I did my first tri of the season on Saturday. It was the Rigby Lake Triathlon. A beautiful day... but it sure started out wrong! I left home at 6:15... arrived in Rigby at 7:30 for a 9am start. Good thing I got there so early... I got one of the last parking spots there! I got my bike off the car and started pumping up the tires... only to break the valve stem off the rear wheel. Shit. I don't know how to change a tire. Luckily for me two things were going my way. One - Brent had stashed a spare tube in the car (actually, he won it last year at Blackfoot and never had put it away). Two - Dean Rose was there and he fixed my flat!
The swim went well. It was COLD. The guy said it was 60 degrees but NO WAY... It had to be in the fifties. I'm guessing 60 was at the shoreline. Thank goodness for that new wetsuit! I finished the half-mile swim in 13:25 then trucked up the long bank through the stickers and grass.... through the playground (with a lot of kids playing) and into the transition area. A "stripper" pulled my wetsuit off for me (that was waaaay cool) and by the time I got to my bike I was at about 16 minutes.
Off I went... on the long walk with the bike through the staging area and out of the parking lot... about 300 yds before they'd let us mount up.
The bike started off rough. I lost my bike computer in the first half mile... Damn. It was brand new! Then... following the four people who beat me out of the water and the one guy who passed me in transition.... hunkered down on the aero bars and rode right PAST THE BIKE TURN and ventured into town... a THREE MILE unnecessary excursion. Yup. We were lost. But we turned around and found our way back... only to have most of the field in front of us by this time. SHit again. I pedaled my way past 24 people though on the bike course and actually felt pretty good by the end of it.
The run took us around the lake and back onto those country roads. I did BETTER on the run than I did on most of my tris last year, but I'm still not to the point where I can keep the pace I want. I finished in 1st place overall - Athena division - and about 5th place overall for women. I'm not too disappointed with that... especially considering my bike detour. I know I'll be better next time. Plus, the woman who won the overall - A REAL STUD - was only about a mile ahead of me so that was waaaaay cool just seeing her still on the course halfway through the run! :)
Even with the mishaps, I had a lot of fun... so much so that I'm wanting to do the Boise Spudman (Olympic) on June 9 (my anniversary!!!)... but gotta talk the hubby into going with me. Perhaps he'd be willing to do it... He's in pretty good shape right now and he'd do well. Otherwise, the "wonderful" Blackfoot Sprint Tri is on June 16. Perhaps it will be more organized this year.
Caroline "Smitty" Faure
The Ideal Triathlon: Swim, Swim, Swim!
Sometimes It Sucks...
But the Finish Line is Worth It!
UPCOMING WORKOUTS
January 1-6
Tues--choice
Wed--Bike 1:15, fast pedal 10 x 1 minute with 2 min rbi (fast pedal is high cadence, LOW pedal tension, probably your lowest gear. this is a neuromuscular effort)
Thur--1)swim 30 min, drills. 2) run 30 min easy
Fri--core and/or stretching. maybe just some stabilization exercises or isotonic core, do not stress your back
Sat--Brick: bike 45 min, cadence 90+, then run 15 min at tempo pace (heartrate 145-150)
Sun--bike 1:30, stomps 4 x 10 seconds, rbi 5 min. (can do the stomps on the bike and cross train the rest)
January 7-13
Mon--1)swim 1 hour, 1 x 300 easy, 6 x 50 drills, rbi 40", 5 x 100 mod, rbi 30", 8 x 50 tempo pace, rbi 30", 2 x 100 tempo pace, rbi 30", 5 x 100 mod, rbi 50", 1 x 300s 2) run 45 minutes
3) upper body weights/core/stretch as tolerated
Tues--Bike 1:30, fast pedal 5 x 2 min, rbi 3 min, 1 leg intervals 2 sets 4 x 30 seconds
Wed--Brick, bike 30 minutes--warm up 5 minutes, then 5 minutes tempo 160-170 watts, followed by 5 min easy pedaling at cadence of 95-100. repeat 5 min tempo, 5 min rec, 5 min tempo. Then 2) run 30 minutes
Thur--core and/or stretch
Fri--1) bike or cross train 1:15 2)run 45 minutes 5 x 8 min run/1 min walk (or you can cross train for the whole 2 hours.
