This morning I headed back up to Pinchot for some more hill work. I felt more mentally prepared this time and as a result the ride was quite enjoyable! This time the ride started out with a pretty big hill. I was dreading this hill but it ended up not being nearly as bad as I had anticipated. Don't get me wrong, it still kicked my ass, but it didn't kill me.
The rest of the ride was mostly rolling hills with one another pretty big hill somewhere in the middle. This hill was also not as bad as I had thought it would be. I still have a lot of work to do but I am starting to feel confident about this upcoming triathlon. It's amazing what a little practice will do!
After the ride I hopped off my bike and quickly changed into my running gear. I did two easy miles for my first brick of this training cycle. At the beginning of the run when things felt weird I kept telling myself to pretend I was running my warm down lap at the track. That seemed to help a lot.
Then I picked up the pace a little during the second mile to a slightly faster also comfortable pace. I payed no attention to my watch, just running by perceived effort. This seemed to work well since my second mile for was thirty seconds faster than what I thought I was running.
Showing posts with label brick. Show all posts
Showing posts with label brick. Show all posts
Friday, July 27, 2012
Monday, July 9, 2012
What I Learned From My First Triathlon
After all big races I like to document what I learned from my training and race experience so I can make progress in the future. The General Smallwood International Triathlon was one of the hardest days of my life and even though I didn't meet my goals due to the heat, it was a great learning experience.
1. Safety always comes first.
With record setting temps all weekend and a heat index of 112 on Saturday it was hardly a good idea to be out doing strenuous activity. Around 50 people didn't finish the race because of the heat and three people were even taken to the hospital. Nine people in the state of Maryland died due to heat related illness. Yes, I would have loved to race my heart out on Saturday. No, it was not a smart idea when my body is nowhere near acclimated to that kind of heat. There will always be other races.
2. It is okay to walk.
Along those same lines, it is perfectly okay to walk when you need to. I was embarrassed when I first started walking because I thought it meant I was a quitter. Then I looked around and saw that nearly every athlete in sight was also walking. I absolutely hated walking but given the circumstances it was the right thing to do and I am no longer embarrassed by it. I'm just proud that I finished.
3. Don't be intimidated by all the people with fancy gear.
When my dad and I first pulled into the parking lot all I saw were athletes with really nice tri bikes. I instantly felt inadequate, like I didn't belong there. Not only do I not have a tri bike, but I don't even have a road bike;I have a hybrid. I am saving up to get a nicer bike but besides the bikes the majority of the people there had fancy, expensive gear. As the day went on I realized that I am as much of an athlete as everyone else despite my lack of a couple thousand dollar bike.
4. Make a small rip in nutrition so it is easier to open while riding.
My hands were wet from the swim and then sweaty from the heat, which made ripping open my honey stinger waffles nearly impossible. I tried using my teeth but had no luck. Note: this only works for more solid nutrition options. Don't do this with a gel or you will have a sticky mess everywhere.
5. Start at the beginning of the swim pack.
I tried to start middle to front of the pack but ended up having to pass a lot of people. I am a strong swimmer and need to take advantage of my swimming background. This is the one place in a triathlon where I am one of the fastest. Time to own it.
6. Wear a tri top or a bike jersey without a sports bra built in.
I swam in a two-piece training bikini top and then put on my bike jersey during transition. The problem was that since I was wet the shirt rolled up and took forever to put on. The built-in sports bra only made things worse. I ordered a tri top a few days ago so hopefully I can just swim in my tri top and shorts and not worry about clothes during transition.
7. I suck at transitions.
Speaking of transitions, mine are awful. Like slowest ever. I set my transition up well but there are still things I can do to cut down on my times, like putting my hair into a ponytail before the swim, wearing a tri top, skipping socks, and speed laces.
8. Bricks are an absolute must in triathlon training.
I only did a handful of bricks during training and had I not been forced to walk a lot of the run due to the heat I probably would have struggled on the run regardless. Running with fresh legs and running after biking are two completely different things. Practice accordingly.
9. Always expect more hills.
I thought the bike and run courses were supposed to be flat. Nope. There were quite a few hills during the beginning of the bike and the run was mostly hills. I can handle hills on the run but the hills on the bike really took a lot out of my legs. Hills are no joke and need to be practiced if I ever want to get better.
10. Put sunscreen even in the places you don't expect to need it.
I sprayed my chest, arms, and legs with sunscreen before the swim and that was it. During the run when I felt like I was baking out in the sun I wanted to take my jersey off and just run in my bathing suit but I hadn't sprayed my stomach or back. I am the type of person who burns extremely easily so that was not an option. A quick two minute spray would have probably helped keep me cool on the run.
