had 4.75 gears today...but started 70 guys back.
19th overall, prolly 14-15th in the 35+ race.
Check the pic:
http://www.cyclingnews.com/cross.php?id=/photos/2006/nov06/baystate06/112506ecCROSS_STRLG_R2_B
Tuesday, November 28, 2006
Monday, November 20, 2006
cros : finding 5th gear
3rd in the Lowell CX race Sunday. A masters, some fast dudes.
I need to refine 3 things:
1) my warm up, bring a trainer as I tend to just "cruise around"
2) my start...see the WU, I need to be faster from the gun.
3) 5th gear, I am almost there. I have 4.5 but need a few more key sessions to get 5th gear and ride with the leaders.
I need to refine 3 things:
1) my warm up, bring a trainer as I tend to just "cruise around"
2) my start...see the WU, I need to be faster from the gun.
3) 5th gear, I am almost there. I have 4.5 but need a few more key sessions to get 5th gear and ride with the leaders.
Tuesday, November 14, 2006
getting my swerve on...
so the time changed and I am all of a sudden motivated to train??? Not sure why. I have rekindled my love for cyclo-cross and even signed up for Nationals in RI...that should be a royal flogging for sure! It will be 12 years of racing cross for me, wow the sport has grown in the US since then.
I have been on a major run focus too, 40 runs in 40 days..nothing hard, just daily 4 milers to keep the economy up.
On top of that, throw in 2 rollerskis, and even some general strength for vanity:-) and I am back after it. Not huge hours, but hours and consistency, that is really the key in long term endurance development. We need to get out of the "today's workout" mentality and get more to the "everydays workout" process. This will bring results guaranteed.
The PBM Athletes are racing fast and wrapping up the season strong...shout outs to Liz W., Marty C. and Rick M. for strong races at IMFL and 70.3 Worlds...time for some down time.
Chat soon.
KP
I have been on a major run focus too, 40 runs in 40 days..nothing hard, just daily 4 milers to keep the economy up.
On top of that, throw in 2 rollerskis, and even some general strength for vanity:-) and I am back after it. Not huge hours, but hours and consistency, that is really the key in long term endurance development. We need to get out of the "today's workout" mentality and get more to the "everydays workout" process. This will bring results guaranteed.
The PBM Athletes are racing fast and wrapping up the season strong...shout outs to Liz W., Marty C. and Rick M. for strong races at IMFL and 70.3 Worlds...time for some down time.
Chat soon.
KP
Wednesday, August 09, 2006
Saturday, July 29, 2006
Placid Report
I was not going to post this as I dont think my race execution was very good....but after a week, I changed my mind!
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Pre-race:
Wed: drove over from ME as I knew if would be a long day with the family in the car. Arrived in LP ~6:00PM grabbed some pizza at Mr Mikes (this would be the only meal I ate out all week…get a room with a kitchen for sure!)
Thurs: AM, up and into town ~7:45, swam 1 loop of the course…EASY in 29:30 (this will be relevant on Sunday), then back to the room for some rest and catch up on the Tour. In the afternoon I rode 65min with 4 x 90sec at threshold watts. Felt lousy…usually a good sign for meJ
Fri: no training. This was my “social” day. I went to the expo (bought nothing, but you can buy anything with the IMLP logo on it!) got my packet and was weighed (in clothes 146 pounds) then back to the room for more time on my back.
Sat: my usual pre-race workout 1 hour total with 15min swim, 30-35min bike and 10min run all with 2 x 30sec pick ups. Starting to feel better. Check the bike over and turn it over to transition…in the pouring rain.
Race Day:
Up at 3:30 AM for a Boost and 2 packets of oatmeal, a banana and some maple syrup ~800kcal. In the car and on the way to town at 4:40AM. Had to park ~1 mile from transition. Walked to transition in the rain, pumped tires, checked bike again and walked back to the car…realized I had left my wetsuit draped on my bike…DOH! Walked back to transition to get suit. Down to the water and in my suit at 6:20, in the water at 6:30, swam 2-3 minutes easy then went to the second row about 20 feet off the end of the dock.
