Starting From Scratch

2 more days of work for me!  Today and tomorrow and then that's it until 2016!  WOOHOOO!  Truthfully my brain has been in vacation mode since Friday, ha ha.   I'm sure these next two days are probably going to drag as well.

Tomorrow is G's birthday and we're headed to Canoe for dinner.  Can't wait for that.  We started his birthday celebrations this weekend.  We went out to dinner at our local favourite restaurant with a few of our close friends.  It was a blast.  I can't remember the last time I laughed that hard.  Good food, great company and lots of wine = a super fun evening.  Friday night we stayed in and watched the latest Mission Impossible movie (Rogue Nation).  That was amazing.

Starting the birthday celebrations early!

Saturday was a pretty busy day.  I got a ride in and then went and got my road bike fit by Scott Judges at Fitt 1st.  Holy smokes what a difference.  My saddle was too low and my seat was too far forward so I was creating a fair bit of strain on my knees (SURPRISE!).  My cleats were also not quite in the right position.  Scott also added shims to my cleats.  That is something that I had done with my very first fit and I'm not sure why I never kept them.  Given the amount of riding I did on my road bike this year, I'm not surprised that my knees are messed up.  It kind of makes sense because I raced all summer on my tri bike and my knees were totally fine.  I piled on the mileage on my road bike in the latter half of the season.  Riding outside was a lot more forgiving than riding on the trainer and I think I paid the price for it once I started riding inside.  There were a few other fairly dramatic changes, namely in my handlebars and the stem.  I need a much shorter stem and new, smaller handlebars.  I can manage without the shorter handlebars for a bit but I definitely need the shorter stem.

I'm going to get him to take a look at my tri bike at some point in the new year.  For now I'm going to stay on my road bike to work on developing my leg muscles a bit more evenly.  On my tri bike I'm in a quad dominant position.  On my road bike I'm using both my hamstrings and my quads.  Given my knee situation, I think this is a better choice for me right now.

I went and saw my friend Lauren (the physiotherapist I mentioned) and she's getting me to start from scratch with my running.  I basically have to walk 5 minutes, then run 1 minute, walk 1 minute then walk 5 minutes.  I need to do this every day, gradually increasing the number of times I run and walk.  I was supposed to start at 3 intervals yesterday but did 5 because I forgot to turn around after the second one.  My knee hurt on the first one but I think it was because I was so tense when I started running.  I was anticipating the pain.   Lauren told me that if I felt pain, I had to stop but I'm a bit stubborn so I thought I'd give it another go and try to run relaxed.  The second one was fine.  So I did the rest of the workout.  My knees were a bit tender after but that was it.  I got on the bike later in the day and a did a 45 minute recovery ride.  No knee pain what so ever.   My knees felt tight but nothing hurt.  This is HUGE. 

I've got a little routine that I have to do every day to help improve my ankle mobility and work on strengthening my calves and my quads, specifically my VMO.  You can't target that muscle on it's own so I'm working my entire quad with a very slight movement.  It's tedious but I know it's going to help me.  And it's simple enough I can do it in the gym if I bring my band with me.   Here's to a speedy recovery.

Once again I had every intention of going to yoga on Monday but that got derailed by work.  So much for putting my one month unlimited pass to good use, ha ha.  I should be able to make up for that once I'm on holidays!  Anyway, I got a few workouts in this week but again, it was a relatively low volume week.  My work party was right smack in the middle of the week so I didn't do anything Wednesday night OR Thursday morning, ha ha. 

So Festive!

 This is what went down last week.

Monday: 1900m swim
Tuesday:  60 minute strength session
Wednesday:  2650m swim
Thursday:  60 minute ride in p.m. including a 5 minute time trial.  Average watts for that 5 minutes: 240.  BOOYA! 

Friday:  OFF
Saturday:  60 minute ride
Sunday:  2.47km run + 45 minute recovery ride

Total time:  5h 36 minutes.

I suspect this week will probably look much like last week with the exception of a few more running km's and a lost less swimming, ha.  As much as I wish I was able to get out and run for hours in this amazing weather, I'm kinda glad I'm sidelined.  It's really forcing me to take things easy.  And I'm not stressing about finding the time to get things ready for Christmas because I have LOTS of time, ha.

