Sunday, June 29, 2008

San Diego International Race Report

Overall, the race went well, and was a lot of fun. Here are the highlights-

The Good
  • I was almost completely recovered from the Big Day by doing tons and tons of stretching and light workouts between Thursday and Saturday - Each day included 30-60 minutes of stretching.
  • Overall, my time was a exactly three minutes faster than last year. My swim was almost 2:30 faster, and my bike was probably almost 3 minutes faster.
  • Big thanks to Paul Jesse for letting me borrow his Xentis Mark 1 wheels - those things were butter!!! (I may not give them back!)
  • I was able to run through some serious discomfort on the run (see "The Bad")
  • I rocked a Fu Man Chu!
  • I had a lot of fun!
The Bad
  • My run was slower than last year due to ... the side stitch (again)!!! Agh!
  • I don't think I was hydrated enough before the race, and was really thirsty on the bike (Salt water didn't help). All I had for liquid on the bike was about a 80% full aero bottle, but only drank about half - all in very small sips - but apparently it was too much for the run. The other half was just to rinse my mouth out from the salt water.
  • The amount of drafting at the top. Once the M3034 got on the course, it was like ITU style racing. Yes, I drafted, but no I couldn't have done anything about it. At least me and a few others had a few laughs about it though!
Other
  • Although I was a few minutes faster than last year, I dropped from 9th to 14th in my AG, so the competition is definitely not getting slower.
  • Paul Jesse and Carrie definitely got some good footage and interviews from the race today, so definitely check out amateurendurance.com over the next few days for new stuff.
  • Since there was a peleton forming on the big downhill on Canon, I let them go ahead because I did NOT want to be any part of 8-10 dudes all getting off their bikes at the same time at the dismount line. It ended up paying off since when the last guy got off his bike, it almost seemed like he started running without his bike, and his rig totally ate shit. I couldn't help but have a shit-eatin' grin on my face :)
  • I definitely has huffing, puffing, and grunting a lot of the run, but there is nothing better than just sacking up and pushing through the pain and passing someone right towards the end.
Estimated Times:
  • 1K Swim: 13:50
  • T1: 2:20
  • 30K Bike: 48:00
  • T2: 0:30
  • 10K Run: 44:00
  • Total: 1:50:45
Pics and other Media to come in a few days!

Thursday, June 26, 2008

The BIG 8.5 Hour Day

Wednesday, I took a vacation day from work to get in my last long training day. Although, the day was hardly what I, or any normal person, would call a "vacation". After thinking about it, I'd rather say "from my job", since all I did on my "vacation" day was work. I chose to do this on Wednesday to give me at least some recovery time for SDI on sunday.

Here is how the last big day all went down, inspired by Gordo's "Big Day Training" Section...

6:15 - 7:30am: Masters @ the Solana Beach Pool

Swim Notes: Today was the first day I have ever done dolphin kicks ... and with flippers. I had no idea what they were, so I watched a few others do them, and let me tell you - they are WILD! Definitely a very cool exercise that can jack up your heart rate, and get you out of breath very quickly.

Get home, have some breakfast, do a little work email maintenance, and chill for a little bit

10:00pm - 5:00pm: 6 Hour Bike (with plenty of hills of course)

Bike Notes: inspired by JP's and Chuckie's posts on big gear work, I wanted to get in as much big gear riding as possible (sadistic, right?). So, aside from the highland valley climb, the scripps poway parkway hill (the second time anyways), and a few other hills towards the end of the ride, the chain was in the big ring. Damn.

Also, in case you ever wanted to know, the climb up highland valley (from the palm tree farm to the 20mph sign) is 5.22 miles with 1400 ft of elevation gain (that climb is a such a biatch too)

Get home, rinse all the grime off of me, do a little stretching, check work email and make sure nothing blew up, hit up some tri blogs (love it!), and have a diesel recovery shake.

6:45pm - 8:15pm: 90 minute run

Run Notes: Definitely sluggish. I was a bit on the dehydrated side (good to know for LP), and the legs were a bit ... fatigued. I can honestly say that when I got home, I definitely felt like I hit something big in my training, and realized that shit isn't normal!!!!

After that, I pounded tons of water, hit the shower, and put down 2 HUGE bowls of pasta and chicken (and haven't stopped eating since!!!)

9pm: Call my roomate to tell him to pick up 30 lbs of ice on his way home for my ice bath since I am just about incapacitated at this point.

9:45pm: Take the plunge. The strategy was to fill the tub up with cold water first, get in, and then add ice since there IS ABSOLUTELY NO WAY that I could fill it up with ice, and then get in.

9:50pm: Screaming and yelling could be heard from the bathroom

10:05pm: Get out, feeling good, but wishing I had about 10 more lbs of ice in the tub (wait, what?)

10:30pm: Pass out with ease

I slept in today until 8am, no problem :)

Monday, June 23, 2008

Less than 4 weeks...


Less than 4 weeks out from the big day! This past weekend I went up to Smell-A to ride with my homies Dan and Jeff. The ride was blazin' hot - pushin the triple dig threshold, especially the 10 mile climb up Latigo Canyon just north of Malibu. It was definitely one of those we-still-have-6-miles-to-go-with-only-this-much-water? type of climbs, and even when we got back down to the PCH, the heat hadn't let up all that much. What the ride lacked in overall elevation gain with monster climbs, made up for in heat, non-stop rollers on the coast, and simply having to deal LA traffic on the first day of summer (that is what I call mental training!). I also did some inpromptu race prep by absolutely dousing myself in cold water before the 4 mile t-run, which made me feel like a million bucks after. Sunday we hit up a sweet ocean swim (sans sharks), which made for one exhausted day on Monday.

