Never thought I'd have to buy one of these!...

Now that my LSD runs are actually getting "long" I figured it's time to invest in some proper nutrition/hydration gear.

Today I did my LSD and used the belt for the first time. Wow have I ever been missing out! This thing is a beaut!

Last year my longest run was maybe 1:00:00 to 1:15:00 and I hardly ever drank or ate.

This year, now that my running fitness has increased and my LSD runs are pushing the 2 hr threshold (and since my long term goal is IMC'08!!) it's time I start training my body to take in the proper fluids and nutrition.

It it paid off today as I hit another PB!!

Stats:
LSD run
Duration: 2:06:00
Distance: 16.0 km PB!!!
AvHR: 135 (70% MHR, zone 2)

Recovery spin
Duration: 00:30:00
Distance: 10 km
AvHR: 110 ( < 60%, recovery)

Going to take tomorrow as an active recovery day and do a mild aqua jog; just as a precaution to allow the legs to heal up from today.

Friday is calling for 15C and sunny so I'm hooking up some Tri buddies to do a 2 hr ride in the morning.




~la

Breakthrough week

Alexandr Kolobnev celebrating his Stage 3 win of Paris - Nice (c) Tim De Waele

It's been a breakthrough week of training for me.. or what I like to call an "epic week". :)

My largest volume week of the year ~ 16 hrs


Swimming: 1500 m - 00:45:00 (missed 2 workouts to rest my shoulder)

Biking: 229 km - 9:12:00

Running: 14.1 km - 1:50:00

H20 Running: - 1:55:00

Weights: - 2:00:00

Now all I need is for my shoulder to heal up and I can start logging some decent time in the pool!

Fitness is feeling really good right now. This time last year I was fighting off a bad cold and showing early signs of over training that saw a dramatic drop in my weight as I wasn't eating properly (enough)

Not this season!

I'm following Joe Friel's program and diligently keeping a log of my daily workouts to prevent the mistakes I made last season.

It's all a learning process and my only goals this season are:
1) to have fun
2) to enjoy this wonderful lifestyle
3) to gain as much knowledge from my training and racing to set up up for IMC'08.

14.1

14.1

It's a pretty obscure random number right? Why is it on this particular day, this number is so significant for me? :)

14.1 km is the distance I covered today for my LSD run. This is a huge milestone as 14.1 km is the longest distance I've ever ran since my accident almost 9 yrs ago.

Last year when I began my journey into the amazing world of Triathlon ; because of my disabilities I believed that running anything more then 5 km in under 45 min would be a pipe dream.

Today I am truly living that pipe dream. I am a very lucky man. :)

ahh typical Calgary weather

7:30 am

3:30 pm

Did a nice easy swim this morning working on some TI drills (zipper switch) . Shoulder is still sore (supraspin. tendon) so iced it afterwards, then did a spinning class at the Y.

God I love having my mornings free now. Traffic looked pretty brutal early this am. There were probably hundred's of accidents today because of this snow dump.

It's suppose to be warm the rest of this week so hopefully I can get an outdoor ride in on Friday.

~la

A good way to start daylight savings time.. epic Sunday

Is it just me or has today just flown by! Like many others all over NA, I went around last night and changed all my clocks before bedtime, the whole time thinking.. this feels weird doing this in March. I even forced myself to get to bed "early" to try and get back that lost hour of sleep.... well...

..Getting up for my morning swim was a chore.. let me tell ya LOL

The forecast in Calgary called for a glorious day of sunshine and warm temps so I was eager to get outside on log an epic ride. That's exactly what I did!



My swim was so so... I am still nursing an inflamed Supraspinatus Tendon so I cut my swim short to 1800m.

Swim (45 min)
w/u 500m
50 drill/50 swim x 5
2 x 300 (30").. (ended up being about 60" to rest my shoulder)
c/d 200

My shoulder started feeling stiff and weak near the end of my 300's so it was a good decision to go easy in the pool today.

Did some cross fibre friction massage on the tendon and iced it before I went out on the bike.

The sun felt so warm.. so nice and it wasn't too windy that I didn't want to come inside! I could have ridden all day!

Today was the perfect day to do some exploring so loaded up Elle 2.0 and made my way out towards Sundre Alberta.




All told I logged 3 hrs 49 min and 103 km. Longest ride of the year (thus far!).

Legs feel really good although I need to make a few modifications to my bike set up.

1) I need to get a bracket for my Profile Aerodrink
2) I need to go in an see Mark at Speed Theory for an aero position refit. My position felt a bit "off" today. Probably a good idea to get refit this early in the season anyways.

Updated race schedule ... bring it on!!!

The upcoming season is starting to really take shape now and I've added a bunch of new cycling events. This winter I joined the Speed Theory Cycling Team as a Cat 5 competitor.

In addition to racing in sanctioned ABA (Alberta Bicycling Association) events, our team will also be competing in Crankmasters Cycling Club events as well! Our first event in only 5 weeks away and there is still about 10cm of snow on the ground.. yikes!!!

I'm really excited about this opportunity and it's going to be such a blast meeting and riding with people who share such a passion for cycling. I'm also looking forward to the experience of just the bicycle racing itself as it should really help my riding skills...

... and we all know that in Triathlon.. it is all about the bike! :)

Very soon it will be time to fire Elle 2.0 up!