Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts

Friday, February 22, 2013

2013 Training Trip - Day 6

Saturday, February 16

To get extra training in before we left, we had to start our Saturday ride in the Dark at 6:18 AM.  There were definite pockets of colder air as we road across Tucson, West to East on Glenn Ave.  We took a break on the East side of Tucson at our favorite McDonald's for breakfast and then road back with wind at our backs.

Once back at the compound, we had to make quick work of laundry and packing bikes.  Greg and I both had flight out of Tucson.

2013 Tucson Training Trip Totals.



Day 1 Subtotal: Swim .9 hours, Bike 0 hours, Run .9 hours = 1.8 hours



Day 2  Subtotal: Swim 0 hours, Bike 8 hours, Run 0 hours = 8.0 hours


Day 3 Subtotal: Swim 1 hour, Bike 2.5 hours, Run .5 hours = 4.0 hours


Day 4 Subtotal: Swim 1 hour, Bike 4.8 hours, Run 0 hours = 5.8 hours


Day 5 Subtotal:  Swim .7 hour, Bike 5.5 hours, Run .4 hours = 6.6 hours

Day 6 Subtotal:  Swim 0 hour, Bike 1.8 hours, Run 0 hours = 1.8 hours




Total = 28.0 hours

2013 Training Trip - Day 5

Friday, February 15

Our last big day of training - The floating goal for me was to summit Mt Lemmon.  The counter goal for Greg was to make me run after killing ourselves on the ride.  Both goals were achieved.  We made it to the summit and ran afterward.


The video is about 30second of riding 30 seconds of recovery eating a McDonald's afterward.

2013 Tucson Training Trip

Day 1 Subtotal: Swim .9 hours, Bike 0 hours, Run .9 hours = 1.8 hours

Day 2  Subtotal: Swim 0 hours, Bike 8 hours, Run 0 hours = 8.0 hours

Day 3 Subtotal: Swim 1 hour, Bike 2.5 hours, Run .5 hours = 4.0 hours

Day 4 Subtotal: Swim 1 hour, Bike 4.8 hours, Run 0 hours = 5.8 hours

Day 5 Subtotal:  Swim .7 hour, Bike 5.5 hours, Run .4 hours = 6.6 hours

Total =  26.2 hours

Wednesday, February 20, 2013

2013 Training Trip - Day 4

Gen. Hitchcock Hwy - Mt Lemmon

Thursday, Feburary 14

Back in the saddle again - This time Greg and I aid going up Mt Lemmon to mile 15 of the climb.  The estimated ride time was 5 hours.  Mt Lemmon is common theme for me because it's safe, low on air pollution, and scenic.

At this point our leg and crotches are stiff and chaffed.  I haven't ridden a bike since Sept 2012.  I felt aweful at the start of the ride, but as my legs warmed up my muscles started to move easier.

Tuesday, February 19, 2013

2013 Tucson Training Trip - Day 3

Davis Monthan AFB - Boneyard
Wednesday, February 13

Solar panel covered parking at Trisports
Tasks for the day: shift bases from the hotel to my brothers, groceries, 2-3 hr bike ride, replace swim goggles, run, and swim.  Our bike route was determined when housekeeping mistakenly throughout my swim cap and goggles.  So, Greg and I did figure-eight loop  around Tucson by Davis Monthan AFB Boneyard and Trisports (new goggles).  There is a bike path running SE from the U of A to the AFB which is a nice break from the noise and exhaust of Tucson traffic.

Monday, February 18, 2013

Slowtwitch - Big miles with DKT new

Big miles with DKT new

Written by: Greg Kopecky
Added: Sun Feb 17 2013


It started with a phone call. “Hey, David. Are you going to Tucson this year?”

He replied, “I don’t know. I’m undecided. Probably not.”

“Okay. I’ll be there in February for the Zipp, SRAM, and Quarq 2013 product launch”, I said. I already let the cat out of the bag that you normally train there, and they said they’d love to have you come to the presentations and group rides as a star guest. If you want, we can stay afterwards and train.”

“I’ll see what I can do. Thanks for the excuse." 

