Time to Ride!!!

Food, Awesome Deal for Ladies and General Updates

First pic is last night's dinner--it's farfalle with a sausage, tomato and cabbage sauce, and Ahi tuna seared in a sauce of Marsala, Vidalia onions and ordinary white mushrooms. Man can I cook or what? Notice the tri content--just got Inside (but you already knew all this crap) Triathlon, and I guess to match Tri(constantly repeating content)Athlete magazine, the feature is on the physique. They shoulda put me in there, I swear. Anyway, when you get it, you will see that some of the women weigh EVEN LESS THAN ME!!! I am 5'3" 110 pounds, and on page 55 you see this woman who is only 37, 5'3" 108 pounds, and while she is quite lean, I think I look better than her, so I guess those 2 pounds I have on her are good stuff! Anyway, it goes to show you why when someone says I'm skinny I sometimes go postal on them because I'm not.

The other 2 pics are of a backpack that I bought specifically for when I start riding a bike (the MTB) to the outdoor pool in a month. It's fucking awesome! I got it at the online Kiefer store for $25 plus whatever shipping, and it retails for $45. I'm thinking Kiefer made a mistake with the pricing since you can't find that low of a price anywhere else. As you can see, it also comes in blue. Anyway, I found its measurements (17" x 12.5", but I think it's actually bigger) and figured it would hold my kickboard (they don't supply those at my outdoor pool) and all my other crap. Which is why I took a pic of the kickboard, pull buoy and fins in there, and there's boatloads more room. It also has little pockets for an iPod, goggles and other stuff. The only thing is there is no mesh bag inside, but hey, I always bring plastic grocery bags for my wet crap. Anyway, I love how pink it is, to the point of *SHININESS*.

In other news, I received a bunch of plants that I ordered yesterday, so I'm going to have to plant those this weekend as well as a bunch of flower seeds. I have some interior painting touchups to do, I need new garden hoses (and I found *pink* ones!) and may need to make another trip to the bike shop if my MTB is ready with new pedals and shoes. Oh, and the Barbies got some new digs--let's just say the Tiki Hut is getting a severe upgrade.

In other news, as you can see from the time I posted this, I am still not sleeping much, but seem to feel OK. This week is pure madness with all the training I'm doing. I already did dishes this morning because, well the amount of bottles was getting out of control. And then I'm cooking, too, so it just adds up. I don't know how you people manage in households with multiple people--just my own bottle/dishes mess plus laundry plus general triathlon crap strewn everywhere is enough to make someone go crazy--duh, I already am :)

Blingification of La Gazza Ladra (LGL) is Complete!

I finally got carbon cages for LGL!!! They are truly beautiful--like a piece of fine jewelry. I have yet to ride with them, but I have done the old in-out with a couple of bottles (note the music in that video is LGL's theme song by Gioachino Rossini), and LGL will accept the payload snugly yet smoothly.

I'm working on getting custom decals made, and after that, there is nothing else that I can do to this bike, save for an Italian leather saddle bag--anyone know where I can get such a thing? Red or green would be Cracktacular!

Brick of Awesomeness to the Sixth Power

Today’s brick workout was sponsored by Pepsi, makers of Ultra Violence. Today was the first time I drank the old Ultra Violence right before a workout—I had actually meant to grab a Coke, but I just went ahead and mindlessly popped the top and took a swig and it was not Coke! But then I figured since I only slept 6 hours (woke up early again and had to eat a sandwich and never quite fell back asleep), I could probably use the hard stuff today. Here are the things that made this one of the most awesome brick workouts ever:

