Monday, June 26, 2017

Monday Musings: The Post Race High

Happy Monday Gang!

This is going to be short and sweet because I'm still processing yesterday's race.  All I have to say is what a day.  What a day and what a race.  The full report will come in pieces over the next few days, I promise.

Tremblant is an amazing place.  They do this race up right for sure.  The volunteers are amazing and the course is fantastic.  It's tough, but it's absolutely beautiful.

Yesterday went far better than I ever expected.  I seem to under estimate my ability A LOT.   I still can't believe I pulled off what I did.   I'm really proud because the field was incredibly competitive this year.   The top woman in my AG went 4:36 and finished 11th OVERALL female.  Behind her was an ex-pro, Darlene Hall, whom I used to swim with.  In fact the top 3 women in my AG all went sub 5:00 hours, whereas last year, NONE of my AG went sub 5:00.  So to even crack the top 10 against talent like that makes me feel really proud.

I went into this race with zero expectations.  I didn't think I was going to be that competitive, especially because I feel that my training wasn't where I had hoped it would be, especially with my swimming and running.  My run was just starting to come around but I still feel like I have a little more work to do.   And my swimming, well, let's just say yesterday really surprised me, ha ha.

It was so nice to race with friends and G of course.  G also had a spectacular day, taking a whopping 18 minutes off his time from last year.  Gone are the days of me beating him at races, ha ha.  His cycling is super strong and his run is coming around.  I'm going to have to bust my butt to keep him at bay on the run in Lake Placid!

Anyway, just wanted to say thanks for all the well wishes and the congrats!  Stay tuned for the race day play by play later on this week.

~ Coach PK xo

Happy Finishers!

Friday, June 23, 2017

Friday Five: 5 Reasons why Tremblant 70.3 is going to ROCK!

It’s the Friday before race day and the vibe in the village is pretty freaking awesome.  It was last year as well, I just didn’t want any part of it.  This year I say BRING IT ON.  I’ve been thinking a lot about Sunday and regardless of how the day unfolds, it’s a win because I’ve made it to the start line.  That was all I wanted, everything else is just gravy.

View from our condo
Since it’s Friday and all I’ve been thinking about is race day, I figure it’s time for a little Friday Five.


1.     I made it to the start line in one relatively healthy piece.

2.     I get to race with my hubby and about 10 of my friends (can you say PAR-TAY??)

3.     I have the best bib number (360 – which is what I feel I’ve done over the last year, ha ha and the funny math I do with my bib numbers makes this a really lucky number for me)*

4.      The weather looks like it's going to be pretty much perfect (21 degrees celsius, cloudy with some sunny periods)

5.     There is poutine and beer at the finish line!

So yeah, I think Sunday is going to be an awesome day.   Now, about that bib number and the “math that I do”.  I don’t know when I started doing this or why, but whenever I get a bib number, I add the numbers up and reduce them to one single digit.   This particular bib number adds up to 9, which is awesome because 9 happens to be 3x3 and 3 is my lucky number.   I know, I know, I’m weird.  But there’s something about this that I find oddly comforting.   

Anyway, time to go explore the race expo!  Happy Friday peeps!

Anyone else have a pre race ritual they'd like to share?  

~ Coach PK

Monday, June 19, 2017

Monday Musings: Race Week & The Usual Doubts

Well, it's finally here.  I've made it farther than I did last year and barring any stupid accidents this week (knocking on every single piece of wood I can find), I will FINALLY be toeing the line in Tremblant.

It doesn't quite seem real.  I know as soon as we drive into Tremblant, reality will hit me.   I'm excited.  I'm nervous.  I'm a little bit of everything and most of all, I'm SO grateful I've gotten through this training cycle in one relatively healthy piece.   That meant playing it safe on the running front for most of my training, but that's ok.   I have the rest of the summer to work on building a bit more speed if my body feels up to it.

Saturday was our last triple workout and I'd be lying if I said it went well.  We went to the quarry to do an open water swim and it took me almost 38 minutes to swim 2km.  Normally I'm around 35 minutes.  Of course this put me in a foul mood but G pointed out that my wetsuit wasn't pulled all way up (I did feel like I was struggling while swimming) I had only done one big loop of continuous swimming and two small loops which means more sharp turns.  Love him for trying to make me feel better and he did have a good point.  I know I'm a bit faster than that.  Maybe not much, but I'm definitely faster than that.

We left the quarry to do a short ride and it felt so much harder than previous rides, which of course got me even more down.   But then I realized that I hadn't ridden my TT bike in almost two weeks.  So of course it was going to feel hard.   My cycling fitness is solid but switching between the two bikes is not easy.  My TT bike puts me in a much more quad dominant position and my road bike has me using my gluts and hamstrings more.   Since I've been on that bike more than my TT bike, my legs really feel it when I get on the TT bike.  So, of course I started to worry that I haven't ridden my TT bike enough.  I've been riding it for every long ride since the middle of May, with the exception of  the second weekend of June.  At this point, it is what it is.  I know I've got some good fitness for sure, but will my legs be able to handle the push in that position?  I know when I did Spin the Lakes, I killed myself on that ride and only managed to average just over 30kph.  Tremblant and Muskoka have similar total elevation gain but Tremblant is a much nicer course in that you aren't constantly climbing and you can get some momentum on the descents vs. Muskoka where you have to work for pretty much every damn hill.  Tremblant has that horrible last 20km, much like Muskoka but at least you get that screaming descent back into the Village to gain some more time back.   So, Sunday will be a test to see where my legs are at on my TT bike now vs. in May.

The one thing that is finally coming around is my run.  I'm not even close to where I used to be but there's still a little bit of speed in these legs and hills don't seem to slow me down that much so there's that!  I vowed that I would play it smart and not do anything too hard.  My hill work and the occasional tempo seems to have helped.

So what does all of this mean?

Well, if all goes to plan, I hope my day unfolds something like this:

Swim:  35-37 minutes

T1:  5 minutes including the run up to transition

Bike:  2:45-2:55

T2:  2-3 minutes

Run:  1:45-1:50

Total time:  5:12-5:30

Realistically I'll be thrilled with anything around or under 5h 30 minutes.   If the weather is good, then anything is possible.  The current race day forecast is 25 degrees, cloudy with very little wind which is pretty much perfect.  A little cooler would be nice but at least the sun won't be beating down on us.  There is rain in the forecast but not until the overnight so hopefully that doesn't change.   It's also supposed to go down to TWO degrees celsius overnight (race day evening)  Yup.  You read that correctly.  TWO.  WTF.   Looks like I'm going to have to pack for all the seasons, once again, ha ha.

