A Time Trial and Strength Training

Whoa – two posts in one week!? I must be getting wild!

I have been jealous every week I’ve seen the results and people talking about the time trial up at the speedway, which I’ve done quite a bit in the past, so I wanted to make it a point to get my butt out there and do at least one this year. After doing it, maybe “jealous” was a bit of a stretch.

I had to take my dogs to the vet on Wednesday 😦 so I took a half day at work which helped motivate me to do this particular one. Trying to leave work to get ready and get up to Concord at 5:30 is normally a huge buzz kill. It was nice to be a bit more relaxed about this one. We arrived with plenty of time to warm up a little before Derek’s start at 6:30. It was his first event and I was more nervous for him than myself!! I like when the pressure is off me. 🙂 He did great for his first time ever and I know he’s got more in him next time. Part of time trialing is just figuring out just how hard you are capable of going for that exact distance – no more and no less. He rode at his exact goal speed and had “fun” doing it!

After watching Derek finish his ride I started my own a little before 7:30. I hit it hard the first lap and tried to get settled into a good groove that I could sustain for the next 6. I didn’t actually watch my power this time because I didn’t want to be discouraged if it was significantly lower than I’m used to seeing in past time trials. Head games. 🙂 So I set a goal speed (26.5) and just watched it and my distance the whole time. And tried to not to puke.

I wish I could say I felt awesome but after about 2 laps, I did not. By the 6th lap, I saw 7.25 miles and was delirious about if this was my last lap or my 6th. I came around the 4th turn on what I had hoped was my 7th lap, but looked down and saw 8 miles and almost quit. I take full responsibility for this. I had a really small lunch that day since work was very busy (read: cup of soup) and nothing but two hard-boiled eggs before we left for the track. I was starving before the ride so I knew energy would be an issue but I came unprepared with any gels or food. By lap 7, I was seriously out of gas. I pressed on as hard as I could and kept telling myself, ok, pick it up at the 3rd turn. Then I’d try, and I wouldn’t go any faster, so I’d think, ok pick it up at the 4th turn, and the same. The finishing stretch was all about not falling off my bike, honestly.

I was shooting for 22:40 and I finished in 22:39- not too shabby a time prediction on my part! The craziest/best/funniest part is that this was actually the highest 20 minute power test I’ve ever done!? After I’d caught my breath and caught up with Derek, I checked out my average watts and lo and behold, my jaw hit the floor. Given my time was over a minute slower than my best there at the speedway, I figured my watts would correlate (since it wasn’t super windy)…but surprise!

I’ll get on a little soapbox now for just a brief moment. The past year and a half since my foot injury has taught me the importance and benefit of cross training and, more importantly, strength training. When I was knee-deep in swim bike run, I used yoga as my sole method of strength training – which is not a bad form I’ll say. These days however, I do TONS of burpees, short 100/200 meter sprints, tons of pushups, planks, squats (body weight, jump and weighted), lunges, side shuffling, and in general just a significant amount more strength training. I continue to be surprised to see some of my results this year not be too dramatically off where they used to be when I was solely focused on swim, bike, run training, which is definitely attributed to my overall increased strength. Now there are definitely workouts I could / should do that are swim, bike, run specific, that in conjunction with my strength training, would net great results, but I’m not into being all too focused right now – more just doing what feels good, having fun and staying fit. I will say though, less is more!

My time was good enough for 2nd female as I was edged out by another great rider Sarah by 4 seconds. Makes you look back and think “doh, shouldn’t have let up that time” but I did the best I could and she also had a great ride! Congrats Sarah!

If you are around uptown during the week and want to join our little group sessions during lunch, anyone is welcome! We work super hard but have tons of fun! I’m also happy to plan such workouts for anyone who might be interested!

Happy Friday all!

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