Triathlon Research Camp- Day 1

day 1 swim start

Holy crap I’m training in Kona.  I mean, that much should be obvious seeing as I signed up for a triathlon camp here, but the reality really hit me on the first day of the camp.  This place is literally legendary, and not only do I get to experience parts of this course, but I get to work with some of the best in the world on getting BETTER at this sport I love here.

Incredible.

Day 1 of the camp was like going to the most amazing tapas restaurant in the world- I got to “sample” a little bit of everything and really whet my appetite for the week to come.

The morning was spent doing time trials on the swim, bike and run to (1) establish our starting points and (2) get some video analysis done to look at our form, technique and areas of improvement.

Since I literally have nowhere to go but up, I was both nervous and excited to get out there and figure out my starting point.

My starting point is slow kittens.  And yet, I actually did right around where I expected for each of the three trials.

We started out with a 3k run time trial (that’s about 2 miles for us normal people in the US- :D).  We rode our bikes up to a large parking lot that bordered the bluest water I’ve ever seen and then ran a 3 loop course on the black top.

I’m not going to lie, I was SO relieved that we got to do the run first.  It is by far the most challenging of the three disciplines for me, and was the bit I was the most nervous about.

Even with the heat and humidity, I finished the time trial in right around 25 minutes (which

for me at a 12:44ish pace is actually pretty damn good), and I was really happy with it.

We then had a chance to have a quick chat with Olympic Gold Medalist coach Chris Pilone about our running trial, and I am SO excited to work with him in a more individual small group setting later this week.  This guy is a coaching genius, and I have a feeling my running will transform based on his guidance.

day 1 chris pilone
Chris Pilone

Let me just say, there are some BEASTS in my group.  We are broken into squads of 8 athletes, which is great because it’s a small group where we can really get to know each other, get a lot of individual attention, and it’s not too cumbersome for the time trial efforts.  These other athletes are beyond inspiring and supportive, and we spent the entire day encouraging each other and witnessing some fast performances!

Vanessa, one of the many amazing people in my group!
Vanessa, one of the many amazing people in my group!

After the run, much to my relief, we hopped on our bikes for a super short spin over to a beautiful outdoor pool for our swim time trials.  It felt great to sink into the cool water and get in a quick warm up before putting down our efforts.

We did two trials.  A 100m all out sprint, and then after about 45 seconds of recovery a 500m effort.

For me, this was my strongest effort of the day.  I felt really smooth and strong in the water, which surprised me given how little swim training I’ve done this season.

I also got the chance to meet Rick Wells, a commonwealth games swim coach who, within about 30 seconds of seeing me in the water gave me two great pointers on my form that already had me swimming stronger.  This dude is probably still one of the fastest swimmers in the world, and with his coaching this week, I bet I see some serious improvements on not only my swim technique, but swim times.

day 1 swim

Next up was the bike video analysis.  We rode a short ways over to one of the most picturesque spots I’ve ever seen where Tri Research had wind trainers set up under banyan trees overlooking the ocean.  We got set up on the trainers to do a bit of pedaling, focusing on a really easy spin effort with some cadence pick ups so that the coaches could really see our form and fit on our bikes.

Here I was introduced to Ivan O’Gorman, a Retul bike fitter, also known as the Irish mad scientist of fit.  (Okay, maybe that’s what I’m calling him in my head, but trust me, it suits him.)  He spent some time watching each of us during the spin, and then came around with some great feedback afterwards on our fit.

For this camp, I actually brought my road bike, as I haven’t had a really great professional fit on it and I know there’s a lot of room for improvement with my positioning.  He had some great tips on how I could tweak my saddle position to get more power out of my legs, and to also get my upper body in a better and more comfortable position.  I’ll actually be working with him Thursday evening one on one to make those changes, and I have a feeling I’m going to feel like I’m riding a whole new bike once he’s done.

day 1 under the trees

Finally, it was time for the bike time trial.  I won’t lie, this is the one I was most looking forward to.  Our coaches drove us out along the legendary Queen K highway to a point about 16 miles out from the hotel.  From there we pushed off for a 15k time trial back towards town.

