ouch

I rode my bike to work and at lunch Utrek and I went for a nice 2 hour ride. on my way back to the office i was at an intersection to turn and in the lane waiting for the light to turn green. It changed and I went to turn in the intersection downtown and WHACK!!!!! i missed the pedal and the speedplay pedal came back up and hit me. I was more embarrassed that I looked like a dork but then later it started to hurt...man i took out a gouge in my shin. then almost back to the office i got a flat....GEEZ!!! I made the dreaded call and had Bruce just run from the office and get me instead of changing it because i needed to get back. LOSER!!!! but I have picked up Bruce a few times so we are not quite even yet................




and yes I am wearing cycling sox at work...............not the ones i rode in but a different set....

Family trip

I wanted to go to Wildflower but had to work before and after and I had an Appt. in southern Oregon so i was able to go to the Redwoods with the family and be a spectator at the Avenue of the giants Marathon. Our friends Chuck and Marsha went as well. They had preplanned the trip[ and then were going kiteboarding for a few days after that. Chuck ran his marathon sub 4 hours ( poor for him, bad knee during the race, Chuck has a background in triatholon going back to the late 1980s and has one IM under his belt along with countless adventure races ( professional Timex Team). He takes a licking and keeps on ticking...unless his knee is bothering him.

Marsha ran her 1st 10k and rocked!!! 5th place very proud!.

Isis ran her half marathon and just did not feel well and did OK but she has done better.

I really enjoyed running through the Avenue of the giants with no cars pretty sweet...those things are huge!!!!!! When I get pics of our trip from Marsha I will post them.

This week, getting back on schedule!!!

Say hello to my little friend!!!

Well I have a love hate relationship with these heavy balls so I bought one for home use. Here was my early morning Workout of the day:

1/4 mile run outside
15 burpees using the heavy burly ball and raising it over head
50 rotations on jump rope

do 4 rounds of that and then did 50 crunches and side planks ( 20 each side)

Plan on doing swimming again this afternoon. 5 sets of 200m. I am working on form after my least lesson and the pool is now 50 meters through the summer so that is sweet. working on getting my entry angle and depth the same on each side. my left is a bit shallow and my right is a bit deep so working on "'balance".


I am really working out hard this season with my IM goal. I think why I am so focused late in life is i never had sports or health growing up. I was a very sick asthma kid that weighted 90 pounds wet. I took a handful of medication everyday and was hospitalized more times that i know ( or at least rushed to the doctor). The fact that I can now go out and do any of these things and even compete is crazy looking back. I did find one benefit talking to a buddy the other day ( I think it was Dan Davis) was that since he ran for years and years growing up his knees are shot. I never ran growing up so they are fresh!!!!!


I can say my daughter does not have these issues as she seems healthy as a horse and never stops moving. I will go watch her do gymnastics on Thursday...should be fun.

Time trial of hurt weekend

not an a race at all just a traon


Well staring the weekend off of that brutal workout from Kyle and I knew it was a hurting one when i went for a 24 mile ride the next day with Tri-Rob and Bruce and could barely keep up a solid pace. took Friday off all together and then hammer time. The stages all started in Maupin which is in a deep river valley. This means of course all three stage start by climbing OUT of that river valley straight up!!!!! look at the elevation on these maps!!!!!

So stage one starts and we are set off every 30 seconds, i follow a guy up the hill and feel ok, then here comes two guys about 10 minutes later whizzing past me!!! Wow those guys are fast. i get to the top of the plaetu and hear a thump thump thump....rear flat! damn, oh well stay calm this is just a training race so i get out my stuff and have probably the fastest most well done tube exchange ever. cool. I find out later that these hardcore TT guys carry no spare as if they flat they are out so just get picked up, glad i did not get that advice earlier or I would have been out.

off I go and get passed by a bunch of dudes on the sweetest sickest bikes with more carbon and more zipp wheels than I have ever seen, so respectable passes. did ok and finished strong.

stage 2 straight up a heinous 8 mile climb...that hurt but I was only a few minutes off of the main packs time so felt ok with it. could still feel the heavy legs from earlier in the week though.

Stage three was a 50 mile out and back long stage. this was a fun one and I actually got to pass some people and ended up doing ok I though for how much climbing there was, I finished and then went and ran about 2 miles for a little brick.

The one thing I noticed about TT races are that there are no beginners and recreational category it was just all hardcore folks, I did see one girl ( who passed me on the uphill TT) that had an M dot tattoo and I asked where she got it and she said after Hawaii. she had done Hawaii, Florida and Idaho IM. One nice thing about our conversation that was nice was that she said in IM you never bike this hard since it is about pacing. she said with the times i was posting IM would be no problem....GOOD.


I would say I got beat pretty solid but felt like a great weekend. based on going in tired, not as nice a bike setup and not really being a hardcore TT guy felt good. better than just doing a workout since I pushed myself a lot harder doing this.

