Small Deposits Fill The Bank

    I have been getting frustrated with my running. I can't manage to get my mileage up without injury. I have decided to go with the minimalist approach, the idea that "small deposits still fill the bank." I wish I could be running 8 to 10 miles on a regular basis, with my long runs reaching 15 or more miles, but my body just can't withstand that kind of beating. Last year I pushed myself too fast and too hard without a proper build up and I paid the price later in the season with over-strained muscles that cramped easily. Starting next week I am going to start running a few miles before work. I know, mornings are not really my thing when it comes to finding the high motivation I need to run, but it is the best time slot I have for a shorter workout. My plan is to get to work 45 to 60 minutes early and take advantage of the great pedestrian pathways that are all around the neighborhood. I had been planning on running these pathways after work, but I have so many pressures for time in the afternoons as it is, and I have been fretting over how to fit in regular, shorter runs. With my earlier work schedule I couldn't quite bring myself to get up early enough to get in solid bike time, but I think that if I run right before work the drive time will give me the chance to digest breakfast and get Brain and Body awake enough to function. Ideally I would run monday, wednesday and friday, but I really don't want to have to get up any earlier on monday than is absolutely necessary. So, tuesday, wednesday and friday will be my morning runs (hopefully) I will really have to commit to this because it will mean getting to work by 6:30 at the latest. But, I can wear my running tights under my jeans, which will keep me warmer on the motorcycle anyway, and all I will need is my running shoes, and a dry shirt to change into after. I think this is a do-able plan, with some serious effort anyway. This will give me daily double workouts, which I need, and keep my afternoons free for swim and bike endurance. I still plan on doing bike to run to bike workouts, as well as short runs after my long bike workouts. It is essential that I practice the bike to run transition. Not just essential, but vital.
    This all brings into play the Fourth Discipline: Nutrition. I am going to have to tweak my eating a bit, but not much. My first breakfast is a smoothie with pea protein, which has been shown to be excellent fuel for long workouts. My second breakfast will have to be tweaked a bit, maybe larger (currently it is a Clif Bar and a banana) and earlier. Hell, This might have me fitting in an extra meal between second breakfast and pre-first-lunch snack (yes, I eat 2 breakfasts and 2 lunches with a snack between). Of late, I am trying to reduce my sugar intake. No, I don't eat a lot of sugar, mostly it is in the form of my daily Clif Bar, fruit juice for smoothies, fruit, yams, and my evening dose of very dark chocolate, but I do worry that maybe I need to cut back somehow.
    Everything needs to be dialed in. More and more so as the season progresses. For now, I will keep pushing my swim and bike as hard as my body allows, since these two disciples are more gentle on the body, and I am having an easier time building time and distance. And my run I will gently build, one small deposit at a time, to fill the bank without breaking it.

Nice Hills

    Finally managed to get out on a decently long training ride today. I had planned on a 50 mile loop around the Valley floor with its nice, gently rolling hills. Instead I did Hwy 213 between Mulino and I205. For those of you who have never driven this route, which is very likely all of you, it is all hills. All. Hills. Very long, decently steep hills for about 12 miles. I drive this every day to work, and have been eyeballing it as the perfect training route for the bodaciously hilly ride that is the the 138 mile stretch of the Epic 250K. I admit, it is a bit of an intimidating stretch of road, this jaunt I took today. That is why I have procrastinated, I was afraid it would kick my ass. I opted to do just one circuit, out and back, with an 8 mile warmup tacked on at the beginning. I parked in Mulino and headed south for 4 miles, where the road is gently rolling, then turned back north. By the time I was back in Mulino I felt like my legs were warm enough for the first, brutal climb up out of Mulino. It is a long, first gear grind of several miles. It is steep enough that the log trucks and tractor-trailer rigs climb slowly with their hazard lights on. I know, I see it every single morning. But I have always known that speed is not my strength, my strength is my strength. And by the gods, I can climb hills. The 12 mile ride to I205 was fantastic, at several points I was clipping along a heady speed (my sport tracker app said my top speed was 35 mph, I have my doubts, but I did feel like I was really flying). The return 12 miles was interesting, one aspect that you don't notice in a car is that the hills heading south are shorter but steeper. We're talking a first gear, standing in the pedals, head down, grinding hard to reach the crest kind of steep. I did it well though, and felt good when I got off the bike. The long hours on the trainer, and hours of gearing pyramids throughout the long, dark days of winter have paid their dividends. I have been feeling a little nervous about the cycling leg of the 250K, because it is all hills, and over a mountain pass, twice. The beauty of hills: there is always a downhill side. Granted, my little jaunt today was only a quarter of what I will need to ride in September, but today's ride was a confidence booster nonetheless.