Well, this will be my last Tremblant training update!  The next big post you'll have from me will more than likely be a race report, unless I manage to process all my thoughts and get them out on virtual paper before the race.

So with that, here's how my last week of training went.  Once again, I hit all my weekly time / mileage goals.  It's probably only the second or third time this year but whatever, ha ha.

Monday:  2850m swim

Tuesday:  33km with Morning Glory in the a.m and probably the best ride I've had with them so far this year (or at least that's what Strava says, ha ha)!  In the p.m. my tired legs led the West End TTC group up and down Centre road in High Park for just shy of 15km.

Wednesday:  OFF (unplanned) I was so tired, I actually skipped swimming.  I struggled with fatigue a lot this week, probably due to PMS.  This getting older BS is HARD.  Men, you have no idea.  But that's a post for another day.

Thursday:  30km ride with Morning Glory around Ellis, followed by an 8km run with my friend David that got progressively faster.  We ended with a 4:31/km.  Yes!

Friday:  1500m swim.  I had to keep this short and easy as I was going to U of T for a study later on in the day and they specified no strenuous exercise so, I went to the back of the lane and got out after 30 minutes. I felt like crap so it was just as well that I had to leave early, ha ha.

Saturday:  2km open water swim, followed by a 40km bike, followed by a 4km run.  I like to keep things even, ha.  Although my ride was actually only 39.5km.  Not sure how that happened when I did an out and back route and actually went OUT farther than 20km....?  #GarminFail  Tested out my race suit again and my matching fluorescent yellow socks.  Now I just need a matching hat and I'm good to go!  You won't be able to miss me on the course!


Sunday:  12km run in the windy sauna.  

Anndddd....that's all she wrote.


Swim:  6353m
Bike:  117km
Run: 24.2km 

Total time:  8h 11 minutes.  

And now, I rest.  Well, we'll see how much rest I actually get given the TO DO list I have, ha ha.

Anyway folks, here's to an awesome week and a Monday that is almost over!  YEAH!

Who else is racing this weekend or raced last weekend???

~ Coach PK

Monday, June 12, 2017

Monday Musings: Summer is HERE

Hey!  It's finally HOT!  YEAH!  I think everyone has been waiting for this since oh, I don't know, MAY??  We've had multiple days of sunshine and multiple days of heat and, NO RAIN.  That's been the big stumbling block this spring.  I've missed more Morning Glory rides this year compared to last year due to questionable weather.  It's been two weeks since I've done any morning rides with them.  I had high hopes for this week and G and I actually got up early on Tuesday only to look outside and see rain.  Normally I'd say you should ride in all conditions because you don't know what you're going to get on race day BUT, given the type of riding we do with Morning Glory, riding in the wet is very risky.  So, we resigned ourselves to another missed workout.  I knew I'd be riding in the evening as long as there was no thunderstorms.   I thought perhaps I'd get on the trainer and do an interval ride but after running errands, my day totally got away from me.

I had big training plans for this week as this was going to be my last big week of training before Tremblant but weather and my body decided that wasn't going to happen.  Not that the week was a total wash out.  I did have an absolutely stellar run on Wednesday (which also happened to be Global Running Day).   And I tested out a new pair of kicks for my trail running adventure that is happening in July (more on that another day!).   Wednesday night we were out late and I had a couple of drinks but I felt totally fine.  I woke up on Thursday feeling tired but otherwise ok.  By mid morning, I had started to go downhill rapidly.   My sinuses got congested, I had a wicked headache and I was so overcome with fatigue that I actually slept for about an hour on the couch in the afternoon.  I had planned on going to the Real Deal Time Trial that night but that didn't happen.  It was a perfect night for it as well.  Not a lot of wind and it was sunny a warm.  Oh well.   I'm sure I'll make it out to a few after Tremblant.

I felt the same way on Friday but I managed to get a swim in and some work done but by the time the afternoon rolled around, my head got foggy again and I started to get a headache.  I had another short nap.  I've got to get this sinus stuff sorted out because when these things happen, I'm a mess, I can't function.  Needless to say I was in bed super early on Friday night.  I hoped that I felt better for Saturday as we were off to my cousins wedding.  I really didn't want to feel like crap.   Thankfully I woke up Saturday morning feeling much better.  I made it through a Morning Glory ride, stretched, showered and headed out to Oakville by noon.  But once again by late in the evening, my sinuses were bugging me again.  I took a Tylenol sinus which helped a little.  And again after my run yesterday, they were bugging me again.   So frustrating.   I was glad that I made it through most of my cousins wedding feeling ok.   It was a beautiful ceremony and the reception was a blast.  And it was nice to dress up for a change!

We didn't get home until after 12:30 a.m. and I think it was close to 1:00 am by the time we got to bed.   We were both totally exhausted as we had gotten up at 4:45 to go ride with Morning  Glory.  Needless to say, I didn't drag my butt out of bed until almost 9 am, ha ha.   I can't remember the last time I slept that late.

Anyway, the week I had hoped to have as my last big week of training didn't happen.  I had a couple of solid workouts but there were a lot of red boxes in Training Peaks.  Such is life.  This is how my last big week rolled out:

Monday:  OFF

Tuesday:  23km ride in the wet and rain with the Toronto Triathlon Group.   It was so wet and muddy out, I looked like I was wearing flesh coloured socks after I took my real socks off, ha ha ha.

Wednesday:  2700m swim in the morning, 11km run at lunch in my new kicks.

Thursday:  NADA

Friday:  2050m swim in the struggle submarine, ha ha.

Saturday:  101km with Morning Glory - this was a fantastic ride.  The sun was shining, it was warm out and there was very little wind.  I felt great until close to the end when my right knee really started to bother me.

Sunday:  16km run.  My plan was to run for 1h and 40 minutes.  I didn't get out the door until 11:30 am.  By that point it was already 31 degrees.


Swim:  4750m
Bike:  124km
Run:  27km

Total time:  8h 15 minutes

I missed all my mileage totals for the week.  Oh well.  I'll just be going into Tremblant very well rested.  Nothing wrong with that.  Today marks the start of another week to get things done!

I hope everyone had a wonderful weekend and got to have some fun in the heat!  Did anyone race this weekend?  If so, where?  

~ Coach PK

Tuesday, June 6, 2017

MGCC Ladies Take on the Adirondacks

I had this post almost all ready to last week but was waiting on pics from our guide.  Sadly I have only gotten a couple of shots from the 5 days we were there.  So once those come, you can expect a "Wordless Wednesday" post, ha ha.

