9/29/14

Tri Training Update

I'm 3 weeks into tri training (7 if you count the strength month). I've been doing training blocks of 2 weeks high-intensity, with the third week scaled back. Here are my totals:

WEEK                 1              2               3             TOTAL
Running        14.3        14.35       5.25        33.9
Fitness*        2:30:00    3:30:00   1:00:00   7:00:00
Spinning       2:00:00    2:00:00   2:20:00   6:20:00
Swimming    0.75         1.74         0.75        3.24
Workouts      11            12            6             29
Distance       15.05       16.09       6             37.14
Calories        3436        3415       1515        8366
Duration       8:30:00    9:17:00   4:59:00   22:46:00

*TRX and Kayaking 

This on top of my 50 miles a week of bike commuting. I was disappointed the pool pump at my gym went out and I didn't get my pool workouts in last couple of weeks. Bad timing! I have my bike at the shop getting tuned up and my tri suit is in the bag. I just need to get some more pool time and get some endurance rides in. I have gained 3-4 lbs from strength training, even if I'm looking a little more toned up with a bit more energy. Ready to start another block.
The Transformation from Caterpillar to Tri-Butterfly!

9/15/14

Tri-Training Mode

After a month of doing the TRX Force Strength Training Program, It's time to start my 8 weeks of structured tri-training for Marin Tri! I am over the cookie-cutter training programs so what I do is take a little bit of everything I think I need and combine it into a custom program in my own spreadsheet, which looks like this:


-->
RUN + TRX SWIM + SPINRUN + TRXSWIM + RUNSPIN + RUN

These weekday sessions are 1 - 1 1/2 hrs then the weekend has an open water swim, bike and run also, little bit longer, and some RESTING. I dropped back down to 2 strength sessions and I am integrating Sara McLarty's triathlon swim workouts and Hal Higdon's 10k training into my custom program. Combining the running with strength training is a challenge, but I found that doing a short run before is easier. Running off the bike is even more of a challenge but something I have to prepare for. I got the New Balance Fresh Foam to add variety to my run:


For cycling strength I'm adding some spinning, and there are some great spin classes at my gym Fitness SF. I found a nice water bottle from Addverb that  I can write my swim workout on:


Got a dose of inspiration recently at a triathlon seminar at Sports Basement with Matt Dixon and amazing athletes. Check out the book The Well-Built Triathlete:


I have this on my bookshelf with the Time-Crunched Triathlete, both by Velo Press. I realized to do all this I need to make sure I'm at least horizontal somewhere by 9pm, and eat my broccoli!


I'm raising funds for the Sustainable Sports Foundation to help inner-city kids learn to swim!
Click  here to donate!



9/2/14

Half Moon Bay Bike Glamping



Took advantage of the Labor Day Weekend to go on another bike camping adventure. This time we headed south to Half Moon Bay. There is a nice hike and bike camp there on the beach for $7 per person per night with hot showers for 50 cents. The campsite has several picnic tables and one fire pit, which makes for a nice evening campfire social. The campground was riddled with gopher holes but they kept to themselves. It's just a few steps away from Francis Beach, where you can rest and regroup. Not recommended to swim here, but there is a lifeguard tower farther south.




Getting there: We pretty much took Hwy 1 and followed the Google Map bike route, but with some modifications. Rode over a huge nail after Mori Point and had to stop and do some repairs. There are some annoying areas where there is fast moving traffic and a narrow shoulder. The answer to this is to leave early! My favorite part was the new Devil's Slide dedicated pedestrian and bike path with awesome views of the Pacific Ocean!