F Group Masters Men 30-39

No.	Racer	Team	Age	Start	Stage			Total Time
					1	2	3
701	Adnan Kadir	Aeolus Cycling	37	1st place	1:06:17	0:32:06	2:08:49	3:47:12
05	Jason Hobson	Half Fast Velo	36	2nd Place	1:09:10	0:31:33	2:13:27	3:54:10
368	Richard Lorenz	BBC	32	3rd place	1:11:24	0:34:17	2:22:25	4:08:06
2676	Drew Holmes	Hutch’s of Bend	37	4th Place	1:20:52	0:39:44	2:35:57	4:36:33

podcast interview is up

I did a fun interview with registered dietitian Vanessa Vargas and it is now available through Brett's show "Zen and the art of triathlon" She had a wealth of information about sports nutrition and specific to triathlon.

check out the show notes here

let me know what you thought as I do more interviews. I think the next one will be with Vanessa Polvi about underwater swim analysis.

I guess I know a lot of Robs and Vanessa's huh???

OHHHHHH HURT SO GOOD!!!!!!!

So it is Thursday and my planned Friday mountain bike ride is a no go!!! I am so sore. I had my swim lesson with Vanessa Polvi today and did pretty well but the pecs were sore from the KMA session. I then did an easy 24 mile bike ride with Tri-Rob and Bruce on the TT bike to make sure ready for this weekend race and legs were sore from KMA. I just tried to do my nightly abs and they are still sore from KMA!!! OHHHHHHH I feel like Bruce lee just was in a fight with me...I am worked. I was trying to tell Tri-Rob ( I call him Tri Rob because I know so many...Pharmacy -Rob . Work -Rob, Swim- Rob, Skydive- Rob......etc) about the KMA and it really was a blur so here is my best recollection:

10 minute warmup on treadmill

30 cleans using 40 pound dumbells
30 pushups
50 box jumps

do those again

1 leg bent over rows
30 burpees with 20 pound med ball wearing weight vest
side crawl with bands to isolate and add resistance to arms and legs


do those again

a few exercises in here that were a blur......

bear crawl doing pushups each step from bear crawl position 2 laps
reverse pullups pulling legs over head then coming back slow times 20

bosu ball v ups ( tried but modified to on floor using weith stick presses) 30x2
med ball over head then touch floor on each side while in V position times 30x2


I am sure I am missing some but there were no breaks and we worked out for 1 hour and 20 minutes......SORE!!!!

busy week

Wed: KMA session with Kyle
Thursday: Swim coach and then Brick workout with Tri-Rob
Friday: Mountain bike
Sat and Sun: Time trial race in Maupin ( click here)

Polar Plunge 2007 Bend Oregon

You can see me in my retired Timex tri shorts at 3:49 seconds, turn and do the ice tea plunge...fun event

Solid Weekend

Went to the pool on Sat and was planning a big swim workout and DRATS!!! the pool was closed for a meet so back home I went and said you know I have been saving that Exterra world championship race on the Tivo for a while now so I busted out the trainer and watched it sweating like a pig for an hour. sometime I do not mind the trainer if I can multi task like that.

Sunday went on a 28 mile mountain bike ride of which the 1st 14 miles was all up hill. for those that know the Bend trails went from my house to the Entrada. up COD, up to Storm King an then up to the Heli pad. Took the heli pad down and crossed over to he canyon and raced some guys down ( good motivation Utrek style) and then up and over KGB back to the house. swapped out for some running shoes and ran a 10k all trail run. really solid 3.5 hour workout. ( HR stayed at 150ish the whole time)

These are mountain bike trails JDUB!!!!!!!

While riding came across a crew from COTA led by none other than super Chris so that was nice to see ( I need o get my trail building time in this year as well).

Stewardship

spent a morning cleaning road debris off a section of road that I cycle on a lot. My team sponsored the road section a few years back ( hutch's bicycles) and we clean it up twice a year. takes little time. This year i took Jennelle and she was great. She found each piece of trash like it was a treasure hunt and asked me "Why do people throw trash Dad? that is so Rude!" got to love kids.

Tri Rob also gave Jennelle a shout out after meeting her. check out her artwork on his Blog here

post from a buddys trip

great photo and blurb from mr. TT Dan Davis who hooked me up with the TT helmet:

Here is a photo of one of the climbs we did in Mallorca it was a 9k long and a dead end, so you rode down had a coffee and back up you came. And as you can see from this photos if you look closely there are a ton of people going down and coming up it was really funny how man bodies there was on the slopes. You can see a tour bus on one of the corners so of the corners where so sharp they could not get around on the first try they had to get as far as they could, then back up and get around on the second try. On the way down on a bike you’re passing busses and car’s its quite fun and probably not that safe but you are in Europe and cars give you the right of way it sweet!

Super Brick

Well my psychological is high this morning as I completed my super brick on Sunday.

110 miles on the road followed up by a 1ok run. the ride took 5 and half hours and the run was an hour. I felt awesome. heart rate stayed about 145-155, good food and hydration, only lost 2 pounds. the run took an hour and I felt pretty good. All this time I was wondering what it would feel like to run after that long of a bike and now I know...hard but doable.

great picture huh? we rode from Bend to Smith Rock, out to Prineville and then out to the reservoir and back to Bend via Alfalfa market. this pic is looking back to bend after we made the big climb out of the reservoir area.

followed up by a swim this morning ( easy swim) with Stephanie who is a kick ass biker and wants to start working in some swimming. I am sure she will be a future triathlete to be reckoned with.

