Training Recap 7.31 – 8.6 + Four HIGHS from the past 2 weeks of training

I don’t loooove blogging about my training when it isn’t going as planned and the past 3 weeks have not gone as planned, hence the lack of posting last week. Between my lower leg injury and then my car accident, I haven’t been able to run for three weeks. It has certainly been frustrating at times. The hardest part is that I am on a race timeline with 70.3 World Championships less than 5 weeks away. I wrote more about my feelings in this Instagram post.

Instead of dwelling on what I can’t do, here are some training highs from the past couple weeks:

  1. I can swim and ride my bike! Running has my heart, but I also love riding my bike (I tolerate swimming and like it when I am done (; ). When dealing with an injury, I definitely have moments where I am mad at my body and don’t really want to do anything because I can’t run. As soon as I get on my bike or push myself in the pool, I am quickly reminded that I am so stinkin’ lucky to have a mostly healthy body that can do pretty amazing things even if at the moment, running isn’t it. 
  2. Last Sunday, I finished 2nd at the Colorado State Road Race (SW 3). It was such a fun day with some of my favorite people.
  3. I am feeling more rested than usual. Running really takes it out of you! While I generally love the sore muscles and tired body that comes from pounding the pavement, I am embracing a little bit of extra energy these days.
  4. I rode a solo, serene and seemingly effortless century (100 miles) yesterday. I planned on riding long, climbing some mountains and getting lost but I wasn’t really planning for 100 miles. When I still felt great at 75 miles, I figured 25 more was a good idea. It was a fun (and necessary for my mental health) training day that wouldn’t have been had if I was tied to my training plan.


Weekly Training Recap 7.24 – 7.30

Monday

  • AM Easy ride 1 hour
  • PM Strength 40 minutes, straight swim 25 minutes

Tuesday  

  • AM Swim 1 hour
  • PM TT bike workout 2 hours with 6×10 minutes at HIM pace

Wednesday 

  • AM Swim 1 hour 10 minutes
  • PM Core strength 20 minutes, Indoor cycling 1 hour

Thursday 

  • AM Swim 1 hour
  • PM TT ride 2 hours

Friday Rest

Saturday

 Race “training” day – I had been signed up for Boulder 70.3 and so I opted to turn the swim and bike into a solid training day and pull out after that. My swim and bike times were good but I didn’t feel great. Knowing that I wouldn’t be finishing the race and not having any sort of taper (besides not running and resting on Friday) made a 55 mile time-trial bike effort hurt. Regardless of how I felt, I know that this was a great day of training that will benefit me in races to come.

Splits according to my Garmin: Swim 31:59, 1:26/100 yards; Bike (short) 2:26:04, 22.2 mph

Finished the day with an easy 50 minute recovery effort ride

Sunday 

Ride 6 hours 8 minutes, 100.5 miles

Totals:

  • SWIM 4 hours 10 minutes
  • BIKE 15 hours 20 minutes 
  • RUN zero hours zero minutes
  • STRENGTH 1 hour

20 hours 30 minutes

Even though my training isn’t going exactly as I had expected in my final lead up to 70.3 worlds, I am trying to remind myself that I have had a lot of great training that isn’t just going to go away if I can’t run for a few weeks. I’ve got my fingers crossed for some easy run/walking this week but I am also mentally prepared if my body isn’t ready. 

I hope your week is off to a great start! 

Healthy Regards,

Hayley

 

 

Weekly training recap: Recovery + Race

7/3/2017 – 7/9/2017: Recovery week + training race

Monday – Rest day! My first one in 4 weeks, this was so needed!

Tuesday – Run 1 hour, 4 x 1 minute hill repeats, cool down to 9 miles; Strength 30 minutes + Straight swim 25 minutes

Wednesday – AM: Masters Swim 1 hour  NOON: Easy run 40 minutes PM: Teach indoor cycling 1 hour

Thursday – Group ride 2 hours + core 10 minutes

Friday – AM: Masters Swim 1 hour PM: Easy ride 1 hour 55 minutes

Saturday – Easy run 1 hour

Sunday – Olympic Distance Triathlon! 2 hours 25 minutes

Last week was a welcomed recovery week after three consistent build weeks (recaps here and here). I definitely needed it! I also had the opportunity to string together a swim, bike and run on Sunday at the Boulder Peak olympic distance triathlon.

