to end the trip!<br />
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Week 9 Totals:<br />
Swim: 2500 yards - ha I got one swim in on Monday<br />
Bike: 285 miles and 30,000 ft of elevation<br />
Run: 12 miles of hiking<br />
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I did one of the rides in Week 10 - so for 6 days I had 338 miles of biking and 16.7 miles of running/hiking. <br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-29917376924266934642014-05-12T14:07:00.001-07:002014-05-12T14:07:34.214-07:00Quick Week 9 update<p dir="ltr">I have been training in Asheville since last Wednesday. For the week, I did 297 miles and 31000 ft of elevation. It has been epic! </p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjahe0z_5fV2DHR-QIiOhQy17h1Nyc97dV8cID0Y4ExAc3O_AV714y5HvpQNamf8loNFfDJ2L_MhCkqA-5Y5CqTeeOokDpvl_Du6mXFvX51QdNeFvYyuNVO1DfGkGn-_obaKbycopI59XIT/s1600/IMG_20140507_172529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjahe0z_5fV2DHR-QIiOhQy17h1Nyc97dV8cID0Y4ExAc3O_AV714y5HvpQNamf8loNFfDJ2L_MhCkqA-5Y5CqTeeOokDpvl_Du6mXFvX51QdNeFvYyuNVO1DfGkGn-_obaKbycopI59XIT/s640/IMG_20140507_172529.jpg"> </a> </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-11559438410741335112014-05-06T18:28:00.002-07:002014-05-06T18:28:49.254-07:00Week 8: Strong Riding/Lots of Running/Open Water SwimThis post is taking place from Asheville, NC. Last week, I decided to come out here for the second the time to do some training and also get away on a little vacation.<br />
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Week 8 was overall a pretty good week. I felt that I was really strong riding wise. I only did 4 rides, but my longest ride was for the Tour de Toad. On Saturday, I went for a 40 mile ride before the 46 mile Tour de Toad. The 40 mile ride was an easy OAB to Morrilton. I held back on the ride on felt that the 40 miles came and went pretty easily. I knew the big ride would be on the Tour de Toad. The plan for this ride was to see how long I could hang with the main group with out killing myself. I was able to make it with them for about 10 miles and then the group split. When the group spilt, I choose not to try and chase down the leading group knowing that wouldn't work out for the best. For the next 10 miles, I was working with a group of about 3 riders feeling pretty good and pulling at a good pace. Then we were caught by a group of 5 which was nice to hang onto. This group of around 8 held together pretty well until the only real hill on the course. This sepreated everyone out. I was with three others again until I made the decision to go back to 2 people that I knew. This worked out pretty well. We pulled the last 15 miles at over 20 miles an hour. By the time I had finished, I was actually feeling pretty good for a 90 mile ride. I can really tell my training is picking up and fitness improving.<br />
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This week with the runs was a so/so week. I was able to get in 16 miles which is the most since March. I felt my second long run of the week on Sunday after 90 miles on Sunday. My best run of the week was on Friday when I tried to run a mile has hard as possible.<br />
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Swimming was swimming this week. I was able to get my first open water swim of the year. I did 45 minutes with a wetsuit and felt great.<br />
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Well tomorrow it's off to a good week of riding in Asheville!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-90422319855970700302014-04-29T06:42:00.001-07:002014-04-29T06:42:34.299-07:00Week 7: Where did those rides come from? Ride the Rockies/IM Wisconsin TrainingI would like to call this the week of where did those rides come from! On Monday, my legs were somewhat tired, but I did an easy ride south of town which had a mix of hills and flat areas. By Tuesday, I was ready to go somewhere different to ride. I've been all around the routes near Conway and I was looking for some hill repeats. So what better choice then to head to the front side of Petit Jean for hill repeats! I've never done repeats on that climb, so I didn't know how they would go. My goal was to climb up three times. Here is the link to the Strava segment - http://www.strava.com/segments/2386024. Each climb would take about 13 minutes, so I knew I was in for a fun afternoon. I parked out at Petit Jean visitor center and road about 4 miles out to the climb and it was another mile to the bottom. From there, the climbs began! The first one went well. I was feeling good and controlling the pace knowing I still had two more left. The second was a little struggle, but it could have been in my head. By the third one, I was ready to tackle the climb and go hard up it. I pushed hard up the climb and felt great the whole time! Yeah, I was a little tired by the end, but I had reached my goal! When I got back to my truck, I was still feeling pretty strong and felt that I could have done a 4th. I like rides when finish strong and know that you could have gone longer.<br />
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My Thursday ride I was planning for a little more mileage. Knowing that some storms could be moving in the afternoon, I left in the morning. When I reached around 28 miles, the skies were looking kinda of cloudy, but I thought the storms aren't supposed to be here for a while. As I approached the Lollie Bottoms and about 10 miles left, the skies were telling me the rain is moving in! I picked up the pace and thought I could stop and look at the radar on my phone, but nah better to push on. When I got home, I had just made it by about 10 minutes. 10 minutes later it was pouring down rain and some lighting.<br />