1. Safety always comes first.
With record setting temps all weekend and a heat index of 112 on Saturday it was hardly a good idea to be out doing strenuous activity. Around 50 people didn't finish the race because of the heat and three people were even taken to the hospital. Nine people in the state of Maryland died due to heat related illness. Yes, I would have loved to race my heart out on Saturday. No, it was not a smart idea when my body is nowhere near acclimated to that kind of heat. There will always be other races.
2. It is okay to walk.
Along those same lines, it is perfectly okay to walk when you need to. I was embarrassed when I first started walking because I thought it meant I was a quitter. Then I looked around and saw that nearly every athlete in sight was also walking. I absolutely hated walking but given the circumstances it was the right thing to do and I am no longer embarrassed by it. I'm just proud that I finished.
3. Don't be intimidated by all the people with fancy gear.
When my dad and I first pulled into the parking lot all I saw were athletes with really nice tri bikes. I instantly felt inadequate, like I didn't belong there. Not only do I not have a tri bike, but I don't even have a road bike;I have a hybrid. I am saving up to get a nicer bike but besides the bikes the majority of the people there had fancy, expensive gear. As the day went on I realized that I am as much of an athlete as everyone else despite my lack of a couple thousand dollar bike.
So many nice bikes!
4. Make a small rip in nutrition so it is easier to open while riding.
My hands were wet from the swim and then sweaty from the heat, which made ripping open my honey stinger waffles nearly impossible. I tried using my teeth but had no luck. Note: this only works for more solid nutrition options. Don't do this with a gel or you will have a sticky mess everywhere.
5. Start at the beginning of the swim pack.
I tried to start middle to front of the pack but ended up having to pass a lot of people. I am a strong swimmer and need to take advantage of my swimming background. This is the one place in a triathlon where I am one of the fastest. Time to own it.
6. Wear a tri top or a bike jersey without a sports bra built in.
I swam in a two-piece training bikini top and then put on my bike jersey during transition. The problem was that since I was wet the shirt rolled up and took forever to put on. The built-in sports bra only made things worse. I ordered a tri top a few days ago so hopefully I can just swim in my tri top and shorts and not worry about clothes during transition.
7. I suck at transitions.
Speaking of transitions, mine are awful. Like slowest ever. I set my transition up well but there are still things I can do to cut down on my times, like putting my hair into a ponytail before the swim, wearing a tri top, skipping socks, and speed laces.
8. Bricks are an absolute must in triathlon training.
I only did a handful of bricks during training and had I not been forced to walk a lot of the run due to the heat I probably would have struggled on the run regardless. Running with fresh legs and running after biking are two completely different things. Practice accordingly.
9. Always expect more hills.
I thought the bike and run courses were supposed to be flat. Nope. There were quite a few hills during the beginning of the bike and the run was mostly hills. I can handle hills on the run but the hills on the bike really took a lot out of my legs. Hills are no joke and need to be practiced if I ever want to get better.
10. Put sunscreen even in the places you don't expect to need it.
I sprayed my chest, arms, and legs with sunscreen before the swim and that was it. During the run when I felt like I was baking out in the sun I wanted to take my jersey off and just run in my bathing suit but I hadn't sprayed my stomach or back. I am the type of person who burns extremely easily so that was not an option. A quick two minute spray would have probably helped keep me cool on the run.
Thursday, April 12, 2012
A Day of Firsts
Today I completed my first brick of my triathlon training cycle and it was glorious. It was a day off first for me and I loved every one of them. I started the workout off 45 minutes on the trainer. I kept the resistance light since I wasn't sure how my legs would feel on the run. During the ride I drank sips of nuun every couple minutes since I hadn't had much to drink all day.
Between the ride and the run I had my first energy gel. I few weeks ago I bought a bunch of different types of gels and chews to try during training but I hadn't tried any until today. I ended up having a Clif Shot Gel, I think the Razz flavor. It was an interesting taste and consistency but it wasn't nearly as bad as I thought it would be. I chased my gel with the rest of my nuun.
I then set out for a four mile run. When I first started running I forgot that I had just been biking and was frustrated with how tired and heavy my legs felt. But then I remembered I had just biked for 45 minutes and my legs weren't supposed to feel fresh. I worked hard to keep the pace easy at the beginning of the run since the first mile is all downhill.
I was surprised with how much better my legs felt as I kept running. I was also surprised with my pace compared to how I felt; I was able to keep the run at a 10:00 average pace. The last mile was pretty tough but not the worst I have endured. Overall I was pleased with the entire workout, especially the run.
