We took the family down to the 2nd annual Folsom Turkey Trot this morning... it was a lot of fun! The race has really grown and the ~3000 runners is a bit much for the course that winds through the trails around Folsom. Regardless, we had a good time. Granpa pushed the kiddos in the double stroller, Grandma ran the 5K, my wife ran the 10K, and I ran the 10K. Good times had by all, in both senses of the word. Emily put together a 52 minute 10K, which is not her fastest, but still quite good considering she had a baby 7 months ago. Also, she will be running the marathon next weekend, so this was a good higher intensity run during her brief taper. I was hoping to do a 10K PR. My current best is 39:30 at last year's Run to Feed the Hungry downtown. We decided to do the Folsom race this year because it is closer to home and we thought would be less crowded. Well, not really. When the 10K course merged back together with the 5K course, I had to weave in and out passing all kinds of people. In some cases, it seemed like they had the whole trail walled off intentionally. In any case, I still did really well.
I started off quite fast and hit the first mile in about 6 minutes. At that point, I was feeling great. Well, of course, it's only one mile. So I kept it up as best I could. I started with the very first runners and tried to hang as long as I could. I ended up in a group of about 3-4 runners that was falling behind the lead group. At 2 miles, I was just under 12 minutes. Miles 3 and 4 had a tad more up and down, so I was up to about 24 and change at mile 4. I was hoping to get below 39 and was really hoping for a 37:xx, but knew that would be tough. My HR hovered around 170 for most of the race, which didn't feel that bad actually. Through miles 4 and 5, there was one guy on my heels as I continued to pace us. When we got to 5.5, he really kicked it up a notch and I tried to hang with him. My HR kicked up to 180 as I came up the final finishing hill, but I couldn't stay with him... crap. Oh well. I crossed the line and had 38:52 on my watch. My chip time was 38:49, so I was pretty happy with that. I think I could've done about 30 seconds faster had I not been dodging 5K'ers for the last 2 miles. I was 3rd in the 30 year old male age group and 12th overall, my best finish for a running race!! I *think* I could take another minute or two off that time if I really worked at it. I haven't been doing any speed work lately so this result is just from the warm-up runs I've been doing and the bricks. Perhaps the PowerCranks really are helping my run!? My next race will be the Carlsbad Half Marathon at the end of January and then probably another half marathon in March at Shamrock'n. I want to see if I can break 1:25 at either of those runs. We'll see.
Thursday, November 27, 2008
Monday, November 10, 2008
The Candy Store
So, I've mentally committed myself to buying a "real" tri bike. When I did my first race back in '05, I rode an old used Cannondale I bought from a friend for a couple-hundred dollars. It got me through the first season. I was pretty hooked on tri from the beginning, so when I was getting ready to gear up for Ironman in '07, I wanted to get a new bike. As I went through the process, I couldn't decide between a road bike and a true tri bike. I ended up going with a Kestrel Talon, which seemed to provide a good balance and some versatility. I could put some clip-ons on their and use it for long training rides in the hills around here and still race on it.
The Talon did just fine for Ironman Wisconsin in '07; my bike split wasn't fast by any means, but the bike got the job done. For the '08 season, I wanted to really improve my biking and see if I liked an aero setup so I switched it over to a full-on aero setup with a profile design base bar, profile clip-ons, and bar-end shifters. I worked pretty hard on my biking and did a lot more intensity and intervals. It paid off at Vineman 70.3 '08 where I cut 17 minutes off my bike split from the previous year. I was pretty happy about that and it's what's launched me into my new level of addiction for the sport. Now, I don't feel like a decent runner just getting by on the bike and in the water. Now I'm starting to feel like a tri-athlete and just might be able to start getting close to competing in my age group (not winning, but maybe top 10-15% would be a nice start).
Unfortunately, my new level of addiction means I am ready for a road bike AND a tri bike. My plan is to turn the Talon back into a road bike and put the "regular" bars back on and start shopping for a tri bike. To that end, I spent some quality time at Davis Wheelworks this weekend. I called them earlier in the week and asked them about the best process to go through to get a good tri bike that was the right fit for me. The person I was talking to then told me he should put me on the phone with "somebody who knows more." So I explained to the new guy on the other end of the line what my deal was and he walked me through what he thought was the best process. He suggested I come in for a preliminary fit and they would proceed to set-up several different rides for me to test ride. And not just 5 minute spins around the block. Full-on rides in shorts, jersey, shoes, etc. for ~20-30 minutes each bike. He also suggested I ride as many as I can in one day to get a good viable comparison. If I spread them out too much, then they would all feel good.
