Trouble in Vegas 2012

It is everything you could possibly think it is and more.

Okay I didn’t get in actual trouble. The kind of trouble I’m referring to is the decision to put your body and your liver under crazy amounts of stress. I am sore everywhere. Sore sore sore. Every sinew of my foot, every muscle in my legs. My shoulders, my arms, even my butt. O-EM-GEE my hamstrings. Surprisingly my back isn’t sore, I wonder why? My walk resembles a baby penguin and I dread the moment I have to sit and stand up. Luckily Mondays are rest days, so as I sit here organizing my thoughts (surprising that I remember anything at all), what part about my weekend can I share without violating the informal oath of:

What happens in Vegas, stays in Vegas

Those who do not know what Ultimate Frisbee is, I will say it is lots and lots of running. Quick bursts of sprints, rapid changes in direction, collision avoidance steps, hard stops and long hauls from endzone to endzone. And that’s just the on field physical demands. I’ve only been playing competitively for a year so I don’t feel I can really talk much about this sport however what I can say is that it is fun fun fun. And this tournament was by far the funnest tournament to date. The physical demands of Ultimate is different from the demands I’ve been asking of my body for races. It’s a delicate cross-training so I can improve in both sports at the same time. I’m straddling the line between training according to my fitness level and being stupidly injured. I read a lot of fitness articles describing how nutrition, rest, and incremental increases in workout intensities are key to building and maintaining an injury-free body. All of these were principles were violated this weekend. There was no staying hydrated throughout the day under the desert Vegas sun (does tequila, rum, and whiskey count?), no post-workout recovery drink (does tequila, rum, and whiskey count?), and no pre-stretch, or warm-up or cool down (does dancing until 4:30am count?). As I was packing for this trip, it did occur to me that I could have packed a protein shake, apples, healthy recovery snacks etc. I could have stretched before the game. I could have cooled down. But I didn’t. Why? I just didn’t.

One of the movements I haven’t quite mastered is the “jab cut” on offense. It’s a sprint up the line (towards the end zone) followed by a sudden shift in direction to sprint towards the handler in the opposite direction. It is an essential movement of Ultimate. What I do, on the other hand, is a “banana cut.” I try to arc around my defender. This gives them her the opportunity to block my sprint towards the handler. The key movement is about focusing on stopping and exploding off one foot towards the opposite direction. Nothing in my endurance race training focuses on this particular skill. However, the sport I do have over 10+ years of training in relies heavily on quick shifts in direction. And that’s Badminton. Yes, Badminton. I’ll chat about that another time. However, in Badminton it’s a sudden shift in the lateral direction and into a lunge position. I heavily employ this movement when I’m on defense, paying attention to my mark’s body and it effectively allows me react to any change in direction. It doesn’t work on offense because I am not moving side to side, I am moving forward and back. This is a movement I’d like to train on, even with all the swim, bike, runs, yoga, rock climbing that I have on the agenda.

I replaced one of the mid-distance runs throughout the week with track and plyometric training, focusing on top end speed, burst speed, agility, and footwork. However, I am unsure how this will affect my performance on upcoming races. I’m under the impression that speed work is generally a great thing to include in an endurance regimen.

To end this post on a positive note. I did notice that my recovery time between sprints actually improved since the last time I played Ultimate. And that my liver didn’t give out on me. Thank goodness. I still can recollect almost everything that happened in Vegas.

Tagline || Running on accident… because I tried eHarmony

Gear Check

A friend said to me his weekend as I faced an inexorable uphill climb, “It’s not about the bike but the engine running it.”  When it is elite athletes going up against each other, I will concede that the engine is definitely the key differentiating factor. For the rest of us out there, I think equipment can play a big role in performance gains. As I continue on this seemingly addicting path of racing, I find myself reading plenty of gear reviews, from the best compression apparel to shoes that you can swim, bike, and run in, to GPS/HRM technology. I find myself at odds with wanting to train with what I’ve got because, well, I own so much stuff (crap!).

Yet, when that newer, shinier, re-innovated piece of race equipment with the latest breakthrough unicorn magic comes out, I won’t deny I make the mental budget check to see if I really really need  – cough cough, can afford – it. Separating the must-haves from the nice-to-haves can be a chore.  And I’ll take suggestions on anything you think I’m missing below.

Sugio Racer

Swim

I only have one swim suit and it works fine for right now. I bought it on sale at REI and out of all the suits I tried on, this one managed to not find its way up my “hooha”.   I swam in this suit at my first triathlon. I remember looking around and seeing everyone, and I mean everyone in a wetsuit. I had not opted to invest in a wetsuit because I wasn’t even sure back then I would do it again. The material of this suit is thinner than a lot of the other suits I’ve seen but I haven’t had problems with durability.