Swim: the gun goes off…then the melee starts. For the next 4200 yards I was kicked, punched, shoved, swam over, swam by…etc. I NEVER got clean water or a good draft. My first lap was 30:40 (remember the 29:xx from Thursday WTF?). during the middle of the 1st loop some idiot grabs me by the ankle and pulls me back 6-7 feet as he slingshots by…so I grab is wetsuit by the back and pull him back…he then proceeds to punch me square in the jaw…this is 100% truth here folks. It gets ugly out there. The second loop was actually slower and just as rough for a swim of 1:04…goal was 58-59min.Damn. Long run to T1, put on helmet, socks and shoes, long run to bike.
Bike: within 100 feet of T1, both my bottles (500 cal each) eject from the cage and I don’t stop…this would be crucial. So I keep pedaling and just focus on my pace. Goal watts are 190 average and ~200 normalized with a cap of 250w on any hill and coasting above 30mph. Luckily I had 8 gels and 2 power bars on board so I could “freelance” the nutrition a bit and try to stay on track. Took Gatorade at every aid station and 1 or 2 waters for the 112 miles. My cages sucked so I lost pretty much everyone. Pee’d 9 times on the bike (and no, I did not stop).
Was flying by people and felt like I was soft pedaling the whole time. Then at ~mile 45 I get a draft penalty on an uphill 7mph spot where there are like 20 people around and no where to go…totally bogus. Even the people around me yelled at the marshal, he just had my number and I was hosed. 4min in the penalty box out on course. Uggh. So anyway, 5:22 bike split was actually a 5:18 and would have been 2nd in AG.
Run: I hit t2 in around 70th overall, including 35 pros I think, so I am feeling good. My legs feel like they rode 12 miles, not 112. I am fired up. Quick transition, new socks (see the number of pees above to know whyJ), my visor and a flask with ~350cal in it. My stride comes right to me. I feel awesome. Heart rate is actually settling to high Z1 low Zone 2. Start clipping off 7:20’s to 7:30’s…whoa, a bit fast, but it feels so easy. So I start to walk the aid stations to try to slow down. Still running 7:45’s. back to town and hit the 13 mile mark in 1:37…7:30 pace. Hmmm. Did I just run to hard? I head back out, at mile 15 I feel a bit of fatigue, but I should right, this is an IM! Mile 16, the stomach is revolting. I walk the aid station and get some Gatorade and water in me…by mile 17 the stomach is in full shutdown mode. I am dry heaving, cramping, dizzy, wobbly legged. I looked like Chris Legh from the Gatorade commercial. This gonna be a long 9 miles. My stomach never came back; I shuffle/walked the next 9 and was passed by 120 people in the process. DAMN! Finally with ½ mile to go I muster a fast jog and onto the oval. I crossed the line and felt fine. I was pissed though. Erika had left the finish chute as she had expected me 40 minutes earlier and was checking to see if I was in the med tent!
So finish time was 10:40, 40 in AG, 173 overall from 2100+ finishers. I was not happy about my execution but was happy to be finished. I promptly ate 2 cheeseburgers and some ice cream!
Some lessons for the next one:
get my position on the bike more aero and ride just as fast with fewer watts.
Swim the first lap harder to get in some “clean” water
Buy some new bottle cages!
Run even easier the first 13 miles. The IM really comes down to being able to run from mile 16 on…and I could not.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Pre-race:
Wed: drove over from ME as I knew if would be a long day with the family in the car. Arrived in LP ~6:00PM grabbed some pizza at Mr Mikes (this would be the only meal I ate out all week…get a room with a kitchen for sure!)