This race was a fun way for me to practice racing without the stress of a longer goal race. Triathlon races can be overwhelming at times! There is a lot of coordination, equipment and things to remember in the days leading up to the race and on race morning so it was nice to have a low pressure race to practice all of this.

My 3 biggest goals for this race were:

  1. Feel good on the run
  2. Practice nutrition
  3. Have fun!

Brick runs have been tough for me since getting back into triathlon and while my run performance at St. George was hindered due to other issues, it didn’t help with my triathlon run confidence. With that in mind, I really needed a confidence boosting run and knew that the shorter distance and low pressure race would be a good time to hold back a bit on the bike in order to run strong.

I had some fueling issues at St. George and while an olympic distance triathlon doesn’t require a huge focus on race fueling, I knew it would still be a good opportunity to practice taking in calories at race intensity. Finally, I really just wanted to have fun with this race. Triathlon is my hobby and brings me a ton of joy but it is also a lot of work and provides it’s fair share of difficult moments. I definitely wanted to do this race as a reminder of why I love this sport.

I am happy to report that the race was a big personal success. I felt great on the run, practiced fueling with no tummy issues (woo hoo!) and I had SO much fun. My performance was not perfect but I met all three of my goals and finished happy. I even walked away with an AG win! It was exciting for me to feel great AND finish well. St. George 70.3 was a huge milestone in my return to triathlon but this race, although low-key and not a goal race, still felt just as important. I walked away encouraged and excited.

 

Healthy Regards,

Hayley

 

 

 

Training Summary 4.6 – 4.12 + a grab bag of random topics.

Hello and Happy Monday! 

Man I am really trying to work on my blogging game. I love using this space but my weeks these days are go-go-go and before I know it’s Friday, I am recovering from the week, getting ready for the weekend and I have posted once all week…

I am gladly accepting advice on this. 


 Anyways to the sorta main topic of the day… training! Or maybe the intro to the main topic… 

I am a firm believer in pushing my physical limits. Maybe to a fault (which is why I should listen to my coaches more) but how will you ever know your limits if you don’t go past them, right? 

I may have gone past my limits last week into the beginning of this week. By Thursday afternoon I found myself completely depleted and Friday was spent on my bum eating. 


Monday: AM: Easy base ride 2 hours. PM: 1 hour hot yoga. 

Tuesday: 4.5 hour amazingly painful mountain bike ride. This is when I started to hurt. But the ride was epic. We had amazing views of the Ocean and Los Angeles the whole time plus this is the only ride of the week I do with anyone else and that someone else happens to be my favorite cycling buddy so it was most definitely worth it. 

Wednesday: 2 hour ride with pyramid of power intervals. 

Thursday: And this was where I fell apart… I headed to a local Thursday night race, did a little warm up, found out I was racing with mostly men and headed to the start. It was over pretty quickly for me. With the first effort I realized I had nothing in my legs. I went off the back of the pack after a technical turn, soft pedaled the rest of the lap and headed straight to the car. My first DNF was disappointing but with a bigger race coming up on Sunday I found no use suffering to chase the group for the next 45 minutes. Got in about 1.5 hours of mixed riding. 

Friday: Sleep, eat, sleep, eat, watch TV, eat, sleep. 

Saturday: 1.5 hour pre race ride. Basic upper body/core strength and good stretch 30 minutes. 

Sunday: Race day! 

I upgraded from a 4 to a 3 after my last race so I was excited/nervous for my first Pro 1-3 race. Redlands also happens to be a race that draws all the best amateurs and some pro’s that are not racing elsewhere at the time. I was intimidated by the field size, I don’t know the exact number as results have not been posted but I want to say there were around 50-60 of us. 

The race was a 50 minute criterium and a VERY technical course figure 8 type course. Besides the one straightaway through the finish it seems as though you are always turning, which can be tricky especially in a field this size. 

10516597_10153345759527873_1278057292711052821_nThe start!