Read More

Sunday, February 17, 2013

2013 Tucson Triaining Trip - Day 2

Tuesday Feburary, 12


Kevin at the Sram Neutral Race Support in Hotel parking lot
The Sram group ride up Mt Lemmon was canceled and changed to Gate's Pass because of weather.  After breakfast, I saw Kevin in the hotel lobby and told him I was heading up Mt Lemmon.  Without hesitation Kevin, agree to join me on this potentially stupid ride.  There were rumors of the road being closed and 7 inches of snow at the bottom.  We agree it would probably be cold, but we thought the road would be quite passable.

Saturday, February 16, 2013

Video Mt Lemmon Climb

Tuesday, Feb 12, 2013


Here's the video of the climb up Mt Lemmon on day 2.5 of my Training Trip.  Kevin and I left the Marriott Star Pass at 10:40 AM and returned at 7 PM in the dark. We made plenty of stops.  General Hitchcock Hwy (the road up Mt Lemmon) was closed when we arrived at the base for ice removal at the top, so Kevin and I added on a 8-10 mile loop after chatting with the Sheriff's Deputies for 30 minutes.

Kevin made it to the top/un-plowed road (mile 25), which was as far as possible on the day.  I made it to mile 20, after stopping to warm my hand via crotch.  We both froze on the descent at sun down.   It was the coldest I've every been period - not just a bike ride.  Kevin also concurs.  I had to look at my hands to verify they were still holding on to the brake levers and was shaking uncontrollably.  I couldn't speak, just grunt, because my face was numb.  We were pushing the envelop of tough or stupid, but that's what makes an epic ride.



Temp at the bottom 55 F - start of climb

Temp at the top 19 F - star of descent

Total ride: 109 mile, 8 hours
Mt Lemmon Climb - base to Ski area turn off:
25 miles
~6000 ft of climbing
~9000 ft Altitude (Mt Lemmon observatory is 9157 ft)

Friday, February 15, 2013

2013 Tucson Training Trip - Day 1

After a 3 hour, de-icing delay on the ramp at Minneapolis/ Saint Paul International Airport, I arrived in sunny Tucson, AZ Sunday evening.  I arranged the training trip in conjunction with a Sram/Zipp product release also in Tucson.  Greg Kopecky (friend, athlete, journalist) was also in town for the event, so I had a good training partner.  The plan was be at the Sram release for the beginning of the week and then shift our base to my brother's by the U of A.

Monday was almost a total loss - cloudy 40 deg changed to rain, then freezing rain, and then snow.  The same weather I left in Minnesota.

Thanks to Lauren Goss we did get two swims in on Monday.  She had a key to the Star Pass outdoor pool.  We ran to the pool, swam, and ran back at 7 AM.  After the Sram product release for the media, we walked to the pool and swam again.  Kevin O'Connor also made the 2nd swim too shortly after he arrive in Tucson.
Greg Kopecky - Slowtwich.com Technical Editor
Sunday Workouts:
Run: 30 min with Lauren and Greg

Monday Workouts:
Run: 25 min to and from swimming
Swim: 30 min 4x500 fr, 3x200 fr, with Greg

Monday, February 13, 2012

Epipment - Training Trip

Bike: 2007 Felt F1X (cyclo cross frame)
Wheels: Zipp 303 Clincher front, 404 Clincher Rear PT
Components: Sram Rivial, Zipp H-Bar and Stem

I packed this bike for the training trip because it doesn't has a BB30 bottom bracket.  I have to remove my crank when I packed my bike, so packing a new BB30 frame takes more time.  My BB30 frame has a tight tolerance fit, so I have to tap the crank in and out with rubber mallet.  I didn't want to risk having to press the bearings back in if they popped out.  It might not have been a problem, but I wanted to keep it simple.  In the future, I can use an adapter. (Note: BB30 is lighter and stiffer)

Cockpit: Garmin 705
Contour HD Camera

I brought the camera in case there was a traffic accident. Hopefully, my wife would have some evidence to prosecute.  I more pessimistic veiw after being herassed and almost run over a couple last season.