I literally can’t find the words to describe how beautiful it was.  To the right I had the most blue, beautiful water I’ve ever seen, meeting the perfect blue of the sky.  To the left, the lava fields, which looked sort of like the surface of the moon, only black as pitch and just as foreign.

I put down a decent effort given the gently rolling terrain (not used to that being from Florida where it is FLAT) and the crazy wind conditions (I swear I had a headwind, wicked cross wind and a tail wind at different points, all while riding a straight line in the same direction!).  I averaged around 15.8 for the effort, which was exactly where I expected to be.

day 1 time trial

Following the morning of intense activity, we headed back to the hotel for a quick shower and much deserved lunch.

Not like I need to tell ya’ll this, but I totally ate ALL OF THE FOODS… and then some.  The amount of deliciously prepared fresh fish and veggies available on this island makes me swoon, and was exactly what I wanted and needed after a great morning.

The afternoon was just as spectacular, but in a totally different way.

After lunch we enjoyed presentations from key members of the Sansego Coaching team to give us a basis for the breakout sessions we would be attending during the week.

We kicked off with a great lecture to get us pumped up about Goal Setting and Season Planning.  Following that, one of my favorite coaches for the week, Frank “The Great Dane” Frank Jakobsen discussed periodization.  We then hopped into Principles of Fitness and Running form with Olympic Gold Medalist coach Chris Pilone,  and followed that up with a both hilarious and informative lecture of Workout Planning and Time Management by Matt Koorey.

The day wrapped up with Craig lighting a fire under each of us with a great session on Motivation and Mindset.

These talks not only gave me numerous “take away” points in each, but really set the tone for the level of excellence, competence, and just overall fantastic coaching we would receive for the week to come.

Want to know what happens next?  Be sure to check out the Day 2 recap!

Questions- What is your favorite place to swim, bike or run and why?  Have you ever been to Kona?  What athlete do you most admire?  

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Triathlon Research Camp- Check In Day

I don’t think I’ve ever been wide awake at 4 a.m. local time and not been drunk.  Then again, even if I’ve been awake and drunk, chances are good that I wasn’t exactly all that “with it…” but I digress.

I’m in Hawaii, and it’s amazing.  Not only am I bright eyed and bushy tailed at 4 a.m. local time (6 hours behind my actual time zone of 10 a.m.), but I’m getting ready for day one of Triathlon Research’s Summer Training Camp with Craig Alexander.

Yes kittens, CRAIG FREAKING ALEXANDER.  He and his coaching group, Sansego, are here for 5 days to help whip me into shape to go from just “doing” triathlons to actually racing them.

Nervous in an understatement.

So is excited.

I’ll be chronicling all the details here, because I’m certain I’ll want to remember every minute.

Check In Day:

The camp will officially kick off today, on the 22nd of September, which meant yesterday my mission in life was to get my butt to KONA.

As I live in Florida, that’s a long trip.  A REALLY long trip kittens.  Reported in to the airport bright and early at 6 a.m. local time, and landed 12 hours by the clock, but 18 ACTUAL hours later in Hawaii.

As proof: I give you airport sunrise from Florida

airport sunrise

And airplane sunset from right over Kona:

airport sunset

Strangely, took off and it was 85 and humid.  Landed and it was 85 and humid.  Something tells me I’m going to feel right at home.

It was dark by the time I was on the ground in Kona, but I wish it hadn’t been.  This was easily the best airport I’ve ever been in from a pure uniqueness factor.  It was completely outdoors, open air, and had these sort of hut like shelters throughout in case of bad weather.  I had a moment of wondering if they just dropped us off in the middle of some rainforest community before I saw the signs for baggage claim and a few Triathlon Research shirts and knew I was in the right place.