So, I got clearance from my incredibly supportive and loving wife and set off to Davis for my Saturday appointment. When I showed up, they had the first bike on the trainer and ready to go. And it turns out, the guy I talked to on the phone was the owner, Joe Santos. In the first hour, he spent quite a lot of time listening to me describe what I was looking for and getting the first initial fit done so we could "normalize" all the test bikes to the same points in space. He also spent a fair amount of time with me going over all sorts of details about the options, particularly on the wheels. He reviewed some performance data with me on the wheels and explained the difference between the Zipp design and the Hed design. He also talked to me about my plans for the PowerTap and completely understood my dillemma. His suggestion was basically what I was thinking; that it's not good if you train with it, but then don't race with it. So if I got race wheels, I really should go with a PowerTap if I can. Granted, it will be pricey, but this is really the point in training AND racing with power to get the full use out of it.
Felt B12
So after all the fitting and discussion, I set out on my first test ride, a Felt B12. This is the middle of the line bike for Felt, below the DA and B2, but higher than the B16 or S32. It was really interesting to feel the difference between a "real" aero position and the normal position on my Talon, which as it turns out, is not perfect (more on that later). So I set out to do the out and back loop they suggested. I went through town, past the Mondavi center, and out to the country rode. I got down in the aero bars and stayed there for the length of the out and back route. It felt pretty darn good, a very stable and powerful feel. I wasn't a huge fan of the saddle we put on there - a Specialized tri saddle, but otherwise, this bike felt pretty good. The fit may need some tuning, but good overall.
Cervelo P2C My next test ride was a Cervelo P2C. Joe set it up on the trainer and we dialed it in based on my basic points in space from teh fit. I felt really comfortable on this bike. He put a Profile Design saddle on it, which I really liked. Much more comfortable than the Specialized saddle in my humble opinion. So I proceeded back out on the route, through campus, past Mondavi, out to the country. When I got out on the road on this bike, the fit felt good, but I have to say, the handling felt a little too responsive and almost twitchy... much different than the Felt. Joe said he gets mixed opinions on the Felt vs. the Cervelo on how they handle. Some say Cervelo is more stable, some say Felt. For me, it was the Felt.
Kuota Kaliber When I got back, Joe had set up the Kuota Kaliber. This bike has a more slack geometry and less steep effective seat tube angle. And boy could I feel the difference. It definitely compressed my hip angle when in the aero position. I gave it a chance, though, and went out on the ride. Definitely much less comfortable in the aero position.
Scott Plasma Joe said this bike also has a little less seat tube angle, but he set it up as best he could for me. When I hit the road on this bike, it felt great! I really liked it. It had a Fizik saddle on it and I think the Profile Design saddle is more comfortable, but that wasn't too bad. The one thing I didn't like on this bike was the aero bars were too close together and cramped my arms together too much. Not a problem that can't be overcome. The real issue with this bike is the wheels. It is an '08 limited and comes with 808 tubulars. I don't want to mess with tubulars. I might be able to sell the wheels and get some clinchers (with the PowerTap), but I'm not sure I want to go through that hassle. Otherwise, this was a great bike.
After I finished all the test rides, Joe put together the prices for me so I could mull things over. Not only that, when I got home later that night, he had prepared a PDF with a picture of each bike, the relevant specs, prices, and notes from my test ride. Pretty impressive. If anybody is looking for a place to get a tri bike, I would have to recommend Davis Wheelworks. Good choices and great service.
Now, back to the Talon... the next day, I did my prescribed 2.5 hour ride and now that I can ride for short stints in my aero bars, even with the PowerCranks, I got a good comparison between the fit on my Talon and the aero fit on the other bikes I tried. The Talon felt almost exactly the same as the Kalibur. Definitely not a good fit for me. Didn't fell nearly as powerful (not that I'm all that powerful on the bike to begin with, so I need all the help I can get!) Just more evidence that I need to set that bike up as a road bike for training and get a better tri bike. Even though I'm still struggling a bit with the cost, especially for good race wheels, I am more sure now that it will help me in the long run and achieving my rather lofty goals.
The next step is to go back when they receive the '09 Felt bikes so I can give an '09 B2 a try. I am a little concerned about some stuff I've been reading about the bayonnet system on those bikes, but Joe S. doesn't think it's a problem if you get it set up right to begin with. We'll see how it feels.