Like Having a Second Job

    I am a little dissatisfied with my ability to increase training time. I do blame life for interfering, just a bit, it is difficult to slate enough time at the end of the day, and to have enough energy after a 9 hour day on my feet. But that is just an excuse, a flimsy excuse. This last week I did manage a few decent bricks. Tuesday I swam 2 miles, with over a half mile of individual medley in the middle (alternating laps breast stroke, back stroke, and crawl). I followed the swim with a 3-1/2 mile run. My legs and body felt, but pollen was making my asthma freak out just a bit. I kept a moderate pace, and practiced the run/walk protocol that I will likely be using in the Epic 250K (run 10 minutes, fast walk 30 to 60 seconds), this does help keep an asthma attack at bay, mostly. I do hate that I have to run at what I call my "asthma threshold," it keeps me from being able to pick up my pace. And, oddly enough, I have noticed that 3 miles is about the limit of how far I can run before I feel the throat constriction begin. Always, 3 miles. It is weird.
    Wednesday I managed to slip in a 60 minute gearing pyramid on the bike before having to head to the station for drill. I know a lot of people probably wonder why I spend so much time cycling indoors with my bike up on the trainer. It is simple: time. The area that I live is not a very safe spot for cycling; narrow country roads with absolutely no shoulder, high traffic, log trucks, farm equipment, rednecks in giant 4 wheel drive trucks.  So in order to ride I have to load my bike in the truck, drive to a different local, and ride out from there which is not an option after work (besides, my dogs have been home alone all day, and I don't like to leave them in the evening). Yes,, I will be doing this, starting next weekend, as a matter of fact. But for now, if I want to get in bike time, it is indoors or nothing. Next weekend I will be doing the long hill ride on Highway 213 between Molalla and Oregon City. Long, long hills. Great training for the ride around Mount Bachelor that I will be doing in September.
    Thursday I had another nice brick. I swam 90 minutes, doing a power pyramid; 15 laps of varying stroke style to warm up, then with hand paddles 50 yards easy/50 yards hard, then 100 yards, 150 yards, and 200 yards. Followed by 200 easy, then same power pyramid with no hand paddles. Finished up by swimming regular to finish up 2 miles. Came home and did a 60 minute bike gearing pyramid.
    I admit, friday was a tough day all around, I came home with the intentions of getting in a solid bike workout, but my mom showed up. I did manage 60 minutes of high cadence/moderate gear before just throwing int the towel. I did start saturday with a solid 2 hours on the bike, and 2 sets of gearing pyramids. I pushed myself hard. I followed this with a day of hard yardwork, so I figured that would substitute for an upper body/core workout.
    I guess I shouldn't be so hard on myself, I am getting in a lot of solid workouts. But, g'damn it, I just don't know if it will be enough. Training at this level, even though I know I need to increase my time and output, is already like having a second job. Don't get me wrong, I am loving it. I have found a sport that suits my introverted, loner nature to a tee. But the dedication required is immense, and it has to take precedence over so many other activities. I have even found myself thinking of more mundane activities as, "Should I do that? It might strain my shoulder, or knee, or roll an ankle, that would set back my training." This year I am limiting how many events I enter; no obstacle course races, no trail half marathons, few trail races. Each of these poses a bit of a threat, having injured myself last year with a rolled ankle and various muscle strains that I know caused some problems when the time came for my A Race. This year I have to stay focused. This year, my scope of training has narrowed, intensified, and become dialed in for a very specific outcome. Like I said, it is like having a second job.