2006 Ford Ironman World Championship DVD

Oregon Bike summit

I had the pleasure of going to the Oregon Bike summit today. great group of advocates, road desingers, legislature reps, industry folks, and joe blow like me.

This was the State program that was after the national program. many of the national speakers can be heard at the Fredcast here

i went Friday to the keynote address and made a few contacts and then Saturday for half a day and we heard from three other speakers and I went to one breakout session.

I think I need to put my time and money where my mouth is and work on some of these issues after seeing the presentations. ( likely it will be with COTA)

if you have time listen to these as well ( this one, and that one)

WOW I almost passed out!!!!

Did a KMA workout today with Kyle and he was on us. After Bruce and I had two weeks away from him and reported good race for each us ( my Beaver 3rd place and Bruce took first at a Portland Duathlon) he was ready to make us suffer. It is somewhat of blur but this is what I recall:

20 minute bike getting there as warmup

10 minute treadmill warmup

jump rope 150 revs

25 pushups

25 box jumps on 30 inch box

25 scissor lunges with 20 pound medicine ball

50 over and back hops over hurdle

25 kicks to heavy bag for each leg

jump rope 150 revs

1 leg box ups 25 per leg

25 on each arm, holding kettle ball up above head while doing mini squats

25 burpees with heavy ball

25 each leg mountain climbers with balance board

pulley pull down over a bosu times 50

jump rope 150 revs

bar pull jumps times 25

squat machine times 25 with expsion jumps ( I screamed on these)

1 arm pushups on box times 50

3 minutes on treadmill at 10 incline,,,,( almost fell off)

100 situps

50 reverse situps

100 bicycle abs

25 v ups

25 each side of hips side plank


OHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


That felt good, then I rode my mountain bike home. i would say I am done for the day

rest and rest

After the race we spent Sunday with the kids at the aquarium in Newport checking out sharks and then stayed in a yurt at the coast. fun times and beer from Rogue brewery...best beer in the world I think. did zero on Sunday, came back to work Monday and went for a 1000m swim, no drills, no clock, just swimming at a nice even pace working on stroke timing.

Felt not so great on Tuesday so stayed home and worked from home ( nice job that I can do that since I was not feeling so great but lost no productivity by not going into work, took entire day off.

feel ok today but will play it by ear. if feeling better later will go for a swim again. Run tonight. but if I want to do another rest day will not fret about it. tomorrow have a KMA workout with Kyle then a planned mountain bike ride with Bruce on Friday and Sat will take it easy and then Sunday plan on a super brick of 100 mile ride followed by a 10k run.

beaver freezer race report

PHOTOS courtesy: www.backprint.com/evanpilchik








plan the race and race the plan was the motto and I stuck with it. This was the first race of the year and an A race just because I wanted to use it as a benchmark from last year. for the rest of the races throughout the year I will just train right through them leading up to another big taper for Ironman Canada.

I had a solid taper and felt really good the week before the beaver. We came over on the Friday before the race and stayed in a hotel. ran the night before for a quick 20 minutes with some bursts to wake up the legs. I was going to pre ride the course but instead Utrek ( Pharmacy Rob) and I drove it and was the same as last year. It was sunny and about 75 degrees out.

I got up early race morning because ( well, I get up early every morning) and had a bagel with peanut butter and some coffee and some juice about two hours before the race. Utrek and I took the bike over at 7 am as I wanted the end slot in my heat bike rack for the bike. I know that if my bike is on the end I will not have to hassle with other bikes and stuff and my transitions will go smoother. it was raining cats and dogs....I love it. Cold wet weather does not hamper me at all. It hampers others which just makes me faster and I stay warm during the race when working so no extra jacket for me. ( reminds me of cyclocross season when you are cold but then race in short sleeves because you are pegged and warm while racing).

I chilled before the race and listened to some mettalica on the ipod to wake me up. watched some other heats do the swim. The oregon state rec center is state of the art. almost want to go back to school just to use the facility. There were about 370 participants and a lot of spectators so pretty good sized crowd.

My heat started at 9 am and I got suited up. I wore my zoot suit 1 piece as opposed to my Hutchs bike shop suit ( my sponsor) because the zoot is tighter for a pool swim and the Hutchs works better when under a wetsuit for the swim.

warmed up with a 1o minute run and 5 minute swim.

Boom we are off. I was in 2nd position in the lane and easily caught the 1st person and passed after a few laps (we were spaced out 5 seconds to start and timed accordingly for total time)

The swim went well but we all got bunch up, I was drafting a girl and another one was drafting me and we were slapping feet. i was very comfottable in the water this year as opposed to last and it was over fast. We would have gone faster if not for the bunching.

Out of the water and into T1. great transition. very fast and I was off. i was well ahead of the entire heat here ( a mix of different ages and genders as we had been sorted by swim times)


off on the bike and going hard. roads were wet and raining slightly but I was used to PB ( my bike nickname) and so no worries. I was averaging about 24 MPH but the rear disc cover was rubbing on the frame on the drive side in one spot so the whole race I was listening to a click, click, click, click...oh well did not seem to be slowing me down but I will fix for next race.