It's almost time to start my taper, but not before San Diego International on Sunday!

Friday, June 20, 2008

4 birds with one stone?

I think the brains at jeopardy forgot to add something to the answer in my previous post:

4. Get in more run mileage for Lake Placid

So, yesterday morning, I rode my bike into work. At the end of the day, I ran the 13 miles home!!!!

I am definitely feeling like a bad ass today. The only downside to this new found adventure is I have ZERO excuses for not being able to fit in a long run during the week now :)

Hittin up Smell-A later tonight for the weekend to get some smog and ride with fellow LP mad men Bello and Jeff!

Tuesday, June 17, 2008

Three birds with one stone

I'll take "Three birds with one stone" for a c-note, Alex.

The question is:


What activity can be performed to achieve the following?

1. Get in some more bike mileage for Lake Placid
2. Save money on absurdly high gas prices
3. Help the environment


"What is ride a bike to work a few times a week?"

"Correct for a c-note, and love of training!"

Booyeah!

By the way, now that amateurendurance.com has been officially launched, be sure to check out all the good stuff that my fellow amateur's have dropped (semi) knowledge on, and if so interested, all my articles can be found at: http://www.amateurendurance.com/author/ryan/

Thursday, June 12, 2008

AmateurEndurance.com Launch Party - 6/16/08


For the past few months, I have been writing some articles for a soon-to-be launched endurance sports online magazine amateurendurance.com. The site is set to go live next Monday, 6/16/08. The purpose of the site is to provide some tips, opinions and debates on endurance sports - specifically aimed at the newbies.

For you locals, the launch party, with free chipotle burritos and free give aways, will be Monday, 6/16 at SDRI from 6-8pm.

Additional details to come soon!

Monday, June 09, 2008

Ride around the Bear Century Race Report (Got Pictures?)

My first official 100 mile ride/century!!

The Short Summary: False flat up, false flat down, up up up up up up up up up up up up up (thats about a 3.5 hour climb right there) down flat flat (I cranked here) up up up up up up up up up OW down down down down down down down up down down rolling down down down down down down down down

A little more aesthetically pleasing description:


The Picture report:

Start off in Redlands and head towards the mountains...


Turn around and head towards the smog (gross!)...

Enjoy the view while climbing...

Rest Stop #1...

One of the most ridiculous bikes I have ever seen...

James, look familiar?

VERY AERO... (what a nerd!!!)



Lunch...

Keep climbing...

Whoa oh! We're halfway there......

This is NOT a flat...

Did I mention that there was climbing?

ABOUT DAMN TIME!!!

ROAR!

The 3.5 hours climb was definitely tough, but the climb getting to onyx summit was just freakin rude. Literally, there was about 8700ft of climbing between miles 15 and 60, but when it came to the flats and downhills, fuhgeddaboutit - I was rockin'! What didn't make the ride easier was my 53/39 11/23 gearing on my tri bike - but it definitely made the beers taste that much better when we mowed down on pizza later that evening. Big ups to Bello for also rockin the ride, and it was good to hang with him and Arlene this weekend too!!!

Tuesday, June 03, 2008

6200 ft of elevation gain on a Tuesday?!?!

My buddy, and fellow hill crusher, Homa, invited me for a "workout" Tuesday evening.

First, Homa is the man. There isn't a workout out there that scares him. He wears a jersey documenting that he did "The Death Ride" (No thanks), does endurance events purely for fun rather than time, and does hill repeats up Nasty Grade at Wildflower (WTF?!) (This, of course, is after he actually gave his number to a female athlete at WF, while on the bike course, during the race.) Definitely a great training partner.

But he also admitted that he wanted to crush me with hills tonight.

So, the "workout" tonight was to meet at torrey pines, and then-
  • Up the inside, head over to la jolla shores
  • Down and then up Black's Beach access road, and head over to Mt Soledad
  • Up Via Capri, turn around and go to the bottom
  • Climb Via Capri, again
  • Go down the other (PB) side
  • Climb Pacifica - three times
  • Climb Romney, and head down Pacifica
  • Somehow get to the top of Mt Soledad (again)
  • Head up La Jolla Shores
For a more aesthetically pleasing description...

The stats:
  • 39 miles
  • 3 hours 10 minutes
  • 6200 ft of elevation gain - which, by the way, is right on par with the entire 112 miles of biking at lake placid
It was a freakin incredible ride. TP inside actually felt easy, people were smiling (laughing more like it) up Black's Beach access road (a sweet climb), via capri is still very rude, but a little bit less rude than last time I did it, pacifica was a great climb, and la jolla shores was a brutal way to end the ride.

I also absolutely love climbing on my tri bike - significantly more than my road bike.

We didn't finish the ride until about 8:30pm, well after sunset, which was part of why it was so cool. I kinda felt like a little kid again during the summer - outside playing until I couldn't see anymore, on a tuesday night, just waiting to get home, eat a solid meal, and when I hit the pillow, let out one of those long sighs like I had a great day!

Love it!!!!

Sunday, June 01, 2008

90 w/ Palomar Mountain

The story:
Nikee emailed me earlier in the week saying that she wanted to ride on Saturday with a helping of "Pain and Tears. Pain. And Tears"

The Bottom Line:
90 miles
6 hours
12K+ of elevation gain, including Palomar Mountain (below)


The route

Some more pics...

Quick stop at the casino to try our luck beforehand...


Don't let the sign fool you - there is no love going up the mountain...


Lake Henshaw...


View from the climb...


Big thanks to Nikee and Damian for joining me on this epic ride!