To be continued after the next set of test rides...
The Talon did just fine for Ironman Wisconsin in '07; my bike split wasn't fast by any means, but the bike got the job done. For the '08 season, I wanted to really improve my biking and see if I liked an aero setup so I switched it over to a full-on aero setup with a profile design base bar, profile clip-ons, and bar-end shifters. I worked pretty hard on my biking and did a lot more intensity and intervals. It paid off at Vineman 70.3 '08 where I cut 17 minutes off my bike split from the previous year. I was pretty happy about that and it's what's launched me into my new level of addiction for the sport. Now, I don't feel like a decent runner just getting by on the bike and in the water. Now I'm starting to feel like a tri-athlete and just might be able to start getting close to competing in my age group (not winning, but maybe top 10-15% would be a nice start).
Unfortunately, my new level of addiction means I am ready for a road bike AND a tri bike. My plan is to turn the Talon back into a road bike and put the "regular" bars back on and start shopping for a tri bike. To that end, I spent some quality time at Davis Wheelworks this weekend. I called them earlier in the week and asked them about the best process to go through to get a good tri bike that was the right fit for me. The person I was talking to then told me he should put me on the phone with "somebody who knows more." So I explained to the new guy on the other end of the line what my deal was and he walked me through what he thought was the best process. He suggested I come in for a preliminary fit and they would proceed to set-up several different rides for me to test ride. And not just 5 minute spins around the block. Full-on rides in shorts, jersey, shoes, etc. for ~20-30 minutes each bike. He also suggested I ride as many as I can in one day to get a good viable comparison. If I spread them out too much, then they would all feel good.
So, I got clearance from my incredibly supportive and loving wife and set off to Davis for my Saturday appointment. When I showed up, they had the first bike on the trainer and ready to go. And it turns out, the guy I talked to on the phone was the owner, Joe Santos. In the first hour, he spent quite a lot of time listening to me describe what I was looking for and getting the first initial fit done so we could "normalize" all the test bikes to the same points in space. He also spent a fair amount of time with me going over all sorts of details about the options, particularly on the wheels. He reviewed some performance data with me on the wheels and explained the difference between the Zipp design and the Hed design. He also talked to me about my plans for the PowerTap and completely understood my dillemma. His suggestion was basically what I was thinking; that it's not good if you train with it, but then don't race with it. So if I got race wheels, I really should go with a PowerTap if I can. Granted, it will be pricey, but this is really the point in training AND racing with power to get the full use out of it.
Felt B12
So after all the fitting and discussion, I set out on my first test ride, a Felt B12. This is the middle of the line bike for Felt, below the DA and B2, but higher than the B16 or S32. It was really interesting to feel the difference between a "real" aero position and the normal position on my Talon, which as it turns out, is not perfect (more on that later). So I set out to do the out and back loop they suggested. I went through town, past the Mondavi center, and out to the country rode. I got down in the aero bars and stayed there for the length of the out and back route. It felt pretty darn good, a very stable and powerful feel. I wasn't a huge fan of the saddle we put on there - a Specialized tri saddle, but otherwise, this bike felt pretty good. The fit may need some tuning, but good overall.
Cervelo P2C My next test ride was a Cervelo P2C. Joe set it up on the trainer and we dialed it in based on my basic points in space from teh fit. I felt really comfortable on this bike. He put a Profile Design saddle on it, which I really liked. Much more comfortable than the Specialized saddle in my humble opinion. So I proceeded back out on the route, through campus, past Mondavi, out to the country. When I got out on the road on this bike, the fit felt good, but I have to say, the handling felt a little too responsive and almost twitchy... much different than the Felt. Joe said he gets mixed opinions on the Felt vs. the Cervelo on how they handle. Some say Cervelo is more stable, some say Felt. For me, it was the Felt.
Kuota Kaliber When I got back, Joe had set up the Kuota Kaliber. This bike has a more slack geometry and less steep effective seat tube angle. And boy could I feel the difference. It definitely compressed my hip angle when in the aero position. I gave it a chance, though, and went out on the ride. Definitely much less comfortable in the aero position.