I've been to two training camps, both led by coaches that were coaching me.  They are an excellent way to hone your skills as well as socialize with like minded people.  Both times I've gone with G so I've known someone.  When I signed up for the Morning Glory Ladies Camp, my friend was going so I knew I'd know at least one person.  When my friend had to cancel a couple of weeks out, I thought about cancelling as well.  But then I thought, "No, this year is all about putting myself out there."  So that was that.  I was going to spend 5 days riding my bike with people I'd never met before.  I'd be lying if I said I wasn't nervous but as the emails went around the week before the camp, it became apparent that a few people were in the same boat as me.  YAY!

My friend cancelling also meant that I now needed a way to get out to Lake Placid.  I thought about driving but didn't really like the idea of driving all that way by myself.  So I reached out to Sharon (the trip coordinator) to see if I could get a lift with someone.  She put me in touch with Elaine who was also taking one other girl, Liz, out to the camp.  She had more than enough room for me and my bike so last Wednesday morning, G dropped me off at Elaine's place.  I knocked on her front door as G unloaded my bike and was greeted by a wee Australian woman who introduced herself as Liz and brought me inside.  I met Elaine and then we all went out into the back to load up the car.

On the Road / Day One

We started chatting and didn't really stop for the entire ride.  Nothing like a 6 hour drive to get to know people!  I felt 100% comfortable by the time we got to Lake Placid.  When we got to High Peaks Cyclery we met up with a few of the other ladies and then Karen and Brian came out to greet us.  Elaine was staying in the High Peaks house and Liz and I were going to be sharing a room in the Base Camp house.  The last time I shared a room with someone other than my husband was at summer camp when I was 13 years old.  G is used to all my quirks (I like to sleep in the cold and I like to have a fan on when I sleep) so being in a room with a total stranger is a little stressful.  What if they don't like to sleep with the window open?  I run hot at night and I don't sleep well if I overheat so I was praying that Liz wouldn't mind sleeping with the window open.

We were the last group to arrive so we ended up in the most claustrophobic room.  It had 3 bunk beds jammed in it and no dresser or closet.  Since we had it to ourselves we used the top bunks as make shift dressers.  It was a bit messy but it worked.  We got ourselves sorted and then got changed to get out on our bikes.  We were going to do a short shake out ride so Brian could give us some pointers and evaluate the groups skill level.  We practiced group riding, cornering and descending as well as riding through sand as there was a lot of it on the roads we were on.  It was an excellent way to open up the camp.

Getting ready to roll out on Day One!
Dinners were happening in High Peaks house as that was where the big kitchen was.  Karen and Margie were our cooks and they had dinner on the table when we got back.  We were all so hungry that we didn't bother showering and just sat down for dinner.  Conversation was easy and we all got to know each other.   It was dark by the time we made our way back to our house.  I had a shower and collapsed into bed.   Liz asked if it was ok if she put the fan on and I said absolutely and I asked if she wouldn't mind opening the window and she said absolutely.   I said WHEW - I was a little worried you didn't want to get cold.  She said she can only sleep in the cold.   I said me too!  Good score in the roommate department!

Day Two:  Northern Mountain Loop Ride

We had a later start to the day due to the very brisk temps in the morning so Erica offered to lead a yoga class to start the day.  I didn't go to the class as I was on the slow to wake up boat, ha ha.  None the less, a lot of the girls took advantage of it.

This ride was going to be a mixed bag of climbing and flats over 85km or so.  We were going to be doing the climb up Whiteface to the toll road.  I hadn't been up that climb in over 10 years.   We weren't going to descend it but there was going to be another big descent later in the ride.  I was looking forward to exploring some new roads.

This is the elevation for the ride.  Yup, there was over 1000m of climbing!

This ride definitely showed me that my descending skills have improved immensely.  I had said that one of the things I wanted to work on was descending.  I had even gone so far as to say that I was a nervous descender.  It's funny how old habits and perceptions can stay ingrained in your brain until someone tells you other wise.  When we got to the bottom of our big descent, Liz rode up beside me and said I was a much better descender than I give myself credit for.  I was definitely feeling a lot more confident, so much so that I got into a tuck even around the wide sweeping corners.  That is something I never would have done a few years ago.  I finished the second day ride feeling pretty good.  Liz and I thought it would be a good idea to dip our legs in the lake the help with recovery so we wandered over to Mirror Lake and waded in.  It was frigid but once your legs got used to it, it wasn't that bad.

We were on our own for dinner and I had offered to look into restaurants for us.  After presenting the group a bunch of options, we decided to walk over to the local brew pub.

Good food, good company and good beer!  What more could you ask for!  Definitely a fun night.

Day Three:  Saranac Lake / Western Lakes Region

This was supposed to be our Saturday long ride but the weather wasn't looking awesome for Saturday so we opted to switch this ride to Friday.  We were blessed with sunshine and warmer temps which was absolutely fantastic.  I had never ridden around Saranac Lake so this was a treat.  There were some incredible roads on this ride, including a newly paved stretch of rolling hills that wound through the trees like a smooth black ribbon.  It was spectacular.

We got back to Saranac Lake just shy of 100km so we had Brian take us around on a tour of the town to make up some of the distance.  Even then, a few of us had to ride around in circles to hit the 100km mark, ha ha.

Best bike gang ever!
Day Four:  Ausable River & THE descent into Keene

We woke to overcast skies and cooler temps and there was also rain in the forecast for the afternoon so we opted to start this ride early.  I was so glad to have a SAG wagon because dressing for these rides was a bit of a challenge so it was nice to know you could bring everything and then drop it in the van if you didn't want to wear it anymore.    Today was the day I was a bit nervous about.  The last time I went down Keene in 2013, it was a bit rainy and I was totally petrified.  I rode the brakes for most of the descent and started crying about half way down.  So I didn't have very fond memories of it.  The plan was to go down it, ride around and then climb back UP it into Lake Placid.  I'm not sure what I was more worried about - the descent or the climb back up with just over 250km in my legs already.

We took it easy on the climb out of Lake Placid and practiced our echelon skills.  I had forgotten how darn hilly that first bit of the course is.  When we got to the top of the descent, Brian coached us through it and reminded us of the things we learned on day one.  Then we were off.   I had butterflies in my stomach.  As my speed started to pick up, I actually started to relax.  I felt in control of my bike.  I put it into my hardest gear in the big chain ring.  I wanted my legs to be able to keep up.  The first part of the descent is rolling and it actually flattens out a bit and then you get to the real meat of the descent when the grade changes and the road starts to turn.  The pavement at the top isn't awesome but they've repaved the bigger part of the descent which is great.  Once we got to that part, Brian pulled back and let us go.  Myself, Elizabeth and Jennifer started pedalling like mad.  I got into a tuck.  I felt ZERO fear.  None.  Nada.  I started grinning and I actually got a little emotional.  This was HUGE.  All I could think about was telling Gary.  I continued bombing down the hill, barely touching my brakes.  WHO AM I??? I marvelled at the difference 4 years makes.   We rolled into Keene just before the turn into Jay and waited for the group.  Apparently we were supposed to turn off earlier as Brian had to come and find us.  We had a bit of a pit stop and then we headed out on the tour of Jay and Upper Jay.