Headed to the hotel for a flawless check in, minus the fact that when I stumbled into the lobby, jet lagged, sweating, and juggling suitcases, Craig was standing there and after hugging a few people I’m pretty sure I just stopped, stared with my jaw open, mumbled something about being star struck, and then walked away.

Brilliant.

But on the upside, I got some SWEET swag to go along with my room key at the absolutely beautiful King Kam Marriott, and amazing smelling Hawaiian Lei.

Camp swag Kona

As much as I wanted to enjoy the spectacular pool and party the night away, by the time I got my bike put back together and had a chance to meet a bunch of the Tri Research peeps that I’ve been working with for months, I was so exhausted I couldn’t hold my head up.

I figured that just this once, sleep is more important that wine.

Today we start off with a “bang;” time trials in all three disciplines to get some great baseline measurements of fitness, as well as all the other neato things we can track and measure.

Then, this afternoon we get to meet the amazing coaches at Sansego and start on this sweet 5 day journey.

Stay tuned for updates kittens, I promise there will be many, and they will be hilarious and informative as always.

Questions- Have you ever heard of the Triathlon Research camps?  Who is your favorite pro triathlete?  Can you hear my stomach growling for breakfast from where you live?

Doc’s Skincare Product Review- Sunscreen and Chamois Cream

It’s possible I have the most sensitive skin on the planet.

And living in Florida where it’s hot and sunny year round, that can be more than a bit of a challenge.  Sunscreen is absolutely crucial, but nearly every brand I’ve ever used causes my skin to break out in either adolescent acne, or a rash that can range from looking like bug bites all the way to chicken pox.

See?  This was the result of a bad sunscreen experience about a year back.

allergic reaction rash

Another “fun” side effect of having such sensitive skin is that products that are designed to prevent chaffage can also cause a rash or irritation that causes my bum to look more like a baboon’s than a normal human.

In fact, my husband has dubbed the effect “hyena ass.”  I’m not posting a picture of that, you’ll need to use your imagination.  It’s bad.

So when I interviewed Coner Mullervy for Trail and Tarmac and he mentioned Doc’s SkinCare chamois cream as being his absolute favorite, I decided to do a bit of research.

From Doc’s website:

At Doc’s Skincare, we’re committed to making the highest quality and longest lasting natural skincare products for serious athletes who demand the most from their bodies.

They just developed their latest product, a SPF 30 sunscreen, and are well known for their natural Chamois Cream,  that can also be used to prevent chaffage on other parts of your body.

Naturally, I had to try both.  Here’s what I thought.

Doc’s Natural Sunscreen

The Claim:  Broad spectrum UVA & UVB protection with safe minerals

Decrease your risk of sun damage, skin cancer and premature aging with the all natural minerals.  Doc’s Natural Sunscreen safely and effectively blocks damaging UVA & UVB using zinc oxide and titanium dioxide.  Decrease your exposure to bizarre and harmful chemicals found in store brands.

Docs Sunscreen

What I Thought:

This stuff is absolutely incredible.  It’s a spreadable formula (rather than a lot of the sprayable ones on the market), that’s very liquid-y and absorbs easily.  The sunscreen is fragrance free, and the consistency makes it easy to apply, see where you’ve applied.  It blends quickly and doesn’t leave any sticky, oily, or crunchy residue.

I’ve used this nearly a dozen times now, on everything from short 30 minute runs to 3 hour rides.  Most recently I wore it this past weekend during a half marathon where I was outside for a total of 5 hours without applying (not recommended).

Not only have I not sunburned even once, but my skin has remained pimple free and not irritated in the least.

The best part?  This isn’t one of those sunscreens that makes sweat pour off of you into your eyes and then burns like hell.

I’m a sweaty girl no matter what, but this stuff stays put and definitely does the job.