Scott Plasma Joe said this bike also has a little less seat tube angle, but he set it up as best he could for me. When I hit the road on this bike, it felt great! I really liked it. It had a Fizik saddle on it and I think the Profile Design saddle is more comfortable, but that wasn't too bad. The one thing I didn't like on this bike was the aero bars were too close together and cramped my arms together too much. Not a problem that can't be overcome. The real issue with this bike is the wheels. It is an '08 limited and comes with 808 tubulars. I don't want to mess with tubulars. I might be able to sell the wheels and get some clinchers (with the PowerTap), but I'm not sure I want to go through that hassle. Otherwise, this was a great bike.
After I finished all the test rides, Joe put together the prices for me so I could mull things over. Not only that, when I got home later that night, he had prepared a PDF with a picture of each bike, the relevant specs, prices, and notes from my test ride. Pretty impressive. If anybody is looking for a place to get a tri bike, I would have to recommend Davis Wheelworks. Good choices and great service.
Now, back to the Talon... the next day, I did my prescribed 2.5 hour ride and now that I can ride for short stints in my aero bars, even with the PowerCranks, I got a good comparison between the fit on my Talon and the aero fit on the other bikes I tried. The Talon felt almost exactly the same as the Kalibur. Definitely not a good fit for me. Didn't fell nearly as powerful (not that I'm all that powerful on the bike to begin with, so I need all the help I can get!) Just more evidence that I need to set that bike up as a road bike for training and get a better tri bike. Even though I'm still struggling a bit with the cost, especially for good race wheels, I am more sure now that it will help me in the long run and achieving my rather lofty goals.
The next step is to go back when they receive the '09 Felt bikes so I can give an '09 B2 a try. I am a little concerned about some stuff I've been reading about the bayonnet system on those bikes, but Joe S. doesn't think it's a problem if you get it set up right to begin with. We'll see how it feels.
To be continued after the next set of test rides...
Friday, November 7, 2008
Ups and downs
Well, now I remember what it feels like to feel slow in the pool... like I'm going nowhere fast. When you watch the bottom of the pool and it seems to stand still. In reality, I was still doing alright, somewhere around 4:10-4:20 250s on a 4:30 split. I think for a half-iron, I've saved about 2-3 minutes in the water, and I think compared to my previous full-iron swim, I have probably saved in the 7-8 minute range. But then again, I did a 1:22 before, so it shouldn't be that hard to beat. I think I'm down in the 1:15 range now, which I think is a decent improvement for a couple of months in the pool.
This week, I almost broke the 10K mark for the week, which for most serious folks, is not much. But for somebody with a family with two young kids and a full-time job, that's not bad. I've been getting in at least 3 and 4 swims in most weeks. If I can do a 1:10-1:15 in L'ville without expending to much energy, I will be really happy and I think that is entirely possible. It may be time to begin some bike or run focus in the next few weeks, but I'll have to consult with coach!
This week, I almost broke the 10K mark for the week, which for most serious folks, is not much. But for somebody with a family with two young kids and a full-time job, that's not bad. I've been getting in at least 3 and 4 swims in most weeks. If I can do a 1:10-1:15 in L'ville without expending to much energy, I will be really happy and I think that is entirely possible. It may be time to begin some bike or run focus in the next few weeks, but I'll have to consult with coach!
Sunday, October 26, 2008
Out on the roads
I made my 1st major goal on the powercranks this weekend and did my "normal" loop up Malcom Dixon and Deer Valley. I also added on some extra to fill out the 2:15 that was prescribed on my training plan. Some of the hills were tough, but overall it wasn't too bad. 2:15, 35 miles, 186 watts average, 2500' of vertical. I wasn't blazingly fast, but I could feel stretches where I was definitely capable of more power output at lower heart rates than I would have been able to do before. The cranks basically force you to put out more power. I still am way lower than my "normal" cadence though. Usually, I'm a spinner up around 95-100 rpm, but with the powercranks, I average high 70s or low 80s on the trainer and out on the road this weekend, I averaged like 65. Granted, much of that was grinding up hills, but still very low average cadence. I think after a while, I'll be able to put out a lot more power because I should be able to gradually get my cadence back up, but we shall see. I also figured out how to stand up, which was interesting. It was much easier to do going up hill where you could put more force down on the downstroke and use that as leverage to pull up the other side. Quite a strange feeling at first, but I got a little used to it and I'm slowly getting to the point where I can ride completely like I would without the powercranks. Still can't do my aerobars for long, but I can at least ride in them for short periods.