Brian took us to this beautiful river with a covered bridge and then we went along some backroads that featured a lot of short steep climbs.  My legs were really starting to feel the miles.  We came to a stop sign and Brian gave us the option to do another "wicked climb".  I was out.  I wanted to be able to make it up Keene so I opted to go with the other group while he took Liz, Marilyn and Erica to this crazy climb.  I didn't realize just how much climbing we had done until we started to descend.   This was descent was pretty much straight down with a somewhat tight left turn at the bottom.  I let it rip and whipped around the turn.  I was actually quite chilly by the time I got to the bottom, so much so that when we met up with the SAG wagon I put my leg warmers back on.  I knew that I wanted my legs to be warm when I was climbing.  I think part of my issue was that my legs were cold so they felt a bit fatigued.   We made it back to the meeting point in Keene and stopped to refuel, change etc.  Heather and I started to feel a little chilly so we opted to go ahead and start the climb.  One of the guys in SAG wagon said he'd come check on us to see how we were doing so I knew I had an out if I didn't think my legs were going to get me to the top.   Heather and I started out.  I immediately flipped into the small chain ring and just spun my legs.  The climb starts out at about 4% and then jumps to 8-9% for the next little while.  It's a grind.   I was chugging along when I heard my Garmin buzz.  Not the normal buzz of me hitting another 5km, nope, it was the buzz of my Garmin powering down.  ARRGGGG.  I had forgotten to turn it on as we left the rest stop.  I have no idea how long it was off for, probably about 5 minutes, which meant that I didn't get the start of the climb recorded.  GRR.  I quickly hit start and settled back into my pace.   I got through the steep part of the climb and picked up some speed through the rollers.  I had gotten quite warm and had to take my gloves off.  My legs were actually feeling pretty good.  The climb itself is a bit hairy in places due to the road.  Some of it has a beautiful shoulder and then that shoulder pretty much disappears.  It's not a heavily traveled road but none the less, there are cars on it.  The pavement in some spots is also pretty dodgy so you have to be mindful.  It's not a smooth ride through the rollers, that's for sure.

I got through the rollers and zipped up the remainder of the climb, my legs not feeling too bad.  I knew the remainder of the ride was mostly downhill so I was going to burn every single last match I had and let it rip.  To say I had a blast through this last section would be an understatement.  I hammered every downhill and pushed the pace as much as I could.  It was exhilarating.  By the time I got back to High Peaks, I was pretty much spent.  I looked at my Garmin and saw almost 93km.  No way I couldn't find another 7km to ride so instead of turning into High Peaks, I turned left and rode up Main Street to Mirror Lake Road.  I knew that was flat so I rode around the lake until I got to the top of Main Street then turned around and made my way back.  I knew the lake was roughly 5km around so I'd have to find a bit more road.  I turned down a side street and rode to the Lake Placid marina and did a loop in the parking lot.   I came back out along Mirror Lake and then turned right onto Parkside drive, did another loop there and then crossed the street to continue on Parkside, past High Peaks and over to Morningside Drive which looped around to Main Street.  As I got here, I heard my Garmin finally beep.  WHEW.  I was tired.  I cruised back to High Peaks to see that pretty much everyone was back.  It had also started raining so Liz and I opted to skip our post ride dip in the Lake.  We were all starving so a handful of us didn't even bother showering, got changed and went straight to the pub.  I'm not sure I even tasted my burger I was so hungry.

Saturday Night / Sunday Morning / Day Five

Saturday night was our last big group dinner so Brian, Karen and one of their sons, Matt, joined us.   We also had a little awards ceremony which was hilarious.   This was my award.

We chatted about what we liked (all the climbing), what didn't like (too much stopping) and talked about other potential places we could look at for next year.   There was talk of Mont Tremblant or the Gatineaus.  And of course, Lake Placid again.  The set up there is great in terms of location and providing a great group training space.  In terms of comfort, it was lacking a bit (bunk beds and very firm mattresses, not the best when you're an "older athlete").  The wifi was also sub par.  If you had any work to do, you had to be close to the source of the signal, which was the store itself.  I eventually gave up trying to log on to my laptop because it just wouldn't pick up the signal.  First world problems for sure, ha ha.  It ended up being nice to be somewhat unplugged.

Our last day was going to feature some yoga followed by an easy spin.  We had two groups, one that was going to be heading home a bit later and the other that was leaving earlier.  I was in the latter group.  I wanted to get out and at least spin my legs a bit before I had to sit in the car for 6 hours.  As soon as I started pedalling my legs felt heavy.  Good thing it was an easy ride.  We toured around some back roads of Lake Placid and got a history lesson from Brian.   I really enjoyed his snippets of info as we rode along.  He's been in Lake Placid for a long time and he knows pretty much everyone.  Someone would drive by us and wave and he's say "Oh that's so and so and they do this...."  It was hilarious.  That's country life though I suppose!

It was a fantastic 5 days of cycling and the company was exceptional.  We had such a great group of women and that can make or break a camp.  We all seemed to get along really well and everyone was so nice.   Sharon was hoping that this trip would become a yearly event again.  It happened a few years ago for a couple of years in a row but then interest / organization petered out and it fell by the wayside.  So here's hoping that we get another group of ladies interested for next year.  The best part was, that you didn't have to be a member of Morning Glory to go.  So female readers / riders in the GTA, if you're looking for a fun camp, I'd definitely recommend considering this one!  I know I'll be back next year.

Have you ever gone to a training camp?  What would your ideal training camp look like?

Monday, June 5, 2017

Monday Musings: T-Minus 3 weeks

Oh hello June!  Here we are half way through 2017.  Time is just whizzing by.  We have THREE weeks left until Tremblant!  THREE.  Holy crapamole.   We've been occasionally checking the water temperature in Lac Tremblant and a couple of weeks ago it was a balmy 6 degrees celsius.  Thankfully it's now gone up to 15.2 which means that hopefully in another 3 weeks it's closer to 18 degrees which would be perfect.

