Wednesday, May 19, 2010

Time Trials, Bricks, Race Report

Yep, I’m definitely in triathlon training mode. And I love it. Seriously, why did it take me so long to jump on the multi sport bandwagon?! My body is responding to all my workouts so well.

Here’s the latest:

Time Trials. So I did two time trials last week. One for the bike, one for the swim. Yes, I realize these should have taken place the first week of training but whatev. It is what it is and better late than never.

swim – 3 x 300 (:30 RI)  

300’s – 5:41, 5:38, 5:39

So I tried to stay relaxed, but I think l was supposed to push it a little more. I don’t know. I’ve never done a time trial before.

This averages out to: 1:53/100 meters

Wouldn’t it be sweet if I could get that down to 1:35

bike – 25 miles

There is probably a much more scientific and clearly defined way to do this, but I just went to a flat section of road (in my case a paved trail) with as little stops as possible and rode out and back for a total of 25 miles.

12.5 miles – 14.3mph, 14.8mph

I thought I was pushing it a lot more on the way back, but my heart rate was the exact same for both splits so maybe there were just more stops. Anyways, I’ll come back to this same trail and do it again in a month or so and see how I’ve improved.

Wouldn’t it be sweet if I could get that up to 19mph

I also immediately went to my bike shop and got a computer so I can figure out this cadence biz. I know I’m totally inefficient on the bike and that needs to change.

Incidentally, this was also a brick workout because I needed to run 30 minutes w/ 4 stridouts. My first brick of the year. Super successful. It’s so hard to run slow when you get off the bike because you go from fast to foot. Totally deceiving. I kept trying to slow myself down, but it was hard to do.


Totally changing subjects now. Sunday I had a race. A half marathon in preparation for my A Half coming up in a couple of weeks.

I’m so happy with my performance. Especially coming off a week where I did my first 50 mile ride only 3 days prior.

The quick version:

My coach was very specific with where and when he wanted me to hit my splits and it was all based on the course specifics (he is super familiar with the course so he knew it like the back of his hand).

Basically the first 5 miles easy. The next 3 miles an nice flat stretch – drop the pace. Super super slow on a big downhill (he actually suggested that I WALK down it so I could save my legs. I was like. Um, no. So we compromised and I told him I would go down super easy and relaxed). Then run strong back UP the hill and finally drop the hammer in the last 5k.

I knew my body was feeling strong, but I wasn’t really expecting the results I got.

5 miles – 10:06 average pace

felt super easy. Surprised even myself as I was thinking this would only be about a 10:30 pace

5. 73 miles – 9:31 average pace

I dropped the pace to a nice comfortable tempo pace. I knew there was a large downhill and uphill coming so I was just enjoying the flat stretch while it lasted. Still feeling good. No GREAT.

At the end of this 5 mile section, was the downhill/uphill. I cruised down comfortable concentrating on relaxing my arms and jaw. Then we had a nice flat section before we started our accent. Honestly, I didn’t think it was a bad hill at all. It was one of those long gradual hills and I passed so many people. I couldn’t believe it. My confidence was at a all time high.

Before hitting the last 5k, I wanted to make sure my heart rate had recovered a little from the hill to give me a strong finish so I actually didn’t get a whole 5k.

2.4 miles – 8:15 average pace

I must disclose that this course had a sweet downhill finish so that helped A LOT in getting me that 8:15 finishing pace. BUT I sprinted past almost everybody in the last 800meters and I still had more in the tank.

13.19/2:05:29/9:31 average pace

Major success all around! Yep, this triathlon gig is good for me.


ShutUpandRun said...

Cool, good for you, nice nice workouts this week!! I am going to try those 3x300s. I'm looking to mix it up a bit.

Jody said...

Killing it girl! Awesome work! The cadence meter is a great tool to rode efficiently. You want to stay arouses 90 rpms so you just shift to where that happens. Your legs will thank you on the run!

KK said...

Wow! Rip Van Winkle awakes from her hundred year nap from blogland to find you hammering away. Couldn't be more pleased! Seriously, that half marathon performance is top notch. And nice time trials, too. You are going to kill it this summer. It must be the Pepperidge Farm Entertainment Pack :). Congrats!

Amy - the gazelle said...

wow! what a great half! I need to come train with you :)

Also - nice job on your time trials. I've never done any time trials for anything but 100s in the pool.

Can't wait to see/meet you this weekend!

Meg said...

What a fun read, I love your positive and enthusiastic attitude towards all of this HARD work! You have SO much confidence...I'm loving this training of yours, keep us posted!! I can't remember but is this your very first tri training and racing experience??

Chloe said...

CONGRATS on your half! That is an amazing time! It's so hard to get that negative split - so double fist pump for that!

The multi-sport bandwagon is the shit. And Jody is right - match your bike cadence to your run (usually around 90) and your legs will be SO HAPPY when you hop off of that bike!

Hi! I'm Erin said...

Great job on the half!!! You're right; that tri training is doing great things for you.

Staci Dombroski said...

You are awesome!!! It makes me want to try it now!

Running and living said...

Great job! Great job! I think your speed would be better without the turns and the stops. The swim speed is awesome, the challenge is going to be to maintain it for the duration, which you will! And really great HM!

Alisa said...


I haven't done a time trial in the pool in a long time and I've never done one on the bike before.

I have a bike computer but it doesn't have a cadence sensor, I have no idea what a good or bad cadence is---I need to work on this too!

I am so excited for this weekend!

PS Happy birthday!!!!

Anonymous said...

I definitely need to do a time trial for the swim! I am so clueless in the water in terms of all feels the same to me. Great job on the half!

Karen said...

Great job! Looks like you have had good training runs so far. I sad on a previous post that you were scared of the bike leg until recently. Glad to hear I am not the only ond ou there! I am contemplating a 70.3 in September. I could do the swim and run - no problem... The bike freaks me out and I don't know why. For me it might be shifting, I never seem to know what gear I should be in (dork...). Can't wait to see you finish the 70.3!

Amy said...

What an awesome race! Well executed, too. I would have said no to the walking bit too. That just throws everything off. So excited to see how you progress over the summer.

Oh and re: the bike time trial...I really do think that's as scientific as it gets. That's what my coach would tell me to do (out and back flat course).

aron said...

AMAZING job at the half!! wow you totally nailed that :) you are right, this tri stuff IS for you!

RockStarTri said...

Your TTs were solid! While swimming in a controlled environment (ie pool) is very repeatable, realize that there is more variability in biking TTs (temperature, wind, humidity, stops, etc.) even on the same course. That doesn't invalidate your results/data though since they give you a great point for future comparisons.

Also realize the next time you'll do much better since you'll learn how to do the "test." Keep up the good work.

Jamie said...

Awesome job at the half! Glad the tri training is going so well!

Kristen said...

Awesome time trial!! I need to do one of those.

You killed that half!!

You are rockin it girl!

joyRuN said...

NICELY DONE, girl!!!

I'd love to get my bike above 17mph.

Meg said...

HAPPY BIRTHDAY!!!!!!!!!!!! Can't believe we share the same day!!!! I hope you had a fun one with some great celebrating!!

Molly said...

Not surprised you wouldn't walk down that hill tough girl.

Great job with your race pace, I'm looking forward to the day (soon I hope) when I have to hold myself back to a ten minute pace!