As consilation, I hoping to get some good 1st person footage of riding up and down Mt Lemon.  With GPS data and footage and can produce my own trainer dvd for next winter.

Thursday, January 12, 2012

Tucson Training Trip

This is my 4th time in Tucson.  My brother lives here, so it's great place to train and visit.  Here's my progress so far.  The goal is to get some base bike miles in.



Jan 9 - Arrive in Tucson
  • 6:00 AM - Swim Star Masters St Paul: 1 hr, 3200 yds, distance free
  •  Flight msp to tus, arrive and assemble bike
  • 6:30 PM - Swim Ford Masters at UA: 1 hr, 3400 yds, distance free
Jan 10 - 1st Full day
  • 5:30 AM - Swim Ford Masters at UA: 1 hr, 2800 yds, non crawl
  • 10:10 AM - Ride Tucson up Mt Lemon: 3.5 hrs, 190 W avg, 2875 cal, test run to 5000ft (mile 8)
  • 6:30 PM - Swim Ford Masters at UA: 1 hr, 2800 yds, IM
Jan 11 - 2nd Day
  • 9:10 AM - Ride Tucson up Mt Lemon: 4.5 hrs, 217 W avg, 3968 cal, 7000ft (mile 16)
  • Massage Treatment on neck - Sonoran Desert Accupuncture
  • 6:30 PM - Swim Ford Masters at UA: 30min, 1900 yds, 100 sprints
 Jan 12 - 3rd Day
  • 9:40 AM - Ride up Mt Lemon: 5.5 hrs, 210 W avg, 5631 cal, Summit 8500ft (mile 25)
  • 6:30 PM - Swim Ford Masters at UA: 1hr,  3000 yds, 200s free
Jan 13 - 4th Day
  • 9:30 AM - Ride up Mt Lemon: 5.5 hrs, 215 W avg, 6968 cal, Summit 8500ft (mile 25)
  • 6:30 PM - Swim Ford Masters at UA: ?

Ford Aquatics Center University of Arizona - 5:30 AM or 6:30 PM ?
 


Wednesday, April 20, 2011

Fighting Crime

This is the short version of a long but interesting story.   While working on the in-floor heat for the mudroom during the later stages of the remodeling project.  I forgot to lock the recently installed rear door to the house.  I realize my mistake halfway through applying the scratch coat of thin-set mortar over the heating cables.  I told my wife about this too.  Neither of us thought it would be a big deal since our house had been with out a rear door for 2 months.  The risk of not having a secure door for one more night seemed small.

During night our dog, Henry, started barking, which woke us half up.  This is some what of a regular event. Henry doesn't like anyone outside to make noise after he goes to sleep.  Hannah told him to "shut up," and he was quiet for 5 more seconds.  Then, he got really mean.  At this point, I got out of bed and found Henry ready "rip sh!t up" at the top of the stairs.  Henry usually sleeps on the main floor, but tonight he was barricaded on the 2nd floor because we sealed tile in the basement.  When I removed the barricade, Henry tore down the stairs and toward the back of the house.  I knew someone had definitely been in the house because the lights were on and the drywall fence to keep people from stepping the fresh mortar was moved aside.  The back door was also left cracked open.

Our house was a mess from all the construction, so I couldn't really tell if anything had been stolen.  As I was looking a round, I noticed the backyard gate was crack open.  Just then, I noticed the motion light by the garage door light up and face pop out the door.  As quick as I could, I threw on my snow pants, jacket, and boots and ran out the back door to the garage into the frigid winter air.   I noticed one the bikes was gone from the garage stalls.  I was sure the burglar would be long gone by now.  He had been chased out the house by our dog and was now on a bike.  However, I look down the alley he was leisurely riding East as if everything was cool.  I took off sprint down the alley and caught up the guy about 200 yard way.  As I was chasing him, I was sure he would hear me coming.  My heavy breathing, puffy coat, boots, or crunch of the snow would alert him.  Regardless, he didn't know I was there until I hit him with a flying tackle.