I got to the first of two rises where we climb gradual hills to an out and back turn. I was averaging about 17 MPH on these and need to work on that as I do fine on the flats but the hills kill me.

2nd hill out of the way and cranked back at pretty high speed. I was back into town and making a few turns and now headed back on to campus. all the street crossings were manned by cops or volunteers with large stop signs. I had been cranking through these well manned intersections at top speed.

BUT THEN>>>>>>>>>>>>>>>>>>

for some reason my urban biker spidey senses kicked in and I saw a blue car coming up to the cross street where a volunteer had a stop sign up and I sensed ( I am not sure why???) that this guy was not going to stop. I was going about 22 MPH here in the aero position. the last 10 feet I went to the brakes and yep, the blue car blew the stop sign and I grabbed brakes hard on the wet pavement. sliding into the car at slow motion. The bike went up on the front tire I rode a front wheelie into the side of the car and was preparing to go over the top of the handlebars and hit the side of the car hard. ( I knew this was going to hurt as i had hit a car on the side at this speed on a night skydive once...but thats another story) at this point I was hoping he would get by just enough that I would roll over the trunk of the car as opposed to the side impact. I am half airborne now with one foot unclipped from the pedal.............................The car gets by by about 1 inch as I finish my wheelie mere hairs behind him as he passes in front of me and I go whizzzing by the back of the car missing him still in a side ways wheelie stunt on a TT bike.......Boom the rear wheel come s back down and I hit the seat hard spinning it sideways......I yell a few very loud adult words.....and somehow go from preparing to crash really hard into a car to race mode and i start peddling fast on the course. I never looked back...Is that focus or what??? I hear words of encouragement from Utrek.."GO DREW GO!!!!!!!!" he had been standing at this random corner and saw the whole thing....what are the odds???. I am now trying to pedal and realize my seat is sideways and i have to pedal the next 100 feet up this hill standing because I cannot sit down, I slow down for a second, grab the seat by my thighs and wrenched it back like we did when kids on a BMX bike with pure force.


I AM BACK BABY!!!!!! adrenalin is cranking in my system.

two more turns and straight away to to T2

I run into T2 and change into my shoes. I have been racing sockless of course and everything is soaked. When i put my feet into the shoes the wet feet bunch up the insoles in my shoes. Crap, oh well just run.

I take off after a fast T2 and the legs are a bit tired I take the first lap to get them back and then get faster each lap. Utrek runs along side me for a portion. he asks" how are you feeling, you look good"...my response of course is "Holy crap how bout that almost bike crash with the superman save??????!!!!! .

I am feeling good on the run and he yells at me to chase down some people and I do, finishing hard and am glad to say even with the drama and the shoes I got third place and a new personal best for the course and feel GREAT!!!!!



Swim 10:19
T1 1:16
Bike 34:36 ( 20.8 mph av) and saved own ass
t2 1:35
Run 24:44 ( 7:58 av) thought this was faster but oh well

Weekly wrap up

Good week and an easy week. I stuck to my race plan and after the hard effort brick on Sunday have been taking it easy except for some prescribed short intensive efforts. i did do a race simulation swim of the 500 yards yesterday at the pool. After getting my second video analysis by Vanessa I am trying to time my strokes more even, i was gliding too long on the right and it caused me to sink a few inched bringing my body and head a little underwater. By working on that and using a mental mantra of "1 and core " each stroke i was keeping a rhythm and counting which lap I was on and reminding myself to use more core than arm in the stroke. Worked well because by doing it I had a little more focus and I knew which lap I was on and I was less fatigued.

I did the 500 yards in 9:58 which is the fastest I have done it so far and I think It will be even faster at the race. ( time wise please recall I have been swimming for about 14 months)

later that evening Bruce stopped by and we looked at the two videos that Vanessa did 3 months apart ( he only had the first one done) and wow you could see some improvement that he pointed out for technique. It was pretty funny some of the crap I was doing before and i would have never noticed it without the video. a for sure thing type of tool i would say.


Well signing off as i leave for Corvallis for the Beaver Freezer Sprint Triathlon. I will be back Sunday night with a race report.

Pre race goals

Swim under 10 minutes
Bike average speed 21 MPH
Run 7:30 minute miles

fast transitions

Monday done

i planned the race and now i am racing the plan, Did my easy swim and easy run last night. was about 20 minutes on treadmill at the Aquatic center ( did indoors since it was about 7 pm and dark) and then went and swam about 1000 meters at a totally relaxed pace. no watch or counting of laps just a nice 20 minute swim working on good form and breathing and relaxation.

today a short but intense run.

super off road brick

great last big workout before my taper to the Beaver Freezer. this is one of three races I will taper for. The Beaver Freezer, the Pacific Crest half and the full IM. The other races I will just train right through as they are all really just for training and fun.

met a group of about 30 riders at Webcyclery and about half were on cyclocross bike and half on road bikes.