Are you ready for Christmas?  Do you have any time off during the holidays?

Tri Talk Tuesday - Getting Aero

Hello Triathlon Peeps!  It's another edition of Tri Talk Tuesday.  Join myself and my co-hosts Courtney of the Tri Girl Chronicles and Cynthia from You Signed up for What? as we chat about all things triathlon related.  Today's topic is all about getting "aero".

Being aero doesn't just apply to the bike.  It can apply to all disciplines in triathlon.  Being aero is all about reducing drag.  The less drag you have the faster you can go.  Reducing drag also means you don't have to work as hard to move forward so it helps conserve energy.  A wetsuit makes you more "aero" as it puts you in the most optimal swim position in the water and it covers your clothes, which reduces drag, wearing tight fitting clothes on the run also helps with that as you don't have things blowing in the wind.  All of those things help but since the bike leg is the biggest component of a triathlon and the one most affected by things like wind, it stands to reason that there have been many inventions over the last few decades that have focused on getting the bike and the rider as aerodynamic as possible.

Here are 5 ways to get more aerodynamic on your bike.  Unfortunately most of them are pricey.  But good technology ain't cheap.  I'll start from the least expensive to the most expensive.

 1. Aero bars.  If you're on a tri bike then you don't need to worry, your bike came with these.  But if you're on a road bike, then these would be a worthwhile investment.  It will give you the opportunity to tuck into the wind vs. sitting upright in the wind.  It makes a big difference in the amount of effort you're putting out.  All for about $200.

2.  Aero Helmet:   I'm pretty that at event the smallest triathlon, there will be at least ONE person wearing one of these on the bike.  You know, the pointy helmets that make you look like a praying mantis?  Well, good news, they no longer have to be pointy looking!  Aero helmets these days are getting rounder.  Giro, Kask and POC have made some good ones that don't make you look like an alien. 

Source

These can run you anywhere from $250-$350.  Many people have said that an aero helmet gives you the most bang for your buck.

3.  Clothing.  If you watch the riders in the Tour, they are almost all wearing these one piece skin suit type outfits now, not just for the Time Trials but during the race itself.  Cycling jerseys are no longer these semi fitted tops that go over bib shorts.  This seems to be the way of the future for the pros:

Source

If you've seen Lionel Sanders race at all, you've also seen him wearing one of these.  Apparently covering up your shoulders and the top of your arms reduces your drag coefficient ever more.  Who knew?  These retail for about $350.  How much time will it save you?  I'm not really sure but you'll look pretty bad ass. 

4.  Bike Fit:   Making changes to your bike fit can also help you to get more aero.  Watching the pros race I'm always amazed at how aerodynamic they look on the bike.  Their backs are fairly flat, and their position is quite low at the front end - they're tucked as much as they can be.  I don't know about you but I can't bend that way.  If I could, I'd slam those bars as low as possible.  If you're lucky enough to be really flexible, especially in the hip, lower back and hip flexor area, then you might want to look at lowering the height of your your aerobars.  Talk to your bike fitter and see what they think is possible.  You may try it and not like it.  In the end for us age groupers, it's all about what our bodies will let us do.  Especially for us over 40 people.   Bike fits range anywhere from $250-$500 depending on the type of fit.

5.  Wheels:  These are the BIG ticket items.   But they can also help you pick up 1-2 kilometers an hour so the dividends are also pretty decent.   Even just forking out the $$ for a more aero front wheel will help.  Wheels come in a variety of different depths depending on how aerodynamic you want to get.  The deeper the rim, the more aero the wheel.  Thus disc wheels are considered to be the most aerodynamic wheels as long as you're not dealing with crosswinds.  Then they just become dangerous.  A decent carbon wheel set (front & back) usually starts around $2400 and goes up from there.  I saw a Campagnolo wheel set for $3300.  You could buy a decent bike for that price!   A front wheel on it's own usually starts around $700.  There are plenty of second hand wheels on the market as well so if you know what you're looking for, you can get yourself a pretty good deal.   And of course there is the "cool" factor.  Triathletes are always checking out gear.  I know when I roll into transition, I"m always ogling bikes, especially ones that are totally done up. 