Doc’s Natural Chamois Cream

The Claim:  Naturally formulated chamois cream with tea tree oil

Longer lasting, natural protection against chafing. No toxic chemicals that penetrate your skin. No petroleum-products to clog your pores and eat up your padded cycling shorts. Just safe, natural & proven ingredients to protect your butt and enhance your performance. Doc’s Natural Chamois Cream with tea tree oil is the chamois cream alternative with over 95% all-natural ingredients.  And this stuff is guaranteed!

Docs chamois cream

What I Thought:

I’ll admit, once I opened this bad boy up, I was skeptical.  One of the ingredients is natural tea tree oil, which smells a little medicinal and ever so slightly like a really mild Vick’s Vapo Rub, and I couldn’t really imagine rubbing that all over my lady bits.

But hey, I’ll try anything once, so on a particularly hot ride last weekend I slathered up and set out for 45 miles in the 90 degree heat.

The formula of this cream is just that, creamy.  It reminds me of a whipped shea butter type product, only not oily at all.  It was just slightly tingly, but not unpleasant, and the sensation went away almost immediately.

45 sweaty miles later I peeled off my favorite spandex tri shorts and inspected the goods.

First thing I noticed right off the bat, my bottom wasn’t nearly as red as it usually gets.  While I could still see where my saddle had been positioned, I wasn’t dealing with baboon butt right off the bat.

Where I REALLY noticed the difference though, was over the next few days.  Typically following a long ride I can expect some serious irritation on the nether bits that will sometimes even blossom into a bit of a rash complete with clogged pores.  After use Doc’s Chamois Cream, nothing.  My skin looked normal!

Not quite ready to shout their praises just yet, I’ve it three more times since, on rides both long and short with similar results.  The addition of this cream made for really comfortable riding conditions, and have kept my nether region in tip top shape from a chafing perspective.

My ONLY caution- if you are someone who saves your… ahem… bits, defiantly don’t apply it right after shaving.

That pleasant tingle?  Kind of a raging furnace if you happened to cut yourself and give yourself razor burn.

Otherwise, two thumbs up on this product!  I’ve also started using it on hot spots on the bottom of my feet, and under the strap for my heart rate monitor (typical areas that chafe a bit for me), and have had great results.

So moral of the story, if you’ve never tried Chamois Cream, TRY THIS ONE.  Chances are, you’ll love it!


So readers, now it’s your turn.  Do you suffer from hyena ass?  What sorts of products do you use to help with chafing?  Favorite brand of sunscreen?  Respond in the comments!

 

Repeat after me: It’s ok to take a rest day

rest day

My workouts have been awesome lately.  I’ve had several solid weeks of training, and have managed to fit in not only my runs in preparation for the upcoming half marathon I’ll be doing, but several rides, and weight training 5x per week.

My diet has been, uh, ok I guess, but given my activity level I’m getting away with eating a lot of things I normally wouldn’t and still maintaining my weight.  Anyone who has lost a significant amount of weight can probably tell you, gaining it back is among one of my biggest fears, so I’m happy that I seem to be holding pretty steady.

Yesterday I woke up bright eyed and bushy tailed just like every other day, but within about 10 minutes of getting out of bed my energy was zapped.

My entire body hurt.  I mean, I’ve been sore daily for the past several weeks and the level of ouch was about normal, but for some reason, yesterday it was hitting me particularly hard how sore I was.

And I was tiered.  Even after my usual cup of coffee in the morning I was still dragging, and just didn’t have it in me.

I made the executive decision to skip my morning Yoga class, and it was a good one.

By 3 o’clock I was ready for a nap, and my body told me without hesitation that I would not be riding that night.

I won’t lie, I tried to pep talk myself into it.

I mean, it’s only Wednesday.  I can’t skip a workout this early in the week.

And I ate rice with lunch.  RICE!  That’s carbs, I need to work that off, right?

And what about cross training?  I mean, riding my bike is great cross training for this run I’m doing and I don’t want to take a step backwards in my fitness, do I?