Xterra Sleeveless Wetsuit

I finally purchased a wetsuit last summer at a triathlon expo. I am not yet accustomed to swimming in these yet. I swam in these maybe once or twice before the 2011 Fearless Tri. During those practice swims, I felt comfortable enough and was delighted by the buoyancy and not having to acclimate to the cold water. I was already used to compression gear from previous sports so the snug fit didn’t bother me as much. Things changed on race day though. During the first swim at Fearless, as I felt my ribcage expanding for air, the wetsuit turned into a full-body boa constrictor. It is a big possibility I panicked (swim is not my strongest sport) but it also told me that I need to spend more time in the wetsuit.

At the same expo, I picked up a Chawel, an anti-microbial, poncho-like change towel.  It rolls up small, dries me and itself fast and provides a bit of privacy when I’m slipping on the sports bra once I peel the swim suit off in the transition zone. It seems like the essential triathlon/swim towel needs to be light weight, quick drying, anti-stinky, and large enough to cover your assets.

I have two pairs of Speedo Vanquisher goggles, smoke and clear. They keep the water out of my eyes and I can see through them. Is there anything else I need to consider for goggles?

Bike 

'79 Nishiki Olympic

The most expensive part of triathlon racing. Before this race bug bit me, I was a bike commuter and I pedaled my way around town on this lady. Nicknamed The Baroness, she was recently fitted with a gorgeous Brooks saddle and will receive similar treatment on the handlebars. You can see remnants of a race sticker on the downtube. While it will remain my getting around town with the cool kids ride, its hand-lugged 27 lb cromoly steel frame was a bit cumbersome on race day. When time permits, I plan on getting a triple chain-ring and granny gear then tour leisurely with her.

The most expensive race purchase I’ve ever made was Sidonie, an entry-level full carbon road bike. I’m not exactly the tallest person in the world at a whooping 5’0 so finding a frame that fit me was a bit of a challenge. I stopped at about 5 different race and bike shops searching for the right size and right budget and came across Cal Bicycles in La Jolla, San Diego. I test rode a Bianchi, a Felt, and a Cannondale and ultimately the smoothest ride was on:

2011 Cannondale Synapse 6 Carbon

She has Tiagra components and a San Marco Ischia saddle. It’s been a learning experience adjusting to brifters and clipless pedals. Though, after last Sunday’s ride I’d say we got to know each other a little better.

Travel Trac Fluid

The weather in San Diego means I’m not stuck indoors in the winter but occasionally a storm will keep most cyclists off the road. Not because of the wet conditions, mind you, but because of the the San Diegan drivers. Believe me, you do not want to be on the road during the first rain in San Diego. For days like that and for specific conditioning exercises, I purchased a bike trainer. Quite honestly, I just walked into the bike shop and ask them to point out the best bang for the buck and I walked away with a Travel Trac Fluid Trainer. I haven’t train much yet on it but I do look forward to catching up with HIMYM episodes… who knew you can watch so much TV on a stationary bike?

Run

Asics Cumulus 13

These Asics are aptly named. These are the first pair of running shoes I’ve ever had fitted for my running stride. During the first several runs, they really did feel like clouds were wrapped lovingly around my feet. Even after a few half marathons and a marathon later, they still are performing great. I didn’t realize that runners had to purchase new shoes every 6-12 months depending on the amount of mileage ran. Before purchasing two pairs of this shoe, I was running on a pair of 3 (maybe 4) year old Nike’s. It was no wonder why I wasn’t too fond of running.

Zoot Calf Compression Sleeves

When I started running again, my calves heavily objected to the amount of stress I was placing on them. Even after months of conditioning, massage treatments, and ice, shin splints, plantar fasciitis, and cramping calves continued to plague me. I took a month off strenuous running exercises and purchased a pair of Zoot Calf Compression Sleeves. I will swear by these and any kind of calf compression sleeves. It was my best purchase of 2010 and I never leave home without them. From running long distances, speed/plyo training or 3-day Ultimate Frisbee tournaments, these guys have supported my unusually large calves through it all.

Heart Rate Monitor

Garmin FR60 w/ HRM

Originally purchased this for the foot pod accessory, I finally incorporated HRM training into my regimen and use it almost exclusively. HRM nd Rate of Perceived Effort (RPE) training is interesting. On a 5 mile run, my heart rate hit around 174-180 bpm and the RPE felt minimal. However, during an intense 30 minute plyometrics workout, HR was in this range too but the RPE was very high – hurling range even. How these two kinds of training zones relate, I’m still trying to figure it out.

Do I think I have all the gear I need to properly train. Sure do. Do I want more gear? Probably.

Tagline || Running on Accident…at least it saves on gas

1st Ride of 2012: Great Western Loop

It is common advice to start any training regimen slowly. You hear things like “increase your distance only by 10% each week”, “start easy maybe 2-3 miles per run”, “just get across the pool without drowning” etc. As much as I’d like to listen to this advice and do it the proper way, there are times (plenty) when I don’t. Especially when words like “epic” are used to describe whatever activity.  That is what is said about San Diego’s Great Western Loop ride. The Mappy Thing says it is a rite of passage of any San Diegan cyclist to test their mettle against their love for pedaling. With an ascent of 3026 feet into the Cleveland National Forest, this no simple hill training. Especially for someone who has only been on the saddle on flats the last two years.