Not to sound like a broken record (I'm going to) but the weather really isn't helping in terms of warming things up!  The Caledon Quarry that we normally swim at delayed it's opening slightly because the water temps were still quite cold.  It finally opened earlier this week and we opted to head out there Saturday morning for our first open water swim in Ontario.   Luckily the weather was in our favour (thank you Mother Nature!)  It was sunny, with very little wind and it was 14 degrees.  So not totally balmy but not cold either.

There was a small group of us, pretty much all women, save for G, ha ha.  We got ourselves suited up appropriately.  And by appropriately I meant with booties and a neoprene cap for good measure.  I had stuck my hand in the water when I arrived and it was FRESH.  So I could only imagine what it would feel like when I fully submerged myself.   Pro tip:  to help keep the cold at bay, I was told to wear ear plugs.  Apparently your ears have receptors in them that are sensitive to temperature so if you wear earplugs, it helps keep your temperature regulated in cold water.  I tried this on Saturday and it worked.  So much so that I ended up having to take my neoprene cap off part way through the swim.  It also helped with my balance when I was getting out of the water.  Normally I feel a bit woozy after an open water swim but I felt totally fine.  I'm a CONVERT.

G and his Angels and his fancy new Zoot Wetsuit
We waded in and took our time getting used to the temperature.  It did take your breath away for the first little bit.  I walked in to just past my waist and then dunked my head.  That really made me gasp but I was ready to start swimming so I swam out to one of the buoys and then swam across to the start buoy.  I was going to stick close to shore so I could swim in quickly if I got too cold.   As you can see by my Strava map, I did NOT manage to swim in any semblance of a straight line.  I swam back and forth for a bit and then stopped to adjust my wetsuit.  I hadn't pulled it up high enough so the range of motion in my arms felt very limited.  Once that was fixed I was good to go.  I swam two
400m loops before my hands felt like they couldn't really do much anymore.  My arms were tired and it felt like I was swimming in slow motion.  I had covered just over 1200m total so that was enough for me.  The best part?  ZERO panic.  None what so ever!  I think I'm finally getting comfortable with this open water swimming thing.  :)

That was the big adventure this week!  I'm hoping to get a few more OWS in before we head to Tremblant on the 22nd.

I'm heading into my last big week of training this week as well so here's hoping that it goes as smoothly as this past week went!

Last Week's Workouts

Monday:  43.5km ride.  Normally I take Mondays off as a rest day but G had the day off (Memorial Day) and it was so beautiful and sunny out that we decided to go for a ride.   We drove out to Guelph Line and did a little rip around Campbelville.  It had been a while since we'd ridden out that way.  My legs were still feeling a bit tired from the weekend but I wasn't about to turn down an outdoor ride with G in the sunshine.

Tuesday:  8km run - hill repeats in a.m. and 22km ride - TTC hill clinic in p.m..  Since I rode on Monday and I knew I'd probably riding that night, I opted NOT to ride with Morning Glory and I slept in.  I don't think my legs could have handled the beatdown they would have gotten doing 5 laps of Edenbridge.  Instead I opted to do running hill repeats at lunch.  Holy sweaty.  My hamstring was still proving to be bothersome so I made the call to Pivot to go see my ART guy.

Wednesday:  2200m swim.  I actually felt pretty good today despite the fact that it was short sets of sprints.  I'm definitely not a sprinter but I like trying to go fast.

Thursday:  8km run with my friend David.  My hamstring was still kind of bugging me even after some dry needling the night before so we kept the effort fairly easy.  David was still pretty wiped out from the weekend and the previous days workout.  My legs actually felt really good other than my hammy.

Friday:  37.5km ride - High Park Hot laps in a.m. and 2100m swim at lunch.  I had originally planned on doing the Real Deal Thursday night Time Trial but just couldn't get my ass out of the house so, I got up early with G on Friday and we met up with the Morning Glory development ride.  Holy crap was it ever a big group.  I managed to hang on to the first group for about 5 laps and then I caved.  I was pretty pleased with myself.  I did 12 laps in total.    I missed my masters swim because I went and rode instead so I made up for it with a swim at the York Rec Centre at lunch.  I felt really good today and swam about half my workout with pull and paddles, which is not normal for me but I need to work on my upper body strength so those have become a necessity.

Saturday:  1200m open water swim, followed by a 75km ride, followed by a 4.2km run.  This was the BIG day.  I actually felt really good for all of these elements, with the exception of the end of the ride.  I have been complaining to G that my hamstrings seem to be doing all the work even when I'm on my tri bike.  I honestly can't seem to get my quads to engage.  I have seen someone about that and there will be a post about it in the future.  But towards the end of the ride, I really felt that my hamstrings were fatiguing.  On the run, my legs felt a bit better, it felt like I was using all of my muscles but it took a while for that to happen.  Very strange indeed.

Sunday:  3000m swim, followed by an 18km run with 8km at Z3 building to Z4.  This was hard but I felt strong and my pesky hamstring was no longer bugging me.  The only thing that was bothering me was my left glut.  And even then, towards the end of the run, I didn't really notice it until afterwards.  Then it was uncomfortable to sit on that side.  That's my good old piriformis doing all the work.  But I was pretty happy with these workouts and I was definitely ready for a rest day because that was 13 straight days of training.   I'm actually surprised I felt as good as I did these last few days.  I was definitely fatigued on Sunday morning, but once I did my run, I was a-ok.  I slept like a baby last night and got a full 8 hours so I feel very well rested today.  My legs are a bit sore but that's to be expected after a hard run yesterday.

This is the first time in a VERY long time that I've actually done all my prescribed workouts for the week!  Here's hoping I can carry that momentum over to my last big week of training!


Swim:  8562m  <---- Biggest weekly total in a VERY long time
Bike:  178km
Run:  38.5km 

Total time:  12h 30 minutes

How was your week of training?  Anyone else wonder if summer is ever going to show up??   

Have an awesome Monday!

~ Coach PK

Monday, May 29, 2017

Monday Musings: Back into the Hills

This past weekend G and I went out to Muskoka to do Spin the Lakes, something that is becoming an annual tradition with our friends.  Last year, I was just getting back on my bike after about 3 weeks off due to my injury.  I couldn't run but I could ride, so I was happy to be able to do something.  I had signed up for Spin the Lakes well before I got injured and the original plan was to race it.  That didn't happen last year so I figured this year it I'd make up for it.  Spin the Lakes is essentially the Muskoka 70.3 bike course.  It's pretty freaking evil.   So I thought this year it would be a good idea to take my TT bike for a rip through the hills.  Because Tremblant has some pretty evil climbs at the end of the race, so it's best to be prepared.  Right?  No matter that I've only ridden my TT bike once outside since Florida ha ha.

