E's cross race 1

Our first cyclocross of year (my first ever and A's second ever, although first on a cross bike) was a couple of weeks ago now. We had some family visiting but we still dragged them on a cold, wet day to Broomfield to race in Boulder Cycling's 2nd race.

We had just gotten my bike and ordered a bike for Amber, so we would be sharing mine. Fortunately we ride the same bike size and almost identical seat height, so fitting isn't an issue. Unfortunately, A's race was immediately before mine which left me unable to 1) pre-ride the course (kind of key for cross racing, but...) 2) to practice clipping into the Candy pedals that we just put on the bike (this turned out worse than #1).

There are a few new skills to learn for cyclocross that we just don't practice while swimming, road biking, running, or Nordic skiing. Oh sure, some triathletes work on flying mounts onto their bikes, but since we focus on long stuff, we just don't. And not many triathlon courses (road tri's at least) put barriers in your way. Or had sand on the bike course. Or off camber grass sections.

Naturally, we would have been practicing these skills before racing, but more naturally we started racing first. Kinda like the swim of my first triathlon. I did get a bit of practice dismounting and re-mounting while commuting, but did get a good scrap from falling on the gravel path from an unsuccessful dis-mount.

Anyways, we showed up to the race with the tiniest bit of practice for me and zero practice for very nervous A. A and I signed up and then got her on the bike for about 10 minutes of mounting and dismounting. She then pre-rode the course a bit and got ready to race. I walked around a bit to see some of the course and heard from A that there was another set of barriers on the far side of the course. Shortly after the start of her race, I went to change and ride the trainer a bit to warm up.

With a bit of warm up in, I went back to the start line and watched A finish. She was worried that the rear wheel was flat, but she thinks that during 65% of her races (the other 35% being ski or run races). I got the bike and headed to the start.

I got lined up pretty far back, but was fine with that since I didn't know the course well. Starting a race with 60+ cat 4 guys can be a bit sketchy and having that race be a cross race just adds to that, but the start seemed pretty well controlled. I had one foot clipped in, but had some trouble getting the other side in until we were near the first set of barriers.

The 1st set of barriers seemed very tall the first time around (pretty tall the rest of the time, but not as bad). I just ran through the first sand section based on earlier observations and rode the second section. I didn't worry about getting clipped in during the sand section, but started to get annoyed when neither side would clip in. We had a pretty mild section of path and grass until the next set of barriers during which I got passed by a few guys that I had just passed while riding. This would become a familiar theme of passing people while riding and getting passed back over the barriers. Skills, I need skills.

Over the barriers and through the woods (actually there were only a few trees) I continued to struggle to get my feet clipped in. It took almost all the way to the start/finish line to one side in. On the s turns, my lines were terrible. Too much speed going in, too wide and slow going out. Skills, I need skills.

On the second or third lap, I had a nice little slide down the off camber grass section. It might have been fun except for the facts that I was racing at the time and it knocked my chain off. I eventually had a bit more luck clipping into my pedals, but still spent at least 70% of the race with one or both sides not clipped in. Maybe that's why your not supposed to race on new equipment.

The rest of the race was pretty uneventful as I only hit the ground one other time on a slippery 180. The 45 minutes of racing went by very quickly and I was soon done. Many lessons learned, but it was a lot of fun.

Cross Action

Yo,
We haven't wrote for quite a while, but we finally has something worth blogging about. The awesomeness of cyclocross!

Well, that sentiment is somewhat tempered by my hip which too the brunt of a crash (not the only) on Sunday. But, this morning I told A that I felt like I got kicked by a small horse, which is an improvement over yesterday when I felt like I got kicked by a frigging Clydesdale.

Last year, A suffered through a very snowy cross race using my mountain bike. Not good times. She was pretty convinced that her life you be complete without every doing another cross race. Fortunately, I was able to convince her to try again and in the course of the last two weekends, we've done three races. We're hooked. More details on the races and photos to come.

Home in Boulder

Our last day in Penticton was well spent, and I (finally) tubed the canal. It was wet and relaxing. I missed a splash/walk in the lake, though. I missed it badly. I almost considered trying to go for a lake-walk in the dark, but didn't want to risk stepping on anything unseen.

