Category Archives: Cervelo

Fitting It In On A Friday

triathlon-logoIt seems almost odd to be looking forward to heading to the YMCA for a swim, but that is exactly how swimming has become. Today I had two workouts on my schedule, one was a 45-60 minute trainer ride and the other was actually an optional 1000yrd swim. Doing the trainer ride was good, but the swim was the workout I was looking forward to most.

After the swim test earlier in the week where the 500 yard distances didn’t go as well as expected, I set my eyes on this workout. It was 1000 yards, to be done anyway I wanted consisting of 25,50,75, or 100s. So technically I followed my directions, here is the workout:

8 x 25 x 10r odd swim even catchups
2 x 100 x 30r swim
1 x 500 swim or to keep to the directions uh, 5×100 x 0r ๐Ÿ˜‰
4 x 25 x 20r 2catchup 2swim

I really wanted to get back in there and do the 500 better and not freak the f(*& out this time. So that’s what I did. Ever since the test the other day I have planned on doing that, especially after doing the really good 200 as a cool down at the end of the test that went so well. It felt good to get a good one in, just to prove to myself it was all good.

I did a one hour easy spin on the bike that went just fine too. Mostly I wanted to get it in before we went out to dinner tonight, so that we could come home without something left to do.

Earlier today I got a call from Bill, the owner of Papa Dios, telling me that he was having the special meatloaf tonight! I love food, especially really good food! Their food is always excellent, but the meatloaf is something special that they only make occasionally. When they make it he has me on his “meatloaf” call list. So tonight we ate at Papa’s. That was good for Becky too because she got some good pasta carbs for her Sunday marathon in Waco. I am officially fat, happy, and full now!

Tonight I want a little Five for Fighting’s 100 Years.

Hope you have a great weekend.

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Test #2 – Bike Test

testbiketrainer Tonight was a Heart Rate and Power test on the bike trainer. I didn’t get started until 9:30pm. Actually I kind of like doing trainer work later in the evening.

The total time of the workout was to be 1 hr, including warmups and cool downs. A 15′ warmup, then 30′ in the test part, and finish with an easy 15′ spin to cool down. My coach said to really let it all go, push it as hard as I could. I felt damn good about it too. I don’t know that I have ever averaged that high a speed for a whole hour or that high of a watts average. So I was pretty pleased. After about 3 minutes into my cool down I noticed that I was on track to average 21 mph and I had to laugh thinking of one of our fellow bloggers post’s about averaging 20 mph, made me smile a little bit.

We are going to be using these results to reset my training Zones, both HR and Power. I am a data dork, so I am kinda curious to see how that will work out. I have read a lot about different types of training, but it is nice to have a coach to sort that stuff out and give me some solid guidance.

You know, I am really starting to have a lot of fun with this training too. I just love seeing what how much more I might be able to do. I get a sense that every day I am building a little more firm of a base. It has been fun doing this with a friend too, Jason and I get to root each other on. To me it is all kind of dreamy in a sense, five years ago there is nothing about what I am doing today that would have even been a passing thought. I just keep thinking of what one of my mentors always says to me “(life) It’s open on the big end baby!

And it damn sure is.

Wrap-up Song for tonight will be Coldplay’s Clocks.

Good night all.

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Week-End Update and Wrap Up

weekendupdateThis was a really good week of work. Looking back at all of the workouts, I am pretty pleased. The main thing is the effort was there and all of the workouts were completed, the best I could. As I mentioned a few days ago, I even had fun while doing it too! That’s what its all about; having fun with the process, enjoying the road. I just rounded out my week with a nice call with my coach. So all is well; I am chilling out watching a little football now and tomorrow we will start a new week.

Today I capped off the week with a 2 hour morning run on the Oklahoma Christian University trails. My wife, my daughter, and my friend Lunz all met up at our house to head out on the run. Becky and Cynthia went on ahead and Lunz lagged back with me for the majority of the run. My legs were a little sore from the day before, but that went away after the first 1/2 mile or so. I wanted to really work on following the directions today. The last time Amanda gave me a run workout like todays, I totally spaced out on the directions. So today I wanted to get my head out and do it right. ๐Ÿ™‚ It went pretty well too. I was satisfied with how it went. I think one thing that kind of chilled me out was seeing my “threshold pace” go down 50 seconds this last week. It made me feel good about the process and progress.