It would also give me an opportunity to test my fuelling strategy as well as my new power zones.  When I did my zone calculations, I was a little surprised at what my race power was supposed to be.  I felt that it was probably a bit too high for the distance I was tackling so I figured I'd aim for about 10-15 watts lower for the first half and see how I felt.

We got to Hidden Valley with just under an hour before the event started so we went up and picked up our t-shirts, meal ticket and raffle tickets and then went back to the car to get ourselves sorted out. I got Tom Sawyer ready to roll.  I went to fill up my aero bottle when I noticed it was leaking everywhere.  I tightened it up and started filling it again.  Still leaking.  So I took it out of the holder and took it apart.  The lip along the inside had started to warp so the lid wasn't sitting flush.  ARG.  So much for using that.  I emptied the bottle back into my regular bottle and put it back on my down tube.  Now I just had to remember to drink.   I had made 3 bottles of E-Fuel, I had GU vanilla spice Roctane and 1 coconut cream Lara bar cut into thirds.  My goal was 57g of carbs per hour (1g of carbs per kg of body weight) so the bottle of E-Fuel + 1/3 of the Lara bar should technically be enough.  I had the gels as a "just in case".

My plan was to ride this solo, meaning that I didn't want to draft off anyone.  I wanted to treat it like a race.  G and I lined up in the start chute, towards the front.   There was a combo of people in road bikes and some people on TT bikes like myself.  I figured the first few kms would be a bit hairy since we descend and climb right away when we're leaving Hidden Valley and there isn't really room to spread out unless you hammer it right from the start, which I didn't want to do.   I knew what that first 10km was like, hammering it was not the smart thing to do.

We rolled out and I stuck with the group for the first 2km or so.  As the hills started, the group started to thin out.  I climbed the first few hills in my big chain ring, trying to get around groups.   In hindsight, that wasn't the smartest thing.  I worked it through here trying to get around the packs of people.  Eventually things really spread out.  I stayed in aero for as long as possible between groups.  I tried to stay in aero for as long as possible on every climb.  I was feeling really strong despite the heavier bike.  My TT bike is so much heavier in comparison to my road bike and when you're climbing that extra weight makes it really tough.

I settled into a solid groove down Dwight Beach road and onto highway 35.  I stayed in aero for pretty much this entire section unless I was passed by a pack, which happened a few times.  I'd sit up, soft pedal, let them go by and get right back into aero.  Despite my bottle malfunction I was still managing to drink often.  The bigger issue was that I couldn't really see my power meter.  It was below my line of sight so I had to look down to see what my watts were.  Not convenient.  Every time I looked down I was anywhere between 170-190w.  Or well over 200 if I was climbing.  Not good.  I tried to slow things down a bit and I really took things easy on the downhills, I just let gravity do the work.

I rolled into Dorset to the first rest stop.  My plan was to ditch my arm warmers, use the porta potty and hit the road.  I didn't want to stop for long.  The black flies were really bad as well so I was in and out of this stop really quickly.  I had gone through one bottle in just over an hour so I took my 1/3 of my Lara bar, switched out my bottle and hit the road.  I climbed out of Dorset to the 117.  I knew once I got onto the 117, it would be hammer time.  I caught a group just as I turned onto the 117 and they stuck with me for a long time.  There were about 11 of them.  I stayed in my aero bars and trucked along.  It was windy along there so I was working harder than I probably should have.  But, I wanted to see what I could do.   There were a few big climbs along here that I opted to do in my smaller chain ring.  On the second one, the group decided to pass me.  They thanked me for the pull and told me to hop on.  I said no thanks, I didn't want to draft.  Off they went.  On the next downhill, I caught and passed them all again.  On the next big climb, some of the group passed me again.  I let them go.

One of the girls stuck with me for the remainder of the ride along the 117.  I could hear her right on my wheel.  We trucked along for a while.  We saw a beautiful fox run across the road.  That was a treat.  I thought she might stay with me when we turned onto Baysville but she opted to stop at the rest stop.  I kept going.  I didn't want to stop.  This section had a lot of rollers.  I was surprised at how quickly I made it along the 117.  I had a feeling I was going to pay for it.  My legs were still feeling ok but I knew the next 30km were going to be tough.  I switched up my bottle and put a full one on my down tube.

By the time I was 80km in my legs were telling me I went too hard.  I had 17km left and I knew it wasn't going to be easy.  I think had I been on my road bike, it would have been easier but alas I was on my heavy TT bike.  I just told myself I was building strength.  This was exactly the type of workout I needed 5 weeks out from Tremblant.  Those last 17km were absolutely brutal.  My legs were screaming at me.  All the short steep climbs were just killing me.  I got out of my saddle so many times.  As I made that last descent towards Hidden Valley, all I could think of was the fact that I just wanted to get off my bike and that I had ZERO desire to run.  As I came bombing down the hill, I saw G at the car.  I figured if he was waiting for me, I wouldn't be running.  I rode up to the top of the hill and the finish line, spun my legs out around the bend and turned around to come back down to the car.  I was done.  No way was I running.  I''m pretty sure come race day I will regret that decision.  Those efforts make you stronger over all.  Even if I had done 15 minutes of running that would have been better than nothing.  But I didn't.   It took me 3:12:45 to ride 97.5km.  That's an average of just over 30 kph with over 1000m of climbing.  I'd be lying if I said I wasn't disappointed when I finished.  I had expected to be faster, especially with all the riding I've been doing.  But when I sat down afterwards and looked at the course and the fact that I didn't draft at all, I'm pretty happy about it.  For those of you interested in the numbers, my normalized power for the entire ride was 189 watts.  Way higher than I wanted to be but proof that I can ride close to that intensity, I just need to trust in my abilities!

That was the big ride of the week.  The rest of my week was pretty easy compared to that.  This is how it all rolled out.

Monday:  OFF

Tuesday:  19.8km of hills leading the Toronto Triathlon Club ride.  Thanks to Eric D'Arcy for this pic and the for help that day.  Awesome group that came out for my first ever group workout.  Looking forward to more hills tomorrow!!

Wednesday:  2700m swim + 15 minutes of core & physio work.

Thursday:  Since it was totally pissing rain, I stayed inside and did my first ride on ZWIFT.  It was just over 25km in 45 minutes.  Despite the rain, I went out and ran.  I did 6km at race pace and in the process did something to my hamstring.  It was super tender afterwards.  Time to go see my ART guy this week.

Friday:  2600m swim, followed by 45 minutes of upper body and core work.

Saturday:  97.5km ride - see above, ha ha.