We almost didn't make it back, I wanted to stop and stay a while in Bozeman. I love that town. But we cruised back into Colorado around 3:30 on Wed. afternoon and hit Boulder about 2 hours after that. Since then we have unpacked (I think most everything, by now), eaten great pizza at Protos, and ridden to work both yesterday and today (my feet are protesting cycling shoes, but the legs are loving a low-key spin). I also did a quick check of MSU's webpage, but there are no faculty openings for chemical engineering......

Our drive back had us spotting a moose, driving through a forest fire (very close to the road!), slurping huckelberry milkshake and enjoying the countryside unfold. Flying would seem easier, and is definitely faster, and though another day in Penticton would be a slice of heaven, I like the sense of place that comes from watching the terrain speed by out the car window.

The pets seem to like having us back. they had excellent care from their pal, Beth, while we were out, but they also seem happy to have us around again. I'm already trying a new trick with Izzy at meal time. And the cat wants to cuddle at the worst times, like when I am asleep. She makes up for it with her cuteness and boundless energy (currently, she is running labs of the house, made possible by our two staircases).

Chores have included unpacking. laundry, calling around for a new windshield (we hit a rock just right in some Montana road construction and now get a new windshield), reassembly of The Good Bike Ditto, etc.

This weekend brings the Farmers Market (our first time this year, in Boulder) by bike, followed by breakfast out, cleaning for upcoming family visits, yard work (see mention of family visits), and hope that my stomach might finally get right. Should be fun! Happy weekend!

-A

A's race report: IM Canada 2009

Note: I am reflecting on this after writing it and realize it is more highlights and reflection than a race report, but it is my blog and that is what I needed to write right now. Also, it seems a bit dreary, and I am a tad disappointed in the overall outcome of the day, but as I state below, I have a very positive feeling about the fight I fought, too. A final warning, this gets long.....

It is now the morning after and my legs won't let me sleep, so I thought I'd start to write a race update. Yesterday was my 5th Ironman race, and my 4th consecutive time here in Penticton. E and I showed up ready. The most ready we have ever felt. It was almost scary how ready I felt. Our training had been a bit lighter than normal earlier in the year due to work overloads for both of us, but since June it has been business as usual. Only harder. And faster. And I was responding well to that.

With that preface, I'll state that I am pretty disappointed with my race yesterday. After my 4 previous attempts at this distance, I lined up at the start line ready to rock it. Especially the run. I have been dialing in a new nutrition plan, updating the race wardrobe, and was excited to give my best effort. Which I did, it was just not a 3:30-3:45 run, it was a 4:09. In the end, it was my stomach that did me in. Canada has a single out and back run, and by the turnaround at Christi Beach I had stopped in about 10 of the 12 port-a-potties dotted in through the aid stations. Finally emptied out, I got down to the business of running and had an OK race from there in, but the damage was done and I never hit my goal paces even after I found my legs.

But I'm getting ahead of myself. Let's start back with our departure prep on Monday when I was chopping veggies for dinner (enough for leftovers on the road the two nights we were traveling, too). I did a good job of slicing my left index finger, right through the nail. This limited some training last week, but being taper, I think that was fine. By Friday I had stopped wearing a bandaid (I hate how soggy they get after you wash your hands a few times) and had the thing super-glued together. The drive up went smoothly. We broke it up into two nights (Casper, WY, Tuesday after work, and Spokane on Wed.). We got in on Thursday and settled (groceries, cooking, visiting with friends, etc.). Friday we spent a bit of time training to flush the legs and check the gear (just a swim in gorgeous Okanagan Lake and a spin up Green Mtn Road for ~35 min) then it was off the feet. Saturday we prepped gear, took a turn through the Farmer's Market on Main Street, found Ivy, Cathy, and Michael, and dropped everything off at the race site. All week, I slept well and felt only mild race anxiety. Mostly, I felt calm and ready to rock. And confident that I could.