Speaking of measuring progress, today talking to my coach we over this weeks workouts. We will be doing some testing on all three disciplines. I really like that too. I think it will be good to compare it a few weeks down the road to see how it is going. We will be testing for heart rate and power for the bike, and heart rate and maybe pace on the run, and then cover a couple of 500 times on the swim. Probably will get Lunz to come count laps and time for me on the swim test, just to make sure I get it right. Another thing we will be adding is stregth training this week, it’s gonna be a fun week!

I was visiting with a cycling friend today and we were talking about this early January training and how we were both excited to see where it takes us in the summer months. I know that I am getting a big jump on where I was this time last year, and the extra work ought to really pay off in August and September.

I really can’t say enough how grateful I am to be able to do this. I know that I am fortunate to get to enjoy the life I have. No doubt.

U2’s Beautiful Day will be tonights tune.

Have a great week.

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Lifes Good On The Redman Route

IkeRideToday I rode with my buddy Lunz. We met up at Lake Hefner at noon and headed out to do the Redman Triathlon bike route. This was the first time that I had ever been on this route. Today I decicded it was time to get some saddle time on my tri-bike Ike, this would be the longest ride I have had on Ike. My workout for the day was to ride 2:45-3:00 hr without a Garmin or Heart Rate monitor, just have a fun day on the bike ! Then I was to follow it with a 20 minute run. That should make for a good workout!

Lunz and I have been riding together for about a year or so now. We have a bunch of mutual friends and when he got his bike last year he started riding with Big Brian and I. He really has picked up the bike fast. He was already a really good long distance runner, so he was in pretty good shape to begin with. He is also a running coach for Team In Training too(check that out if you want to do the Oklahoma City Memorial Marathon). He started the bike deal to pursue triathlon. He did his first 70.3 at the Redman in Oklahoma City last fall. I really have a good time doing stuff with him and he has a super-supportive and sweet wife too, Jeri. That is another great thing about endurance sport, the positive people that you meet and become friends with. So Lunz and I are going to be doing the Lonestar 70.3 together. I had to laugh a little bit there, we are training together and might start together, but he will finish much sooner than I will. Having said that I did kick his much younger ass at the Hotter N Hell Hundred this year. ๐Ÿ˜‰ (I do reserve the right to brag about that until next year!)

Today was my longest ride on my new tri-bike too. I bought Ike in late September and have done several rides at Lake Hefner on the trails, but today was the first time to get out on the open road with him. Ike is a Cervelo P4 with Sram Red components, a dream bike for a guy like me. Every time I ride that bike I am amazed at how smooth it really is. The only reason I haven’t done more long rides was because I wanted to get a little more accustomed to the handling of the bike. Today was a good 50 mile test too. It was really great. There were some stretches that I rode out of the areo-bars maybe more than I should have, but that was because I wanted too. Remember, my workout instructions were to have fun and enjoy the ride!

So the ride really was pretty enjoyable. I love riding out in the country-side. I really love being out in areas where there is farmland and I certainly feel right at home to see a pumping unit on and oilwell, home sweet home!!! The ride out north to Waterloo road was at times kinda tough, due to the in city traffic, but after getting north a ways it thinned out nice. There was one stretch going west on Waterloo Road that was fairly hilly and it was also straight into a pretty good wind. It seemed like it went on forever too. I started getting a little bit of an attitude about it, then thought about my directions again. Have fun, lighten up, enjoy the ride; it’s called endurance sport for a reason. So that westward stretch took us about 45 minute into the wind, but going back it was just a 30 minute ride with the wind at our back! The traffic going south back into town got a little hairy in spots, but we made it fine. I only shouted at a few cars. ๐Ÿ˜‰

milkrecoveryAfter we finished the bike ride we did a 20′ minute run around the east side of Lake Hefner. I was surprised at how well that went too. That was the longest distance I had done on the bike and then followed with a run. Of course my legs felt a little rubbery at first but I actually kept a pretty fair pace, almost as good as my normal pace. So I was plesantly surprised there.

I will chalk this ride up as a success! This is going to be a fun Road To Galveston.

Tonights music will be Jimmy Fallon’s new Armstrong tune! Have a great week-end!!!

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Fifty/Sunny…. Not Bad For Winter Workouts

Transition Large Oval(1)It was really nice outside this evening when I went for my running workout, about 50 degrees and a slight breeze. Not to bad for the winter! I went on my “home course” the new running trails at Oklahoma Christian University, I was surprised there weren’t more people out. I suspect that some of them were like me and thought it was colder than it actually was. I over dressed in compression pants, shorts, long sleeve compression shirt, light gloves, beanie, and my Asics Jacket. It didn’t take long to start sheading stuff off!