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The big ride was planned for Saturday. I had a couple of choices, but decided to ride with a friend here in town. The plan was to go 55 miles with the North Loop. This route starts out with some rolling hills, followed by 2 climbs and more rolling hills to flat to finish. My idea was to ride with the group for this 55 miles and see how I felt at the end and possibly do some more afterwards. We would ride together as a group through the flats and rollers, but up the hills one guy would push hard uphill, I mainly stayed back to contain myself and climb within myself. I finished the 55 feeling pretty good and I knew I could do some more. I set a goal for 80, knowing I could add the short South Loop. By the time I finished the 80, I was feeling good and even felt I could have done more again. I think my key to this 80 mile ride was I keep myself hydrated and feed well.<br />
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My running for the week was ok. I was able to get 13 miles in with a "long" run of 5. The long run felt ok. I think the fatigue on my legs was part of the issue, but I was able to get through it. By Sunday, I went on a 3 mile fast run and felt good, but I was still feeling it a little. Overall, the runs were ok.<br />
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It was another consistent week of swimming. I say consistent because again I felt ok. I was able to get through the workouts, but I didn't see any breakthroughs this week. I'm glad though I keep up the work and am being consistent. I think this will pay off in the long run!<br />
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Below was my Friday fun of re-mulching my beds. I started with one scoop of mulch and realized, I would need at least tow more! Fun time on Friday! <br />
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Week 7 Totals<br />
Bike - 182.9 miles<br />
Run - 13 miles<br />
Swim - 4 miles<br />
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Another note, I always enjoy the Strava challenges. The cycling challenges can be tough to complete because they require a lot of riding! The most recent one required 1266 km in 40 days. I was able to complete the challenge on Saturday with 8 days to spare! May has a couple of tough challenges that will help the focus for training. The first one is to climb around 7000ft in 4 days. This could be tough find the climbs. A few 60 mile routes around Conway will get around 3000 ft of climbing or I could do some hill repeats up Petit Jean or Mt. Magazine to get even more! The second challenge is to ride 16 hrs in 8 days. I think that will be tougher than the first because it will require focused riding days and being consistent. If you miss a day, that means the next days have to be even longer!<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-76857374797964829542014-04-22T07:52:00.000-07:002014-04-22T07:52:00.037-07:00Week 6: Keep on Keeping on - Ride The Rockies/Ironman WisconsinThis week was filled with some interrupted workouts and nice long ride.<br />
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My usual Monday involved Masters Swimming during lunch. Well mother nature decided to cut the workout short. A small thunderstorm moved in and stopped the swimming for 20 minutes. We were able to get back for about 10 minutes before another crack of thunder and lighting finished the swim for the day! It was a short swim, but I would make for it on Thursday. On Thursday, the main set for the swim was a 150 swim, 4 x 25, 150 swim, 4 x 25, and then a 150 swim. Well for some reason, I keep thinking in my head the that the 150 swim was 3 x 150. I ended up with about 900 extra yards, but I actually felt good throughout the swim, even though I swam 3300 yards. This was the most that I've swam since my 33rd birthday!<br />
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I was able to get in a good amount of riding this week and some hills. On Tuesday, I did the North OAB which includes about 3000 ft of climbing in 50 miles. Thursday was some hill repeats out at Wye for around 2100 ft of climbing in 37 miles, and the big ride was on Saturday. 68 miles for at total 3,400 ft. of climbing. Still not as much as I will see Colorado, it is more than I've had lately. The great thing about the Saturday ride was that it was at a higher intensity than what I've been riding lately. My legs started out cold, but by the time we got to Thornburg I was feeling pretty good. I finished the week out with a 36 mile flat ride to Morrilton OAB. I didn't know what to expect on Sunday, but I was surprised how good my legs felt.<br />
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Running wise I felt pretty good with all my running this week. The "big" run for the week was a 4.25 mile run between the rain on Monday. I was able to hold a 7:59 pace for the run. Also, during the week, I mixed a 3 mile Spencer Hills run.<br />
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The great thing about this training is does help break up the day while I look for a job. It has been tough trying to figure out exactly what I want to do, but it has been a rewarding experience to get the chance to look at things again and see exactly where I want to go. I don't have to make a jump into anything.<br />