Pre-race on Sunday was uneventful, save for the huge port-a-potty line, but I'm glad I waited to use that. E and I seeded ourselves well. I got an OK start, but spent a bit of effort clamping my middle finger onto my index finger to try and save my nail which was flopping now (so much for that super glue). That lasted until the first turn of the swim (we do a single triangle, ~1600 m, 400 m, 1800 m) when it fell off. My swim at 1:01 was a PR and on target (I wanted a 1:00 to 1:03). TI seemed to take FOREVER, as I had to do a few things twice, but the clock doesn't make it look too bad.

The bike started well. I quickly settled in and got to business. I wanted (and think I was easily capable of) a 5:30-5:45, so my 5:50 is puzzling and a bit disappointing, but I felt spot on for the effort I wanted to give, and occasional heart rate checks confirmed my effort was appropriate (though that data is a bit muddied by the fact that the strap was unhooked on the right side and only the shelf-bra of my top was holding it on, and then, only sometimes making contact with me). There was some wind, some heat, some smoke from the nearby forest fires (no smoke in town the days leading up the the race, it moved in during the bike) but nothing really intense, at least by itself. My nutrition went well (only carbopro 1200, nuun made on course from their water, thermolytes, one tums, two gas-x).

T2 was also uneventful. I finally fixed the HR strap, yeah! Got my brand new compression socks on (bought at the expo, so very new) and was off. I took a mile to try and settle in. Felt pretty good, but was already off pace. I decided to let the legs settle for a mile or two and then bring it down to what I had planned on. But by mile 3 I was running for the toilet, and that continued for almost every mile until the turnaround. I was able to run strong after each stop, but they were costing me precious time. My nutrition kept going well (on the top half, at least). I never got dizzy or low on energy like I have when using powergels in training. I just never really ran. I shuffled. Or sprinted for toilets.

All in all, it was close to what I had hoped for, but still.... wasn't. Overall, I have a positive feel about the race. I fought a good fight. I never gave up. I was patient, showed courage, and tried to find joy in the day as it unfolded. I gave what I could, then dug deeper and gave more on the run when it got tough out there. But..... I guess I thought this year would be different. I'd finally come in and race to my potential. I'd be a "competer" not just a "completer." I'd RUN. Not shuffle, not survive, but run, mix it up with the big girls, get to go up for an award, whatever. Maybe, after 5 tries and one sub-11 h (not this year, this was my first non-PR Ironman) it is time to find a new sport, or go back to Olympic distance races, or something. Maybe. First, we have St. George and Lake Placid to do in 2010, though. Maybe I'll learn to emulate my idols by then. Marit, Kerrie, Jenni, what're your secrets?

Now: coffee, maybe a trip to roll down (would 3 slots ever make it to 11th?) and a final "vacation" day before tonight's banquet and we pack up to roll out tomorrow at first light. I think I might finally float the canal......

With patience, courage, and joy,

A

E's Late Night Update

So I'm up late due to an issue at work and I've updated my training log and read other's blogs, so I'm left with having to write a post.

Since I last wrote, A went to Minnesota like she wrote about, I got in a slight bit of an accident with a car while biking to work, we did the longest swim workout I've ever done, and observed a little 5430 long course action during our bike on Sunday.

It was pretty quiet around the Casa de Rydholm the weekend that A was in Minnesota, but I managed to get some neglected housework done since I took Friday off to bike a few hours and run a few more hours with A before she left and had shorter workouts for the rest of the weekend. Hopefully she doesn't want to ride her road bike too soon as I took off the cables and bar tape to move her handlebars up to where she wanted them. Most likely that project won't get completed until after Canada.

The rest of the week was busy after A got back with training and that whole work thing. On Friday, I had a guy drift into me while I was biking to work. Luckily the only damage was a bent rear wheel.

On Saturday, we headed to the pool for a long swim. 5.1km swim to be more exact. I was actually a bit excited for it since the last time we had a 5 k swim scheduled, the weather forced us to shorten it. It took a while (almost two hours) for me to finish, but I felt good to get it done. A had added extra 50's in middle to keep at about the same point as me so she went an extra 300 meters (crazy girl).

After the swim, we headed to Pekeo Sip house for some Americanos, Deli Zone for some breakfast sandwiches, the auto parts store for a headlight restoration kit (huge improvement for the Subaru) among other stuff, and the Styrofoam recycling place. Then, we headed out on our bike ride which included some climbing up Lee Hill.