Back To Backs

    One way to cheat time just a little are Back To Back workouts. It is difficult for me to have a much needed four hour block of time for a cycling workout, but by splitting it into two workouts of two hours, performed within about 12 hours of each other, I can get a similar benefit. I've been following this practice for several months now, and I can definitely tell it is helping me increase my stamina and endurance. An added bonus is that since I am still restricted to indoor workouts at this point (which is changing as of next weekend, I hope) it is really difficult for me to cycle for longer than about two hours without about losing my mind. Indoor cycling is boring. Boring. B-o-r-i-n-g. But, indoor cycling makes me pedal at a high cadence, mashing a high gear, nonstop. It is great endurance training. Nonstop pedaling doesn't happen out on the road, there is always coasting at some point, if you go up a hill, you have to come down. It is said that the energy expenditure for cycling indoors for two hours is the same as cycling on the road for three hours. Last night I did a strong two hours, and my legs felt great. I felt strong and tireless. This morning I got on the bike and did 90 minutes, again, feeling strong and tireless.
    I have been fretting a little about getting my cycling up to the needed volume. A mountainous 138 mile ride is waiting for me at the end of summer, and I will be hard pressed to build my base enough to be ready. 138 miles is a long, damned ride. Twice around Mount Bachelor. That means climbing to the summit twice. It will be brutal, there is no way around that. Brutal, but not impossible. I have been doing a lot of gearing pyramids in 5 minute sets: 4 minutes high cadence high gear, 1 minute lower gear, increasing one gear each set. It is good for building climbing strength and increasing muscle endurance. But I need to get out on the road, start hitting some long climbs. Highway 213 between Mulino and Interstate 205 is all long climbs or long descents, and is a 17 mile round trip. It also has a good, safe shoulder, unlike the rest of 213. That is on my agenda for hill practice. At several points this summer I will have to make the trip to Central Oregon and ride the route, get an idea of what I'm getting myself into. I did this for my 70.3 last year and it alleviated a lot of my concerns about the bike leg. Until then though, I will continue with my Back To Backs, add in some long road rides, and get in my hill climbing. If I put my head down, get serious about long rides, I know I can do this. 138 miles? Yeah, I got this.