1. Weather. It was right about 70°. Absolutely perfect for biking. It became overcast just when I started, which made the run really nice, too.
2. I found a new interval route!!! It’s 4 miles one way and has hills, only 1 stoplight and very little traffic. I stumbled upon it due to some construction on my normal route and decided to try a different way. Change is good! Most of it is east-west, which is cool, because I really like riding hard into the prevailing westerly winds, but there’s a ¼ mile stretch of hilliness that goes north-south. That ¼ mile stretch is basically a climb in one direction, and it’s nice pavement and very tasty!
3. I had lots of watts during my ride (1:30), and I discovered I have become strong enough on LGL to need a smaller cassette! I have a compact crank with a 12-25, but I decided I need an 11-23 on the back now because I need the bigger gears. I think my strategy of riding with lots of resistance on the Tacx over the winter has finally paid off. I am just used to pushing the big gears.
4. I had good speed on the run (:40) and negative split it as I was supposed to. I didn’t even feel bad running. Really! And the run had a good amount of hills in it.
5. The brick was my second and third workouts today—I did an abs/core workout early this morning. I did 3 workouts on Monday (swim, run, lift), 3 on Tuesday (bike, run, lift) and 2 on Wednesday (swim, run). Today’s workout was the strongest I’ve felt this week. Now, some of that may be the caffeine talking, but I also think I’m absorbing all the NothingNess I’ve done over the last 8 weeks. It typically takes 2-3 weeks to absorb the benefit from really hard training, and since last weekend was “just” an Olympic, it’s almost been like getting another rest week!
6. I’m adjusting to a more constant eating schedule—at least I’m getting better about frontloading more calories in the morning. Today, for example, I had a Power Bar Triple Threat, then a glass of egg protein (25g protein), 2 large bananas and a can of Ultra Violence before I did the brick (the abs/core workout was after just the Power Bar). So about 700 calories before a 2:10 and change workout. I could drink Ultrafuel instead, but in my case, I think I need the extra protein, so I’m going to stick with it. On days when I swim, it’s going to be Power Bar, swim and drink Gatorade, egg protein, bananas and maybe ½ can of Ultra Violence before I run.

It’s all good. I am feeling really strong, resilient and fit. Still, it’s a good thing tomorrow is only a swim. And a massage! And then LOTS OF BIKING on the weekend, featuring 2 more brick runs, so in 8 days I will have done 5 bricks. Fuckin’ A.

Abs 5/1/2008

I need to a) drink less beer and b) get my brown on! Oh and since these pics are cropped you can't see I'm wearing a White Sox cap. Also, someone tell me how many freckles I have.

What the Hell am I Doing????

I'm actually in the Tiki Hut trainin' for Triple T and IMLP.

And then I'm going to the Tiki Bar...I'm meeting my hottie tri babe posse there...Shelley and Cindy.

The Hidden Time Costs of Ironman Training

When people talk about how many hours they train for Ironman, you usually hear numbers like 12-20 hours per week once you're about 12 weeks out from a race (as I am--FUH-UCK!). But like I always say, it ain't just the training that makes it hard. I keep track of the actual time (and mileage and assorted crap) I spend training and racing, plus sleep and stretching. But when a person is thinking about embarking upon training for an Ironman, the table below is what they really need to know before considering whether they have enough time for it. I'm sure I've missed a few things, so please comment away!