And oh my god, the CALORIES!  If I don’t workout how am I going to burn at least 500 calories over what I eat so I can continue losing weight?

So yeah, I’m more than a little crazy.  But after a few hours of playing this game with myself I finally said ENOUGH.

My body needed rest.  Even today, I’ve decided to postpone my long run for the week (9 miles) until tomorrow to give my body just a little more time to recover.

Sure, there’s a million reasons for me to train, but sometimes we also need to realize when our bodies are actually trying to tell us something.

There’s a definite difference between being lazy or unmotivated, and legitimately needing rest and recovery.  It took me awhile yesterday to realize and understand, I’m on the recovery end of that spectrum.

So the moral of the story for today, kittens, is that it’s ok to take a rest day.  Learn from my inner struggle and listen to your body.  It’s the best way to prevent getting burned out, prevent injury, and ensure that you love your training every day.

Anyone else have a hard time taking an unplanned day off?  How do you cope?

I’m a Vanderkitten VIP for 2015!

Over a month ago I applied to be part of the Vanderkitten VIP team for 2015.

I’ll be honest with you kittens, I’m not sure what I was thinking.  Sure I’ve been having some awesome conversations with myself lately about getting back into racing, and my running and cycling is faster and more consistent than it’s ever been, but applying to be a sponsored athlete for 2015 might have been a *bit* of a stretch.

Until Sunday morning when I checked my email and saw this:

Screen Shot 2014-12-09 at 10.37.24 AM

Holy CRAP!  I’m in!!!

So check out just exactly how amazing this brand is:

Vanderkitten, “Clothing for women who kick ass”TM, was created to answer the demand for a compelling and empowering brand for women that goes against the “just add flowers” and the “shrink it and pink it” recipies that are so dominant in contemporary women’s active lifestyle apparel. In order to answer this call, we knew we had to be more than just people sitting in a cube penning your future. We had to become fully immersed in the culture of action sports and active lifestyle to develop the look and excitement that reflect what we see around us every day. This enables us to create a fantastic brand by directly creating a new path for women to live extraordinary lives; not settling for the ordinary.

Seriously?  Does it get any more “I am woman hear me roar” than that?  And I GET TO BE A PART OF IT FOR 2015!

I applied as a triathlete, but as I’m learning more about the program and how it works, it appears that there are many of us worldwide, and it’s really a support network for all different sports.

What this means for me from a training perspective is that I will need to work to shift my cardio in more a more specific swim/bike/run format.  I’ve already made the tweak this week to get my butt back in the pool, and will be doing 2x each discipline per week for the short term.  I’m going to continue with my weight training for the moment, but stay tuned as I’m sure there will be some fun changes and endless adventures as I plan my 2015 race season!

Also keep an eye out for some awesome race photos of me swimming, biking, and running with the kitteahs in 2015!

Screen Shot 2014-12-09 at 10.37.08 AM

Share the love people

It might surprise you to learn that I’m not really a schmoopy Valentine’s Day person.

Ok that’s a lie.  If you read this blog that probably doesn’t surprise you at all.  Kind of like the fact I’m not wearing pants while writing this post probably isn’t really news to you either.  But I digress…

One thing I DO believe in, however, is supporting charitable organizations.  Much of my career was spent working for nationally recognized not for profit organizations, and I know just how much good they can do.

Now that I’m retired, I still enjoy fundraising for great causes.  To that end, in just 44 days I’m riding a freaking METRIC CENTURY in the Southwest Florida Tour de Cure.

For real people.  I would post a picture of my ass chaffage from all the training rides to prove it, but I don’t want to traumatize any small children or animals.

So other than the chaffage, here’s the rub.  I have a $1500 fundraising goal and I need HELP.  Badly.

If you fellow bloggers would like to give me a push towards the finish line, you can make a secure and tax deductible donation to this great cause here.