Thurs: AM, up and into town ~7:45, swam 1 loop of the course…EASY in 29:30 (this will be relevant on Sunday), then back to the room for some rest and catch up on the Tour. In the afternoon I rode 65min with 4 x 90sec at threshold watts. Felt lousy…usually a good sign for meJ
Fri: no training. This was my “social” day. I went to the expo (bought nothing, but you can buy anything with the IMLP logo on it!) got my packet and was weighed (in clothes 146 pounds) then back to the room for more time on my back.
Sat: my usual pre-race workout 1 hour total with 15min swim, 30-35min bike and 10min run all with 2 x 30sec pick ups. Starting to feel better. Check the bike over and turn it over to transition…in the pouring rain.
Race Day:
Up at 3:30 AM for a Boost and 2 packets of oatmeal, a banana and some maple syrup ~800kcal. In the car and on the way to town at 4:40AM. Had to park ~1 mile from transition. Walked to transition in the rain, pumped tires, checked bike again and walked back to the car…realized I had left my wetsuit draped on my bike…DOH! Walked back to transition to get suit. Down to the water and in my suit at 6:20, in the water at 6:30, swam 2-3 minutes easy then went to the second row about 20 feet off the end of the dock.
Swim: the gun goes off…then the melee starts. For the next 4200 yards I was kicked, punched, shoved, swam over, swam by…etc. I NEVER got clean water or a good draft. My first lap was 30:40 (remember the 29:xx from Thursday WTF?). during the middle of the 1st loop some idiot grabs me by the ankle and pulls me back 6-7 feet as he slingshots by…so I grab is wetsuit by the back and pull him back…he then proceeds to punch me square in the jaw…this is 100% truth here folks. It gets ugly out there. The second loop was actually slower and just as rough for a swim of 1:04…goal was 58-59min.Damn. Long run to T1, put on helmet, socks and shoes, long run to bike.
Bike: within 100 feet of T1, both my bottles (500 cal each) eject from the cage and I don’t stop…this would be crucial. So I keep pedaling and just focus on my pace. Goal watts are 190 average and ~200 normalized with a cap of 250w on any hill and coasting above 30mph. Luckily I had 8 gels and 2 power bars on board so I could “freelance” the nutrition a bit and try to stay on track. Took Gatorade at every aid station and 1 or 2 waters for the 112 miles. My cages sucked so I lost pretty much everyone. Pee’d 9 times on the bike (and no, I did not stop).
Was flying by people and felt like I was soft pedaling the whole time. Then at ~mile 45 I get a draft penalty on an uphill 7mph spot where there are like 20 people around and no where to go…totally bogus. Even the people around me yelled at the marshal, he just had my number and I was hosed. 4min in the penalty box out on course. Uggh. So anyway, 5:22 bike split was actually a 5:18 and would have been 2nd in AG.
Run: I hit t2 in around 70th overall, including 35 pros I think, so I am feeling good. My legs feel like they rode 12 miles, not 112. I am fired up. Quick transition, new socks (see the number of pees above to know whyJ), my visor and a flask with ~350cal in it. My stride comes right to me. I feel awesome. Heart rate is actually settling to high Z1 low Zone 2. Start clipping off 7:20’s to 7:30’s…whoa, a bit fast, but it feels so easy. So I start to walk the aid stations to try to slow down. Still running 7:45’s. back to town and hit the 13 mile mark in 1:37…7:30 pace. Hmmm. Did I just run to hard? I head back out, at mile 15 I feel a bit of fatigue, but I should right, this is an IM! Mile 16, the stomach is revolting. I walk the aid station and get some Gatorade and water in me…by mile 17 the stomach is in full shutdown mode. I am dry heaving, cramping, dizzy, wobbly legged. I looked like Chris Legh from the Gatorade commercial. This gonna be a long 9 miles. My stomach never came back; I shuffle/walked the next 9 and was passed by 120 people in the process. DAMN! Finally with ½ mile to go I muster a fast jog and onto the oval. I crossed the line and felt fine. I was pissed though. Erika had left the finish chute as she had expected me 40 minutes earlier and was checking to see if I was in the med tent!