It started as an invitation from a friend. Most of my more ridiculous endeavors start this way. I have an unwholesome love and agreeability to most athletic invitations. The first thought I usually have is “That be crazy” followed in quick succession by “Am I free that day?” “When you break it down that way, it’s doable” “Oh why the hell not?” “I love this friend.” It’s the love that really decides it for me. K-na (my friend) goes on infrequent long bike rides with her friend, Dave. I missed the last 20 mile ride they went on a couple weeks ago. So she invited me to another ride with the distance 45 miles attached to it. I was a bit apprehensive but agreed to go with the caveat I may tap out at 20 miles and I’m still getting used to clipless pedals. I have a whole other rant on clipless pedals. With the date of the ride set to Sunday 2.26.2012 AM, I spent the prior week taking it easy as I was coming off a running injury. Stretches and a short easy peasy bike ride around the block on Saturday. I read up on preparing for a 40 mile bike ride – yes, I’m that kind of nerdy –  and prepped the night before as if it was a race night. While some of you might think I’m dorky, I’m a firm believer in it never hurts to be as prepared as possible. Because in other ways, I was not prepared at all.

Sidonie (my Cannondale Synapse 6 road bike) and I were barely acquainted with each other. She was purchased several months ago and was raced in the 2011 Fearless Sprint Triathlon. I was yet to be comfortable with brifters and every time I rode with clipless pedals, I fell. I  hear the sound of a smashing melon when I picture myself riding clipped-in with traffic. The melon being my head.

As we were loading up Dave’s truck Sunday morning, K-na claims I have blood in the cooler I brought along. In some sense, she’s right. I had ice, frozen fruit, and a post-workout recovery shake concoction of protein, grapes, spinach, strawberries, and raspberries. One of the elements of endurance training I’m really bad at is post-workout recovery calorie intake. I dilly-dally after most hard workout’s before replacing the calories just burned. With a planned 4+ hour bike ride through the mountain’s of San Diego, you better believe I’m at least going to have a recovery shake waiting for me at the finish line.

We were joined by Florin and McNally at the planned starting point, both who are experienced cyclists. Feeling a tiny bit intimidated, I put on a brave front, we set off onto Willow Glen Road. Boy! Did I have doubts that I would survive this ride. I felt my heart kick up several beats a second as I finagle with my brifters and practice evening my pedal stroke before the first ascent on the Great Western Loop. Needless to say, after this ride, I knew where my endurance and conditioning stood for the metric century in May. I captured the experience in the pictures below.

9 different views along the Great Western Loop

Centered is the elevation map of the Great Western loop.

1. A mid-way break on the first ascent on Dehesa towards Japutul Rd. We all thought someone should lay next to the red splatter on the road and a banana.
2. Sidonie (yes, my bike) needed quick break up half way up the highest elevation to enjoy the view. At this point, we had almost climbed 2000 ft. I definitely tackled these climbs in intervals.
3. Dave making his way to the first peak. I would have liked to say that took this picture while riding on my bike, but really I was taking another break.
4. From the top of the first peak, a view of the 2nd peak we were about to climb
5. I reached the max speed I would this ride at 42 mph as I whizzed through this view of Lyons Valley below.
6. O-M-Gee I made it to the 2nd peak. At this point of the ride, I was half riding and walking on the uphills. McNally and Florin had so kindly taken turns to help me ascend the last peak and we chatted the entire time. Turns out, my cardio is fine, my muscles on the other hand were not conditioned, especially the right IT band. At this point, I had told the group not to wait for me so they can enjoy the rest of their ride. I’m a big girl. And one of them could always come get me if I’m too far behind.
7. The elevation map looks a bit deceiving here. Once we passed the 2nd peak, we had a most sweet descent into Lyons Valley. However, we did encounter a few more hills that I and my right leg weren’t prepared for. There also seemed to be a crazy headwind slowing my descent to about 20 mph instead of the 42 mph I hit earlier. When I saw this sign, my first thought was “Lies.”
8. As you can see on the map, I was right. There was one more climb before I was rewarded with soft pedaling down hill.
9. One of the trickiest things I learned on this ride was how to slow down from 25 mph and unclip out without crashing. I had turned to look at the view as I begun the final descent and had to take a picture with the gorgeous view behind me

I was the last to finish and I also went the wrong way. K-na had texted me the final directions and I completely missed one of the turns. Florin picked me up about 2 miles from our end point. So really, I rode 38 miles this past Sunday. But really, who’s counting? This ride was epic.

Tagline || Running on accident… because I needed a reason to buy more shoes