Thanks in advance, and stay tuned for some great stories from the road!

What happened to the workouts?!

*Waves*

Hey loyal readers!

And because there are a butt load of you, HEY NEW READERS!  Welcome aboard!

As you’ve probably seen, I’m a Crossfit addict who also does tri-sports (swim, bike and run), as well as blogs about the hilarious and disgusting pretty regularly.

I know we’re still at the start of the year, so we’re all still focused on our resolutions, which probably mean fitness and weight loss goals.  Right?  Right.  Focused.  Yep.  That’s me.

I swear I’m still working out daily, and doing some pretty awesomesauce things in all areas of my training, but you may have noticed I’m no longer posting daily workout recaps or updates.

There’s a few reasons for this, but the main one is that people are douchebags.  Right after the first of the year, I was getting comments from new readers about how slow my times were, how light my weights were, or how boring my posts were.  Obviously, this isn’t really motivating.  But it also let me take a step back and look at the content of my blog.

I want to make you laugh, and provide great stories about things health, fitness, and alcohol related.  (Because they SO go together, right?)  I don’t ever want to be boring, so to that end, I’m keeping track of my fitness elsewhere for the moment.

That’s not to say you won’t get recaps of really great workouts.  Once the Crossfit Open starts I probably won’t be able to contain myself.

I’m going to do my best to bring fun fresh content to you regularly, and if there’s ever anything you want to hear or know or read more about, just ask!  Your feedback, likes, and comments are what keep me posting and loving this blog.

Just don’t be a douchebag.  This is a douche free zone.

But it’s a GOOD cult!

I hear pretty frequently that Crossfit is a cult.  Sure, it’s a “good” cult (is that like being a good witch) but it’s a cult.  I can dig that.

What I don’t think these people realize is that Cycling is way more of a cult than Crossfit has figured out how to be yet.

And as someone who does both, let me tell ya, sometimes these cults are in conflict.  In Crossfit you drink only gluten free hard cider where as in cycling you drink beer.

In Crossfit you eat steak and kale, in cycling you carbo load with pasta and Gu.

Luckily, both cults share a love of bacon, so I can deal with the rest of the conflicting messages.

As someone who is relatively new to both sports, I’m really lucky that both come with a rule book.  In regards to Crossfit, just google “Crossfit House Rules” and you will get thousands of options of boxes around the country and their respective codes of conduct.  They’re all similar.  Work hard, push your limits, check your ego at the door.

In cycling, there is really only one rule book.  Published by the infamous Velominati, the keepers of the cog, new and seasoned cyclists alike can appreciate the 93 rules of riding the road.

Granted, I don’t have a ton of experience with cycling clubs, but speaking for the one I ride with pretty regularly I can tell you, we know our rules.

Not only do we know the rules, but we regularly reference them.   In the middle of a windy ride, someone might just yell “Rule 5”  as they’re pulling the paceline and hammering away.

When I asked about a tri or racerback tank top to go with our new team kits, I was simply told “Rule 7”  and it was left at that.

Most recently, after my epic derailleur fail, I decided it was time to push the new bike conversation husband and I had been having recently a little further.  Don’t get me wrong, I loved my Allez, but as I bought it nearly 10 years ago now before I knew what I was really looking for in a bike, I had been itching for an upgrade.

Yes, I have a full carbon very fancy tri bike.  No, it’s not the same thing.

As it turned out, hubs was more than willing to not only have the conversation, but to buy the bike.  So tomorrow I will be getting fit on my brand spankin’ new Specialized Tarmac SL4 Comp Ultegra.

I’m so excited I could pee.

But wouldn’t you know it, not 15 minutes after they called me to tell me that my new bike has come in, I received a second call from the shop telling me that they had figured out how to FIX my Allez!  For “only” $180 I could have her good as new and still be able to ride her from time to time if I ever desired.