So finish time was 10:40, 40 in AG, 173 overall from 2100+ finishers. I was not happy about my execution but was happy to be finished. I promptly ate 2 cheeseburgers and some ice cream!
Some lessons for the next one:
get my position on the bike more aero and ride just as fast with fewer watts.
Swim the first lap harder to get in some “clean” water
Buy some new bottle cages!
Run even easier the first 13 miles. The IM really comes down to being able to run from mile 16 on…and I could not.
Thursday, May 25, 2006
long time without an update...
been busy and training...so no updates, here is a quick rundown.
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM
This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM
This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!
Friday, May 19, 2006
the last few days, Wed-Fri
Wed: ran an easy 18 miles in the AM, hilly route, kept HR sub 150BPM and ~8 min pace.
PM: 1:30 easy spin to loosen up.
Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.
Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!
www pbmcoaching dot com
PM: 1:30 easy spin to loosen up.
Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.
Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!
www pbmcoaching dot com
Tuesday, May 16, 2006
Tues 5/16
solid swim today. felt ok, ~4000 yards with some longer sets and a few pull sets. then ran 5 miles easy at 7:30 pace. This afternoon, I will bang out some IM efforts on the trainer then run another 5. Big run week.
on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!
on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!
Monday, May 15, 2006
the week of May 7-14th
well no illnesses to report!!!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.
Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)
To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.
Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)
To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!
Sunday, May 07, 2006
a couple of days and a race
so friday I did a short swim ~1200 yards with a few hard efforts. Then came home and road the TT bike for an hour with some efforts near 300w to open up for Sat.
Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.
A good week all in all, ~47 miles of running which is good!
train hard folks.
pbmcoaching dot com
Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.
A good week all in all, ~47 miles of running which is good!
train hard folks.
pbmcoaching dot com
Thursday, May 04, 2006
...back in the game
so I am feeling better on the antibiotics. Back to some solid training. Some volume this week (~22 hours) then some intensity next week.
Monday was a long swim only...tired.
Tuesday: long swim (4000 yards) then a 5mile run.
PM was a trainer set with some sustained HIM efforts, then another 4 mile run.
Wed: was a 3000 yard swim (which I was a bit banged up after) then in the PM was a long run of 17 miles. This was done pretty easy as I am a bit tired.
Thursday: 4 mile easy run in the am.
2.5 hour easy ride in the PM...then a massage!
Monday was a long swim only...tired.
Tuesday: long swim (4000 yards) then a 5mile run.
PM was a trainer set with some sustained HIM efforts, then another 4 mile run.
Wed: was a 3000 yard swim (which I was a bit banged up after) then in the PM was a long run of 17 miles. This was done pretty easy as I am a bit tired.
Thursday: 4 mile easy run in the am.
2.5 hour easy ride in the PM...then a massage!
Saturday, April 29, 2006
Friday and Sat the 28th and 29th of april
So the diagnosis was sinus infection. Back on antibiotics again. Amzing though, I felt better within 10 hours of being on them.
Did and easy short swim and short run Friday AM.
PM: did a 2 hour ride on the tt bike with 40min at goal IM pace.
Sat: sort of turned into a big day...with out trying.
Wakeup, run 20min easy. Eat breakfast. Ride ~100 miles in 5:45 (very Hilly raymond loop), get off and run 30min easy.
All was good, except I ate some solid food near the end of the bike and wanted to hurl on the run.:}
pbmcoaching dot com
Did and easy short swim and short run Friday AM.
PM: did a 2 hour ride on the tt bike with 40min at goal IM pace.
Sat: sort of turned into a big day...with out trying.
Wakeup, run 20min easy. Eat breakfast. Ride ~100 miles in 5:45 (very Hilly raymond loop), get off and run 30min easy.
All was good, except I ate some solid food near the end of the bike and wanted to hurl on the run.:}
pbmcoaching dot com
Thursday, April 27, 2006
Wednesday, April 26, 2006
Wed the 26th of April
a little better today. Took Tues off completly.
