Hello All,
This was a HUGE week. It was the third week in our four week cycle program, so that means heavy duration and intensity.
Since my knee seems to be much better, I arranged to have lactate testing done. With this information, I will know at what point my body is producing too much lactate acid for my body to handle, therefore, I can train below this threshold and can work to raise my threshold.
So Tuesday, I wanted to test my knee on hills. I originally was going to do lactate testing this day but changed it to Wednesday so I could do the hill repeats. Well, I pace my gear the night before and I put my cycle shoes with the bike trainer for the testing. So, when I loaded the car for hill repeats up Mt. Diablo, I forgot my cycling shoes. Well, you know you are IRON when you do hill repeats up Mt. Diablo in sneakers. Yup, I sure did. There was a whole lot of pushing from the quads and not alot of pulling from the hamstrings since I wasn't clipped in. I wouldn't recommend doing that.
On Wednesday, I swam at Shadow Cliffs for the first time outside the lane. We did alittle over 1.2 miles in about an hour. We didn't want to do much more because we had lactate testing with Coach Mike later in the evening. Lactate testing is only a 20 minute test, but you go until you can not go anymore. I'm sure the results will come in handy as my training continues.
I decided to stay for a spin workout after the lactate testing but cut the intensity in half because I knew in 2 days, I had an 80 mile bike ride.
Saturday came and I was back up on the Vineman course, only this time my goal was to complete it without using alternative routes. I achieved my goal. This 80 mile ride was much better than my 60 mile ride the week prior. I was able to see parts of the course I did not see before and finished in 6 hours and 44 minutes. Now that my knee is better, I need to work on increasing my speed.
I finished up my weekend workouts with a 1.2 mile swim back at Shadow Cliffs on Sunday morning.
Next week is a much needed recovery week so I'm looking forward to that.
Here's to a great week ahead.
Cheers,
Dana
Thursday, May 20, 2010
Friday, May 14, 2010
Week #26
Hi Folks,
It really has been half a year already. WOW - and there is so much more to come. This week was a pivotal week for me on the bike. It was a test to see how my knee would respond to long distance riding. SO, I set out on a 60 mile bike ride up in Napa along the Silverado Trail.
I was feeling great initially. Then as my teammates began to increase their pace to simulate race pace, there I was in the back. I knew my knee was not ready to be pushed like that. My goal for the day: finish the ride and have less swelling after the ride than last time. My goal was achieved but it wasn't easy. This was my longest ride since my bike accident.
I started having shifting issues about mile 10. Fortunately, Coach Mike was able to fix it. It was so great to see Mama Yosh out that at the waterstop with a clipboard in hand on Mother's Day weekend.
I hit a headwind about mile 20. That was challenging for me. My hamstrings were very tight and my stomach started to cramp. I had tried a new dish the night before and deviated from my normal routine. BIG lesson learned there.
I made it to the turnaround and was still feeling really good. I started on my way back and had another headwind. Damn - a headwind in both directions, that's not supposed to happen. Well, as the coaches say, "that's money in the bank". I thought of the wind as it's added training experience.
Mile 48 was where I started to lose my happy place and needed to search for it. My butt was hurting really bad, hamstrings were still tight and I was ready to be done. I thought about my dad, how my mom was in town visiting, and how if I just kept pedaling, I would be that much closer to being done. That worked!
After the ride, my knee responded well and did not swell as much as it did before. I look forward to next week, where I'll attempt hill repeats up Mt. Diablo and an 80 mile bike ride on the Vineman Course.
Here's to a great week.
Cheers,
Dana
It really has been half a year already. WOW - and there is so much more to come. This week was a pivotal week for me on the bike. It was a test to see how my knee would respond to long distance riding. SO, I set out on a 60 mile bike ride up in Napa along the Silverado Trail.
I was feeling great initially. Then as my teammates began to increase their pace to simulate race pace, there I was in the back. I knew my knee was not ready to be pushed like that. My goal for the day: finish the ride and have less swelling after the ride than last time. My goal was achieved but it wasn't easy. This was my longest ride since my bike accident.
I started having shifting issues about mile 10. Fortunately, Coach Mike was able to fix it. It was so great to see Mama Yosh out that at the waterstop with a clipboard in hand on Mother's Day weekend.
I hit a headwind about mile 20. That was challenging for me. My hamstrings were very tight and my stomach started to cramp. I had tried a new dish the night before and deviated from my normal routine. BIG lesson learned there.
I made it to the turnaround and was still feeling really good. I started on my way back and had another headwind. Damn - a headwind in both directions, that's not supposed to happen. Well, as the coaches say, "that's money in the bank". I thought of the wind as it's added training experience.
Mile 48 was where I started to lose my happy place and needed to search for it. My butt was hurting really bad, hamstrings were still tight and I was ready to be done. I thought about my dad, how my mom was in town visiting, and how if I just kept pedaling, I would be that much closer to being done. That worked!
After the ride, my knee responded well and did not swell as much as it did before. I look forward to next week, where I'll attempt hill repeats up Mt. Diablo and an 80 mile bike ride on the Vineman Course.
Here's to a great week.
Cheers,
Dana
Thursday, May 6, 2010
Week #25 - Week 1 of Build Phase 3
This week we begin to ramp it up again. This week was a big week for some teammates. My run coach, Simon, completed his first Ironman at St. George, many teammates traveled to Wildflower to complete one of the hardest courses in the country, some teammates completed their first century in Napa, and some other teammates completed their escape from Alcatraz.
Me - I traveled to LA to meet my mom, aunt, and cousin because my other cousin was the lead character in her high school play. She did AMAZING and totally carried the show. I am so glad I went down to see her perform. She has a future in acting if she wants it.
I had two great physical therapy sessions, although I ended up bruising from the massage portion. I have some major scar tissue that is getting some much needed work. Although my knee hurts to touch, it is feeling freer in the range of motion. I feel like it's back to %100 so we'll find out this weekend on my 60 mile bike ride. I started running again for a few minutes to see if there was pain. There was not so we'll see as I progress back into it.
Here's to a great week ahead.
Cheers,
Dana
Me - I traveled to LA to meet my mom, aunt, and cousin because my other cousin was the lead character in her high school play. She did AMAZING and totally carried the show. I am so glad I went down to see her perform. She has a future in acting if she wants it.
I had two great physical therapy sessions, although I ended up bruising from the massage portion. I have some major scar tissue that is getting some much needed work. Although my knee hurts to touch, it is feeling freer in the range of motion. I feel like it's back to %100 so we'll find out this weekend on my 60 mile bike ride. I started running again for a few minutes to see if there was pain. There was not so we'll see as I progress back into it.
Here's to a great week ahead.
Cheers,
Dana
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