I’m sure you all see where this is going.  Husband didn’t quite understand it.  Luckily for me, I was able to reference “the rules” and help him to know the reality of how this works.

According to Rule #12:

“While the minimum number of bikes one should own is three, the correct number is n+1, where n is the number of bikes currently owned. This equation may also be re-written as s-1, where s is the number of bikes owned that would result in separation from your partner.”

Lucky for me, 3 bikes does not equal s-1.

So as of tomorrow I will have my original road bike, my tri bike, and my fancy new bike (yes they all have names), and only one ass to ride them with.

What’s a cyclist to do?

11.11.2013 Workouts

Crossfit:

Full day of training for me today.  I was up when my alarm went off this morning but really had to fight myself to actually get out of bed and get to it.  I even went so far as to get up and pee, and then crawl back into bed with the hubs for a minute.  Once I realized there was no way I was going to fall back to sleep though, I got up.

In hindisight, I’m really glad I did.  I wasn’t at all excited about the origional WOD that was posted last night, but once I got to the box this morning it had changed to one of my favorite hero WOD’s. 

Warm Up:  The usual.  I biked instead of ran and I have no idea why.  Duh, foot feels better Nicole, it’s ok to run now.  I guess I wasn’t awake yet?

SWOD:  Front Rack Step Ups 3×8
1×10 each leg @ 33 “warm up”
2×8 each leg @ 33
1×8 each leg @ 43

Man I effing hate these.  I might actually hate these worse than wall balls.  I’m already klutzy, so lets put me in a position where I’m panting and gasping for air while at the same time choking myself and have me step up and down onto a box that I can’t actually look down and see while holding even more than my already elephanesque weight.

Yeah, that sounds like fun.

Whatever, I did them.  Didn’t fall either.

WOD: “DT”
5 RFT
12 Deadlift
9 hang power clean
6 push press

Time: 11:42 @63 lbs

I went 10 lbs heavier than I did the last time I did this WOD and was glad that I did.  This is always a hard one, but lots of fun too.  And like all hero WOD’s, every time I wondered if I could get away with just not finishing, I pushed a little harder for this guy who gave his all.

Happy Veteran’s Day.

Swim:

Right after CF I drove over to the gym with the pool for my swim workout for the day.  Frankly, I think wrestling my sweaty post-DT body into the bathing suit should count as a workout in and of itself.

At this point, I’m still just base building on the swim.  It had been some time since I had been in the water, so my workouts are structured as one for speed, one for endurance, and one for drills each week.

Today was speed.

300 warm up
+ 200 steady for a total set of 500 (still flushing some latic acid from the workout so kept the pace gradually building thru last 200)

2×500 with 50 sprint/50 recovery.  2 minutes rest between sets

Took about 40 minutes total.  Man I’ve become SO slow.

Bike:

Lunch ride with work crew.  I brought the tri-bike today but didn’t ride down on the aerobars at all as it’s not safe to do in the paceline.  Not being able to be down on the bars makes for one uncomfortable ass ride, I’ll tell ya that.

Regardless, it was great.  Slight wind from the east so the way out was tough, but the tailwind was glorious and we had a great sprint as well.  A newer cyclist joined us today too and did so great!  It’s exciting to see someone learn and grow.  I wonder if the people who encouraged me to get back on my bike a year ago feel that way about me?

12 miles in around 48 minutes.  Good stuff.

Clark Kent never had to deal with this crap

You know how I said I am a superhero?  Kittens, I wasn’t kidding.

Today, powered by nothing but the maximum velocity of my own awesomeness, I RIPPED my derailleur off of my bike frame about 10 seconds into a ride.

I ripped metal from metal with the sheer power of my thighs.

Forget thunder thighs.  These bitches are made of lightning.

broken 1
From the top. It’s not supposed to be just dangling there like that.
broken 2
See that shiny metal part that has never been exposed to the light and therefore doesn’t have the same slick black paintjob? Yeah, that’s where the metal tore away.