The run was a series of hard runs with minute easy runs between them, 3 sets of 10 minutes each. After the first set I was pretty winded and on my rest minutes I was doing half light jog and half walk. Not sure that was right to do it that way, but I did. I was trying to stay to the theme of “just running” and not getting all heady thinking about “zones this and zones that” but I did kind of set a bare minimum of where my heart rate was for my hard efforts up above Zone 4. Kinda makes me think my Zones do need to be tweaked, hmmmm. Another thought might be, let the coach coach and let the athlete follow the expereince of someone that understands what training is about. After looking at the Garmin file, I was pretty pleased when I saw other similar distances and durations in the past 6 months. TrainingPeaks also sent me an e-mail notification that my “threshold pace” had improved my 54 seconds. There is progress, no doubt! I will say this too, I have a really high level of confidence in my training. I think my confidence in being able to do the Lonestar 70.3 is growing all the time too.

SuperMagneto_Pro_5040e96eba0fd_370x370I did my one our bike trainer ride after watching Oprah and Lance. The ride felt good. I just got into trying to do the exercise the best I could. It was a “strength endurance” exercise, doing some lower cadence bigger drills. I use a CycleOps SuperMagneto Pro trainer and it has 4 different setting to work. I have been using the “Interval Setting”, but think that I will switch it on up to “Mountain Setting” the next time I do a trainer ride. I did feel good about the session, I just keep feeling that I am building success!

On another note, since starting to work with my coach on December 27th I have done a weekly thurday weigh-in. It started at the high post Holiday weight of 217 pounds. Once again this morning I have shown another weekly loss in weight, I am now at 209 pounds. Keep in mind, weight loss is not the goal, it is just a bi-product. Lsat year at this time of the year I started at 239 pounds, so a sustained 30 pound loss isn’t to bad for one year. I really will not be shocked if I am at 190 pounds or so in the summer time.

Tunes? hmmmmmmmm Dave Mathews Band and American Baby.

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Good Country Ride

jonestrainToday I did a 2:45 hour ride from my house out to the Jones/Choctaw area. After about 5 miles you are out in a rural area on the outskirts of Oklahoma City. The Oklahoma City metro area is relatively flat, but this area does have a few hills to work on. This was the first time since probably September that I have ridden out that direction. I like to have a riding buddy when I go out there, we have had a few cycling/car fatalities in the last couple of years out there. So today I had my buddies Big Brian and Jason out with me. We did a little over 40 miles.

My favorite part of the ride is along a stretch of XXX Road that travels north-south. It is farmland, really peaceful; plus we are usually turning back north and get to let the south wind push us for awhile. We did have a little bit of an issue with a road crew that was putting up guard rails, they had put up “road closed” signs but it looked to me like we could easily get through. The first person with the heavy equipment waived us through, his supervisor wasn’t as “accommodating” as the other guys. So we took a little brow beating from the fat redneck and went on. This is part of the route for one of the bigger bike rides of the year in Oklahoma City, The Redbud. I will miss it this year because we will be in Galveston for the Lonestar 70.3.

We did stop at a quickstop in Jones to get some Gatorade. All I had for liquids was water, I should have done one water and one Gatorade. So after that break it was the last stretch back into Oklahoma City/Edmond. To me it was pretty uneventful, just a good afternoon ride. The weather was unseasonably warm, around 65 or so, but the wind was Oklahoma strong, 15-25 constant out of the southwest with occasionally higher gusts. The 65 degrees made the wind a good trade off. If you want to ride bike in Oklahoma, you just gotta know there will be plenty of windy days. While we don’t have big mountains, we do have wind!

All in all it was a good ride. A good first effort out on some hillier routes. I do think I want to do a lot more training out that way rather than at the flat lake too. So I am looking foreward to getting out that way more often. At the end of the ride I did feel like I probably should have pushed it a little more than I did. My heart rate was in the middle of my Zone 2 on average. I could have done a little more I think. But for a first Jones ride of the year, I will call it a good ride.

One thing I do like is the fact that my starting point this year is much better than last year. I am about 30 pounds lighter than my wieght at this time last January so that is a really good thing. Aerobically I think I am probably in a better place too, thanks to the running and swimming. So if this is the starting point this year, it should be fun seeing where it takes me in August and September of this year!

