140.6 – Week 12 of 24

I haven’t written in 6 weeks, how time flies.   What can I say… I’ve been BUSY!   Training is getting long and it is hard to fit in my Family/Work/Life/Training.   Having said that, I’ve done pretty well at keeping on pace.   I had a bunch of travel in May and that was hard to get training in, but I did my best.   I did miss some days, but have tried to balance out my one off day with my schedule.   I did miss a few more runs than I had hoped, and it shows.  It is hard to believe that I am half way done with training though.   3 months to race day!   Or should I say “Event” day.   I won’t be doing much in terms of racing.   My goal has been, and will be, to finish, period.

I just finished week 11, which was my last build week of the first build block.   Week 12 will be a recovery week, then I’ll have 3 more build weeks.   This is truly build.  I have biked and ran further than I ever have.   I made to PR’s at 52 miles on the bike and 13.2 miles running.  Swimming is still right at my PR of about 1.2 Miles in one session.   I am seeing my bike speed increase just a bit too about 16 MPH, but my run has fallen.   I did some reading on heart rate and burring fat calories so I slowed down.   There are some limits on how many calories your body will use from food on an hourly basis.  If you teach your body how to use the fat, then you can get twice as many calories to burn on your race day.   The catch is you have to keep your heart rate in a target zone.   In my case that is 141.   I do a good job on the bike with this, but the run is very hard.   My rate last year for running was around 160, so running at 141 feels like walking.   My pace is around 12:20 now, but I hope to see that increase as my body gets better at this fat burring thing.   I need that to happen for a variety of reasons!

I’m feeling pretty good so far.    My knees are really feeling the runs, but the swim and bike are going well.  I’m wondering if some sort of compression sleeve will help my knees as they feel like they are swelling during the run.   My legs and feet are getting a bit of numbness after about 2 1/2 hours on the bike, but I’m trying out new seats and will be getting new shorts as mine are pretty worn out.  I’m currently riding the ISM Road and I’m going to move to the Century.   That is supposed to have more padding.   I guess I’ll see.

I’m starting to look at nutrition on the go.   I’m using GU’s both gels and Chomps.   I’ll be trying out some Power Bars products as well as BLOCKs.   I’m still looking for a liquid to drink on the run.   I’d like to be closer to 300-400 calories per hour on race day, and these gels are only about 100 calories each.   Also I want to put a water bottle in my aero bars on my bike.   I think it will be a better way to drink and an easy reminder to drink more often.   Staying ahead of dehydration is a big key to finishing.

Questions I have for race day are…

  1. How many bags do I need for T1/T2 and what are these “Emergency” bags I have heard about?   Not sure what to add to those yet, or if I need them.
  2. Do I take all of my own gels/gu’s or should I use what the race offers?
  3. On my long runs, I am getting chafing on my chest.   I used to cover the areas with Band-Aids, but I doubt they will stick for 26 miles.   I might end up running with no shirt, even though I’m not a fan.       After 8 hours of swimming and running, I doubt I will care any longer.   TriSlide works well on the bike, but did not help on the run for me.
  4. What to drink on the bike/run?
  5. Do I need salt?
  6. To use bike shorts or tri shorts?

I’m not sure I ever went into what equipment I am using so here it is.  If you get into this crazy sport you will find these are the big items.  After these, there is still plenty of money to spend on parts and accessories for comfort.

  • Felt F75, Aluminum with Carbon Forks and a Carbon Seat Post
  • Brooks Adrenaline GTS
  • iFitness hydration belt
  • Pearl iZumi bike shorts and Tri Top
  • Garmin 910xt Multi Sport Watch
    • Speed and Cadence sensor
    • Shoe Pod
  • Speedo mid length swim suite and Speedo goggles
  • XTERRA Vortex Sleeveless Wetsuit
  • Eric @SQLPilot
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140.6 – Week 6 of 24

It has been a few weeks since my last update.   I am currently going to finish Week 5 tomorrow, but because of vacation my long days were done yesterday and today.   I’ll finish this week with around 85 miles traveled over 9+ hours of time.   This has also been a week of longer distances and new experiences.   I had the opportunity to swim in a lake, testing out my open water skills, along with swimming with my Wetsuit for the first time.   Both went well with about 1.15 Miles done in just under 40 min.  I was consistent with my two laps of about 20 min. each.  The first lap I had a hard time getting in the grove.  My heart rate and breathing were not nearly as good as they are in the pool.   I ran into that a bit last year with Lake swimming, but it got better the more I did it.   This also included signing the “Wall of Fame” at the Lucky Lake Swim which, if you are ever in Orlando, I suggest you check out! Thank You to Lucky for letting the public invade his beautiful lake house every morning.