The one thought I had as my shoulder hit his rib cage was, "this better be my bike."  Fortunately, it was my bike and this wasn't just an early morning commuter.  Surprised, he yelled some obscenities at me and I yelled some back after grabbing my bike.  He made excuses for why he was riding my bike and scattered to the other side of the street.  There is a little more to the story, but to sum it up.  He ran off, and I returned to the house with my bike.  The cops caught him 20 minutes later.  The Saint Paul Police were awesome.

The other funny side story is about 2 weeks earlier I told Hannah, "that if anyone took our bikes I just run them down and tackle them."

Thursday, April 14, 2011

Substituting Kitchen Remodeling as Off-Season Training

The reason for this blog post is answer the questions: "How was my off season?, How's training going?, Did you race over the winter?, Why haven't you updated your blog?

Old Kitchen
Winning the Rev 3 Triathlon series and finishing 3rd in the Toyota Cup series last season allowed me to take on remodeling our Kitchen and back entry this off season.  I enjoy construction projects.  Solving spacial problems and good old fashion hard work is satisfying.  It also helps ward off winter depression.  We've done a fair amount of work on our 1890's house since we purchased it, but this was the biggest and most expensive project.  The back of the house or kitchen had the issues with a walk through bathroom to the back stairs, treacherous stairs to the basement, no rear entry closet, bad kitchen flow, little kitchen storage, and multiple so-so revovations over 121 years.

Here's a little outline:  Blue - contracted, Gray - contracted but I helped, Black - did it ourselves


End of October

  • Clean out backyard and start jack hammering out the old side walk and backstairs
  • Haul in new landscaping rock to put under the back deck and mudroom
  • Pack up everything in the kitchen and basement and move in to storage
  • Cover basement floors
  • Build temporary kitchen in laundry room with old kitchen cabinets
November
  • Pour footings for deck, kitchen bump out, and mudroom
  • Framing bump out, mudroom, deck
  • Move electrical service panel and exterior connection
  • Cut hole for new stair case
  • Seal kitchen of from the rest of the house
  • Demo interior - dusting mess, sweating, and cold
  • Sheeting, weather proofing exterior walls
  • Install windows and exterior doors
December
  • Rough in plumbing: new sink location, toilet, move gas line for stove and dryer
  • Roofing - brutally cold and snowy 16 inches fell halfway through
  • Demo of old exterior walls
  • Rough in new electrical
  • Insulation: basement and kitchen
  • Build and install kitchen to basement stairs in new location
  • Demo and frame new location for ovens
  • Demo old stairs for new bathroom and insulate
  • Install venting for new bathroom fan and stove top
January

  • Repair subfloor
  • Floor: remove bad sections and relay with extra from cut of new stair location (difficult work)
  • Sand and seal and cover for dry wall installation
  • Dry wall
  • Mud and Taping 
  • Sanding
  • Painting
  • Finish coat: floor stairs, windows
February
New Kitchen
  • Install in-floor heat in mudroom
  • Cabinets: We helped install cabinets.  Hardest strength day of the project.  Cabinets are heavy.
  • Finish electrical work
  • Tile bathroom, mudroom, and stairs ledge
  • Counter top installation
  • Finish plumbing: connecting fixtures
  • Clean up and up packing kitchen and basement
Remaining work
  • Siding
  • Decking
  • Interior trim for windows, doors, and floors
  • Walk-way in backyard
  • Backyard clean up

Wednesday, June 23, 2010

Wedding and Training in New Hampshire

Despite not having a race last weekend, my schedule was still packed.  My brother-in-law got married in Massachusetts near Boston.  We stayed in New Hampshire and traveled back and forth.  I did find time to get some training in.  The general daily schedule was a early morning swim in the pond followed by either a bike or run.  The wedding funcitons started early afternoon, so my workouts had to be done around noon to allow time to shower, change, and drive.  The best ride was a 3 hour 30 minute ride from New Hampshire to the outskirts of Boston.  I got to overlap one of my old bike routes from my days at MIT.  I also found a pair of work gloves.

These are some pictures my wife and I took during our moring swims in the pond.  The first three below are of Hannah and the last three are of me.