It was a rocky start for me. I was the 4th row back and the girl right in front of me had some issues getting going. She fell over and I was caught up in that and also took a topple. With the field in the distance starting at a fast pace I hopped back on my bike as quickly as possible and spent the first 3 laps chasing the field. It was a great warm up (;

I finally caught up to the peloton and spent some time in the back attempting to recover. Unfortunately the back of the peloton was not the place to be. With every turn a little time was lost as I found myself behind riders braking, this meant I would have to sprint to catch up to the group after every turn. With 6 turns in a .7 mile loop I figured this was not the best position to be in so I started to work my way up in the field. 

I hung out mid pack for the middle part of the race. The pace felt good but I noticed women were being dropped. The most frustrating part of this race was how good I felt but not being able to show that in a result. My fitness level was not holding me back. The technicality of the course however and my experience was. I seemed to lose a few wheels every turn. I realized post race that a better position for me would have been closer to the front of the peloton. There is less traffic up there so it is easier to take a corner at full speed. 

Going into the second to last lap I found myself at the front of the peloton. Feeling good I did my best to keep my position. Going into the last lap however there was lots of jostling for the best position and I fell back to the middle of the main pack. Unfortunately I was not positioned well for the final lap and with all the corners it was nearly impossible to move up before the final sprint. I ended up finishing with the main pack but not in the top 10. 

Wins: 

  • Working my way up to the peloton after a rough start. 
  • Staying with the lead pack in my first pro 1-3 race. 
  • My fitness! After I was with the peloton it was easy to stay there. 
  • I learned a lot about positioning! Near the front is better even if it means you have to work a bit harder. 

Opportunities for growth:

  • Positioning! 
  • Fighting for a good position going into the final lap.
  • Yep, mostly positioning. 
  • Try to start at the front, so you don’t get caught behind madness.

I cooled down after the race and finished the day with 2.5 hours riding. I headed to the gym later in the afternoon for an hour of strength. 

A slightly smaller week of 14 hours on the bike, 1 hour hot yoga and 1.5 hours of strength. 

 

Healthy Regards,

Hayley

 


 

How was your weekend?

What are your thoughts on pushing your physical limits? Is there a time and place for it?

Fellow bloggers… any tips for posting more consistently?

 

 

5 Things I Learned From My First Road Bike Race

On Saturday I did my first road bike race.

Boulevard Road Race is a well-known season opener road race for Southern California cyclists. It’s known for its tough course and cold conditions (for us socal’ers). The course starts with a long down hill, essentially the whole first half is slightly down. This means the second half is all up with about 1500 ft of climbing in 10 miles. My category did the loop twice for approximately 45 miles.

I did not finish as well as I had wanted but I did have a ton of fun and learned a lot about this sport! 


 Announcement  

Here some lessons I learned about bike racing:

1. This ish is not easy! I have done my fair share of high level racing but road racing is a completely different animal. I was extremely humbled by this race. 

2. Hold back. The group started almost painfully slow. It would have been easy to get ahead of myself and try to lead from the front or worse, surge ahead. Be patient the work will come. 

3. Be ready to put in a big effort and then recover quickly. Again, one minute you are moseying along and the next you are surging ahead to stay with the group. Interval training takes on a whole new meaning in road racing. 

4. Experience could be king. Of course I can’t completely give testament to this yet however success in bike racing seems to be attributed to a lot more than fitness. 

5. Don’t be fooled by fancy bikes or gear. Yeah having a nice bike is cool but there are quite a few of the nicest bikes in the back and just as many “average” bikes in the front. It’s all about the rider, not the bike, silly Lance Armstrong. 


 Overall it was such a great experience and way to challenge myself. Something I would recommend for every triathlete! 

Here is a funny blog post about the race. It’s mostly true, I see why riders make excuses on this one. 

Oh and unfortunately I did not take any pictures Saturday as I was embracing this new experience but of course I took a picture of what I ate after:

photo

This delicious Acai Bowl from Whole Foods, topped with banana, granola, honey and cocoa nibs. 


Healthy Regards,

Hayley 

Have you ever done a bike race? What was your experience like?

How have you challenged yourself with racing or training? 

What is something fun you have had to eat in the past week?