Needed to add some distance to my rides.
I have been using my commute to work to get in 24 or so miles per ride, but the route splits that distance in two. Because of this, even though I am riding twice a day two days per week, I am only going 11-12 miles each time.
I changed that though today. I plotted out a route that Google Maps said was just under 40 kilometers and set my sights on a single intermediate length ride through some ranch country.
It was a fantastic ride! I struggled a little in the first few miles but once I turned west onto County Road 232 and began the longest leg of my ride, I hit my stride that stuck with me for the rest of the trip with the rolling hills that lasted the entire length of CR232.
Once my ride was complete and I held an average speed of 17.9 mph (about .9mph faster than I expected to hold) I got off the Nishiki and did not feel fatigued or burned out. I definitely could have rode another 10-12 kilometers but decided that quality over quantity of distance was most important. Knowing that I could have gone further at the faster pace confirmed that I am continuously improving my endurance and strength.
Starting next week, I will be combining run/ride and ride/run days to improve on my transitions. I am still confident in my finish time goal of 80 minutes for my first Duathlon race of 1 mile run/10 mile bike/ 3 mile run. The website that I registered for the race on expects me to complete in 60 minutes.
We will see what we will see... All I know is I am getting more and more excited every day for my first multi sport race!
Monday, April 25, 2011
Saturday, April 23, 2011
Different route...
Sometimes, to keep things interesting, ya just gotta mix it up a bit.
Hit the gym this morning hard instead of my usual cycling and running. 45 minutes of upper body circuits plus lower back, hips and hamstrings. Also knocked out some serious core work with upper and lower abdominal isolation exercises. I'm starting to feel a little unbalanced since I am always banging out speed and mileage. Needed to get back to strength training a little more, so I did.
Following this with a 45 minute steady jog at about 12-13 minute pace really pulled the whole session together. Looking forward now to my day of rest tomorrow.
All in all it was awesome! Totally blown out and ready for the rest of my day and weekend.
21 days and counting until the Central Florida Duathlon Series Race #1 and I can't wait for it!
Hit the gym this morning hard instead of my usual cycling and running. 45 minutes of upper body circuits plus lower back, hips and hamstrings. Also knocked out some serious core work with upper and lower abdominal isolation exercises. I'm starting to feel a little unbalanced since I am always banging out speed and mileage. Needed to get back to strength training a little more, so I did.
Following this with a 45 minute steady jog at about 12-13 minute pace really pulled the whole session together. Looking forward now to my day of rest tomorrow.
All in all it was awesome! Totally blown out and ready for the rest of my day and weekend.
21 days and counting until the Central Florida Duathlon Series Race #1 and I can't wait for it!
Wednesday, April 20, 2011
Drag you down...
First off, I want to thank everyone who followed my quit smoking progress online, supported my efforts and believed that I could do it. I want to also say thank you to everyone who continues to follow and positively support my progress as I continue on my endeavors to push my limits spiritually and physically throughout my training sessions (which I annoyingly and continuously post online for everyone to read).
THANK YOU!!!
On to other issues...
Why is it that when you do something good for yourself (i.e. quit smoking, start exercising, set endurance goals) there is always someone who makes you feel like your whole effort is a waste of time?
"You can't do that."
"We are regular blue-collar people. We aren't meant to do anything other than work. It's what we do best."
"You're competing against world class athletes, why would you want to even try?"
"There are more important things to do at 5am than train for a duathlon, like going into work early and leaving late and getting in at least 60 hours so you might actually accomplish something."
"Not eating (big nasty greasy pizza) pizza at the pizza party is so disrespectful. It's a birthday pizza party. Eat some pizza and don't worry about your diet."
"What you need to do is work, not worry about anything else. Come in 4am and get some shit done when nobody else is here to bother you with their drama."
"Tell your wife you'll see her in 20 years, you need to bust your ass working as your first priority."
"No, that doesn't make any sense. You should do it my way instead."
"You don't have God in your life. You need to have more God in your life. You will be much better off with God constantly in your life. God always needs to come first"
Yes, these are real quotes. Some I have listened to for years. Some are relatively new.
