Ugh

Tonight I was doing my FTP test and noticed during the warm ups that my crank is lose. I have to hit up the shop to get the tool as I can not find my tool and the bolt is bigger then my current tools I have.  

At least I got my watch band fix today. Turns out I strip the screw with the wrong screw bit. My band for my Fenix 3 is yellow now. I am liking the color. Props to the jewelry store that fix my mess up. 

Until tomorrow happy training. 

Posted in biking, Garmin

Tour of Sufferlandria 2017 Wrap Up

tos2017poster-copy2

Even with my busy schedule I managed to start and finish the tour this year.  This is my 3rd time during the tour, as I got into Sufferfest training videos in the middle of the first Tour. So that is why I have not done all 4 tours.

When I saw the stages announcement I message the person who got me into the videos. We both agree a few of the stages was crazy and to do it at 100% would be crazy.  And at the end I had to do both crazy stages on the same day.  Did stage 8 right when I got up and did stage 9 at the afternoon night. More of this later. As each stage I think you have around 48 hours to do it.

This year the tour was done on The Sufferfest App. As a few of the videos was app only sadly.The app could get my heart rate and power but not my rpms. So I used my Garmin Fenix 3 to record everything and put on Garmin Connect, Strava, Trainingpeaks, myfitnesspal, and Mapmyride for tracking.  The power was from my old powertap hub that is still kicking it. I still used my 2008 Jamis Xenith SLE along with my Cycleops Fluid2 trainer.

Stage 1 Igniter + Long Scream: I completed this stage Friday night. As I am cool like that.  Igniter is 20 minute warm up video followed by a TT ride aka Long Scream.  One thing about the app that I like, is no need to switch videos as everything is already there. So I just road. My Strava data is here. For the first stage I was pretty happy and passed out right after that video.

Stage 2 The Way Out + Power Station, which are climbing videos.  For this you work on lower rpms but higher watts. I enjoy Power Station as it helped me as I was not feeling The Way out. I did this Stage Sunday after breakfast.  My Strava data can be found here.

Stage 3 The Omnium is another app only video. This video is about track riding which is awesome and would love to do. I did this stage on Sunday night, not knowing how I would feel Monday before or after work.  I hit a nice high watts you can see the file here. Looking at it now, I hit 572 watts which was awesome!  yes_napoleon_dynamite

Stage 4 Angels: This is the newer version of the video.  I like the older one better but it would do. I was able to do this stage Monday after work. My data can be found here. It is a big blur for me about this stage.

Stage 5 Nine Hammers: Tuesday I got up at 4 to do this video. I enjoy the each of the different hammer (VO2 max or Threshold). I just remember walking to work thinking how am I walking to work after that workout.  My data can be found here.

Stage 6 There is no Try: I did this stage after work and that is all I remember besides being hot. Data can be found here.

Stage 7 Hell Hath No Fury: I did Friday night and again do not remember much about this stage. My data is here.

Stage 8 Revolver + RIE + Half is Easy: Saturday I was side track with a few other items and this stage I was not looking forward to doing.  So Sunday I got up and did this before anything else.  This stage just eat me up and my data is here.

Stage 9 ISLTA: Was planned for Sunday afternoon. I was about 40+ minutes in and something happened. So I had to change to restart the stage that night. My first attempt can be found here. I was not a happy camper but I figured would do this stage in the evening. During the evening ride, my heart rate monitor stop working.I think it was from all the sweat. As my kit had salt stains on it.  Data can be found here. After I finished the stage I just layed on the ground for a minute or two and then drink my water.  I was shock I was not that sore the next day at all.  So Sunday I biked for over 70 miles on the trainer.  Wow but at least I finish the Tour.

Thank you for reading all of this and happy training.

Posted in biking, Garmin, Jamis, Powertap, sufferfest, training, tri training, Xenith SLE

Searching at Gravel / Adventure Bike

Hello all, I have been busy with my job. Working 50+ hours a week on average to building my comp “vacation” time up. So I might be able to do a trip to get a gravel bike.

I am in process of getting a gravel bike within the next month or so. So this way I can ride in 4 (mud, spring, summer, and fall) of the 5 seasons of Vermont life. As some of the roads no way I want to ride my 23 road bike tires on as that would be silly. Also going to be riding the long way to work on those gravel roads.

I have a list of 6+ or so bikes.In no order, here is a list of some of bikes I am looking at:

Bianchi Allroad

trailsandtales-86

Jamis Renegade
xmivx6k

Salsa Vaya
salsa-2017-timberjack-woodsmoke-new-mukluk-vaya-marrakesh-adventure-cycling-association_-57

Fuji Jari
2017-fuji-jari-gravel-adventure-road-bike02

Specialized Sequoia
specialized-sequoia-15-rock

Trek Crossrip
749527d1356995254-trek-crossrip-elite-img_02272

I won’t be getting anything until March but it is great reading the reviews of the bikes.  All the bikes I would get from a LBS that I trust and know. So that is why I have a big list of bikes on here. This would be my first new bike since my entry level mtb. As my road bike I got used. I want to see how the bike feels when I am riding it.  Something I wished I did on my road bike at times but it is fun.