On Sunday, we headed out early for our long ride. We started on the 5430 long course route but knew we should have around a 15 minute head start from the pro's. We were amazed on how much glass and debris was on the road as they obviously didn't sweep the course this year. Just before we were about to leave the course as it made a turn, Tim O'Donnell passed us with a photographer following along side of him. We then proceeded north to Masonville and headed back south. We got back onto the course for a few miles on 75th after most of the people had finished the bike, but did pass a few racers. It was kind of nice to have police officers controlling traffic for us. We headed through the town of Niwot to add some distance and I managed to get double flats. I thought I had just flatted my front wheel and A thought I had just flatted my rear wheel, but in the end, I had done both. I fixed my rear wheel and A fixed my front wheel and we finished up our ride.

We then headed back to Niwot to use the track to run a bit at our goal paces for Canada. It was warm but we survived and then went to Dairy Queen for dipped cones.

Since the weekend, we've been busy again with work and training, but it would be weird if it wasn't the case.

3 days in MN

This will be quick, but then so was the trip. I spent last Friday doing my weekend IM training with E so I could fly out that night to Minneapolis. First I biked for ~3 h, then did a near-3 h run, caught the bus to DIA at 2:50 pm, plane at 4:50 pm, and shuttle-van at 9:00 pm (new time zone) before meeting my dad at the park-n-ride at ~11:25 pm. Murmurs of a family tri-relay filled my head as I drifted off to sleep.

The next day, I woke to the cutest alarm ever, my new 8 mo. old niece who I was meeting for the first time. I headed out to the country roads for a walk with her (looking cute in the stroller), her parents, and my other sister, Beth. There the plans for the race were fleshed out, as I secretly wondered why the 3 of them were all on one team.

Throughout the morning my amazement and love for my family grew and grew. I was amazed that my cousin Joe was able to single handedly delay a 10 am sharp start to ~noon. I was awed at how each family unit (my dad and his 4 sisters each had a family member participating or assisting in awards and finish line paraphernalia) really got into the idea of racing each other, helping their team, and having fun with the sport. And despite all the banter and small talk, I could sense an excitement and curiosity at the craziness that was about to ensue. Between finding toilet paper and ski poles to mark the finish, discussions over how to size the winners crown when we didn't know who it should even be sized for yet (this was critical for sticker placement), and efforts by a least 3 people to get all bike tires filled with air, their was a steady banter and energy filling the air.

Right before noon, Joe and family arrived and final instructions were given before a prayer for safety was said. Then all of the self-proclaimed non-athletes headed out to their starting areas to wait for their team mates.

In the end, I anchored the final team as their runner. I got to see the exchange of speed and excitement between all other bike-run pairs. And after I crossed the finish line is when I really began to be thankful for the family I have. Only on of them had ever done a triathlon before, but there was already talk of "well, next year I'll......" as plans for training and race strategy were hatched. And there was plenty of warrior stories floating around, too. The moment when my sister was almost finished with the bike and her pedal fell off. The moment my Dad was about to pass my cousin while flying down one of the rolling hills and his chain fall off. The disbelief of those waiting on shore as the 2nd place swimmer was so befuddled by how to navigate a large patch of weeds that his lead was lost to his sister as he elected to go around while she went straight through the middle.

I hung around the finish until the crowd dispersed as another rain shower moved in, then I headed out for another 30 min of running to get in my hour for the day. A quick shower and it was time to set-up for Grandma's birthday party (the triathlon relay was in her honor, a first annual they are saying....). Kids were running around the yard and through the house, turkeys (3!) were frying, potato salad and from-scratch baked beans were being finished off, and the 3-layer chocolate cake was waiting for the celebration.

The on-and-off rain prevented the annual wiffle ball game from commencing, but we did get treated to some wonderful singing by Joe and Em, and a poetry recital from my cousin's middle child, Wesley.

Sunday was breakfast, church, and a visit with Grandpa at the nursing home. I think the highlight of my year was having Grandma try to explain to him who I was and to whom I belong, only to have him respond "I know!" in a voice loud and clear enough for all to hear. He was tired, though, so we moved on to get some groceries and prepare dinner for the crew back at the farm (they brought grandpa out for dinner, later, so the visiting continued).