	Category	Activity	Frequency
1	Biking	Bike Maintenance	3 bikes, 3 tuneups plus 1 for Ironman, 5 trips to bike shop per season at 2 hours per trip
2	Biking	Costume Changes	3 rides per week; 2 costume changes per ride; 10 minutes per change
3	Biking	Downloading, storing and analyzing workout data	3 rides per week; 5 minutes per ride
4	Biking	Fondling…er…washing bikes	1 or 2 bikes once per week; 1 hour weekly
5	Biking	Ride Preparation	3 rides per week; 20 minutes per ride
6	Biking	Travel	1 ride per week; average 2 hours
7	Blogging	Reading and commenting on other blogs	30 minutes per day
8	Blogging	Writing Posts	30 minutes per day
9	Education	Reading tri mags	10 minutes per week
10	Education	Online forums (questionable)	15 minutes per day
11	Education	Reading occasional tri books	5 minutes per day
12	Education	Stalking other athletes' race results	10 minutes per week
13	Narcissism	Extra Shaving, waxing and assorted hair removal	3 times per week
14	Narcissism	Extra Showering	1 per day; 15 minutes
15	Narcissism	Gazing at self in any available mirror	Um…10 times per day?
16	Narcissism	Um…extra "self-care" because you're so jacked up all the time	Once or twice a day; 10 minutes if female otherwise 1 minute each
17	Narcissism	Taking, downloading, uploading and organizing pics for Flickr and Blogger	10 minutes per day
18	Nutrition	Bottle Preparation	15 bottles per week; 1 minute per bottle
19	Nutrition	Bottle Washing	15 bottles per week; 1 minute per bottle
20	Nutrition	Extra eating	3 extra feedings per day; 5 minutes per feeding (eat fast!)
21	Obsessing	Checking the weather forecast	15 minutes per day
22	Obsessing	Extra time available during tapers	3 times per season; 10 hours per taper
23	Obsessing	Thinking about it all the time	Constantly
24	Planning	Figuring out your training schedule	1 hour per week
25	Planning	Making lists of shit you need to do	15 minutes per day
26	Racing	Looking at race photos online	15 minutes per day
27	Racing	Travel	5 days
28	Running	Costume Changes	5 runs per week; 2 costume changes per run; 10 minutes per change
29	Running	Downloading, storing and analyzing workout data	5 runs per week; 5 minutes per run
30	Running	Run Preparation	5 runs per week; 10 minutes per run
31	Spending	Online and in person shopping for crap	5 minutes per day
32	Swimming	Costume Changes	3 swims per week; 2 costume changes per swim; 15 minutes per change
33	Swimming	Downloading, storing and analyzing workout data	3 swims per week; 5 minutes per swim
34	Swimming	Not swimming because you're yakking, flirting or otherwise distracted by scenery	3 swims per week; 15 minutes per swim
35	Swimming	Travel to/from pool or other body of water	3 swims per week; 10 minutes per trip
36	Timing	Changing all the extra clocks and timing devices	5 extra timing devices; twice per year; 30 seconds per device
37	Timing	Hitting splits on your watch	About 200 times per week; 1/2 second per looking at timing device and hitting the button

Weekly Workout Totals 04/21/2008-04/27/2008

Can I just say last week was the best week ever? I feel absolutely awesome. I rode all 3 bikes last week (MTB, LGL and Bitch), I did another NothingMan yesterday, I got some bling on the way for LGL (and also Bitch, but I ain't sayin' what just yet), it's finally spring and my yard is looking spectacular and will just get better, and now I am going to start actually training for IMLP.

Up until now, my training has been preparing myself for the big volume stuff, and I think I have coached myself really well up until now. Maybe I finally am smart enough about how much I can do; maybe my both planned and unplanned rest time during the fall and winter was just what I needed, maybe I'm integrating my Dad's death--it's a lot of things all at once. I just feel like I have this glow about me. I want to do and be and suck up life. As much as it might seem it's all about triathlon, which is mostly what I write about here, that's not entirely true. Something I've learned over the past 6 months is how to balance it all a little better. Sure, I'm still triathlon centric, but I'm trying my best to keep the other things rolling as well.

And that little bit of weight I lost, well it can stay the hell off me. Once again, I notice how much lighter I feel when running, and I haven't lost any appreciable power on the bike, so what the hell. If it comes back, no worries. I also changed my running shoes--I switched to the lightest trainer that New Balance makes (and they are blinged out, too, with the special Dean Karnazes footbeds, so yeah, when I run I'm on top of Dean!). I'm thinking about changing pedals on Bitch to the same ones that are on LGL--haven't quite decided on that yet.

I'm also letting my hair grow out a little. Don't get all up in my face about having long hair--that is not going to happen--but I'm becoming comfortable with a bit more up there. Although my stylist is probably taking bets on the day I walk in and tell her to shave it down again! We'll see what I can tolerate once it's in the 80's.

I was talking with my brother (the one I love dearly), and he was reporting in on how his back is strained and his arthritis is acting up, and he asked me if I had arthritis yet, and I said no, and told him how great I feel. I realize that all could change for me in a flash, and I know it's a cliche that death makes you appreciate living that much more, but it's so true. It's not as if I didn't like my life before--I just like it better now. I also understand the nature of things, and that there will be discomfort or sadness or difficulty down the road.

