Stronger, Faster, Bloodier

Race day. Clouds, and rain hit us on the ride, but then a clearing. Transition was set up quickly, and I found Matt, Scott, and Maggie, and we chatted about the race. Maggie lost a clip to her race belt, and I had another, so all was good. Registration took a bit long, so people who had not picked up their stuff the day before, delayed the start. I think they will need to do away with race day pick up. They had almost 500 enter, I think weather kept a few home.

Transition closed about 1/2 hour before race start. During Sprint swim rain began, and there was thunder in the distance. So we were told 1/2 would be delayed by 20 minutes from last lightning. Start was suppose to be at 8, I think we went off closer to 8:45 +/-. Waves were also started closer together in hopes of getting all in.
Swim was a bit long, and based on times, I think it was true all over. But the water was great to sim in, clear clear, cool and refreshing.

Nutrition: I had a Clif Bar in the morning, and coffee, red bull and Salt tabs, then sipped my cytomax until race start. Then since it was delayed, had water. I think I went into the water to pee 3 times pre race.

T1: Long run into T1. Grabbed my helmet which was filled with water, and put on my head. Put glasses on, and realized how horrible they were so I put them in my back pocket (they later fell out somewhere) and ran through the mud and up a small hill to the bike course.

Bike: I love the bike course, it has some great flats that you can hammer and some nice climbs. It can also be tough as there are false flats, which you look down and say why am I only going 15 MPH, and my HR up? I tried to keep my HR in high zone 3 throughout, but I was more in the low zone 4. It was a one loop course which is nice for change, but also much more lonely. I went the last 20-25 miles with seeing no one. It rained the whole time, sometimes hard, but I guess whatever. I took the two scary down hills with extra caution. My legs burned but felt good. Once I turned back into Van Syckle, (Last 3 miles) I stayed only in my small chain ring to make sure my cadence was high, for T. My split was my best ever so I am real happy. I have done fast in shorter course, but for that course, and those conditions, It was great. I went through 2.5 bottles of Cytomax and Carbo Pro (Approx 300/cals per). I also had two gels one with caffeine. I had a salt tab an hour, and two Motivators at the 2 hour mark. My last water bottle was made with water and Red Bull, so i had a little extra juice.

I had been using the Power Cranks for about 2 months prior to the race, and this was my first race since. I was my first race since. I felt like I had so much more power and energy. My legs were strong and smoother. While my MPH average may not look oeverly impressive on paper, I believe it was 20.5, the course was hilly and the weatehr was horrible. I think we must look at the place overall. My split was 13th overall which would never have happend last year.

T2. Well I had great intentions. My stuff was covered, but wind and rain were no match. I had two pairs of socks both now soaked. I will in those condition now, pack them in zip-loc baggies. Both pairs were so soaked, i could get them on. In that not thinking right mode you get at that stage of the race I said to myself, wet socks will just make my feet hurt. So I went without, having never do that before. The shoes were also soaked that getting my feet in was a chore. My right shoes the insole, kept bunching, and became folded under my foot, I ran, out of T1 like that, as i didn't want my transition time to look bad. I stopped about 100 yards later and tried to adjust it, but to no avail. the first mile was awful, but then my legs started to feel ok, and I heard my mother in law shouting my name, so that helped. My shoes and feet were getting worse as my legs got better.

I could feel the hot spots on the feet growing, and I stopped a few times, to air the shoes and try and readjust. I think I finally got the insole right at mile 8. when I was running I was running well, but I stopped a number of times for feet issues, poured water to cool them off. I thought of going Zola Budd, and taking them off, but didn't. The course was still rolling and challenging. I did walk the one major climb at mile 11, and then ran in. I took off my shoes to a bloody mess, Scott has some pictures, but overall felt great for my first time at that distance. I know I left some on the course, due to technical issues, but am sure that everyone else dealt with something similar.

Great course, great race.

Long Day

So I managed my longest ride on the Power Cranks. Maybe it was a bit longer than I should have. I put on a tad under 60 miles, by the end I was spent. It seems to be for me right now, that there is a 2 to 3 type ratio for their use. Meaning for ever 2 hours, it feels like three hours.
The last 10 miles were a chore, sitting was difficult, I needed to stand to grab the momentum for my pedaling, and I was dropped.

Then something funny happened. As I transitioned to my run, all the fuzziness was lost, and I ran a relaxed, but strong just below race pace. I have my seasons last race, next weekend, I'm resting a lot this week in my taper, and looking forward to see what comes from my splits. It will be my first race since using the PC's.

Faster Runs

Well, yesterday was my track, day and we actually moved it to the trails in preparation for the upcoming HIM Did the 800's instead on a cinder path with a large hill, as a part of it. I hit all time much faster than anticipated (10 secs) while feeling extremely strong. Plus when you add the fact they were not run on the track as before. It looks like good things are coming in the run, by using the PC's

Strong to the finish

So I am about three weeks into my PC training. I don't get to use them each time I cycle, as I teach a number of Spin classes, and count that towards some of my time in the saddle each week. I have been cutting back on my run volume, and just focusing on the speed and intensity.

I completed a hard brick and actually got off the bike worried about my legs and whether I could make the anticipate 60 min. After the initial few minutes of pain as we always get, to my surprise, my legs were back, and felt stronger than ever. I was also able to notice that my form broke down much less at the end of the run. I believe to a small extent, my muscles are beginning to develop that needed memory.

Race is coming up in a few weeks, hope to keep the ball rolling!

New Muscles

OK, so I have been riding the Power Cranks for about two weeks. First as reported earlier my running has been fine, despite not running as much. But I noticed something else. In that the definition in my legs has really changed dramatically. It seems that using some of those muscles that had been essentially dormant, really makes a difference.