Thank you for reading and happy training.

Posted in biking, Jamis

Work Busy Season 

I been busy with my work now. Sadly means not being out as much as I want too. But good news is the extra time I put in is extra vacation time for later in the year. 

I am putting in around an extra 1.75 hours a day for next few weeks. For someone who is low on vacation time warner will take all the comp time myself. Without burning myself out. 

I am eyeing a return to Muddy Onion again in the spring. I will be using my mountain bike I think but we see. Maybe I can get a gravel bike by then or a Powertap P1.  We will see and happy training!

Posted in Uncategorized

Quick Update 

I keep this short but today’s is a new day and yesterday was history. My work has been busy with a lot more of changes. When I was walking to work I had to take this picture for those effective with change. 

I think it be good but time will only tell what happens. Here is a few updates on my end. 

I got my entry level mountain bike now so I will be able to start biking to work. Instead of walking. 

I entered again to be a Powertap Grassroots Ambassador and we see what happens. I should heat back in a few weeks. I do love my hub but pedals will be nice.

Also I got a swimming pool lined up for a great price and a few other items that I am forgetting. I might get a second job too but we see.

Posted in biking, Powertap, swimming, teamBBC

What drives you

So I have been thinking what drives folks to train or work out. All my friends have different reasons. 

Myself I have a few reasons.A few of them I have talk about in the past. 

Always remember to

Thank you for reading my short post.

Posted in Uncategorized

Indoor season starts soon

Woke up this morning to this 


It will melt but once salt is on the roads I be on trainer till spring. 

Posted in Uncategorized

October 2016 Update

A few changes is happening now. As I wrote in my last post, one change has happen. I have switch jobs, so that will effect my training.  Now sure on how it will but it will as I might be working a bit longer during the busy times. But it is too early to tell.

14333161_10100714466171309_3826234029678159319_n

going away from my former coworkers

It was a pretty hard choice but sometimes you have to look out for what is best. One trade off is I have to make sure I am back within 45 minutes for my lunch. So my runs will be kept under four miles.

Now it is getting dark sooner and sooner.  Once it hits daylight savings. I will have to run before work and shower at work or during my lunch time.  My bike riding will be on the trainer (not like majority of my bike training has been this year).

Another change is how I will write this blog.  I used to do my workouts for each month. I will not do that as I belong to 3 sites to track me.  Instead I might write about a training plan I am doing with updates but not day by day breakdown of my workouts.  As I think I have not written about my training/workouts since December 2015.

Thank you for reading my post. Have a great day and happy training.

Posted in Uncategorized

2016 Cornwall Tri race report

Sorry for the late race report as I been busy and lazy.  Well mostly lazy…  As I put down on my goalsSadly I haven’t been active with my training have suffered. Moving into a new state for a new job effect me a lot. At least I have learned I can do this again.”  Only good thing was I able to run at work more often (thanks to a few great coworkers who I ran with).

Cornwall Tri is a grass roots tri that I love for many reasons:

cornwalltri_zpshvj5ajlk

Cornwall Tri Course

  • It is close to where my dad grew up
  • Great Volunteers (many of them come back to help out year after year)
  • Wetsuit strippers
  • Bike racks per event
    bikerack_zps7wikbuor

    above and below photos taken by Cornwall Tri

    bikerack2_zpsxymhjd9x   photos taken while I was racing by the Cornwall Tri

  • Designated bike rack space with your name on it (sticker photo from when I put it on my bike after the race to save it)

    bikeracksticker_zpsgdniwfta

    love the “Go”

  • Closed bike loop
  • Run along the river path
  • One of the best bangs for the bucks
  • All revenue from the race goes back to the local community (Boys and Girls Club)
  • Free photos taken during the race (a few from this post is from them)
  • Family can watch me race that is close by
  • and a few others reasons

The plan was to take Friday and Monday off from work, and take it easy for a drive up on Friday with picking up my wetsuit on the way. Also I volunteer to help up the kids tri day Saturday. But when I received an email for a job interview Friday mid mourning for another job within my agency I had to make changes plans. I ended picking up my rented brand new TYR Hurricane Cat II wetsuit on Thursday night after work and driving a hour each day just to get the wetsuit rental and I drove up to Cornwall after my interview.  I did a quick look at the weather Wednesday and said sunny and not so hot temperature… NICE!!

The day before my race day I enjoy helping out at kids day. It was a blast to help.  I took a few pictures of the set up.
kidsday2_zpsdipyv6svkidsday3_zpshoxnu9lnkidsday4_zpsn7a21teo

kidsmedal_zpspivbkxwd

Kids day medals (from Cornwall Tri)

kidsday_zpsprw89beo

If you look closely you can see me (image from Cornwall Tri)

Race day the weather changed as it started to rain before the race until I was on the bike. I removed some psi from both tires of my bike and suited up.