I am not sure how I liked the energy gel but since it was only my first time I am going to keep trying different brands and flavors. I was, however, happy that my stomach didn't reject the gel. It went down easily and I never really felt out of energy during the run.
Between the ride and the run I had my first energy gel. I few weeks ago I bought a bunch of different types of gels and chews to try during training but I hadn't tried any until today. I ended up having a Clif Shot Gel, I think the Razz flavor. It was an interesting taste and consistency but it wasn't nearly as bad as I thought it would be. I chased my gel with the rest of my nuun.
I then set out for a four mile run. When I first started running I forgot that I had just been biking and was frustrated with how tired and heavy my legs felt. But then I remembered I had just biked for 45 minutes and my legs weren't supposed to feel fresh. I worked hard to keep the pace easy at the beginning of the run since the first mile is all downhill.
I was surprised with how much better my legs felt as I kept running. I was also surprised with my pace compared to how I felt; I was able to keep the run at a 10:00 average pace. The last mile was pretty tough but not the worst I have endured. Overall I was pleased with the entire workout, especially the run.
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 39:51.2 | 4.00 | 9:57 |
| 1 | 9:53.7 | 1.00 | 9:53 |
| 2 | 10:06.2 | 1.00 | 10:06 |
| 3 | 9:27.9 | 1.00 | 9:27 |
| 4 | 10:22.0 | 1.00 | 10:21 |
| 5 | :01.3 | 0.00 | 10:07 |
I am not sure how I liked the energy gel but since it was only my first time I am going to keep trying different brands and flavors. I was, however, happy that my stomach didn't reject the gel. It went down easily and I never really felt out of energy during the run.
Monday, March 26, 2012
Putting Together a Triathlon Training Plan
Even though I have not officially decided on which Olympic distance triathlon I will be doing this year, I am almost certain about the Terrapin Sprint Triathlon on May 6. Assuming I do the General Smallwood International Triathlon on July 8, I have 15 weeks to train. I am jumping right into triathlon training on Monday, though, since I only have 6 weeks to train to the Terrapin Triathlon.
Luckily I have a somewhat solid base in running and have a rock solid base in swimming. The problem for me is the bike. Last year I bought a nice hybrid bike which I will use since I can't justify paying $1,000-2,000 for a road or tri bike when I have never done a triathlon before. I know how to ride a bike fine and I actually really enjoy riding, the problem for me though is climbing.
Even though I have never done a triathlon before, I decided to create my own training plan. I have a lot of circumstances that do not fit into the majority of the training plans I found online and I don't want to pay for custom training. I know my strengths and weaknesses and I don't necessarily care about how speedy I am.
I have put together a plan of sorts but I decided to only lay out which workouts I want to do each week. My schedule changes from week to week and I have found that I get stressed out when I can't do the workout that is written for a particular day. I am also going to be revising and editing the plan based on what is and isn't working, and if I fall behind at all.
Swim
I am a very strong swimmer and even though I haven't been to the pool since December I know that this is by far my strongest leg and that I don't need to put much time into training for this leg. Since I was a swimmer for such a long time I really don't have to worry about much. I love doing freestyle but I also like backstroke and butterfly and like doing kicking and pulling drills. Just because triathlon has long open water swims I am not going to limit myself in the pool. I am planning on swimming twice a week for 30-45 minutes and focusing on enjoying something that I have spent my entire life doing.
Bike
This is the tricky part for me. I know the bike is my weakest leg so I want to really spend a lot of time getting myself comfortable in the saddle. The big dilemma that I have is that I don't live in a very safe area so riding outside is not really an option until classes end and I come home to Pennsylvania for the summer. I have a bike trainer and I strangely really enjoy riding on the trainer, but I know that getting outside is crucial. Luckily I should have enough time after school ends before the General Smallwood International Triathlon to get in the proper time on the roads. I also need to get comfortable using my clipless pedals. I can use them fine on the trainer because I can't fall over, but going out on the road with them terrifies me.
Run
The run in a sprint triathlon is 3.1 miles and the run in an Olympic distance triathlon is 6.2 miles, both of which I know I can successfully complete. Because I am running the Rock N' Roll Philadelphia Half Marathon in September I don't want to lose a lot of my running fitness while triathlon training. I really struggled to do the long runs while training at school though so I am excited to be able to focus on shorter distances. With that being said, though, I want to establish a nice base for when I transition back to half marathon training.