The last 6 miles or so is mostly bike friendly. The Half Moon Bay Coastal Trail is nice. There was a bridge out on the last bit so we had to take the detour on Pilarcitos Ave to Kehoe, then Frontage Road, Naomi Partridge Trail, then right on Kelly Ave. to the camp entrance. Total moving time was 3:18 and 34.6 miles with 1,751 ft. elevation gain. We got there in time to set up camp and see a beautiful sunset. For dinner, we headed to Tres Amigos and had delicious burritos to go and socialized with other cyclists around the fire at the camp. The next day we had coffee, homemade oatcakes and fresh fruit from Andreotti Family Farm at camp and went on a morning ride to explore the rest of the Coastal Trail. Some of it was paved but the rest of it is rough single track better suited for mountain bikes or cross bikes. I managed to do it on my road bike without falling. We took the road back into downtown for lunch. Another cyclist had recommended San Benito Deli so we enjoyed delicious sandwiches there on the outdoor patio with live music. Afterward, we lounged on the beach like beach bums all afternoon, enjoyed nice hot showers, then rolled back downtown to have Sushi. Now that's what I call Glamping!





Getting back: Feeling "lazy" and wanting to have more time to do other things on our 3-day weekend, we decided on the beeline to Belmont CalTrain via San Mateo Rd./Hwy 92. This is one long climb to upper Skyline, with some anxiety attack areas of little shoulder but mostly ample shoulder. There are a few shady pullouts to rest. This route is best done early morning, but we did it at high noon in the scorching sun and busy traffic hauling our gear and survived. You have to be comfortable at bike handling on hills, balancing your load, and moving in and out of your drops. Remain calm and cycle on! The descent down Ralston is pretty sweet with smooth pave. We made it to CalTrain in 1:20, 14.3 miles and 1,484 ft. elevation gain. There are better routes to take if you want to extend your ride and explore the hills more through the Parks and Preserves. It would be so nice to have more time to do a proper tour of the Pacific Coast by bike.




8/26/14

Swim a Mile, Run a Mile


Last weekend we had a fun new Water World Swim event called Swim a Mile, Run a Mile Duathlon at Crissy Field. It is a great intro to multisport events and can even be done as a relay. A portion of the proceeds went to Golden Gate Parks Conservancy. We hope to have another one soon. I was in charge of the bags and food, so I borrowed a big bike trailer from SFBC (Members have access to the fleet of bike trailers) to help with moving things around. The event takes place right near the bike path so I was able to shuttle the transition items to the spot in a few minutes by bike and get my workout in, too!

Photo by Ajay Raj


  

Our participants did really well. We have a strong bunch of young New Waves (front row) that have accomplished great things this year. Mitali is a multiple Alcatraz swimmer and has also done the Golden Gate Bridge, Anaya is youngest girl in the world to swim Alcatraz and Angel has done several Alcatraz swims and the Bridge to Bridge swim. She recently won her age group at Sharkfest Lake Tahoe. We have some fast people in our group. Golda Marcus, a 2 time olympic swimmer, was first one out of the water in 17 minutes! Everyone was done with the swim in 30 minutes. The unique aspect of the course is the currents that run East to West, then West to East, so the swimmers could take advantage of the push. Rebecca and Greg had relay runners and they decided to get back in and swim against the current to the start of the course, because they could! I am also proud of Shannon who who did this as her first open water swim. That is a major accomplishment! Pretty cool!

8/20/14

Bicycle Tour the Steeps of SF

I'm glad this appeared in my Google alerts, as it can be difficult to scan all the events pages to see what rides are happening. SFBC member-volunteer Sindy Cho put together a fun Steeps of SF Ride! Mike and I were looking for something fun and social, and this fit the bill.



I had done one of these a long time ago on different hills and on my mountain bike. My mountain bike was stolen, so I thought my road bike might work. I soon realized that my road bike was not well-suited to super steep hill climbing because of the inability to do sharp turns on the switchbacks. There is not much space between the wheel and pedal. I borrowed another rider bike for some of the climbs and found it to be perfect. Louis had a Trek that had the perfect geometry:


The route took us to the City College area. I kind of tagged along for the ride and did what I could and got some footage. We made a nice pit stop at the Alemany Farmers' Market for fresh organic fruit snacks

Well, at least I made it partway up the hill before putting a foot down!

Awesome views!






The Steep Riders! Photo by SFBC Events Planner Bonnie Walton
In the video you will see my friend Mike championing the hills. This year he has started biking to work on a regular basis and leaving his car at home. He realized it would save him money and stress, and now he bikes at least 50 miles a week and is in really great shape!