I also rented a bike at Evolve Bicycles in Celebration which is just outside of Disney.  That process was painless, they put on my peddles, and I fell in love with the Litespeed they put me on.  Kevin even let me join his ride, although there was no chance in the world I could keep up with him.   Good Luck to you in IM Florida!

Today was a 1:20 run in addition to the swim.   I can see this will be my area for improvement.   I did get a late start, but it was HOT and I felt it.   I went through my 2 bottles of water and needed more to finish.   My knees feel like balloons and it was hard to control my heart rate at the end.   I was .25 off of my goal of 8 miles, but I was done.

Next week and for the following 2 weeks, my distances will just increase a bit, and I start some basic hill work.   That will finish out my “Base” phase and then things will start to get interesting.   My hip feels pretty good, and as long as I keep ice and resting my knees, I think I’ll be ok.   I also need to start adding some basic core work to keep the midsection strong to help reduce the injury threat.   My back feels good as well and I keep stretching exercises in for that.

I think that is all for now.   I’ll write again in a few weeks!

Eric

@SQLPilot

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140.6 – Week 2 of 24

Week 2 is done! This week was good until Saturday, just didn’t feel like working out, but I did anyway. I did feel good after, but didn’t want to start. About the same as last week in terms of soreness, which is not bad at all. I do feel like my arms and legs are tired, but not sore at all. Fitting this schedule into my schedule is the hardest part. Over the next 4 weeks I have lots of travel on the weekends which will also play into those problems for me. I’ll figure it out, running is always easy, it is the swimming and biking. I also picked up my new Tri Jersey for this race season. I’m happy with it! A custom one from my Tri Club (Mojo), I’ll include a picture below.
Mojo Tri Club

I’m down a few pounds, but would like to see more given the amount of working out I’m doing. Having said that, nutrition has always been my weakest area.

I am happy with all 3 sports at this point.  My times are good to me. I’m running about 10min. mile pace, biking just around 16MPH, and I’m just about 38 min. miles for swimming (~1:58/100yd). Based on those times, it will be about a 13 hour day. I would be happy with that time!

Injuries are still going good. My hip is feeling better, even though I’m using it more. I don’t understand it, but I’m happy with the outcome. The YMCA Pool is starting to burn my face a bit. I’m going to try some waterproof sunscreen to help with that, I’ll update that in next weeks post.

Week 3 is the same as Week 2 just a bit longer, Week 4 is my first recovery week.

See Ya,
Eric
@SQLPilot

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140.6 – Week 1 of 24

First I can say, I completed week 1. Going from relaxed to 7 hours of training was a jump, but I was trying to not hurt myself before training started. This week ended with 7 hours and 55.2 miles covered. I don’t feel too sore, but scheduling was crazy! It was pretty even with swimming and biking and a little less running. This is the same routine for the next 3 weeks, then a recovery week, and back to this “Base” phase again for 3 more weeks. The training is (3) 8 Week blocks with recovery weeks on each 4th week. We have Base, Build, Peek, then the last two weeks are taper to rest for the full distance.

See ya next week,
Eric

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The Start…

 

Well here I am.  24 weeks away from a wild and crazy goal I laid down for myself last year. 140.6 Miles; 2.4 Swim, 112 Bike, and 26.2 Run.  I have the plan all in place, and my Wife and Daughter onboard.  Now the hard part…Execution!   I’m going to shoot for making a blog post a week.   We’ll see if I can keep up with that and the 9+ hours of training to start.   I’m in pretty good shape from an injury perspective.  I have been resting for the last few months, only doing a swim, bike, run to keep some movement going, but not enough to stress myself.   I have a small nagging pain in my left hip that I need to watch as I start the long runs.   My Bike is in good shape and although it is not a Carbon Tri Hot Rod, it will get me through 112 miles just fine.  I will still be indoors for a few more weeks as the weather in Southern Ohio can’t decide if it wants to be spring or winter still.  I also have a new Wetsuit to test out before too long.   I also hope to drop about 15 lbs before the big race day.   At this point the biggest unknown is nutrition.   What to eat while riding/running and before swimming?   This is the part of endurance I know the least about.  I’ve tried some of the gels and such, and have found the GU Chomps and gel to be good for me, but can I do that for 13 hours?  That would be 26 of them, might be too sweet for that long time.   Also need to find something with some salt as well.    All things I can work through with folks at my Tri-Club (MOJO) and over the next 23 weeks.

