Another week down and not many left…
Swim – 2:15:00 (p) – 2:15:00 (a) – 5400m
Bike – 5:15:00 (p) – 5:05:58 (a) – 125.37km
Run – 2:40:00 (p) – 2:30:21 (a) – 31.07km
Total – 10:10:00 (p) – 9:51:19 (a)
That is a wrap on week 5 of the CTS Half Ironman plan, and other than missing the total time for the week, training has been going great. Now I have a legit excuse for why I am short.
Tuesday mornings are usually a bike-run brick. They started pretty easy with a 60min EM ride with a 15min ER. No problem. This week, the plan was a 1:30EM (7x2min PI; 3min RBI)) with a 20min ER. About 1:05 into my bike my dog comes barreling down the stairs, and when he is awake, so are the girls. 5 minutes later my daughter comes down and here is the conversation:
S: “Dad, how long do you have left, I want to play”
Me: “About 40 minutes kiddo.”
S: “Okay, I’ll just play by myself until you are done.”
2 minutes later
S: “Has it been long enough yet?”
Me: “Not yet. Did you want to get some breakfast first?”
S: “Nope, I’ll just wait.”
5 minutes later
S: “Aren’t you done yet?”
Me: “Alright, I will stop my bike and go for a quick run. Can you wait another 10 minutes?”
She asked an additional 3 times when I was going to be done. She gets her patience from my wife and her time telling skills from me.
I headed for a long bike ride on Saturday morning; 2:45 EM planned. It was a great ride for the first long one of the season. The wind really slowed my down heading west, even keeping my speed below 70km/hr heading down into Cochrane. About 50k into the ride I heard a loud clang, the sound of a rock being shot into the ditch from my tire. I apologized to my bike promising not to hit any more rocks like that. Well, apparently it was too-little-too-late as I looked down at a flat tire.
I swapped tubes and took the opportunity for a “comfort break” and a snack before I got going again. I was pretty happy with myself as it took about 5 minutes to get my tire swapped; a good skill to have but one you hope you don’t use very often.
I have read all three of Tim Ferris’ books; I have referenced ‘The Four Hour Body’ a lot on my blog. Well I just used some advice from his first book, ‘The Four Hour Workweek.’
He talks about people in your life that don’t add anything positive, or even worse, add negativity. Well, this morning I had coffee booked with a group of Brothers that was arranged by one of them. I showed up at the coffee shop only to realize that the meeting time and place had changed, by 30 minutes and 6 blocks. Not a small change.
This isn’t the first time this individual has done something like this, so I decided after grabbing my coffee solo, that it was about time to cut this relationship.
Tim (we are on first name basis) recommends talking with them and explaining the situation, not taking no for an answer. In this case, I am going to take the other road and just stop communication. Just like that.
Question: Thoughts? Should I put my big boy pants on and chat with him?
There are many options for storing hydration on your bike. But which is the best when it comes to the aerodynamic impact? Cue the debate.
I am not an engineer (thankfully) so I am going to leave the sciencey stuff to the experts. Cervelo has a couple of great articles that explore this very topic in way more detail than I could ever attempt. Hydration and Aerodynamics and Aerodynamics are a great resource to understanding how wind resistance effects a rider.
Long story short, I need to figure a way to mount a water bottle between my arms on my aero bars.
There are several options to a triathlete with a couple of bucks burning a hole in their wallet. But hey, we have enough stuff to buy just to get us to the start line. So I went about it a different way, DIY. After reading a couple of great articles on how fellow triathletes, even a professional, mount their bottles I gave it a rip.
Here is how I did it, a minor error, and the end result.
I first measured the distance between each aero bar and found it to be too close together. I broke out the allen keys and made a slight adjustment.
With my aero bars an adequate distance apart, I placed the cage in position with the four zip ties. Be careful not to tighten them too far yet as your final position depends on it. Once your position is perfect, tighten the ties as far as they will go.
Case in point, I place the heel of the cage too low at the stem and was unable to remove the bottle.
No problems though, I snipped the two ties and replaced them, making sure the heel was lower down angling the cage upwards. At this point I checked the position and all seemed well.
I tried to get at least one more click out of each side and with success, I tested the removal of the bottle. Voila, it moves pretty good each way.
A couple of notes for the future. I used my existing cage mostly because that is what I had on hand. The zip ties in the top mounting ‘slot’, yeah let’s call it that, interfere with the bottle when inserting it. It isn’t bad mind you, but I can see it being an issue in the future.
With my aero bars having the profile of mine, I may want to mount the cage backwards to make it easier to remove the bottle.
So there you go, total cost $0.80 and about 10 minutes. Even if it doesn’t work well, it was worth the effort.
Question: Have you tired something similar? Has it worked for you?
This was my first race in Airdrie. Actually, it was everyone’s first race in Airdrie.
I have a special place for this race as it was my first triathlon back in 2011, and the one that eventually got he hooked. After the Olympic event was cancelled due to lack of registration (11 including me), traffic pattern concerns, and issues with the facility, I was ready to hammer the sprint distance instead. Earlier in the week the forecast called for 25-35mm of rain on race day. Awesome, better check my tires. Race morning was wet, and 5 minutes after arriving in transition, the rain stopped.
The swim was in a pool, 6 lanes, 4 people per lane. I had to wait for about 2 hours for the slower swim heats to finish before I hopped in the pool. I had a decent swim, even though the lap counter figured I swam an extra 50m. By my count, I was bang on. No problems, I was on my way to transition before I gave it another thought.
On the bike. After weaving through the park with no passing (which was killing me by the way), I settled in for a good bike. It was windy, with a crosswind gusting to 50-60km/hr. Some of the racers looked like the ‘Leaning Tower of Pisa’ trying to stay upright, I handled the wind pretty easy. Hey, I am born and train in Calgary, I am no stranger to a bit of wind. Once we turned south is when the fun started, freshly paved road with wind at our backs. The speed limit said 80km/hr and I am sure that some of us could have picked up a speeding ticket.
On to the run. My winter training was dedicated to increasing my run speed, and it didn’t disappoint. I was passed by one racer, and once he passed me, I was intent on keeping pace with him for the rest of the race. Ended up with the 5th fastest run of the day, 4:23/km.
Result: 1:14:27 4/20 Age Group 5/99 Overall
Highlights: Everything worked as planned. Transitions were fast and organized, and I pushed a good pace on the run.
Lessons: Need to add some more pacing drills in the pool; 1:43/100m is slower than I anticipated and how I felt in the water. Need to spend more time on the bike. With the wind it was tough to judge how I did, but I know I am capable of more.
All in all, it was a good race. The course was a little weird, but with what they had to work with, I reckon they did a good job.
I am ready to go for my first ‘A’ race in June.