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( 3 / 177 )While I was getting ready to go out for a morning ride, my bike fell over. I quickly checked for damage. A few scratches to add to the collection but not too bad. About 10 miles into my ride, I decided to rest on my drop bars. As I did, the right side drop bar just bent over and cracked. I figured it was from the fall. The break was in a location just below the shifters, so I managed to finish my ride safely.
As soon as I got home I removed the handlebar tape only to find a large amount of corrosion and a cracked handlebar exactly where I had suspected. I figured that over years of sweating on my handlebars the aluminum just couldn't handle it anymore.
Now I'm in a search for handlebars and possibly upgrading to time trial bars. If I do this, it will be expensive since I will need to get bar end shifters and bar end brakes.
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( 3 / 230 )10.5 mile run toady. Run was very hot and humid but God did manage to throw a couple nice breezes my way during the run. It really is amazing what a cool breeze during a run will do to your attitude during a run. I'm not sure if the big guy is actually checking in on me as I run, but it seemed that every time I asked for a breeze - it came. The tunes also helped quite a bit. I finally loaded up my Ipod nano with some good songs that I had been wanting to install for awhile. Finished in about 1:28. Can't wait for the cooler weather so I can get my pace up a little faster.
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( 2.9 / 183 )Haven't done Yoga since summer started. I finally went for a class today and it surely is something that I miss doing. It has really helped with my flexibility and my breathing. I think it is something that I might continue until my older years, depending on time and endurance training. Swim for about 45 minutes after Yoga. I can't help but notice how well my stroke and swimming performance have improved in the last couple of years. It's sad that as I start swimming faster and better, I'm getting at that age where placing is not so important to me anymore. Participation in triathlon is what is important.
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( 3 / 168 )I did a 34 mile bike this morning. The weather in Texas has been so hot and humid lately that it is pretty difficult to get any type of training done outdoors. Need to start very early. This means waking up early to catch the "coolness" of the morning.
I noticed today when I was out biking that my sustained fitness level (endurance) at mid to high effort has diminished. I didn't have my heart rate monitor on me but I felt I was pretty close to my VO2 max and my breathing was very labored. I have not done any type of interval training at VO2 max heart rate and I can definitely tell that my lung capacity has slightly lowered. I will tell you now that I am not an exercise physiologist, but I know when this machine is not working efficiently. I will have to start incoporating VO2 Max interval training to get my machine working more efficient. VO2 max training will help improve my lung capacity and in turn keep the oxygen supply to my muscles flowing at a rate that will sustain higher bike speeds and faster mile splits for the same or less effort.
There have been times in the past that I have done some very difficult interval training sessions that the muscles used to expand and contract my lungs felt sore the day after. Breathing is very important in sustained high effort and any thing that can help in improving your lung capacity is good for improved performance. This is why the "Powerlung" product was invented. Yoga is also another form of exercise that can be incorporated into a training program to help with breathing. The instructor for my yoga classes I go to periodically keep mentioning throughout the class that "Yoga is breathing in difficult positions or situations". I repeatedly tell myself this when I'm out on the bike at a difficult speed or high headwinds.
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( 3 / 197 )
Went out for a bike ride on Sunday to try out my new Keo Look pedals. Was planning on going for a short 20 but soon turned out to be a 30 miler. Once I got out on the road passing groups of riders, I couldn't resist the speed and rhythm I had developed. I had a headwind going out to Fullshear and a tail wind coming back. Averaged 20.4 miles with stop lights, turns and traffic. Not bad - I think. After trying out my new pedals, I still came to the same realization. It's not what you ride or what kind of pedals you have. It's all about who's on the bike. As I was out riding on a cool beautiful Sunday morning, I just can't help but think - how can a new bike make me go any more faster when my legs are already screaming in pain and my breathing is already hard. And after reading the article on USA triathlon about how 80% of drag on the bike is from the rider and the bike frame accounts for only 5% of total drag. I don't need a new bike - I need to train harder!
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( 3 / 206 )It's been 2 days now w/o training and I don't feel guilty at all. I feel good. I think 4 days is my limit before I feel I really need to do some form of aerobic activity.
I started a weekly Beginners Yoga class at our local YMCA a few months ago and I feel it has really helped with my breathing and flexibility - not too mention the relaxation techniques that I learn in class. Yoga is great. I may try to move up to the intermediate depending on time availability. I also notice that I run faster after yoga class. Yoga is stretching and breathing in difficult positions. After all the stretching and breathing, running seems to come easier. I'm more relaxed and breath a little easily.
Anyways, I am really looking forward to going biking on saturday or Sunday. Got some new bike pedals in and I know they will make me go faster (just thinking positive). That's my motivation for this weekend - new pedals!
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( 3 / 196 )I don't like running on concrete but sometimes that's my only option. I've been doing it for years now. That's probably why I've been struggling with some knee problems. I ran 5 miles today on concrete around the hood. Some things I try to do to compensate for running on concrete is to always wear cushioned running shoes. My foot style is normal with normal running gait so it's not hard to find good cushy running shoes. The more cushion the better. I also have a running style with a very short stride. I don't normally have to much lift on the pavement. So my foot landings are not as high impact as someone who "plops" when they run. My style is almost like a shuffle except I don't shuffle. Shuffling really wears out the soles of my running shoes so I don't want to do that. Just cause I have a short stride does not mean that I run slow. I typically run 7:45 to 8:00 miles when I go out for "junk mile" runs. I haven't done speedwork in awhile. I don't believe my legs are strong enough for it right now.
See my article on running form:
Back to Basics
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( 3 / 194 )I had intentions of going biking as early as possible in the morning. I am a sucker for a good strong hot cup of coffee. So, I decided to make a pot, drink a cup and then head out the door. One cup led to 2, then 3 and there went my motivation. It wasn't till later when I took the dogs out to do their business that I realized what a beautiful day it hat turned out to be. It wasn't until 2:30 that I put on the bike shorts aired up the bike tires and went out for a ride. From my house, over 90% of the time I encounter a head wind going out and a tail wind coming back. Today was different, I was heading out at 30+ mph with very little effort. I was on the smallest gear and the biggest crank and exceeding the 30 mph speed zone on a stretch of road through my community. Once I reached the turnaround point, it only meant one thing - HEAD WIND. I struggled to maintain 16 mph on the way back. But in the end if really felt great to go out for a 16 mile bike ride. The beautiful weather outside was really what motivated me this day.
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( 3 / 194 )What is the key to staying motivated? After years and years of pounding the pavement, performing laps and swimming drills, and biking mile after mile we all lose motivation. Motivation is the key to continued improved performance in the sport of triathlon and running. As a Masters triathlete and runner, it's very difficult for me to find the motivation to train at a high intensity level to continue performing in the top 10% of the field.
It's inevitable that as I age, injury will come - especially when training at an intensity level that hurts. The "No Pain - No Gain" philosophy is still there and hard to push aside. I am wired for competitiveness and to perform to a level that sometimes I may not be prepared.
I'm starting this blog to document my struggle with staying motivated to train. I will blog about what exactly what made me go out the door and jump on the bike, lace up the running shoes or put on the speedos to go train. The raasons that I see now range from staying heart healthy to relieving stress from life's personal struggles.
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