I don't want to become this.
Is it too much to ask for support? To be treated with a little dignity and respect?
The most important thing I will ever do is love my wife and kids. Taking care of my mind, body and spirit is second. Work...eh. I've learned that, like friends and acquaintances, it comes and goes.
I have learned that lesson, by the way. I do not want a headstone to read: "Gee, I worked really hard my whole life but I sure wish I would have worked more!"
Everything I do or am involved in now makes me a better person. And that better person has become a better daddy and a better husband. That better person no longer smokes, rarely touches alcohol, takes care of himself and wakes up happy every day. The previous person worked those 60+ hour weeks, didn't care, didn't really try, didn't wake up happy and didn't try to really be a good daddy and husband.
Soooo... I'm not really sure why I have put all of this in digital print for the world to see. But ya know what? Fuck it, it's my damn blog and if ya don't like it, read someone else's blog. I need to vent!
THANK YOU!!!
On to other issues...
Why is it that when you do something good for yourself (i.e. quit smoking, start exercising, set endurance goals) there is always someone who makes you feel like your whole effort is a waste of time?
"You can't do that."
"We are regular blue-collar people. We aren't meant to do anything other than work. It's what we do best."
"You're competing against world class athletes, why would you want to even try?"
"There are more important things to do at 5am than train for a duathlon, like going into work early and leaving late and getting in at least 60 hours so you might actually accomplish something."
"Not eating (big nasty greasy pizza) pizza at the pizza party is so disrespectful. It's a birthday pizza party. Eat some pizza and don't worry about your diet."
"What you need to do is work, not worry about anything else. Come in 4am and get some shit done when nobody else is here to bother you with their drama."
"Tell your wife you'll see her in 20 years, you need to bust your ass working as your first priority."
"No, that doesn't make any sense. You should do it my way instead."
"You don't have God in your life. You need to have more God in your life. You will be much better off with God constantly in your life. God always needs to come first"
Yes, these are real quotes. Some I have listened to for years. Some are relatively new.
I don't want to become this.
Is it too much to ask for support? To be treated with a little dignity and respect?
The most important thing I will ever do is love my wife and kids. Taking care of my mind, body and spirit is second. Work...eh. I've learned that, like friends and acquaintances, it comes and goes.
I have learned that lesson, by the way. I do not want a headstone to read: "Gee, I worked really hard my whole life but I sure wish I would have worked more!"
Everything I do or am involved in now makes me a better person. And that better person has become a better daddy and a better husband. That better person no longer smokes, rarely touches alcohol, takes care of himself and wakes up happy every day. The previous person worked those 60+ hour weeks, didn't care, didn't really try, didn't wake up happy and didn't try to really be a good daddy and husband.
Soooo... I'm not really sure why I have put all of this in digital print for the world to see. But ya know what? Fuck it, it's my damn blog and if ya don't like it, read someone else's blog. I need to vent!
Sunday, April 17, 2011
My wish list
OK, so obviously in any sport there are different levels of equipment. From the Wal-mart cheap stuff to the professional grade high-end, fully customized stuff and everything in between, you can't help but continuously look and ogle and eventually build a wish list.
So after much ogling and comparing, I have built my wish list of cycling equipment:
1) The Orbea Ordu or Ora Triathlon Bike:
Ordu Link: http://www.orbea.com/us-us/bicis/familias/ordu/
Ora Link: http://www.orbea.com/us-us/bicis/modelos/ora_t105/
2) GIANT's TCR Advanced I or II Road Bike:
Link: http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced.1/7309/44336/
Link: http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced.2/7309/44385/
3) Off-road and Single Track GIANT's Talon 29er 1:
Link: http://www.giant-bicycles.com/en-US/bikes/model/talon.29er/7377/44105/
Each of these bikes serves a different purpose and are a great way to round out a collection of outdoor cycling equipment for everything from serious competition to commuting to a romp in the woods.
Someday, ooooh someday... I will probably start with the road bike and work my way up to the other bikes later on. In the meantime, I gotta be happy with what I have for now and that I can actually get out there every day and pound the pavement.