On a totally different note, my 2-year-old daughter said today: "OK, I will wait in here and take a short rest" when I put her to bed for her nap. It blew me away ;-)
On a totally different note, my 2-year-old daughter said today: "OK, I will wait in here and take a short rest" when I put her to bed for her nap. It blew me away ;-)
Wednesday, October 22, 2008
So that's what it feels like
I did the fastest 100 I've ever done today in the pool. Granted, I'm not a fast swimmer to begin with, but I guess that just gives me more room to improve. I've been doing 4 swims a week for about 6 or 7 weeks now, so I've been pretty consistent. Usually hitting around 9K yds in a week, which is a lot for me, especially when I've got a family and a job.
In any case, I had been hitting the 1:38 to 1:40 range on 100 repeats and doing in the 1:45 range for each 100 yds in a longer set (3x400, etc.) Then today, I did 4 times 5x50 on 0:57 followed by 3x100 on 1:53. In some of the 50s, I was actually doing 0:44 or 0:45 and in the set of 100s, I did 1:34, 1:35, and 1:33. 1:33 is the fastest I have ever gone for 100 yds, and that was the last 100 in the set! I actually felt like the water was gliding over me and started, just a little bit, understanding what it feels like to go faster in the water. While swimming, it was like a realization... ahhh... so that's what it feels like. Pretty exciting for a non-swimmer like me.
In any case, I had been hitting the 1:38 to 1:40 range on 100 repeats and doing in the 1:45 range for each 100 yds in a longer set (3x400, etc.) Then today, I did 4 times 5x50 on 0:57 followed by 3x100 on 1:53. In some of the 50s, I was actually doing 0:44 or 0:45 and in the set of 100s, I did 1:34, 1:35, and 1:33. 1:33 is the fastest I have ever gone for 100 yds, and that was the last 100 in the set! I actually felt like the water was gliding over me and started, just a little bit, understanding what it feels like to go faster in the water. While swimming, it was like a realization... ahhh... so that's what it feels like. Pretty exciting for a non-swimmer like me.
Sunday, October 12, 2008
A month of PowerCranks
Well, it's been a month with the PowerCranks and things are progressing. I went on a 2-hour ride on the bike trail today and did alright. I am getting better at riding with my hands on the hoods, but that's still not comfortable for long periods of time. Perhaps the hardest thing is that I am not able to stand up yet, and frankly, I don't see how anybody could. An interesting side effect of that is more pressure on your butt for the whole ride. The only time you can take the pressure off your saddle is by standing out of the seat with both pedals at the bottom of the stroke, which is a tad weird. Nonetheless, I did some minor climbing (about 900 feet over 32 miles) and it wasn't that bad at all. I averaged about 16 miles an hour and 162 watts for the 2 hour ride, which I thought wasn't too bad.
I think I may be ready for my regular Malcom Dixon loop which has 1900 feet over 22 miles. Perhaps I'll try it in one of the next couple of weekends.
I think I may be ready for my regular Malcom Dixon loop which has 1900 feet over 22 miles. Perhaps I'll try it in one of the next couple of weekends.
Wednesday, October 1, 2008
The down side?
So there is a down side to getting faster in the pool. My coach has made my swims harder this month! He cut my interval times down significantly so today I was working pretty hard to stay with them. In fact, it may have been one of the hardest sets of done... ever. Before I never really pushed that hard for speed. Now I suppose it does make more sense since I think my form is a little better and now I'm sure there is more to gain from more volume. Still getting used to an increased turnover and maintaining that for a while in the pool, but good progress thus far.
The PowerCranks are also going well, I think I may be ready to give my Malcom Dixon ride a shot although I'll probably wait another week or two just to make sure I can do it. It would be about 1900 feet of climbing over 22 miles. I haven't really done any hills yet, but I have done a couple of 45 minute rides out on the bike trail and can go for a while on the trainer now without stopping. I still have a lot of work to do, but I am also making good progress on the bike front.
I definitely feel like this off-season has more purpose thus far, which I think is a good thing.
The PowerCranks are also going well, I think I may be ready to give my Malcom Dixon ride a shot although I'll probably wait another week or two just to make sure I can do it. It would be about 1900 feet of climbing over 22 miles. I haven't really done any hills yet, but I have done a couple of 45 minute rides out on the bike trail and can go for a while on the trainer now without stopping. I still have a lot of work to do, but I am also making good progress on the bike front.
I definitely feel like this off-season has more purpose thus far, which I think is a good thing.
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