 

Until next week… Eric

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Big goal for 2014 Iron Man Distance…

2013 was a changing year for me.  I participated in 5Ks, 10Ks, and triathlons of various lengths with a great group of friends as well as my lovely Bride.  I liked the idea and the process, so I decided to go big or go home next year.  I will swim, bike, and run a FULL Iron Man Distance Triathlon.   That is a full 140.6 Miles in one day.  This is a 2.5 Mile Swim, 112 Mile bike, and 26.2 Mile run.   I have signed up for the Rev3 Cedar Point race in September.   I’m working out a training plan right now, but will be starting the “Official” training in February.   I will keep some posts here to document my training and my race for sure.   My goal right now is to finish the race before the course closes at 12 Midnight.   I hope to be able to do this in 15 hours, but only time will tell for sure.

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Powered Hanglider Trike in Hawaii

Powered Hanglider over North Shore Hawaii

Not upside down, or even with steep turns, but WHAT A RIDE!   I had the opportunity to fly with Tom from http://paradiseairhawaii.com/ on my vacation.   As they put it, it is a Harley (although of the Ausi type) mixed with a plane.   The powered hanglider is an Airborne Windsports Edge XT-912.   This is a hanglider with a Rotax 912 strapped to the back.   There is NOTHING to the plane.   Basically an airspeed indicator and some minor engine instruments.   They are located on the North Shore of Oahu and only fly in the morning, so this was an early day.   My flight was at 5:30 AM with an hour drive to get there from Honolulu.

The trike is very solid.  As I walked around it, I noticed minor differences to its airplane sister.  Being that it is a hanglider, there are no control surfaces, so this is a weight shift plane.   There is only one joint, and that is where the wing meets up to the seats.   Control inputs are all backwards as you have to shift your weight, not move the stick.   The left pedal is your break, and the right is the throttle, along with  steering for the nose wheel (No tailwheel version!)    The acceleration on this was pretty amazing.   In just a few seconds we were at 70 MPH and had just about 1000 fpm climb out.   Not bad for a lawn chair and weed eater motor, just kidding, this is a certified plane with a certified engine.   It falls in the light sport arena.  The wing was much heaver than I expected in the air.  It took some force to swing from side to side to make the turns.  The back seat has a reach to the controls which takes away any leverage you might have had, my instructor said the front seat is much nicer in that respect, but I just have to take his word for it.

We flew around and over the west most point of the island.  It was a very cloudy day, so we maneuvered around to find some holes.   As we did, he poured on the coals and we were climbing again at 1000 fpm with the engine turning 3400 rpm’s.   Once on top, it warmed up a bit, yes a temperature inversion.  Still it was cool at 7000 feet hanging in the wind.   One of the cool things was I got to see the cloud wave.   This I have only read about, but in mountainous regions the clouds can form a wave as the updrafts and down drafts are flowing.   We could see this for miles as we looked over the island.  With nothing other than clouds to see, we went ahead and descended through a small hole.   This was the only time being wide out in the open bothered me.   You see, I’m afraid of heights, and at 7000 feet with 1500 fpm spiraling decent, I well, was looking down at nothing but water and getting to see it rather quickly.   Once that rush was gone and we leveled out, my nerves went back to normal.   I always get joked with about the heights thing, but never does it bother me in the Pitts, or in any airplane, but I guess not hanging a cockpit around me was enough to set it off.

Down low we flew up over the North Shore, and all of the farming areas.   Pineapple, banana, chocolate and coffee were pretty much all under us.   We did fly up the coast a bit and watch some of the fisherman out as this was a holiday weekend, and lots were out to enjoy their time off.   A quick flyby of the airport and some maneuvering to feel the plane out were all that were left.   As we entered the pattern, we got into some pretty good chop and were bounced around a bit which brought up my next question.   How do you land in a cross wind?   “We don’t” said Tom, there is no rudder, so we can’t yaw to keep straight so we land into the wind.   Since we could almost land width wise on the runway its never a problem, and he was right.   As soon as the wheels touched, we slowed to a craw and hit the first turn off.    It stops on a dime!   As we talked a bit more, he said the single seat version is closer to the hanglider.  It can in fact climb on thermals, this one is a bit too heavy and does not climb without the engine.   One more thing caught me as we talked.   They fly these things from island to island.  My instinct would be not to fly single engine over water, but he says it’s done all the time in Hawaii.   Just felt weird, and that’s coming from a nut job aerobatic pilot!

My next stop will be in Southern California where I’ll be visiting some family.  If time permits I’ll be swinging by Torrey Pines Glider Port to try my hand at real hangliding (with instructor of course).    This last year has been all about different things in aviation for me personally.   While aerobatics has been slow for me, I have stretched out and added breath to my log book.   These two additions continue that trend.   I do have to say though, I’m missing the old Bi-Plane, and can’t wait to get home to fly her again.

~Eric
Stop Flying Scared

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