The ever popular Zipp 404's

A disc wheel.  Source

Do you have anything else you'd add to this list?   What item would you choose to spend your money on?

Join us every other Tuesday to chat about all things Triathlon related!  The next Tri Talk Tuesday is Tuesday July 28th and we'll be talking about hot weather training. 

An InLinkz Link-up

Tri Talk Tuesday: Improving on the Bike

I can't believe that APRIL is here already.  It only seems like yesterday that I celebrated my birthday.  Geez.  It's the first Tuesday of the month so you know what that means... It's time for Tri Talk Tuesday!  This month my lovely co-hosts, Courtney & Cynthia and I are chatting about how to improve on the bike.  Given it's the longest distance discipline of the three sports, this is where you stand to make the most in terms of time gains.

So, how can you get better on the bike?  There are some things you can do that will be costly and others that won't cost you anything.  Here are my 4 tips:

1.  Train with Power

This is the costliest option but it's also the most bang for your buck in my opinion.  The power you are able to generate on the bike is absolute - a watt is a watt.  It is not affected by things like temperature, dehydration etc, as heart rate is.  So even if you're racing on a super hot day, the power you are able to generate will stay the same, unlike your heart rate which will affected by the heat.  If you were training by heart rate and it was a hot day, your heart rate would more than likely be elevated so it wouldn't be an accurate reflection of your proper racing zones.

2.  Get properly Fit

This is probably the next costliest option.  A good bike fit will set you back anywhere between $300-$400.  If you're going to spend money on a tri bike, spend the money on getting fit properly so you get the most out of your bike.  A good fit makes all the difference on a tri bike.  A poor fit can cost you power and comfort.  Even being off by the slightest millimeter can make a difference in your comfort level and the amount of power you can generate on the bike.  I would also include getting an appropriate saddle as part of your bike fit.  I've never been comfortable on the stock saddles that have come on my various tri bikes.  You might be one of the lucky ones that is but if you're not, you may have to do some research.  Being comfortable on your bike, especially in your aero bars means that you'll get the most benefit out of it.  If you're not riding in your aero bars then why are you on a tri bike? 

3.  Ride with a Group

This may or may not cost you anything.  If you choose to join a tri club then obviously there are club dues.  Or maybe you just have a large group of triathlete friends that you like to ride with.  Either way, riding with a large group that has people that are faster than you in it, is another great way to improve your cycling.  You are more apt to work harder at keeping up with the group vs. if you rode on your own.  Riding in a group will also help you get more comfortable handling your bike with people around you. 

4.  Improve Your Pedaling Efficiency - Drills

Cheapest option going.  Look up cycling drills on you tube, get on your trainer, and work your butt off.  Seriously though, working on making your pedal stroke more efficient (i.e no dead spots) will translate to more power.  One of the best drills for improving your pedal stroke is the single leg drill.  I try to incorporate a few of them into my warm up while I'm on the trainer.  You can also do them outside if you're one of those lucky people that lives somewhere you can ride outside all year round. 

Do you have any tips you'd add to this list?  Head on over to the link up and check out some other posts!

An InLinkz Link-up

Slowing Down and Catching Up

After last weeks insanity, I could finally see a light at the end of the tunnel.  With no impeding jobs looming on the horizon, I knew I'd finally be able to catch up on all my goings on outside of work.  I can't even begin to tell you what a relief that is.  I was actually able to take last Friday off.  G was going up north for a boys golf weekend so I had the house to myself.  FUN!

Friday morning was spent at Gears testing out saddles (am trying out the Adamo) and getting my fit re-tweaked.   Friday afternoon was spent poking around the new Target where much to my surprise I found my leave in conditioner that I usually get from my hairdresser!  It was $3.50 cheaper too AND, it's much closer to my house than my hairdresser is.  SCORE.  I did a bit of wandering around Winners in Cloverdale and then went off to meet my friend Jon for an early dinner at my fave burger joint - Woody's - for a pint and a burger.  It was so nice to catch up with him!  And I finally got to try my friend Andy's beer.  He is part of the Oast House Brewers and I've been dying to try their beer.  It's not available at the Beer Store or LCBO just yet, you either have to go to the Brewery in Niagara on the Lake or you can get it a various pubs across the city.  Woody's just started to carry it so of course I had a pint with my turkey burger. 