The plan:
Luckily I have a somewhat solid base in running and have a rock solid base in swimming. The problem for me is the bike. Last year I bought a nice hybrid bike which I will use since I can't justify paying $1,000-2,000 for a road or tri bike when I have never done a triathlon before. I know how to ride a bike fine and I actually really enjoy riding, the problem for me though is climbing.
Even though I have never done a triathlon before, I decided to create my own training plan. I have a lot of circumstances that do not fit into the majority of the training plans I found online and I don't want to pay for custom training. I know my strengths and weaknesses and I don't necessarily care about how speedy I am.
I have put together a plan of sorts but I decided to only lay out which workouts I want to do each week. My schedule changes from week to week and I have found that I get stressed out when I can't do the workout that is written for a particular day. I am also going to be revising and editing the plan based on what is and isn't working, and if I fall behind at all.
Swim
I am a very strong swimmer and even though I haven't been to the pool since December I know that this is by far my strongest leg and that I don't need to put much time into training for this leg. Since I was a swimmer for such a long time I really don't have to worry about much. I love doing freestyle but I also like backstroke and butterfly and like doing kicking and pulling drills. Just because triathlon has long open water swims I am not going to limit myself in the pool. I am planning on swimming twice a week for 30-45 minutes and focusing on enjoying something that I have spent my entire life doing.
Bike
This is the tricky part for me. I know the bike is my weakest leg so I want to really spend a lot of time getting myself comfortable in the saddle. The big dilemma that I have is that I don't live in a very safe area so riding outside is not really an option until classes end and I come home to Pennsylvania for the summer. I have a bike trainer and I strangely really enjoy riding on the trainer, but I know that getting outside is crucial. Luckily I should have enough time after school ends before the General Smallwood International Triathlon to get in the proper time on the roads. I also need to get comfortable using my clipless pedals. I can use them fine on the trainer because I can't fall over, but going out on the road with them terrifies me.
If only this was me..
Run
The run in a sprint triathlon is 3.1 miles and the run in an Olympic distance triathlon is 6.2 miles, both of which I know I can successfully complete. Because I am running the Rock N' Roll Philadelphia Half Marathon in September I don't want to lose a lot of my running fitness while triathlon training. I really struggled to do the long runs while training at school though so I am excited to be able to focus on shorter distances. With that being said, though, I want to establish a nice base for when I transition back to half marathon training.
The plan:
- 2 30-45 minute swims a week
- 4 bike rides a week, including a brick, a long ride, a recovery ride, and a hard ride
- 5 runs a week, including a brick, a longer run, a recovery run, an interval run, and a whatever run
I know there is more running than what most people incorporate into triathlon training, but I am setting some big goals for myself for running this fall and I want to go into training as prepared as possible. I am also planning on adding open water swims when possible and doing two bricks a week in the summer.
The part of my training that I need to work on the most is my nutrition but that will be a whole other post so stay tuned!
Tuesday, January 3, 2012
Starting 2012 Off the Right Way
Yesterday I did my first workout of 2012. It was glorious and amazing. I planned on running six miles yesterday but I just didn't feel like running so I decided to bike instead. I then decided to do a short brick workout.
I biked for about 30 minutes before hitting the treadmill for 1.5 miles. I wasn't sure how my legs were going to feel after biking so I didn't push it too much on the bike. I don't know what my pace was because I don't have my bike computer set up yet but I felt like I stayed at a pretty steady pace the whole time.
After 30 minutes I quickly changed shorts and shoes and hit the treadmill. I started out at a 10:20 pace for the first half mile and ended with a 9:24 pace for 10:03 pace overall. I was really surprised with how great my legs felt. I was expecting them to feel heavy but they felt more warmed up and ready to run. I was super happy that I able to keep upping the pace without feeling like I was going to burn out.
I don't know how many bricks I will be doing during half marathon training but I am really excited for triathlon training to start. I loved how my legs felt and the overall feeling of pushing myself.
I biked for about 30 minutes before hitting the treadmill for 1.5 miles. I wasn't sure how my legs were going to feel after biking so I didn't push it too much on the bike. I don't know what my pace was because I don't have my bike computer set up yet but I felt like I stayed at a pretty steady pace the whole time.
After 30 minutes I quickly changed shorts and shoes and hit the treadmill. I started out at a 10:20 pace for the first half mile and ended with a 9:24 pace for 10:03 pace overall. I was really surprised with how great my legs felt. I was expecting them to feel heavy but they felt more warmed up and ready to run. I was super happy that I able to keep upping the pace without feeling like I was going to burn out.
I don't know how many bricks I will be doing during half marathon training but I am really excited for triathlon training to start. I loved how my legs felt and the overall feeling of pushing myself.
Subscribe to:
Posts
(
Atom
)