Weekly Activity Report 03/29/2015

Below are our steps from Fitbit as well as swim, bike, run, and strength training totals from last week.

Weekly Activity Report ending 03/29/2015:

Emily –
65,630 steps (daily average 9,376)
Run 2 miles
Bike 42.4 miles
Swim 300 yds
Strength 30 minutes

Nick –
75,764 steps (daily average 10,823)
Run 10.9 miles
Bike 10 miles
Swim 950 yds
Strength 29 minutes

Buying a Tri Bike

After speaking to the owner, Jason, at Endurance House Delafield and doing a little online research on Slowtwitch and other resources I realized getting fitted before you buy a bike is the way to go.   Nick and I scheduled our bike fittings.  Mine was a little over a week ago, and Nick had his this past weekend.

The fitting process took 1 1/2 – 2 hours per person.  The following is a basic breakdown of the fitting process.  Prior to getting on the bike, the fitter asked about past injuries or pain, riding experience, as well as racing goals.  He then had me warmup on the bike and video taped me riding.  Next I got off the bike and the fitter checked my flexibility.  He made adjustments to the bike along the way, then hooked up a power meter and added resistance to the pedals. Once he made final adjustments and ensured my comfort, he videotaped me again riding the bike.  He showed me the videos side by side to compare form in the before and after.  Once I was off the bike, he took final measurements and made recommendations on which bikes would best fit me based on my stack and reach.

After having a little over a week to ponder my bike options, I found myself still unable choose a bike.  After Nick’s bike fitting on Saturday, I asked the fitter a few more questions and finally decided on a bike, a 2015 Quintana Roo CD0.1 (pictured below).  The shop coincidently had my size in stock, so after they adjusted the bike to my measurements, I was able to take it home with me!

2015 Quintana Roo CD0.1

Nick took a little while to make a decision in the store, but ultimately chose to go with a 2014 model BMC TM02.


Weekly Activity Report 03/22/2015

Below are totals for last week in each discipline as well as our steps as calculated by Fitbit.

Weekly Activity Report ending 03/22/2015:

Emily –
82,175 steps (daily average 11,739)
Run 9 mile
Bike 41.5 miles
Swim 3025 yds
Strength 32 minutes

Nick –
97,960 steps (daily average 13,994)
Run 12.5 miles
Bike 50.4 miles
Swim 2150 yds
Strength 18 minutes

Galveston Relay Five Weeks Away

It’s getting close, less than 5 weeks away from the Galveston 70.3 Relay.  We ran 8 miles this weekend  and I felt great, despite starting the run with a wave of nausea.  I hate to admit it, but I haven’t spent much time on the treadmill this winter, so I was a little concerned with my ability to complete longer distances on the road.  My legs were moving and I had no problems navigating the hills.  I really believe the hours on the bike trainer have improved my run.  I now have no doubt that I can complete the half marathon without a hitch.

We’ve been preparing for the trip.  The flights are booked and sleeping arrangements have been made.  Our schedule is tight and filling up quickly.  I’m looking forward to visiting with friends and family, and of course, participating in the race.

What a Great Run

Saturday, we decided to head out for a run.  The weather wasn’t great, it was a bit on the cold side and windy.  When we walked out the door I said to myself, “if I get uncomfortable, I am going home.”  At the same time Emily as having some nausea issues and wasn’t feeling it either.  Regardless of the discomfort, we started the run.

As we got up the road from the house, the wind blew hard and bit any part of my exposed skin, but we went on.  By the end of the first mile, the weather wasn’t as painful.  Overall we were at the start of a pretty good run and finding new paths to explore.

By mile three we found our way into a park we hadn’t seen before and were able to run through an arboretum and do a little trail running.

From mile 3 to mile 6 we ran through a couple of neighborhoods looking at some houses.

Rounding out the first 10k, we were in the park near our house and by that point decided that we might as well finish off the 8 miles we had planned.  By the time we got back to the house I had logged 8.5 miles and had gas left in the tank to keep going.  I am really excited about todays run and feel like I owe a lot to the cycling I have been doing for the lack of muscle fatigue in my legs and my calmer than normal heart rate.Watch Picture

At around 7.5 Miles I took this picture.  This is when we figured out that we were both developing a blister on our right feet.