Still Never Enough Time

    I am beginning to worry that I will not be able to squeeze enough time out of my week for proper training. I am having a difficult time getting more than 2 hours a day for training, even on weekends. Try as I might, real life seems to interfere with my ability to find large blocks of time to devote to true endurance workouts. There is always so much work to be done around the house, and there is no one to do it but me. I am trying to get my garden tilled and planted, yard debris burned while it is still okay to burn, and parts of my house painted. Not to mention housework, and the day to day chores of living. Plus, work has been kicking my ass lately. I am starting at 7:00 am so I can't manage a morning workout anymore. Theoretically, I should be getting off work at 3:30, which would, in theory, give me longer evening workouts. Theory and reality though, are two separate things. I have yet to get off work on time, instead I am putting in 9 hour days, which are kicking my ass and not leaving me with a lot of energy to devote to training. Delusional as I am, I keep hoping that things will improve, that I will manage to readjust something to make it so I am out of work on time. But that hasn't happened in 6 weeks. I admit, the overtime is great, I need the money, but it is getting to the point that the money is not worth it. Especially if it interferes with my ability to train enough to be ready for the Epic 250K.
    I have set a few time frames for myself. The key factor will be my cycling stamina and endurance. I have decided that I need to be able to complete a Century ride (100 miles) by early July. As of yet, I have not gotten out for much riding, instead I am putting in diligent hours inside on the trainer. The upside of this is that I am training my legs to grind a hard gear at a high cadence for long periods of time without stopping. I can peddle nonstop for a solid 2 hours without much difficulty. This will pay off when I finally get out on the roads, which needs to be soon. I will just have to block out time for long rides once the weather is more cooperative. Fortunately, it's not like there are people who expect anything out of me once I am home. There are definite bonuses to intentionally having no social life.
    My running is coming along decently. I have decided to go with a Run/Walk protocol, since my asthma seems to be a definite inhibitor for me increasing my mileage. I've noticed that even at an easy pace, once I have run about 3 miles my asthma starts to flare up. I have not been using my Qvar inhaler, I don't like the idea of continually pumping steroids into my lungs. I will, however, return to using it regularly when I get closer to my main event. A Run/Walk protocol is exactly what it sounds like: Run some, walk some. I am doing a 10:1 ratio, 10 minutes running, 1 minute power walking. This is actually a highly recommended method for novice athletes in ultra-endurance events, and I am definitely a novice.
    Of course my swimming is right on track. I have upped my weekly swims to 2 miles each, 2 or 3 times a week. Last week I only swam twice, but it was because I forgot my swim bag on thursday, but I have hit the pool 3 times a week for the last month, increasing my weekly miles from 3 or 4 miles weekly, to 6 miles weekly. I am not worried about increasing my mileage much more right now, that will happen when the Cove warms up and I can swim after work.
    I am trying to focus attention my my limiters, the areas that I need improvement. Swimming was a past limiter, now it is where I am most comfortable with my current rate of training, as well as my endurance, strength, technique, and sheer love of the activity. Cycling, I am getting nervous about the miles I need to be able to start clocking, as well as the needed hill training, and altitude training. Running, yes, definitely my weakest link, but I also know that I can gut out the run leg if I have to. I am increasing my run mileage gradually in the hopes of avoiding the problems with tired, strained muscles that lead to such severe leg cramps in both the Hagg Lake Trail Half, and in run leg of my 70.3. I am trying to build my cycling and running base slowly and solidly, avoiding strain and injury. I will not allow myself to cripple myself with my zeal, not this year. But I have got to increase the time I spend training. Somehow I need to make more time, but there never seems to be enough time.

Bike Tires and Stuff

    A friend (a very knowledgeable bicycle-geek friend) told me that there is a huge difference in bicycle tires. That the weight and rolling resistance of tires varies greatly and can make a huge difference in how much energy you expend getting from point A to point B. Honestly, I had never given this much thought, thinking a tire was a tire, y'know? Now, as the season begins to ramp up, his words are coming back to me, and I knew that research was needed. The internet is an amazing device, a marvelous mine of information if you can wend your way through the blah blah blah and get to the nitty gritty. I started with reading reviews of racing tires. Three names lead the pack: Continental, Michelin, and Vittoria.
    My bike, my beloved Joshua, was built by a guy that really knew his shit. Joshua has a Bridgestone Mile 112 frame, a "high end Century" frame, which is classed as vintage, but still gets great reviews online for weight, durability and comfort, as well as its basic engineering. The rims are Mavic CXP22 which are nice aluminum alloy rims, with decent aero styling, and given great reviews for durability and for not contributing to flat tire issues. It has the Shimano 105 Groupset (crankset, derailleur, cartridge, click shifters) which ranks pretty high in durability, light weight, crisp and fluid shifting, and overall functionality. Yes, you can spend another $500 on the Ultegra and save 8 ounces, and get a little stiffer cranks, but the 105 set is pretty darn fabulous.     Now, all that being said, and acknowledging that Joshua is pretty damned awesome, I come to the part I have been researching: Tires. Joshua sports the Vittoria Rubino, considered to be a fantastic "training" tire. In other words, it is durable, decently light, and with okay rolling resistance. But, it could be better. After reading multiple reviews from a myriad of sources both high-end mainstream and underground forum, I have decided on the Continental Grand Prix 4000 S. Everything I have read and heard about it class it as a great all around tire: lightweight, low rolling resistance, grippy tread, durability, aerodynamic. It is said to make a great endurance race tire because it is puncture resistant due to its Vectran Belt, which is 5 times tougher than steel. It is a bit spendy, about $70 each, but to me that seems a very low price for what amounts to free speed. Anything that you can do to your bike to make it roll easier is going to save energy and increase speed, hence, "Free Speed." I for one know that when I am on a 100 mile or more ride, anything I can do to save energy is a bonus. And if I don't have to worry about a flat every time I hit some debris on the shoulder, so much the better..
    Now, off the subject of tires, I recently picked up some "gently used" FSA RD-250 ergo handlebars for a super low price on eBay. They have the comfy flat spot in the drop which is going to save me a lot of discomfort on long rides. They weigh next to nothing. I want to get a new, shorter stem before I install them, to shorten my reach just a bit. I do love Joshua's height, which suits my long legs, but the reach to the bars is just a wee bit longer than I would like. I would like to get it done sooner rather than later, but I have to find the right stem. I also have in a bid for a different set of aerobar clip-ons. I currently have the cumbersome, one piece style that are too wide for where my hands want to be. The set I am bidding on are individual bars, so I can adjust the width. I am not confident riding on the aerobars for long distances on unfamiliar roads, they are too unstable, which is a definite criticism of the clip on style. Since Joshua is not a Tri bike, he really is not engineered to be stable with aerobars of any kind. But, he is engineered for comfort, which is of extreme importance when you spend more than a few hours in the saddle.
    I am excited for long summer rides and have already mapped out a few. I've also been keeping tabs on a few local riding groups, so I can get in on a few longer rides with them. I think having witnesses will likely keep me pushing through a long ride a little better than on my own. All this talk of new components makes me want to clean and lube Joshua, but I just did that last weekend.