Sunday was a rainy, sleepy day that was spent inside visiting. Not my favorite type of day at the Farm, but the motivation to get out for a swim or bike or run, or walk when it was 58 and drizzle was not high. Instead we watched my niece try and crawl. She is very, very close, but not quite there yet.

After dinner, my youngest sister and her husband had to head back to the Cities for work and school. My parents, niece, other sister, her husband, and I then headed for the cabin on the south shore of Lake Superior. I got to have the sweet sound of the waves send me of to sleep. The morning brought a walk on the beach, a few bald eagle photos, a wonderful breakfast where I was introduced to June berries (yum!), and a contemplation of a swim in the lake.

Right before lunch time I did pull on the wet suite, cap and goggles and swim out a ways along shore. Then I noticed one of the eagles checking me out, thought of Wesley's "Food Chain" poem from the night before, loudly shouted "I am not lunch!)"and turned back for our beach.

After lunch we packed up and headed back to the farm. My mom and I loaded my cousin and cousin-in-law into the Forester and drove down to Minneapolis so they could make their connections before heading to my youngest sister's house to meet them for dinner. I had not seen their apartment yet and they have been there for ~15 months now, since their wedding. It is small but cute and cozy, just like a newly-married couples home should be. Then we got a short bit of sleep before heading to the airport again, this time for my 6:xx am flight.

When I bought the tickets, this early departure seemed to make sense since I could maximize my time in MN and still get a full day at work, but by this morning, it seemed like sheer craziness. I had a great trip. I had been very worried about taking a weekend off" at this point in our IM Canada build, but in the end, I think I made the best of a balance of family summer-time and training maintenance.

Then I saw the workouts I missed yesterday and today (we get workouts monthly and this was my first glance at August) and panicked. It seems like I missed a lot! Too much ??? Time will tell if this was a good idea or not, I guess. I did have fun, lots of fun, I just hope none of the time and effort already spent in preparation for the IM were wasted with some family down time and travel. Too late to worry now, time to focus forward. August 30th seems very, very close right now. And I am excited to go to Penticton to race again.

-A

Oh, a shout out to Whitney, a swim mate, for her Vineman full course win repeat! Wow! Way to go!

...

E's Quick Update

For a quick recap ...
No racing since Mt. Evans, just a bunch of training.

Before Mt Evans, we both got FUEL testing done. That consisted of lactate threshold testing, carb vs fat utilization, and VO2max testing. Neal at BCSM thought it was pretty amusing how close the numbers were between the two of us for the LT portion. His first statement was "Well, I can see that you guys train a lot together." Not surprisingly, A's VO2 max put mine to shame, but I won for better fat utilization. So, we'll call this round of testing a tie.

One run turned "interesting" when we were supposed to hit certain paces and our Garmins were in disagreement over what paces we were holding. In the middle of the run, I was trying to convince A that she should be running way faster, while she thought she was going way faster than her assigned pace. We had to be reminded by the coach that we should know our paces without the silly gadgets.

Last weekend (after a late evening at some friend's house) we had a bit of a ride up to Estes Park via Big Thompson canyon. Previously, we've always taken the canyon all the way to Estes, but this time we decided to try the side road that goes through Glen Haven. We'd heard that it was pretty steep, which turned out to be pretty accurate. Most of it wasn't steep at all and absolutely gorgeous. After Glen Haven, the road turned towards the sky and I was wishing that I had my compact crank and road bike instead of the normal crank and tt bike. Oh well, we took it as steady as possible and made our way into Estes Park.

Descending Big Thompson canyon on a Saturday in July is not fun with all of the traffic and it started to rain which made it even worse. Eventually we made it out alive, headed back to Boulder, and made it back without getting more rain.

Oh, and it was my birthday on Sunday. A and I: had a crappy swim, made some great waffles, went to Harry Potter 6, had a happy hour meal at Bloom, grilled up some steaks at home for dinner, and had a backyard fire. Nice day. I also set a personal record of facebooking that day.

Peace Out,
Eric