We spun out of town and got a nice group oace going and then hit dome dirt roads and back to some paved roads, I think it all ended being about 60% road and 40% dirt. It was a pretty fast paced group. I do not know what the actual speed was since I do not have a computer on my cyclocross bike. At the half way point the shop had a feed and water which was a well needed short break as I was hungry. after the break we got back out towards china hat road and the dirt was alittle harder to negotiate and group split. I hammered to stay up and eventually caught up to a few riders and then bridged a gap to a group of three who were about 30 seconds behnd the "tete de la course". One was a girl and I found out later she used to be pro and I believe it because she was taking some long pulls up front and we rotated around and really hammered up to the front group but also could not catch them even though we thought we had them at a stop sign but they took off. almost....., then we got up towards Brookswood Blv. and two riders from the front pcak came back to help us pull and it ended up being my friends Rob ( Pharmacy Rob) and Mike ( of the M&M crew). we then got another paceline going and we were hauling as the roads were super smooth.


Cost for the group ride including all the food and water at the mid point: FREE

Thanks Webcyclery much appreciated. Rob is doing the race manager position for this this year and I am sure this will add to their team as he is really committed to it and knowing a bunch of guys there should be a great team.

whole ride including the trip with Rob and I from our meet place and back was about 46 miles. I then rode home and transitioned into running attire and got a nice 5 mile run ( also a mix of road and trail) under the belt for a nice brick. I am feeling good. A little tired this Monday morning but great weekend and I will stick to my easy plan this week. today a super easy swim and super easy run.

run with no shirt idea, kind of dorky but it worked

It was a hot day and I ran with my short off so where to clip the Ipod shuffle with all those wires??? saw this in a magazine somewhere and works great, just clip it to your visor...no wires

Weekly wrap up

Well lets see its been a busy week:

Wed:I had another great session with my Swim coach Vanessa Polvi. This was an extra good lesson as she did a follow up video analysis and I could really see some changes since the last one. she was also able to get the video on to the computer right then so after the lesson we went out and did a post workout analysis and I could see what I was doing. She also pulled up her older vids of me from December and played them side by side for comparison. I have the Beaver Freezer race coming up a week from today and she is going to be there as a volunteer ( she was a NCAA swimmer at OSU, the venue) so I will have my coach there to give me last second tips and analyze how I did post race hopefully.

Thursday: I had to travel to Hood River for work and it was an all day deal so I got up early and went to Spin class at 5:30 AM at the swim center. I have not done spin class in years as I ride so much outside that it really never occurs to me to do so. The new spin room has about 25 bikes in a room set up for spinning with tiered platforms so if you are in the back you can still see. The front has a 60 inch plasma screen and they play cycling videos while they teach the class so I was able to watch some Belgium racing while cycling. The instructor was pretty good and It was a nice change of pace. I may hit the class once a week before swimming to supplement my other workouts, ,it was enjoyable.

Friday: went to the gym early and did some workouts I found on crossfit. that site rocks and really will be a great addition to the KMA workouts and my endurance training. after doing some core and the mini cross fit workout I went for a swim workout that Moonpie turned me on to and did page 19 of workouts in a binder.

I modified it slightly:

W/U 200 meters

main set:

300,200,100 with 20 sec rest moderate pace

200,100,50 negative splits 25 sec rests

100 fast

50 fast

6 x 100 pull

50 cool down:

total meters: 1950 meters, 1.2 miles

Today ( Sat) plan on some interval runs and some swim technique, tomorrow I am going on a medium long bike ride with Webcyclery who is putting on a group Paris roubaix type ride fir cyclocross with paved and dirt.

Next week is race week so according to Joe Friel here is the planned week:

Mon: Swim and run both recreational pace and distance
Tue: short run high intensity
Wed: Swim and bike short with high intensity
Thursday possible short swim or day off
Friday: pre race brick, easy bike run combo ( likely on the course) with some short bursts
Sat: RACE

Tuesday Brick

Went out for 1 hour and 45 minutes road ride with Anthony and Stephanie and had a very windy and cold ride, We actually looked for hills to ride up just to warm up. It was blue skies all morning and then we started riding and BOOM clouds and wind. Good ride though. We went out to Rock springs ranch and then out past Tumalo and back up the nice little climb from Tumalo park into town. I did a 20 second transition to running shoes and went and ran for about 20 minutes. nice solid brick during a weekday workday i must say.

I am off to Swim training this morning and I think coach Vanessa is going to do some underwater filming again today so that should be a good update to my progress.

I am also keeping detailed notes and photos of my food this week ( like jdub does just for fun) as I am going to have a sit down interview with another Vanessa who is a registered dietician and going to do a an interview with me for Zen and the art of triathlon in few weeks. should be fun.

Sunday and Monday

So Sunday we planned on a three hour road bike ride with a short run after but all the sweet people I ride with knew they would melt in the rain so I got some calls asking if we could switch to mountain bike...as we all know mud does not affect sugar just rain and slick roads. I succumbed and went to the LBS and grabbed my mountain bike since i had it in here for a team tune up ( one of the benefits of my race team...nice benefit huh, they treat us well).