Also, I went on my first trail ride today on "The Rock" church trail. Supposedly good for beginner/intermediate, it had a few challenging parts but otherwise, I was not overly impressed with my first experience off-road. Maybe I should have gone to San Felasco's trail head. Unfortunately though, I probably won't be trail riding again anytime soon since I broke something on my Wal-mart cheap mountain bike and it'll probably cost more to repair than the bike is worth. Total bummer too because I did have plenty of fun on that trail!
So after much ogling and comparing, I have built my wish list of cycling equipment:
1) The Orbea Ordu or Ora Triathlon Bike:
Ordu Link: http://www.orbea.com/us-us/bicis/familias/ordu/
Ora Link: http://www.orbea.com/us-us/bicis/modelos/ora_t105/
2) GIANT's TCR Advanced I or II Road Bike:
Link: http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced.1/7309/44336/
Link: http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced.2/7309/44385/
3) Off-road and Single Track GIANT's Talon 29er 1:
Link: http://www.giant-bicycles.com/en-US/bikes/model/talon.29er/7377/44105/
Each of these bikes serves a different purpose and are a great way to round out a collection of outdoor cycling equipment for everything from serious competition to commuting to a romp in the woods.
Someday, ooooh someday... I will probably start with the road bike and work my way up to the other bikes later on. In the meantime, I gotta be happy with what I have for now and that I can actually get out there every day and pound the pavement.
Also, I went on my first trail ride today on "The Rock" church trail. Supposedly good for beginner/intermediate, it had a few challenging parts but otherwise, I was not overly impressed with my first experience off-road. Maybe I should have gone to San Felasco's trail head. Unfortunately though, I probably won't be trail riding again anytime soon since I broke something on my Wal-mart cheap mountain bike and it'll probably cost more to repair than the bike is worth. Total bummer too because I did have plenty of fun on that trail!
Friday, April 15, 2011
Very interesting news...
I just noticed that the Marineland Triathlon is held a few times per year and that the last race of the year there is on October 9th, 2011...
Hmmmm...
I am going after my first Duathlon this coming May. Maybe, just maybe, I may be able to train for the Marineland Tri in October instead of the Spring 2012. This could get interesting...
We will have to wait and see how I perform this summer in the "Du's" first. I want to compete in at least two Duathlons to gauge my progress.
That's all for now.
Still not too sure about overall nutrition for all of this training. What I am doing right now seems to be working for providing me with plenty of energy and endurance. Not losing any more weight though and that doesn't bode well for my 215lbs goal for May 14th.
And just in case anyone is feeling incredibly charitable, click on the link below:
http://www.orbea.com/us-us/bicis/modelos/ora_t105/
OR
http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced/7309/44385/
Hmmmm...
I am going after my first Duathlon this coming May. Maybe, just maybe, I may be able to train for the Marineland Tri in October instead of the Spring 2012. This could get interesting...
We will have to wait and see how I perform this summer in the "Du's" first. I want to compete in at least two Duathlons to gauge my progress.
That's all for now.
Still not too sure about overall nutrition for all of this training. What I am doing right now seems to be working for providing me with plenty of energy and endurance. Not losing any more weight though and that doesn't bode well for my 215lbs goal for May 14th.
And just in case anyone is feeling incredibly charitable, click on the link below:
http://www.orbea.com/us-us/bicis/modelos/ora_t105/
OR
http://www.giant-bicycles.com/en-US/bikes/model/tcr.advanced/7309/44385/
Sunday, April 10, 2011
Duathlon Training Begins
My first Duathlon overall pace goal is 80:00 or less. The three legs are 1 mile run, 10 mile bike, 3 mile run. That time includes transitions from each segment as well. My timing goals for each are sub-9:00 for 1 mile run, 30:00 for 10 mile bike, 29:00 for 3 mile run. That's 68:00 plus no more than an additional 4:00 for both transitions combined, coming to 72:00. That gives me an 8:00 window for error or fatigue to stay within my goal pace.
