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A Bike/Run, A Bike & Run And The Pool

Posted May 31 2011 2:54am
Gear
Over the weekend, I finished up week 1 and started week 2 of a 16 week 70.3 training plan .  And though it's only been a week (or perhaps BECAUSE it's only been a week), so far so good.

The plan definitely changes the way I spend my training time.  For example, I usually join OC Velo and set off to points unknown for a long ride every Saturday morning.  But the training plan calls for a bike/run workout every Saturday.  And since I have committed to following the plan's schedule more or less to the letter, it's not until Week 5 that the rides get long enough for the OC Velo ride to make sense.

Instead I opted to join the Out-spoke-n Cycles ride.  I should/need to be doing this anyway, as the shop is the main sponsor of a team that TRI714 are putting together.  So it all worked out perfectly.  And as a bonus, I got to sleep an extra hour.

Out-Spoke-n
Because it was a holiday weekend, only 5 other people turned up.  Everyone turned out to be a decent rider, but I could tell right away that most of these guys lacked any real group riding experience.  The planned ride was a 25 mile out and back route.  On the outbound leg, at any given time at least one of the five guys in the group was attacking off the front of what little group we had, only to blow up and fall behind, and then recover to do it again.  I must admit it was driving me a little crazy, because I like proper group rides.  So at the halfway point, I suggested we do a pace line back and explained the mechanics of same to those who didn't know what it was.  Everyone caught on pretty quick and for the return trip we where making good time taking :30-:45 second pulls each.  There WAS one guy who on his first few pulls could not resist the urge to really put the hammer down the millisecond he got on the front, but I gave him a little guidance on the matter and he did great after that.

Once back at the shop, I changed into my running shoes quick (not quite a proper T1 time but not bad) and set out for the run.  Out-spoke-n is right on PCH in Sunset Beach, so all I had to do is cross over to the beach side, get on the beach path and start running.  I did just over 5 miles out and back south towards the Bolsa Chica lifeguard station.  The run felt good.  Actually, it felt really good.  So good in fact that I was not the least bit annoyed that the day marked the first day for the next 3-4 months that I'm going to have to share the beach path with tons of out-of-towners.  When I got back, the Saturday farmers market that happens in the Out-spoke-n parking lot was in full swing.  There is a stand there making what look to be amazingly tasty tamales.  I was able to resist this time, though I doubt my will-power will last much longer.


Post wind & Velominati rule violation
Sunday called for another bike and run, but not as a brick.  Since I was riding alone, I took the TT bike out for this one.  It was windy Sunday - really windy.  When I hit PCH and turned south, I had a tail wind and hit 32-33 MPH pretty easy.  But even though I was having a great time, it didn't take much presence of mind to realize that I somehow had to get back.  So I couldn't help but start feeling a little bit of dread as the outbound miles flew by.  Eventually, all good things come to an end - after a few repeats on this little kicker of a hill near Hoag Hospital, it was time to go back.  And let's just say the ride back totally sucked.

But I did make it back intact and a few hours later, I went out for the run.  Again I did another 5 miles and again it felt great.

Heck yes, Stanford!
Today I hit the pool.  The swim is where I am really breaking it down to basics again.  After a 400 yard warm-up, I did a few 200's of various drills and then swam a 50-100-150-200-150-100-50 pyramid with each interval on :20 seconds rest, before doing some sprints and a cool down.  I tried, as best I could, to really think about one specific component of my stroke on each interval - reach, head position, body roll, pull and so on and so forth.  I was sharing a lane with a collegiate swimmer.  She was from Stanford if you can go by swim caps, and we got to talking a little.  After a bit of swim training small talk (to which I could add very little), she pointed out that I was crossing my stroke across the center line.  I'm always more than happy to get swimming advice, so I took note and made an adjustment.  And something changed, because I could definitely feel my shoulder and back muscles engaging in a slightly different way.

Looking forward to the rest of the week, I've got a short Z2 run and the El Dorado Criterium tomorrow, a core workout Wednesday, another swim and some run speed-work on Thursday, a day off Friday and then I'll basically repeat what I did this weekend next weekend, adding a bit of time to each session.

I'm into it.
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