But right now, this is it, and I'm going to stay with it. I feel really, really blessed to have the life that I have. I don't understand people who dislike Mondays--to me, they have always been the chance to kick off another awesome week, and on paper, that's what I'm about to have. Aside from training now, I can kiss my weekends goodbye. ALL BIKING ALL DAY! And then whatever else I can muster up the energy to do. Although, it makes me laugh, because yesterday after my little NothingMan, I was pretty tired, but then after I ate dinner I guess I decided I had more in me so I did a little record spinning and dancing. Honestly, lately I have been wondering where all this energy is coming from, but then I have learned to not really question it. As long as I have a smile on my face, kindness in my heart and a wicked strong body, what could be wrong with that? Yes, our bodies are just vessels, I know that, too, but I'm going to enjoy my vessel as long as possible!

You'll see below that I still am not sleeping as much as I would like for whatever reasons, but from years past I know that when I'm training intensely I can get by on less, which is why I sleep like a fucking tranquilized elephant over the winter. So with all the NothingNess that I've been doing over the last 8 weeks, I'm not surprised that I'm ahead of schedule as far as sleeping less. Last year, my average daily sleep started nosediving about 4 weeks later, so actually I'm doing well!

This coming week of training is a big biking week (4 rides--2 of them fairly long), and I should get in at least 200 miles. I'm also bumping up my swim volume. I'll be running off each ride this week, but no long run--running 6 out of 7 days. And then next week is a big run week. And that, ladies and gentlemen, will cap off my preparation for Triple T and then some!

Today's weather forecast calls for "Occasional showers...chance of thunderstorms and snow showers." You don't see that very often!

Come along for the ride--it's going to be Cracktacular!

Weekly Workout Totals	04/21/2008-04/27/2008
Swim:	8200 yards (4.65 miles) in 2.92 hours; 18% of weekly workout time; approx. 1021 calories burned
Bike:	Approx. 140 miles in 8 hours; 51% of weekly workout time; approx. 3855 calories burned; Total TSS=480
Run:	Approx. 25.41 miles in 3.86 hours; 24% of weekly workout time; approx. 1744 calories burned
Strength:	1.02 hours; 6% of weekly workout time; approx. 255 calories burned
All Sports:	Approx. 170.06 miles in 15.8 hours; approx. 6875 calories burned
Sleep:	7.5 hours avg./night
Stretching:	1.57 hours. Massage: 1.5 hours

ImpromptuMan Race Report

It's all contained in the pics! Read the titles and captions, and there you go!

Bottle Cage Emergency

For LGL, I initially tried getting Arundel Trident carbon cages, but they became unavailable. So I just slapped on some (still good cages) Specialized Rib Cage Pros that weigh 37 grams each (pretty lightweight).

A few weeks ago, I tried getting some carbon Elite cages, and again, my supplier's supplier (I have a running tab going at The Bike Shop) was unable to get them, as they became unavailable. I think the ones I was trying to get cost around $50 each.

Well, I've been getting frustrated, as I need LGL to be 100% blinged out,and so I searched for a carbon cage (it has to be Italian) that is stylish and available. So I settled on this one. It's the top of the line, and frankly I don't care what it costs. I made up a new term: MINOWICTB, pronounced min-oh-wicked-bee, and it stands for Money Is No Object When It Comes To Bikes. I think it must be Indian for "I have some cash burning a hole in my pants there must be something I need for one of my bikes or a completely new bike."

Now, these cages are a bit over the top, but I don't fucking care. I am ready to be made fun of for owning them. They only weigh 27 grams each, so I am saving TWENTY GRAMS off the weight of LGL! Plus I like that they have a touch of red on them. I had asked at The Bike Shop whether the carbon cages were able to be used with conventional screws. To which one of the guys responded, "There Is No Such Thing As a Conventional Screw." TINSTACS. You heard it here first!

It's Sunday, I'm up early, and so I've decided I'm doing a triathlon today--1500 yard swim, 2-hour ride and :45 run. I guess that makes it a sprint, huh? And I'll be riding LGL today, what the hell. She's dying to lose those 20 grams!