Gear West University - This Sunday

Gear West University is this Sunday, March 18^th from 7am or 8am until 11 am or 11:30 am.  We have a full day of classes available at the shop on a variety of triathlon related topics from aerodynamics to swimming to indoor training, to injury prevention and VO2 max testing.  It is only $20 and you can come for all or part of the day.   Check out a full course list and sign up online at www.gearwestbike.com. 

  

We’ve added an early triathlon 101 class at 7am (before the full university) to make the event more appropriate for beginners as well.  The rest of the classes are slightly more advanced but great for all levels.  We typically fill up right away on this event but due to the timing this year we still have a small number of spots remaining. We do expect to full up by the end of the week, if the link to registration is still live then we are still open!

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.

Recovery Nutriion

Picture on day 3 of my training trip

Chocolate Milk - Best recovery drink ever.  Voted on by Kevin O'Connor and me.  There are also some studies.  Here are some links I found in a google search.

1. CBS News
2. Medical News Today
3. Univeristy of Texas

I'm drinking about a quarter gallon a day.  I'm buring 5000-6000 cal/day.

Here are my other snacks :
Oranges
Honey Crisp Apples
Black Berries
Strawberries
Bananas
Chocolate Chips
Salted Peanuts

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 ?

 

2012 Schedule

Date             Race
18-Mar-12    Rev3 Costa Rica Olympic
25-Mar-12    Powerm an AL Elite SC Du Nationals
1-Apr-12       Nautica South Beach Triathlon
29-Apr-12     St. Anthony’s Triathlon (St. Petersburg, Fla.)
6-May-12      Rev3 Knoxville Olympic
20-May-12    Memphis in May Triathlon (Tunica, Miss.)
28-May-12    Apple Duathlon
3-Jun-12       Pigman Sprint
10-Jun-12     Trinona
17-Jun-12     Rochester Fest Triathlon
24-Jun-12     Philadelphia Triathlon
24-Jun-12     5150 New Orleans (New Orleans, La.)
8-Jul-12        Nautica New York City Triathlon (New York, N.Y.)
8-Jul-12        Boulder Peak Triathlon 5150
8-Jul-12        Rev3 Portland Half
14-Jul-12      Life Time Triathlon
22-Jul-12      Chisago Half
12-Aug-12    Rev3 Wisconsin Half
19-Aug-12    Pigman Half Iron
26-Aug-12    Rev3 Maine Olympic
2-Sep-12      Hy-Vee 5150 U.S. Championship
23-Sep-12    Peregrine Charities
7-Oct-12       Toyota US Open Triathlon
14-Oct-12     Rev3 South Carolina Half
21-Oct-12     5150 Galveston (Galveston, Texas)
4-Nov-12       Rev3 Florida Half

I mentioned Kenyans so this came to mind...

I mentioned Kenyans in my last post about Lil and this came to mind.  If you haven't heard of Power Thirst, it's worth a watch.

New Training Partner - Little Dawg

Hannah and Henry found a German Short-hair loose in an alley on their walk last Sunday.  We've been calling her Little Dawg - aka "Lil", aka Lilly.  We did get permission for our friend who's name is Lilly to name Little Dawg after her.  She is posted on Craig List, the Animal Humane Society, and a few other websites.  We've recieved probably 20 different calls about her.  Unfortunately, none matched up, which is sad becasue there are 20 other lost dogs in the area.  Hannah also walked the neighborhood showing off the dog to anyone she saw, but no takers. Lil did have a collar but no tags and no micro chip.  So, right now it looks like I have a new training partner.  This is great because Henry has gotten too big to be a distance runner and lost interest.  Henry is now an 80 pound dog.  He's good for intervals on the track or about 2 miles fast.  Lil is built more like a Kenyan distance runner.