Off we went, Rob and Steph ( husband, wife and former state MTB champs) and Steph was a little slower than normal starting her season late and having just started working with Kyle also so she had a KMA on that Friday......still sore, I can respect that. Good to see her slower as usually after the first 6 miles I cant keep up with her.

th etrails have come out from under the snowpack and they were BUFF!! we ended up doing a huge circuit of trails in the lower Phils trail area out my front door ( we have to ride about 1/4 of pavement and then it was 100% dirt) we hit COD, CIA, Laura's lane, Ben's trail, the canyon. KGB and some others ( oh yeah one was a secret trail....sorry can't share)

We also came across a sweet bike sculpture that was way up in the forest, we have a decent idea of who did it but will keep that to ourselves.

Ended up doing about 3.5 hours on the bike, kept HR in aerobic zone and felt really strong the whole ride. came back to the house and bagged the run and did a group ab workout.

good day.

Monday: NADA rested.

Simply Stu Triathlon

Did the second annual Simply Stu triathlon today, last year was fun and indrs since it snowed, this year was outside thankfully.

I did the course to match my upcoming Beaver Freezer race but was a little supried by some serious headwinds...damn it was windy, The headwind made it hard but did not feel a problem with the rear wheel cover so that was good. Not sure if it helped or hurt in the wind though????

As usual we have a world class 50 meter pool and on a Saturday there were 3 people in it...I LOVE IT!!!!!!!

The swimming felt so good today, I did not try and break any records but keep form and I felt good actually. Keeping the stoke deep and wide and even.

SWIM: 10:22 not fast but fast for me.

Then I changed into bike clothes. in a race I wear a one ppiece and have retty fast transitions every time so not something i am woried about.

rode out on a couse that was a 12 mile out and back ( 6 and 6) and used my new toys thanks To Bruce ( wheelcover) and Dan ( helmet). felt really good on the bike for fit and power but alas the wind really hurt for times on return.

Bike: 36 minutes/ average was 20 MPH thanks to this link

changed into my running shoes and no clothes change, took off on a 5k route and felt a little sluggish first quarter mile but then the running legs came back, kept HR where i wanted it so no problems there

RUN: 23.16 min / 7.9 minute miles

so overall was please as this should get me a better PR for the Beaver Freezer as the course I did today had more hills, more wind and you always try harder at a race....dont you????

Side note: thanks to Dirt Diva for a great cross training website that has workouts you can do and a great video Library of workout ideas CROSSFIT

last KMA session before the Beaver Freezer

wow I actually felt pretty good at the KMA session.

Started with a really easy treadmill warmup and then kyle sent us out on a run with a presribed route that ended up being 1.6 miles with 1 hill. ( here is the map). he said to go at a hard effort so i kep the HR at between 175-180. Bruce took off and I lost sight of him....a fast runner and I am at best average.

got back to the gym in 12 minutes and starting doing box jump ups ( x25), then push ups using barbells with rows while in the push up position followed by a burpee with military press lift ( x 25) then hold the big heavy ball and do 50 scissor kicks.

then he sent us back out on the route again stating that we needed to get the same time....i worked hard and came back within 40 seconds of my first time.

Then did a deadlift followed by step up holding the bar onto the box ( weight was a bit heavy for me and he suggested I go down, I said I would just do less. then did push up jumps on two bosu balls followed by doing 100 double jumps back and forth sideways over a hurdle ( ouch), then 2 minutes of jump rope.......

back to the run route again trying to get the same time......ohh I was slowing down for sure and got a slight side stitch in my side at the hill but mustered through it, the good thing about having a coach is if i would have been by myself I would have walked for 10 minutes to work it out but knowing he was timing these pushed me on to rally back to the gym.


AHHHHH all done just abs left

50 crunches
50 bicycles per side
20 v-ups
2 minute bridge

so last week I went in rested and was wasted.....this time day before put in long bike and run and today feel good??? oh well I will figure this all out someday

more Polar plunge photos

here are a few more Polar plunge photos that were recently sent out. Unfortunately none of us in the water, the professional photographer failed to realize that may make good photos and took a bunch of pics of people just standing around getting ready....go figure?????

Not bad for a Wed.

Pretty solid Wed. started out by commuting to work in freezing temps...BRRRRR. decided needed a spin and Bruce and I headed out for a nice 2 hour mid day ride. sunny and just right. i usually take it easy before the KMA Thursday but decided to push it this week. came back to work and then did a sort run after work with TRI-ROB from Triscoop . Great guy, he comes to Bend every few weeks for work so likely we will workout again. He is also planning on the Pacific Crest Half Ironman so training goals in sync.

here is the run we did, ( click here) use the hybrid version and you can see the tails we took.