So, I have decided that to be able to get in 70+ miles per week on my bike and 20+ per week on my feet, I am going to have to actually start commuting to work at least twice per week. I have run my mouth about this before but I haven't really considered it until now due to time constraints.
My round trip door to door is about 25 miles. That puts me at 50 per week just going to and from work. Add in one day that is high intensity for at least 15-20 miles of sprint intervals at sub-2:50 pace and I will have the strength and endurance to complete the 10 mile bike leg within my 30:00 goal.
As for my running, intervals will also begin to play a bigger role in my sessions. I have hills all around me that challenge my abilities now, but the intensity needs to be ratcheted up at least two notches. Running in bursts of 10-15 seconds at sub-8:00 pace for sets of 10 will be the start, with increasing that duration by 5 seconds per week over the next 5 weeks.
The last two weeks leading up to the "Du" will include transition training. I will be toning down the intensity but combining a run/ride day and then a ride/run day to streamline my transitions. Basically, all I really have to do is change my shoes. I can run and ride in my riding clothes since those will be the clothes that will keep me the most aerodynamic, dry and cool on a hot central Florida morning. My bike shoes are Louis Garneau MTB Terra Grip Shoes with SPD Clips and three Velcro straps. I can quickly slip in and out of these and my runners to make my transitions as smooth as possible.
All in all, I do believe I have a training plan for a successful first Duathlon competition. My next post should focus more on my nutritional needs as my training clicks into high gear.
Links Below:
Shoes: http://www.louisgarneau.com/us-en/product/305569/1487067/MTB/TERRA_GRIP_SHOES
Official "Du" Site: http://triflorida.com/Events/2011DuathlonSeries/tabid/311/Default.aspx
So, I have decided that to be able to get in 70+ miles per week on my bike and 20+ per week on my feet, I am going to have to actually start commuting to work at least twice per week. I have run my mouth about this before but I haven't really considered it until now due to time constraints.
My round trip door to door is about 25 miles. That puts me at 50 per week just going to and from work. Add in one day that is high intensity for at least 15-20 miles of sprint intervals at sub-2:50 pace and I will have the strength and endurance to complete the 10 mile bike leg within my 30:00 goal.
As for my running, intervals will also begin to play a bigger role in my sessions. I have hills all around me that challenge my abilities now, but the intensity needs to be ratcheted up at least two notches. Running in bursts of 10-15 seconds at sub-8:00 pace for sets of 10 will be the start, with increasing that duration by 5 seconds per week over the next 5 weeks.
The last two weeks leading up to the "Du" will include transition training. I will be toning down the intensity but combining a run/ride day and then a ride/run day to streamline my transitions. Basically, all I really have to do is change my shoes. I can run and ride in my riding clothes since those will be the clothes that will keep me the most aerodynamic, dry and cool on a hot central Florida morning. My bike shoes are Louis Garneau MTB Terra Grip Shoes with SPD Clips and three Velcro straps. I can quickly slip in and out of these and my runners to make my transitions as smooth as possible.
All in all, I do believe I have a training plan for a successful first Duathlon competition. My next post should focus more on my nutritional needs as my training clicks into high gear.
Links Below:
Shoes: http://www.louisgarneau.com/us-en/product/305569/1487067/MTB/TERRA_GRIP_SHOES
Official "Du" Site: http://triflorida.com/Events/2011DuathlonSeries/tabid/311/Default.aspx
Friday, April 8, 2011
Official Announcement!!!
Okay, okay. So it has been a while since my last post. I'm sorry!
Anyway. First let me start by saying that my training has progressed tremendously since my last post. I completed my first 5k (29' 41") and the training schedule that went along with it. For running, I am using Nike+ (www.nikerunning.com) for training plans and encouragement.
Now that I completed my first 5k, which proves to myself that I can do anything I put my mind to, I had planned to progress to 10k, half-marathon, duathlon and then on to the Marineland Triathlon in 2012. But, my plans have skewed somewhat. I have been reading a lot on the subject and there are plenty of books out there to inspire you about triathlons. And there is this duathlon series called The Central Florida Duathlon Series (http://triflorida.com/Events/2011DuathlonSeries/tabid/311/Default.aspx) which is 5 duathlons spread out over 5 months from May through September.
