2.14.2011 status

Been running intense, and injured the hip, it was getting really painful, so I've taken 4 days off, going to be running tonight easy mile or two.

Decided to just buy a Visiontech integrated aerobar on the P4alu. Got it for $60 shipped which is a deal. Pretty aero aerobar, and easy to control the bike that way. The south canal TT series starts mid March, so about a month away.

Got the VISP road bike just about built now, mounted the Powertap on it last night, still need to test it. Think its ready for a trial ride, will be doing an FTP test this week.

this year

My resolution this year is to stay consistently training, go to bed earlier, obsess about the Great Race. I’m back in Sacramento, I can easily go running, biking and kayaking in this city. No excuses.

 

6 minute miles on a 10k. I need a new PR to win Eppies.

 

 

It's January and I'm racing tomorrow?

Have never done a duathlon, maybe any multisport race in the month of January before. Haven’t been training much. A few runs, ride my bike home 3 miles every day.

 

Tomorrow is TBF’s New Year’s Duathlon. It’s free: 2mi run/7 mi bike and 2 mi run.

 

Will be riding my commuter bike actually. The course is twisty, but I’m riding it because my Cervelo TT bike is in pieces. Almost done with the aero front modification.

 

My goal is to average 7:30 min/mi pace on both runs and average 23mph on the bike. That’s about 46:30, so the goal is sub 47 minutes. Not sure if I can hold 7:30 miles, but I’m going to try. Knowing myself, I’m going to try and hold 7:15 pace and see what happens.

 

 

my aerobars

Aerobars are about done. 14.5cm outside to outside. About $80 in parts and labor

AOD modified

Going a different direction with the bars:

 

Will miter the tubes myself and have a local welder put it all together for me. 

Bending my own bars

I'm going to be bending my own "base bars" this week. It will be a cross between an aero or die (AOD) setup and a Scott 100k.  The Scott 100k are 11 inches wide outside to outside. Mine will be about 8 inches outer to outer. Extensions will be 6 inches apart inside - inside.

As you can see from the above, the tube will be placed on the left side of the "jig" and then wrapped around the center block. This will create the U shaped basebar. The tubing I'm using is 25.4" outer diameter with 22.2 internal diameter-----aero extensions will slide into it.

P4: the bike is almost done.

Went for a ride two days ago on the bike trail, and it was awesome and fast. Felt really sleek and slippery. I've never ridden such a fast bike in such a low position before.

Just need to finish the headtube area, perfecting the Bondo and paint it.

Just got a set of cheap road wheels ($71 shipped) that I'll put a disc cover onto. That rear wheel will also have a latex tube and low rolling resistance tire. It'll be a special race only wheel.

Ramping

Last few months I've done no working out. Last week I ran 16 miles, this week I'll have run about 24 miles. Next week I'm starting the Hal Higdon Advanced 10k training plan which is 8 weeks long----perfect for the Great Race.

My body feels beat up, but not as much as I thought it would. Sure, my pace isnt awesome, but need that base of mileage first. I'm confident that I'll be able to complete Hal's program and that when I do, I'll be a pretty speedy guy. Respectable at least.

Optimism is a good thing, and I'm trying to hit a 6:20 Eppies pace. I wont be with the leaders if I do that, but if they run 6 flat, I'll be about a minute back. That's not bad. If I can be a freaking motor on the bike AND catch a good draft, perhaps I can catch them on the ride?

Hard to believe I'm doing this.

Eppies 2006 data

Just looking through some old screenshots I had and found my GPS and Heart Rate data from 2006:

Run: 38:41, distance = 5.59 mi, pace = 6:55 min/mile, avg HR = 183bpm
T1: 2:05
Bike: 30:04, 23.8mph, 176 bpm
T2: 1:24, 180 bpm
Kayak: 41:20, 163 bpm

Interesting information there:

• The run is not actually 5.82 (I hit stopwatch at the Guy West Bridge)
• Bike is not actually 12.5 miles but 11.91 as I was probably cutting the corners and taken the shortest route
• T1 was longer than T2

If I could do:

• Run: 6:20 miles = 35:24
• Bike: 26mph = 27:30
• Kayak: 41 mins
• Transitions: take 15 seconds off: 3:14

Total: 1:47:08

This is based on 2006 data, so if we take the winning time of Don Hicks in 1:45:16 I will be just under 2 minutes back.

Maybe I can do this: the Great Race

Looked back on my training log from 2005: I ran San Diego Rock n Roll marathon 6/5/2005, then began training a week later for the great race. i.e. 6/11/2005.

That gave me about 5-6 weeks of training time and I won my division as was third overall Ironman.

I'm thinking I can do that again?!