I kind of laughed when he asked if he was workout out enough for the event when he mentioned the numbers that bryancd was posting.....i explained that guy was an animal and real great athlete so not to compare. It would be like me comparing my running to Jdub.....aint going to happen.


so for the day ended up with 45 miles on the bike and a 4.64 of running.

stay tuned as later today....KICK MY ASS session with Kyle....lets see if i can go more than 10 minutes without crying

commute

as usual a commute to work on the bike but I admit a bit chilly this morning at 23 degrees. Wore in my team kit so i could ride at lunch and BRRRRRRRRRRRRRRR

Race schedule for 2007

So i am pretty sure this will be my race schedule for 2007:

April 7 Beaver Freezer Sprint ( Corvallis)

April 15th Century ride ( non race event)

April 28-29 Deschutes time trial weekend ( Maupin)

May 13th Chainbreaker Mountain bike race ( Bend)

May 19th lebanon sprint tri ( Lebanon)

June 3 Pickets charge mountain bike race ( Bend)

June 10th olympic triathlon Blue Lake ( Portland)

June 24th Pacific Crest Half Ironman ( Bend)

July 15th Vashon Island Exterra triathlon ( Seattle)

August 26th IRONMAN CANADA ( Penticton)

here is a funny older race pic: click here

Sunday! Sunday! Sunday!!!

Busy weekend, first had the 2nd annual St. Patricks day leg shave for race season and That is always an event as I scar my daughters memory of her father shaving his legs.

Then On saturday took it easy with a family fun run that was in a park and Jennelle and Ryder each ran the 1 mile course and of course like all kids burned out in the first 1/4 mile ( sounds very similar to my first year of mountain bike racing ). Did some upper body but for the most part took it easy.

On Sunday met up with 100 of my closest friends at the Hutch's 50 mile Wet and Windy group ride. Since it was neither wet nor windy and the sun was out there really was 100 people there so quite the peloton out of town. Carl Decker and his giant sponsored team rode along which is nice to see some of the big boys out for a spin. the group really stayed together for most of it. seems like we were averaging about 25-28 mph and easy to do when you are in a pack drafting behind 40 people.

at about mile 25 I saw Bruce had pulled out with a mechanical and low and behold the rear wheel had blown two spokes ( for about the third time after crashing it into a curb...TOSS IT!!!!) and he had a cell and a ride coming so i grabbed Steph and we caught up to some other groups. It was nice as I really did not want to hammer because I had planned on this being a brick day.

after a great ride on the Lemond I rode home and transitioned into fresh running clothes and shoes ( about 5 minutes) and took off for my run. ( here is the map...use hybrid and you can zoom in and really get a detailed shot of the trails I take)

Run went suprisingly well, I think after being really warmed up on the bike that the legs feel better. i also did not take off out of the chute and warmed into it and by mile 1 was feeling strong.

got back and i could hear Coach Adam ( in NY not my brother) in my ear saying "ice bath " so in a went with a magazine and a tray full of ice cubes into some freezing water and let me tell you it was colder than the polar plunge.

SWIM BIKE RUN

pics are from last year at the exterra in Seattle, will do that one again this year which will be the last race before Ironman Canada. off to do a 5x5 brick workout ( 50 mile ride with a 5 mile run) I will plan on biking easy since I will do the run. I was going to do that last weekend and ended up in a fast group and did 72 miles so this week sticking to the plan.

KMA #8

Well today the word of the day was "pasty" after a few days of easy workouts between the hard weekend and the KMA session with Kyle I got about 10 minutes into the workout and looked "PASTY" as Bruce would say. I was not feeling great today. I kept going and worked out hard for the full hour but felt light headed a few times and was really struggling this time. L:ets see if I can remember the workout through my mental haze:

• warmup 10 minutes pre-workout on the treadmill
• 40 push ups slapping hands with partner between each one
• 1 leg box step up holding barbell 2 minutes
• holding 20 pound burpee ball doing 2 leg hops over hurdles 2 min
• back to treadmill incline at 10 2 min.
• dead lifts while standing on bosu ball
• side steps holding ball up over hurdles
• 1 arm weight hold over head and reach down between legs with bosu ( I couldnt do it i was hurting did a few though but poorly)
• mountain climbers holding a ball under you on one arm for instability ( hard)
• back to treadmill and switch with a row machine 2 min each
• getting hazy
• jump up on to two different boxes med. and large 2 min.
• some crazy core excercise with a ball on a rope back and forth hitting in on the ground
• abs ( 50 situps, 40 reverse, 40 bicycle, 25 v-ups, 25 side planks each side

wow I likely forgot a few here and there but I was DONE!!!!!!! going to a dinner tonight that is a seminar paid for by someone else and they will be serving free beer and good beer ( its at the mountain room of the Deschutes brewery ( the actual brewery) and I think I earned a few.

rest of this week, swim and run and then a 50 mile bikeride planned on Sunday with the LBS andthen doa brick to a 5k run.



yyyyyyeeeeeeha!!!!!!!!!!

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Nutrition

Been working hard on my nutrition as this is an area that easily slips through after training had day after day.I am making a HUGE investment in trying to eat breakfast. I was always running out the door with a cup of coffee only. I am now trying to eat a good meal in the morning like grape nuts heated up with non fat milk and a protein shooter drink with some flax seed oil in it for the Omega 3s.

The other thing is I have been drinking lots of water at work and green tea instead of my usual 6 cups of coffee. HYDRATE!!!

Yesterday had a swim coaching session with Vanessa and I am learning new stuff each session. next week she is going to film me again and I will be able to see if the 2 months has shown improvement. the last video really helped me visualize what I was doing. This last session she got in the pool and showed me a few examples of what I was doing and that helped. I think I am a hands on and visual learner for sure.