Back CameraNow it is reward time! Becky and I will be heading out to our new favorite pizza place in Oklahoma City, Upper Crust Pizza ! Last week was our first time to Upper Crust and it was awesome, can’t wait to go back tonight. Just saw thier web-site, wouldn’t you know it’s another Hal Smith Group establishment. They have to be about the top operators in our city.

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Inspired And Inspire

inspired
I don’t know if any of you ever follow and read what some of the professional triathletes are doing in there training, but I enjoy seeing their posts on Twitter. I have enjoyed watching them begin thier season in camps and getting ready for the new year. It is kinda cool to pick a few and follow them. I used to follow the cyclers more, but this last year it has shifted over to triathletes. On Twitter someone had posted and article about Sir Lindley, who was a World Champion triathlete and is now one of the top coaches. It was a cool read getting the feel for how positive a peron she is. She was one of the triathletes that I have followed on Twitter and she is pretty active too. One thing that I notice about the people that she works with, they all seem so excited to be working with her. Another thing that I found really cool to was that she is the coach of my coach, Dr. Amanda Stevens. I her excitement and positive way of working with people is passed along well too. Amanda has that same positive spirit when she talks to me or when we did our swim lessons. So until someone tells me I shouldn’t do this, I think I will claim Siri Lindley as my “grand-coach”! Hey they say if you want to do great things, extraordinary things; you need an extraordinary team supporting you. For the last 10-15 years I have had such a great group of mentors and teachers!

Today I had two workouts: a “hills” run and a “build” bike ride.

This afternoon after work I was able to squeeze in a nice 45 minute run at Mitch Park. The Landrunner’s, an Oklahoma City running club, uses this park to do their hills training when they are thier marathon training runs. So I loaded up and went out there for my run. It was a really good run too. The weather was really nice, just a little cool but not quiet jacket cool. There was a good gentle breeze too, but not “Oklahoma windy”. One thing that I noticed on this run was the smell of all the cedar trees, it kind of reminded me of the time I was doing the motorcycle tour through Colorado and noticing the scent of all the pines. It just had that strong a presence today. Now about the running, it went pretty good too. I was to stay in Zone 1-3, and I did a pretty good job of doing that. Occasionally I would get a little out Zone 3 on some of the hills, but I stayed pretty true to the plan. I still hope to get faster, but it wasn’t getting in my head in a negative way like the other day. I just keep reminding myself “trust the plan, trust the process, and trust your coach”.

I did my bike workout on the trainer this evening. I waited until about 8:30 or so to do it. This workout was and hour long, I did two sets of “build” drills. It went well too. I just got into the tunes and worked at keeping tunes would have been straight off the Ellen showbetween 150-155 bpm on my heart rate for the “build” portion of the workout. I love listening to tunes while I do my bike trainer work. Tonight I ended up with Rick James Radio on Pandora, I got to laughing at myself thinking about how I swear the tunes sounded like something the DJ Tony from Ellen Show would have played. So Ellen, if you are out there, you could have Tony do my tunes mix for my workouts on my “Road To Galveston”! The ride itself went pretty well, towards the end of the ride, I wanted to get that one more mile finished. It’s that slow thing again. I know, I know; stop that stuff right? Maybe it isn’t a bad thing though, maybe it is that burr in my ass that will keep me going to get better.

Attitude, attitude attitude; actually it was pretty good today. Now the dissatisfaction deal, I was reading one of my favorite authors the other day, Thich Nhat Hahn, and he talked about just smiling and saying “hello negative feelings, I hear you.” Just acknowledge them instead of trying to make them go away. It is like so many things in my life; the harder I go against them, the stronger they get. One thing that makes all the difference in the world is getting good quality meditation time too. I promise, it makes a major difference in my attitude. Hey, if I’m this crazy with meditation, do you really want to see me without it? ๐Ÿ™‚

Tomorrow is going to be another good day too. I am switching my Sunday bike ride and my Friday swim to take advantage of the weather.I took the day off work to go on a 3 hour ride with Brian and Jason. We will head out for a good ride to the Jones/Choctaw area. I did hear that the wind might be a little stout but that will be better than a mid 30’s ride on Sunday.

Think I will throw a little Freak Power out today. They make me smile, sometimes a little music to make ya smi

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