#Beerstagram

I was home by 7:00 pm so I actually sprawled out on the couch and rented a movie....again!  I know!  That's two weekends in a row!!!  I rented Star Trek Into Darkness and I loved it.  I was a Trekkie nerd growing up so I thought it was a pretty good modern representation of the characters.  It was so nice to just chill out and be entertained. 

Saturday morning I was up bright and early to meet with my friend Caitlin.  She is going to be my guinea pig for the practical component of my coaching certification.  We headed off to the track so I could take her through a whole barrage of tests.  We were there for a couple of hours.  It was good fun.  It helps that she is an eager participant.  She's excited to get started and I know she's 150% committed to putting in the work. 

My version of White Lines - putting in time at the track.

I still had grocery shopping and a 23km run to do.  It was still kinda chilly out so I opted to hit the grocery store first.  I think I set a P.B for the fastest grocery shop ever.  I really wanted to get out and run.  I got home, unpacked everything as quickly as possible and changed into my running clothes.  I was out the door by 1:00 pm, which is way later than I'd normally do a long run, but, it was way earlier than I thought I'd be.  It was still kinda chilly out but the sun was warm so I opted for a tank top and shorts.  It was downright nipply those first 3-4km before I warmed up.  Brrr.  I started off feeling a little rough.  I think Thursday's mile repeats were still hanging around in my legs as was the ride from the day before.  Somewhere around the 4km mark, all the aches started to go away.  My hamstrings felt a little tight but it was manageable.  I glanced down at my Garmin amazed to see my heart rate hovering in the low 140's and my pace at 4:30's - 4:35's.  It felt easy.  It felt like that for my entire run.  I kept thinking I'd hit a wall at some point.  Nope.  In fact, my heart rate dropped a bit as I went on, which is weird, I've never had that happen to me before.  My legs actually gave out before my lungs did, which is usually what happens to me, ha ha.   I ran 23km in 1:49:43 for an average pace of 4:46 km's.  My average heart rate for the run was 139 which is insanely low given that my normal long run target is between 150-152.  I was so pumped when I got home.  I couldn't believe it.  Of course I Instagrammed it right away, ha ha.  I was definitely inspired by RunEmz and all her awesomeness.  She managed to run 108.88 miles in 22 hours.  For us Canucks that works out to roughly 175km.  Yes, you read that correctly.  175km.  On a freaking treadmill.  What an inspiration. 

Sunday swimming has started again so Sunday morning I hit the pool.  I actually ended up getting up really early on Sunday to get on the computrainer to put some time in on the saddle before I went to the pool.  I lasted half an hour.  My legs were so tired from my run and my crotch / sit bones were still tender from the new saddle.  Ugh.   The swim was just what I needed to get the remaining soreness out of my legs though.  It wasn't too hard either, lots of drills and technique work which can be mind numbing but it's so important.  I was SO freaking hungry when I got out.  Thankfully I had the foresight to make these babies on Saturday evening.

Pumpkin spice protein pancakes with stewed figs and maple syrup.  Oh.  My.  Goodness.  Seriously my most favourite post workout meal ever.  I LOVE pancakes.  After I inhaled those I spent some time figuring out the remainder of my training for Scotia.  Yes, I know it's only 5 weeks away.  You can get a lot done in 5 weeks, especially in the speed work department.  After that, the cooking bug hit me again and I went on a bit of a bender in the kitchen.  All this took me about 3 hours but I'm now pretty much set for the week.

A whole lotta goodness!

  

Hmmm....guess I didn't really slow down much this past weekend, other than Friday night, ha ha.  But, I am all caught up with all the little things that have been on my to-do list for the last little while so perhaps that will allow me to slow down in the near future.  Let's hope so.

How was your weekend?   Action packed or chilled out?