As my official announcement, I am now training for Series #1 on May 14th, 2011. And I have no idea what to do or how to do it soooo if anyone out there has some insight into "run, ride, run" I would greatly appreciate it!
Also, big news!!! I found my dad's old Nishiki Prestige road bike, which I rode many miles on when I was in high school, and had it restored at a local bike shop in Gainesville called Bike Works (http://bikeworksofjonesville.com/). I have to give serious credit to Johnny for his awesome work, and Tony for running a fantastic shop. I am a loyal customer of their's for as long as I'm alive!!! I also can't wait to purchase "the bike", a Giant TCR Advanced II. It will be mine, oh yes, it will be mine...
As for my current level of training, I am running about 10-15 miles per week (although not as much this week while I recover from my training split for the 5k last weekend) and starting to ride 30-40 miles per week. I want to push to double the intensity by combining the run/ride at least two days per week but I'm not sure how exactly to do that. I'll figure it out though I'm sure... I'm can get creative...
So here I go. I figure that if I compete in three or so of these duathlons, I will be ready to add in the swimming portion of the triathlon by the end of this year and should be very well prepared come spring when I begin actually training specifically for the Marineland. I know I will complete it, but I really want to compete in it for my first showing.
And, with this first duathlon, I will officially be on the path to the Hawai'i Ironman. For no other reason than to see what I am truly made of. To know what is really inside me. This is my long term goal, to finish out this decade with "the Man" on his 2.4 mile swim across Kailua Bay, 112 mile bike ride through hot lava fields and then the 26.2 mile marathon to finish up on Ali'i Drive. And do it in 17 hours or less...
Good luck buddy.
Anyway. First let me start by saying that my training has progressed tremendously since my last post. I completed my first 5k (29' 41") and the training schedule that went along with it. For running, I am using Nike+ (www.nikerunning.com) for training plans and encouragement.
Now that I completed my first 5k, which proves to myself that I can do anything I put my mind to, I had planned to progress to 10k, half-marathon, duathlon and then on to the Marineland Triathlon in 2012. But, my plans have skewed somewhat. I have been reading a lot on the subject and there are plenty of books out there to inspire you about triathlons. And there is this duathlon series called The Central Florida Duathlon Series (http://triflorida.com/Events/2011DuathlonSeries/tabid/311/Default.aspx) which is 5 duathlons spread out over 5 months from May through September.
As my official announcement, I am now training for Series #1 on May 14th, 2011. And I have no idea what to do or how to do it soooo if anyone out there has some insight into "run, ride, run" I would greatly appreciate it!
Also, big news!!! I found my dad's old Nishiki Prestige road bike, which I rode many miles on when I was in high school, and had it restored at a local bike shop in Gainesville called Bike Works (http://bikeworksofjonesville.com/). I have to give serious credit to Johnny for his awesome work, and Tony for running a fantastic shop. I am a loyal customer of their's for as long as I'm alive!!! I also can't wait to purchase "the bike", a Giant TCR Advanced II. It will be mine, oh yes, it will be mine...
As for my current level of training, I am running about 10-15 miles per week (although not as much this week while I recover from my training split for the 5k last weekend) and starting to ride 30-40 miles per week. I want to push to double the intensity by combining the run/ride at least two days per week but I'm not sure how exactly to do that. I'll figure it out though I'm sure... I'm can get creative...
So here I go. I figure that if I compete in three or so of these duathlons, I will be ready to add in the swimming portion of the triathlon by the end of this year and should be very well prepared come spring when I begin actually training specifically for the Marineland. I know I will complete it, but I really want to compete in it for my first showing.
And, with this first duathlon, I will officially be on the path to the Hawai'i Ironman. For no other reason than to see what I am truly made of. To know what is really inside me. This is my long term goal, to finish out this decade with "the Man" on his 2.4 mile swim across Kailua Bay, 112 mile bike ride through hot lava fields and then the 26.2 mile marathon to finish up on Ali'i Drive. And do it in 17 hours or less...
Good luck buddy.
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