Creature of Habit

    It is no secret that I am a creature of habit. On the plus side, this is the driving force behind my often envied ability to workout daily, and train as hard as I do (though I know I need to be training harder). It really is not so much motivation as it is sheer habit. I have been working out almost daily for most of my adult life, and especially the last 15 years. Another plus are my eating habits. I am inclined to find small, specific set of foods and eat them almost exclusively. This saves a lot of time and energy when grocery shopping, or deciding what to eat.  Yes, it borders on the obsessive. The downside is that it is very difficult for me to shift gears, especially where my workouts are concerned. My new work schedule has thrown me for a loop on so many levels, and I am having a tough time readjusting all my habitual behaviors back into their tidy little lines.
    One simple, yet important shift I am having to implement is the banal aspect of when to eat, and how much. For the last several years I have eaten a late, large lunch at about 2:30 or 3:00, which has given me about 2-1/2 hours to digest before swimming. Lately, I am in the pool at about 4:30, which has meant swimming on a fairly full stomach. No, I am not concerned about stomach cramps making me drown, that is an old wives' tale. But do any strenuous activity, especially one that really fires up the core muscles, on a fairly full stomach and one thing that is certain, you will likely feel like puking at some point. No, I haven't puked in the pool, but g'damn it has been a close call a few times. I have finally managed to readjust how I am eating, even if it means eating a full meal, standing at my shipping area, while ass deep in work so I can have a few hours to digest before swimming. This may seem like no big deal to a lot of people, but for a creature of habit, like myself, this is a major undertaking. I don't mean to seem inflexible, but my habitual nature has saved my sanity on a multitude of occasions.
    I am also having to shift my workout schedule. I'm having a tough time putting in the daily hours I need. Just a few weeks ago I was managing a solid 60 to 75 minutes cycling several mornings before work, so I was regularly able to do a two a day workout plan. Now that is reserved for weekends. So, once again, mental shift.
    I am beginning to get a grip on it all. I did have a spectacular swim Thursday night; 2 miles in 70 minutes. Then came home for 75 minutes of cycling, doing two power pyramid sets. Last night, I admit, by the time I got home and mowed the lawn, and had a quick snack it was already 8:30 before I got to my workout so I kept it to an hour of grinding at lower rep, higher gear. This morning was a solid 2 hour cycling session, maintaining decent cadence in higher gearing. Tonight I slipped in an upper body and core workout. Hopefully tomorrow starts with a cycle to run to cycle set before I start the day's festivities of painting my shed.
    The changes at work are driving home my need to get a calender and plan out my training schedule. Time is passing all too quickly, I have goals and deadlines looming and I need to be able to get back on track, realign my habits, I am a creature of habit, after all.