Swim 1500 Meters

start2_zpsa6agk7tl

swim start image from Cornwall tri

start_zpsftjofhwq

I might be here (image from Cornwall Tri)

Since my swim training was down my goal times this year was 30 minutes for my reach goal with a realistic goal of 45 minutes. Those goals was not knowing that I be renting a brand new wetsuit. I have no idea what kind of pace or speed I would have. So at the start of the swim, I started in the middle of the line but towards the back of the pack. When the gun went off, I just went for it.  Sadly my positioning was not that good as I had to slow down or stop to let the folks in front of me go. During this time, I felt this scratch on my neck, turns out it was part of the wetsuit rubbing the back of my neck.  After the first buoy I went into the inside and started to move up.  I just went for a pace that felt good. Towards the 2nd to last buoy before I turned in, my right leg cramped up.  I went to step up to get out of the water and I just dropped. I just laughed and said I am okay to the volunteer who asked if I am okay. The data from my swim can be found here. My time coming out of the swim was 25:18.2 which I was very happy about and blows away my goal times.

My parents did not show up till I was on the bike part of the tri. So no pictures of me exiting the swim this year.

T1
Once I was out of the water, I had the wetsuit stripper help me. As I was having issues undoing the string for the wetsuit. This year they added transition times to the timing. With this being small race, normally T1 is included with the swim time past few years. As you can see below, you have a 200 meter run from the swim to transition. This year they added a carpet as the school added a track and had weeds which was a pretty sweet deal. I was not running on this more of a walk which is a mistake on my end looking back.  My time for T1 was 3:39.  Right before I enter transition a few of the CGSW Racing crew said nice swim. It didn’t hit me but I was in the top third of the whole Olympic tri group for the swim.

runfromswim_zpszojt9kym

the carpet felt good compared to what was underneath (Image from Cornwall Tri)


Bike 40 KM

startbike_zpshx0eh9q9

start of the ride (image from Cornwall Tri)

Onto the bike now, my reach goal was 1 hour and 25 minutes and realistic goal was 1 hour and 45. It was still raining during this time but slowly started to stop. I took it slow and easy and made sure I wasn’t going to fall. So even thou my max speed was not what it should be. I just kept it easy and keep my speed at 17 mph.  I did not have a power meter or a nice rear this year so I just went with a speed goal. One guy on a TT bike who flew by me right before turnaround dumped it at the turn around when the roads was still like the picture below. Overall I average 17.7 mph so I was happy with that and I even left my shoes on the bike during transition. It was not as hot, but I still fore myself to drink water and I had a few gummies when biking. My end time for the bike was 1:24:52.3. So I was pretty happy with that. My strava file can be found here.

bike1_zpsgii0r5mi

after the turnaround (image from Cornwall tri)

turning_zpskqmdbnd3

going downhill and roads drying up (from Cornwall tri)

img_0920_zpssfjngxfn slowly taking feet out of shoes on last turn (from folks)

T2

I turned into T2 and just dropped the bike and helmet off and put on shoes and I was off to run. Time 1:36

img_0921_zpsrelgxb6c

Starting the 10K (from folks)


Run 10 KM

The run is along the river path to a park and back.  My reach goal was 1 hour and my realistic goal was 1 hour and 10 minutes. Before this tri I have not run further then 4 miles for whole 2016. The run this year went a lot better maybe because I was running more. It just felt fine, even with all the mini up and downs of the river path. A few sections of the path is just a sun baked zone. I looked at my watch a few times to see how i was and I know I was close to my goal. My run time was 1:09:05.0 which I am happy with. One thing I am happy about was running the 2nd 5K faster than the first. The link to my strava file is here.

 

finishing_zpsix31ensf

image from Cornwall Tri

As I finish the day at 3:04:29.8 so close to breaking 3 hours.  Always next year.  Overall I am happy with how the race went even thou I miss the goal I had set last year of breaking 3 hours but bet the gaols I had after lack of training this year with my new job.  Always next year and thank you for reading my post. The link to the garmin file is hereOh yea, I got a promotion/switch jobs at work, I found out the Monday I drove back home (my day off).

Posted in biking, Garmin, history, Jamis, K-edge, results, running, strava, swimming, teamBBC, tri, Uncategorized, Xenith SLE

Stowe bike club – Middlesex TT

Hi all,

Here is a quick race report from last Wednesday.  The course is an out and back.  This is home of the original tt for the Stowe Bike Club.  They now have like 10 different courses, including 4 climbing TTs. Coming into this race, I only wanted to finish and not make a fool of my self.  I did however forget to put in more air into my tires from the wet bike Cornwall Tri (report to follow later). I was going to do this course earlier in the season but it got canceled because of weather.  This time the rained hold off till I was home…

The course has one hill on it.  I was feeling great on it and was able to keep my tempo on the course.  The turnaround came faster then I thought it was as I forgot this course is only 8 miles. The winds was calm and I was able to go for a nice pace. Some parts of the course is used for GMSR which is kind of neat to see. I was going to post my link to ride file but it included the time I was just there talking to a few folks. About someone who got clip by a truck (he is okay and the driver came back).   The course itself has very wide shoulders too minus the bridge.

So I did finish the race and felt good and painful.  Getting blow by TT rigs on a road bike is always “fun” but I was used to it from the weekend before.  I will be doing more of the races next year with this group.

Posted in Uncategorized

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 41 other followers
Follow bonnev659 training on WordPress.com