Sat--bike 45 minutes fast pedal 5 x 3 min, rbi 2 min. cadence over 100
Sun--bike 1:30, ok to cross train
Tues--choice
Wed--Bike 1:15, fast pedal 10 x 1 minute with 2 min rbi (fast pedal is high cadence, LOW pedal tension, probably your lowest gear. this is a neuromuscular effort)
Thur--1)swim 30 min, drills. 2) run 30 min easy
Fri--core and/or stretching. maybe just some stabilization exercises or isotonic core, do not stress your back
Sat--Brick: bike 45 min, cadence 90+, then run 15 min at tempo pace (heartrate 145-150)
Sun--bike 1:30, stomps 4 x 10 seconds, rbi 5 min. (can do the stomps on the bike and cross train the rest)
January 7-13
Mon--1)swim 1 hour, 1 x 300 easy, 6 x 50 drills, rbi 40", 5 x 100 mod, rbi 30", 8 x 50 tempo pace, rbi 30", 2 x 100 tempo pace, rbi 30", 5 x 100 mod, rbi 50", 1 x 300s 2) run 45 minutes
3) upper body weights/core/stretch as tolerated
Tues--Bike 1:30, fast pedal 5 x 2 min, rbi 3 min, 1 leg intervals 2 sets 4 x 30 seconds
Wed--Brick, bike 30 minutes--warm up 5 minutes, then 5 minutes tempo 160-170 watts, followed by 5 min easy pedaling at cadence of 95-100. repeat 5 min tempo, 5 min rec, 5 min tempo. Then 2) run 30 minutes
Thur--core and/or stretch
Fri--1) bike or cross train 1:15 2)run 45 minutes 5 x 8 min run/1 min walk (or you can cross train for the whole 2 hours.
Sat--bike 45 minutes fast pedal 5 x 3 min, rbi 2 min. cadence over 100
Sun--bike 1:30, ok to cross train
My Boy!
Scratch
6 comments:
Is this from last year? The Rigby tri hasn't happened yet?
Your blog keeps getting better and better! Your older articles are not as good as newer ones you have a lot more creativity and originality now keep it up!
[url=http://vioperdosas.net/][img]http://vioperdosas.net/img-add/euro2.jpg[/img][/url]
[b]software reseller australia, [url=http://sapresodas.net/]selling software to[/url]
[url=http://sapresodas.net/]coreldraw 9 download[/url] adobe photoshop cs4 serial code software in ontario canada
software services sales [url=http://sapresodas.net/]oem software sale[/url] common office software
[url=http://sapresodas.net/]adobe software support[/url] adobe software for sale
[url=http://sapresodas.net/]microsoft 3d software[/url] rules of order software
point software price [url=http://vioperdosas.net/]Security 2009 Retail Price[/url][/b]
Predilection casinos? grill this untested [url=http://www.realcazinoz.com]casino[/url] burrow and imitation online casino games like slots, blackjack, roulette, baccarat and more at www.realcazinoz.com .
you can also look after our untrained [url=http://freecasinogames2010.webs.com]casino[/url] orientate at http://freecasinogames2010.webs.com and fructify in reasonable unrelenting currency !
another late-model [url=http://www.ttittancasino.com]casino spiele[/url] purlieus is www.ttittancasino.com , because german gamblers, withstand temperate unrestrained online casino bonus.
top [url=http://www.xgambling.org/]free casino games[/url] brake the latest [url=http://www.realcazinoz.com/]free casino games[/url] free no store hand-out at the best [url=http://www.baywatchcasino.com/]casino online
[/url].
[url=http://www.onlinecasinos.gd]Online casinos[/url], also known as reasonable casinos or Internet casinos, are online versions of important ("chum and mortar") casinos. Online casinos facilitate gamblers to filch up and wager on casino games all antiquated the Internet.
Online casinos customarily construct on the securities altercation odds and payback percentages that are comparable to land-based casinos. Some online casinos contend higher payback percentages in the resort to of affair extend games, and some phylum honoured payout section audits on their websites. Assuming that the online casino is using an correctly programmed casual teenager up generator, proffer games like blackjack be blessed an established congress edge. The payout participation instead of these games are established via the rules of the game.
Uncountable online casinos sublease or apprehension their software from companies like Microgaming, Realtime Gaming, Playtech, Supranational Artfulness Technology and CryptoLogic Inc.
Post a Comment