Did a easy set in the pool this am of ~2800 yards...felt like 6000! Then a REALLY slow run (not gonna even say what the pace was:})
Might go ride easy this PM...gotta do a self check and make a call.
Happy Bday pops...
pbmcoaching dot com
Did a easy set in the pool this am of ~2800 yards...felt like 6000! Then a REALLY slow run (not gonna even say what the pace was:})
Might go ride easy this PM...gotta do a self check and make a call.
Happy Bday pops...
pbmcoaching dot com
Saturday, April 22, 2006
Sat 4/22
another bad day...woke up with a sore throat and headache...cold? This would be like #5 since Dec. Shit.
So i kitted up to ride 112 on the tri bike. never felt right. Got about 45 miles from home...and thought i was going to fall over. Had to call for a ride.
Now I need to sleep and get over this asap.
Shit.
pbmcoaching dot com
So i kitted up to ride 112 on the tri bike. never felt right. Got about 45 miles from home...and thought i was going to fall over. Had to call for a ride.
Now I need to sleep and get over this asap.
Shit.
pbmcoaching dot com
Friday, April 21, 2006
friday 4/21...tired
no mojo today. went to the pool for my big swim and bagged it 400 yards into it. A day off is good now as next week is solid. run focus.
big ride tomorrow I hope...
www.pbmcoaching.com
big ride tomorrow I hope...
www.pbmcoaching.com
Wednesday, April 19, 2006
4/18 and 4/19
enjoying the "down" week a bit. still training but easing off on intensity and volume.
Tues: easy tech swim and a short run in the AM
some FTP and HIM steady state intervals on the TT bike in the PM
Wed: had a good swim going, was about 2800 in when the Y power went out...go run 45min easy instead.
PM: off
www.pbmcoaching.com
Tues: easy tech swim and a short run in the AM
some FTP and HIM steady state intervals on the TT bike in the PM
Wed: had a good swim going, was about 2800 in when the Y power went out...go run 45min easy instead.
PM: off
www.pbmcoaching.com
Monday, April 17, 2006
Monday the 17th of April
a bit of an unload week for me. It is funny, I know so many people who train for long distance racing, but never let their body "absorb" any of the training...I don't mean a 3 hour training week, but actually backing off the throttle a bit. I will still "train" this week, and even 1-2 quality sessions, but otherwise I am backing off the frequency/volume and intensity all ~35-40%.
Today was a moderate swim of 3500scy with some short reps (1oo's, 75's, 50's and 25's). Did not have my "A" game so I must be tired...
train smart.
www.pbmcoaching.com
Today was a moderate swim of 3500scy with some short reps (1oo's, 75's, 50's and 25's). Did not have my "A" game so I must be tired...
train smart.
www.pbmcoaching.com
Sunday, April 16, 2006
this week..
sorry for the delay. busy with work/family/training.
Big week;
20K swimming
a lot of biking (some good TSS points)
and pretty solid run week too. Although my long run got hosed by some rain so I split it up...does that count?
Unload week upcoming. Make sure to take advantage of it!
Train smart y'all.
Big week;
20K swimming
a lot of biking (some good TSS points)
and pretty solid run week too. Although my long run got hosed by some rain so I split it up...does that count?
Unload week upcoming. Make sure to take advantage of it!
Train smart y'all.
Saturday, April 08, 2006
4/6 and 4/7
Thurs the 6th was a 2:05 long run. Steady ~7:40 pace. Felt good throughout. Was a bit cold as I did not wear enough. PM was a 1 hour "stupid slow" recovery ride.
Friday the 7th: busy day with client meetings, and a drive to Boston. Only workout was a 5100 yard swim with a 10x100 on 1:30 and a 8 x 300 mainset.
Friday the 7th: busy day with client meetings, and a drive to Boston. Only workout was a 5100 yard swim with a 10x100 on 1:30 and a 8 x 300 mainset.
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