Sunday:  13km run.  This was supposed to be closer to 20km but David and I were both spent so we opted to cut it short.  We ran on the new Muskoka 70.3 run course.  It's definitely better than the old course.  Still hilly but not as many rollers which is nice.

Totals for the week:  

Swimming:  5300m 
Cycling:  143km
Running:  19.7km  

Total time:  9h 20 minutes

Only two more weeks of training before it's taper time!  It's also time to get into some open water!  Here's hoping the weather holds up for the next few weeks so we can head up to the quarry and get some swimming in!

I hope everyone had a great weekend and to all my US pals, have a wonderful Memorial Day xo

~ Coach PK 

Friday, May 26, 2017

May Runfessions

If you follow me on Instagram, you will have seen this post yesterday.  I figured it was time to Runfess, so I'm linking up with Marcia's Healthy Slice for some Runfessions.

What do I have to runfess about this month?


Running and I are currently not really getting along and I suspect it's because I've neglected my strength and physio work these past two months.  I'm all over my athletes to do strength training but I can't seem to get myself to do it.  Do as I say, not as I do, right??  Ugh.  Bad coach.

I runfess that I am very concerned that my hamstring issue is coming back.  After yesterday's race pace run, I had this low grade burning sensation in my upper hamstring and tightness in the belly of my hamstring.  This is pretty much the exact same feeling (albeit less intense) I had when I was injured last year.  Minus the nerve pain issues.  I'd be lying if I said I wasn't freaking out a bit. There's exactly 4 weeks left until Tremblant, if I got injured now, I think it'd probably quit triathlon for the foreseeable future.

I runfess that I dragged myself to the gym this morning after swimming to do the work I'm supposed to be doing on a regular basis.  I'm pretty sure I will be sore tomorrow.

I runfess that these days I'd much rather be riding my bike than running because running just doesn't feel good anymore.  There.  I said it.  Never thought I'd see the day but there it is.  I want desperately to get back to loving running again.  I know it's going to involve a long process of rehabilitation, mostly because I don't move efficiently.   I have mobility issues almost everywhere in my body.  There are some that I have been diligently working at (my t-spine mobility) but I am so far gone in that area that it will probably take me a very long time to see any real results.  I'd love to just say screw it but unfortunately that lack of mobility affects everything from swimming, to cycling, to running.  So, I need to continue to work on freeing things up.

I runfess that I am FED UP with the weather in Toronto.  This has been one of the rainiest springs I can remember in years.  I actually rode my bike on the trainer yesterday because it was absolutely pissing out.  Isn't the saying April showers bring May flowers??  COME ON MOTHER NATURE, stop being a cow.

Whew, guess I had a lot on my mind, ha ha.  I'm feeling much better.

Do you have any Runfessions to share this month?   Rain:  Love it or hate it?

Monday, May 22, 2017

Monday Musings: Buckling Down + Some News!

Happy Holiday Monday!

I hope everyone is enjoying the last day of the long weekend!  This is always though of as the unofficial start of summer.  I don't think Mother Nature has gotten the memo.   We had two gloriously hot days this past week and now we're back to overcast conditions and temps in the low teens.  If this is what we have to look forward to this summer, I'm going back to Florida.

I had a busy week this week between my part time work, social outings (girls night out and a concert), coaching and meetings.  The big thing that took up a fair bit of my time was going over my personal training practical.  I still haven't booked my exam.  I've been procrastinating like crazy because I'm nervous and I am feeling really overwhelmed about it all.  I spent a couple of days this week going over what was required with Ghina, my study buddy from the class.  She passed her practical with flying colours so she's been taking me through what is expected for the practical.   She was going to be my test subject for my actual exam but she's moving to Waterloo at the end of the month and I don't feel like I will be even remotely close to ready by that time.  My goal this week is to suck it up and book a date.

Speaking of goals, I finally got my butt out and did some speed work AND went to the gym!  Since I got back from Florida I kept telling myself that I'd be more consistent with running and strength training.   I finally got back into the gym this week and I've been diligent about doing core work at home.  My running is the worst it's been in a few years.  By worst I mean slowest.  But that's what happens when you always run the same pace.  You lose the extra gears.  I did a broken tempo run on Tuesday to see where things are at and holy crap was that hard.  I definitely have my work cut out for me over the next few weeks.  I've spent so much time focusing on my cycling that my swimming and running have fallen off.   So it's time to get down to business with my running and my swimming.  I looked at my Strava distance goal for swimming this year and it was 300,000km.  I'm at 82,500.  Normally I'd be well over 100,000 by now.   It's no wonder I feel like I'm always on the struggle bus in the pool, ha ha.

In contrast my cycling goal was 6500km and I'm already at 3100km.   Strava tells me I'm 601 km ahead of pace and I suspect that will continue to climb as now I'm going to be riding 4x a week.  I know what you're thinking....didn't she just say she needs to be working on her running and swimming, why is she adding another ride to her schedule?  Because I'm going to get to hang out with triathletes, that's why.  The Toronto Triathlon club has been looking to offer some more west end workouts so I will be leading rides on Tuesday nights in High Park.  So West End readers, come out for a mix of hills and skills!

Alrighty, so let's see what this sort of back on track week looked like.

Monday:  OFF.   I needed a recovery day after the previous week of heavy training.

Tuesday:  12.3km with 2x3km at tempo effort with 1km easy jog.  Paces for the tempo portion ranged between 4:24-4:35.  I remember when my tempo pace used to be around 4:10/km.  Sigh.

Wednesday:  2150m swim.  I totally died.  It had been 10 days since I had been in the pool and this was an hard endurance set.  Ugh.   I then went straight to the gym and did my physio routine and upper body and core.  50 minutes worth of sweating it out.

Thursday:  43.2km ride around Ellis with Morning Glory.  I set my fastest lap around Ellis this morning (34.6kph average!)  I felt pretty strong for this entire workout until the very last lap.   I had a run planned for after this but it was super hot and windy out and that ride was also very hard so I opted to push the run to Friday and allow for some solid recovery time (this old bod ain't 25 anymore!)

Friday:  9km of hills instead of swimming.  Skipped my swim as I was out late with the girls.  It was the first time we've all hung out since they came to Florida so I wasn't about to cut things short so I could get up to go swimming the next day.  Sometimes training takes a back seat.  It at least got a run in.  And I listened to Rusty Cage on repeat as a tribute to Chris Cornell as I ran up and down Lawrence.

Saturday:  85km out in the howling wind through the hills of Caledon on Tom Sawyer.  This was a bloody hard ride.  It was my first long ride on my tri bike since Florida and it was a LOT of climbing.