At around 7.5 Miles I took this picture. This is when we figured out that we were both developing a blister on our right feet.

At the beginning of the run when Emily was showing off her, I don't feel good face.

At the beginning of the run when Emily was showing off her, I don’t feel good face.

In Search of a New Bike

We have our sights on the Racine 70.3 in July.  Our mileage has really been on the rise lately.  With the race only 4 months away, we decided to start looking at tri bikes.  While there isn’t much of a selection in the area, we did find a tri shop just west of Milwaukee, about an hour and 20 minutes away.

I called the shop and spoke to the owner.  He suggested to get fitted before buying a bike.  This was a new concept to me, and I was a bit hesitant.  I thought you bought the bike, then got the bike fitted to you.  So the research began.  And in fact, it is common practice to get fitted for a bike before you buy.

The fitting will last approximately 2 hours with a certified bike fitter.  He will interview me about my riding preferences, take measurements, and identify the optimal position and fit to maximize comfort, aerodynamics, and power output.  He will then suggest bikes that will best fit me.

I am looking forward to my fitting this morning, and am a little nervous.  I’ll post updates as we progress with purchasing new bikes.

A Week of Physical Recovery from Mental Hardness

Last week was a very much anticipated recovery week.  My body was really ready for a break, after pushing it the last few weeks.  And by ‘ready for a break’, I mean, I just wanted to be lazy all week.  I was having a hard time finding motivation to do my workouts.  In fact, I pushed several workouts to the next day and skipped a couple of them this weekend.

Once I did finally conjure up the energy to actually do a scheduled workout, it became difficult for me to keep it easy.  My bike workouts were the hardest for me, in that I had a difficult time slowing myself down.  I guess it’s an all or nothing way of thinking for me.  On Tuesday, I had a 30-minute ride on the trainer, no sprints, at moderate effort.  When I first got on the bike, I immediately felt the need to shift into a hard gear and really push myself.  I had to pull in the reins, so I put my headphones in and lost myself in the music, making it easier to relax a little.

My Thursday ride was another 30-minute ride on the trainer.  This time, though, at an easy effort and a high cadence.  My goal was to complete it with at least an average of 100 rpm.  Wow, I didn’t realize how difficult this could be.  My normal cadence is 85-90 rpm, but to keep my legs moving at over 100 rpm, that took some effort.  Approximately 5 minutes into the ride, I decided I would stop halfway through.  I would let myself only do 15 minutes.  Once I hit the 10 minute mark, I decided to make the ride 20 minutes.   And somewhere around 15 minutes into the ride, I knew I could finish the entire 30 minutes.  My legs were burning and I wanted to coast for a few minutes, but I knew if I did I wouldn’t benefit as much from the workout.  So I kept pedaling, listening to upbeat music to keep my motivation elevated.  The 30 minutes finally came to an end, and my average cadence for the ride was 100 rpm.  Success!

Because we are still working on form and slowly increasing distance on our swimming, the workouts did not change this week.  Saturday I had a realization about my breathing while swimming.  It’s a bit difficult to explain.  I was basically swimming in steps and wasn’t doing everything in a fluid motion.  So my stroke and breathing were separate, causing my stroke to be a bit choppy.  When I finally realized that I should turn my head to breathe while my hand is entering the water (rather than after my hand entered the water and was fully extended), this vastly improved my stroke/breathing fluidity.  I was able to keep my stroke rate consistent as opposed to nearly stopping the momentum when I had to breathe.  I immediately felt like I was swimming faster, but habits are hard to break.  I anticipate once I can consistently breathe with the stroke, my speed will increase.  I was having technical difficulties with my watch, so I could not immediately see the benefits to this change in form.

I only completed one run this week (see above lack of motivation).  I did both of my strength training workouts but reduced it to just one set of reps per workout.  I was really trying to give my body the break that it needed (and deserved).  I’m looking forward to getting back into my normal routine this week.  I seem to thrive better on longer workouts.  Recovery weeks tend to bring out the lazy in me.