I also added jdubs link to the sidebar as he has really upped his blog well.

great weekend..putting time in the bank

what a great weekend, I decided it was time to start upping the ante. I have the first race in 4 weeks and wanted to get a few harder weeks out before I taper ( not much) for the race in Corvallis. So Sat took Jennelle over to Utreks house for a birthday party and set off on a goal of running a half marathon on Saturday morning with the plan of doing a follow up of a long ride on Sunday.

Got out the new shoes I got last week, I usually buy two pair at the same time and alternate them. Went with the supernova shoes ( 1 road and 1 trail). The shoe really fits me so its a no brainer.


Run went well, I ended up doing about 14 miles at a easy pace. I kept the HR at 150 in my aerobic zone. here is the course with distance and elevation ( click here).

legs felt decent, lungs and HR felt great. longest run of the season.




With that in the bank set up a small group to go on a recovery ride that we had planned on about a 67 mile loop ( map click here) . I showed up at Bruce's house and instead of the three or four guys that we had planned on and were in on a recovery day ride there was a group of about 10 ( the word got out) so here we go spinning out of town on the route with a larger group and as we all know a large group of guys becomes a race. not really a race but a group has a hard time doing a recovery ride, So to stick to the plan i rode the middle of the pack and did not pull in the front. One issue was since I had planned on a lower pace I was dressed warm but as the speeds were averaging about 28 miles per hour I warmed up. after a few hills i was baked...not physically but just temperature wise. Once I got off my craft under layer and my cap it was like a small second wind. I actually felt pretty good, I was checking my HR and it was staying at 150-155 so again in my aerobic zone. However the legs felt heavy from the run. not bad or something I could not endure but it was there for sure. usually with a group of 3-4 guys you stop everyone in a awhile and grab a gel or a energy bar, adjust clothing layers etc. this group kept rocking on. Actually a pretty good group, we ended up picking up a few others from another group that we went by and they were doing a shorter loop so some grabbed on to us and we had about 15 guys. at mile 45 I was starting to have a problem keeping the pace which was still high. I went to the back of the pack and decided I needed to finish the ride at a lower speed so i told Bruce I was going to back off and spin back on my own.

I came into Redmond and after spinning the last 5 miles at an easier pace I felt really good again. HR was at 150 and the speed was back up. I came into Redmond and there was a rider that was in our group and he was on a cell phone calling for a ride...he was done. I pulled him through town to a meet place for his pick up and then I hit the old Bend Redmond highway and got in the drops and headed back, This was good time to work on not having the Ipod and using some good thoughts to keep the energy up. I really finished hard and felt good about the ride. Rode back in to town and touched base with Rob and Bruce and checking in with them I was only about 15 minutes behind them so knowing that gave me a boost.

Long weekend in the bag and a swim lesson this morning and the rest of the day off as a rest day ( of course commuting to work by bike so will get in some active recovery in as well)

KMA off week

I am now on the every other week program for KMA so today I rode for 90 minutes listening to zen and the art of triathlon ( see map here)
and then went to the pool and swam:

Warm up 2x200 meters

4x25 distance per stroke drills

2x250 moderate

4x50 drill for 25 and the build up speed coming back 25

2x200 moderate

4x100 cool down form

2000 meters

then i went to the gym and did chest and core and stomach, overall a great day.

countdown to leg shave on St. Patricks day!!!!!

KMA #7

back from a short trip to visit family, nephew turned 1 yesterday...happy kid. So I had my kick my ass session last week and it did. We did a lot of the normal routine but this week added a weight vest.....ok that's harder. My HR got to 195 on one of the treadmill sessions where we had it jacked to 15 on the incline. one exercise we were doing was to old a weighted sandbag above our head ( about 20 pounds) and do quick up and downs on a block, not so bad until that bag starting feeling like the empire state building. we switched over to large block hop ups and one leg ups and we were doing 2 minute routines instead of the usual 90 seconds and whenever he said "half way" I about crapped my pants. The one that really got me was doing lunges across the room with the sandbag held out.....I could not even hold it out so he let me hug it. Somehow Bruce managed about 10 lunges holding it out until it looked like he was also hugging the baby. I real;y have a love hate relationship with these strength routines. They are really hard but what a difference they have been making. I feel stringer and look leaner. I also seem to find my other workouts do not seem as hard even though by distance or HR they are.

did a warm up in the pool yesterday and then did a timed 500 meter trying to see how long a 500 yard time would be for upcoming race in April but not sure on the conversion. I swam the 500 meter in 12 minutes and I think that calculates to 11 minutes for the yards....so slow!!!!! I have a swim coaching session this morning and I will address that. While my form looks better still too slow, last year when I could barely swim I did the same course in 11 minutes so i know a year later with practice and training i should be faster...right? shouldn't I? we shall see...

also got my REI dividend back and going to see about some new running shoes today...hey they are free so cant complain...also got some free shorts using a gift certificate I get for riding my bicycle to work...free free free LOVING IT!!!!!