I used to love riding Tom Sawyer but I'm not much of a fan anymore.  He's a pig to ride - he's heavy and sluggish.  That being said, even though this ride was hard, I still rode really well, especially given the wind and I'm chalking that up to Tom Sawyer's ability to go fast in a straight line (there were some particularly awesome stretches of new pavement).   I know it was a hard ride because my legs were killing me by the end.  It's time for a massage this week for sure.  I've beat the crap out of my legs over the last two weeks so they need some TLC as we've got another big weekend of training next weekend.

Sunday:  3200m swim with so much pull my arms felt like noodles.  I don't think it helped that we were out late on Saturday either.  We went to see Midnight Oil, which was an absolutely PHENOMENAL show.  My swim was followed by a 16 km sufferfest.  My legs just didn't want to go.  I've switched shoes and I think that's part of the problem.  I'm back in my Zoot Solanas as I'm supposed to race in them and they are taking a bit of getting used to.  On the plus side, I didn't have one single blister and I was at the low end of zone two for the entire run.  WOOHOO.

Seen on my run.....


Swim:  5350m
Bike:  128km
Run:  37km <--- my highest run mileage since February!  

Total time:  10h 15 minutes

I hope everyone is enjoying the long weekend!  

~ Coach PK

Monday, May 15, 2017

Monday Musings: Short and Sweet

Have you ever gone on a trip that seemed to be longer than it was but also went by too fast?  I know that sounds weird but I can't think of any other way to explain this past "long weekend".   I went to Lake Placid and spent 5 days with 12 other likeminded women that I had never met before.   In fact most of the women there didn't know each other.  Groups like that can go two ways, either everyone gets along or, you have a group of opposites that just don't mesh.  I can safely say that this group got along really well - it was like we'd all known each other for years.  There were different levels of ability but that didn't matter.  We all supported each other and learned from each other.  I am so glad I decided to go to this, even after my girlfriend canceled.  I feel like I've gained a new network of ladies who love to ride.  Not to mention our awesome hosts in Lake Placid, Brian & Karen from High Peaks Cyclery.  I'm so excited to go back there in September to race the 70.3 and see them again, along with my new pal, Liz who is also racing and turned out to be the best roommate ever.  Brian will be racing as will one of the other guides, Karen (we had 3 Karen's in the group!) so it's going to be a big reunion, ha ha.  I had forgotten just how beautiful Lake Placid is.  It's changed a lot since I was there last in 2013 but the rugged beauty remains.

I will probably do a separate post on the camp itself and what to expect when going to a training camp but for now I will just say that it was a super fun experience!

Suffice to say this week was all about the bike.  I knew I wasn't going to get much swimming in and I had hoped that I might get at least one run in while I was in Lake Placid but sadly that didn't happen and it was probably for the best.  It's been a long time since I had done back to back to back days of riding and I think had I thrown a run in the mix, my legs wouldn't have made it to the end of the week.

Since I'm going to save the camp details for another post, I'll get right down to the nitty gritty and fill you in on how my week rolled out.  Literally, ha.

Monday:  2900m swim.  I knew I wasn't going to get any other swims in this week so it was off to the pool on Monday morning.

Tuesday:  FTP Test (30.2km on the trainer).  It had been over a year since I buckled down and did one of these and holy crap, I had forgotten just how much they hurt.  Thankfully I was rewarded with a shiny new FTP.  I'm chalking it up to all the riding I did in Florida.

Wednesday:  This was our first ride in LP and it was an easy spin to have Brian, our guide assess our skill levels.  I had forgotten to turn my watch to outdoor mode until about halfway through the ride so I missed a fair bit of the distance.   I think we covered about 30km or so but I only captured 18km of it.  Grr.

Thursday:  86.3km This was the climb up Whiteface and around some of the back end of Wilmington and Lake Placid.  The last time I climbed Whiteface was probably in 2005 and I remember suffering through it.  This time it hurt but definitely not as much.  I was very happy with how I climbed it.  I used to surge and fall back, surge and fall back, now I am a much steadier climber.  I get into a groove and I just chug along.  It also helps to have the right cassette on your bike!

Friday:  100km on the nose.  This was a ride around Saranac Lake which is somewhere I've never ridden before.  It was an "easier" ride in terms of elevation so we managed a nice steady pace.  We practiced pace line work both two up and single file, which was so much fun.   We pulled into the parking lot with about 700m left to cover so myself and two other ladies rode in circles around the parking lot until we hit 100km.  Yes, we have a problem.   This was followed up by an hour long yoga class led by one of the girls came to the camp.

Saturday:  101km +  This was supposed to be a shorter harder ride but I think our guides got us a bit lost.  This ride featured my nemesis, the descent into Keene.  It's an 11km descent that has some wide sweeping turns and I have white knuckled it every single time I've gone down it.  We were also going to climb it on the way back into Lake Placid.  My legs weren't feeling terribly fresh at the start so I was happy to just spin them out as we climbed out of Lake Placid.  We climbed a lot that day and I was concerned about climbing back up Keene.  But as usual, my body was capable of so much more than my mind led me to believe.  I crushed the descent with NO tears or fear or panic and I ate the climb back for lunch.  Steady effort all the way up and I felt strong the entire time.  If I had actually remembered to start my Garmin when I started the climb, I would have known how long the climb took me.  But alas, I didn't.  UGH. I think I missed about 2-3km of it.  So annoying.  So really I probably rode closer to 105km on the Saturday.  I was smart about the climb back.  So much so that I had enough energy to hammer it back into Lake Placid and spin around the lake to make it to 100km.  This was the best ride of the camp for me.  I burned every single match I had left on the way back in to Lake Placid and had a blast doing it.   This was the elevation for the day.  Yup.  All the climbs.

Sunday:  12km easy spin.  I had hoped to do a bit more than this and had I looked at my mileage for the week, I would have found I way to ride the extra two km to take me to 350km for the week, ha ha.  This was a very easy spin around the Lake and into the back areas of Lake Placid.  My legs didn't feel great but they were happy to be moving.  If I hadn't done this, I'm pretty sure they would have been super stiff after the drive home.

Totals for the week:

Swim:  2900m
Bike:  348km
Run:  ZERO

Total time:  15 hours and 2 minutes.

So, this week will be a bit easier.  I really want to get back on my bike tomorrow but I think I should probably give myself another day and go for a bit of a longer run instead.  Last week's TSS was pretty high so I need to dial things back a bit.

Have you ever gone to a training camp?  If so, where?  

What are your goals for the week? Whatever they are, tackle them at 150%!

Happy Monday peeps!

~ Coach PK