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This week I also taught a kids class in taekwondo for the first time in about 2 years. I've taken over a class for someone for the rest of the school year. It was interesting trying to figure how to best teach 20 plus kids of various ranks and ages. It will be a challenge, and it is something that I'm looking forward too.<br />
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I got my t-shirt and hat for Ride The Rockies. What a great welcome package! <br />
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Week 6:<br />
Cycling - 191 miles<br />
Running - 13 miles<br />
Swimming - 3.75 miles<br />
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With the spring weather, it's been hard to pick which days are best for long riding. We have had some really windy days here lately and sometimes riding in the wind is not too fun. On Monday, I decided to see if anyone was riding at 5:30 from the local ride spot on Country Club and Tyler. As luck would have it, someone was there. We decided to ride the south loop with Scenic hill. This was a good ride and a great way to start the week.<br />
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I took Tuesday off from riding and just swam and ran. The plan was for a big on Wednesday. The wind was supposed to be light and out of the west. I decided to ride out to Atkins and climb Crow Mt. as an OAB and then add another 20 miles to make 80. The ride started out really well. The wind was in my face, but I was making good progress keeping the HR and Power in Zone 2. I reached the climb and went up. The climb was not that hard. I wish it was closer to Conway because it would make for some great hill repeats. It was long, but not very steep, so you could go up easy or crush it if you choose to. On the way back, I had the wind at my back and everything was going well until I realized that I still had 20 miles left. At that point, I had underestimated my nutrition. I went out with 2 bonk break bars and 4 Clif Gels. With 20 miles to go, I knew I was low on fuel and it would be tough. I pushed through and got 80 in solo. This was my longest solo ride ever. One thing I learned is that I need to eat more if I'm going to be running a marathon afterwards in September!<br />
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Thursday was another easy day. I would have liked to have gone for a short spin, but the wind was 20-30 and said I'll just take it easy with a run and swim. Friday was an off day as I made the trip down to Mississippi.<br />
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I still wanted to get my rides in so I brought my bike down with me and went on 27 mile ride on Saturday and 20 on Sunday. It is always nice to ride in new places because you don't know the distances so the time seems to go by faster. On Saturday, I pushed the power on the bike to 80% max for the ride. I felt good and afterwards ran 2 miles at a 7:57 pace. The rest of the day was followed with crawfish and baseball. Sunday morning, I went ahead and rode in Starkville. One, I knew it might rain in Arkansas and it was going to be windy there. It was a nice ride out on Old West Point Rd. All the roads from the weekend were nice rollers with no climbs or true flats.<br />
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So overall, I had a great week of training. I'm still lacking on the climbing, but the distance is going well. Also, this was my biggest week of running since Feb. The legs held up well through the week. I still need to focus on keeping the run easy and light while still building the distance. Also, had my biggest week of biking.<br />
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Totals Week 5<br />
Bike -176 miles<br />
Run - 12.3 miles<br />
Swim - 3.61 miles<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-944624097303456146.post-42627352654923217702014-04-07T14:02:00.003-07:002014-04-07T14:02:46.539-07:00Week 4 for Ride the Rockies to Ironman WisconsinThis was another good week of riding and swimming. Running was still taking a back seat to the other two. I was able to get in 3 swims, 4 rides, and 4 runs. For the first time in a over a month, I went back to the gym to start working on some light strength training. I went for 20 minutes two days last week. I focused on the lower body/core one day and then upper body/core the other. I know I was sore after lifting. Also, this week for the first time in over 25 days I took a complete day off. No running, biking, swimming, or strength. I just relaxed and recovered.<br />
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A couple of notable rides this week were hill repeats at Ft. Roots and my Saturday ride. The hill repeats were the first of the year. It was nice to be able to work on strength. Also, you get some good views of Little Rock on the ride up. The second ride was on Saturday. I did 45 miles with two friends. They had never really been north of Conway, so I look them out on a new route and surprised them with a couple of hills. I don't know if they'll let me pick the route again. After the ride with them, I went down south of Conway for another 22 miles to finish out the day.<br />
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Week Totals<br />
Bike - 148 miles<br />
Run - 8.6 miles<br />
Swim - 4.17 miles <br />
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I need to focus on getting closer to 10 miles this week. Also, I'm heading to Mississippi this weekend, so I'll get a lot of riding in between now and the weekend. My swimming is coming along pretty well.<br />
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Unknownnoreply@blogger.com0