Run 1/29

After biking, we did a run. T1's knees were starting to ache so T1 stopped after about 40 minutes. T2 and I continued for an hour total, and I'm not sure how far because the route was took was basically a zig-zag back and forth along neighborhood streets.

It was a fun run, we went slow enough to chat most of the way. Another good base building event, and my first brick of the season!

Bike 1/29

I met up with T1 and T2 and we rode outside. It was the first time I've been outside on a bike in weeks, and of course even longer since I've had my road bike!

It ran great, shifted through all the gears smoothly, and was comfy. I find the road position more comfortable than aero position, but the trade off is stiff/sore hands and wrists. I think I would be better off in road position because I can stretch my hands and do wrist rotations every once in a while - I'm not sure what I can do about my lower back and neck in the aero position. It just isn't as easy to stretch those areas while on the bike.

The ergonomic saddle felt OK also, but it was a little stiff as I found out towards the end of the ride. I wore my race shorts, which have a thinner pad, so that might have been part of it.

My bike computer wasn't working (is there ever a time when EVERYTHING is working?!) so I'm not sure exactly how far or how long we went. I think we rode about 2:00, and from TOPO, the distance was around 26 miles.

I bought some clip-on fenders, as it was a little wet outside. They aren't the full ones, but should be better than nothing. I'll also fiddle with the bike computer - perhaps the sensor magnet is out of place. I definitely want the bike computer to work, as I like to know speed and distance. Later, it will be important to see if holding 15-16 mph for several hours is a reasonable goal.

Bike 1/28

Took it easy and did 40 minutes while watching Babylon 5, Season 2 Episode 14.

On another note, I got the powercranks back! That was a lot faster than I expected - I thought it would take at least a week. With the new spacers, the chainrings are closer and maybe over the weekend I'll try swapping them around, if I get a chance.

Rest 1/27

Just ran out of time - I had to get to bed early. I plan on a longer bike ride tomorrow on the trainer. I also need to review the GB schedule and get more consistent with workouts.

Bike 1/26

Rode the trainer for 45 minutes while watching Babylon 5 - Season 2 Episode 13.

Road Bike

I did get my road bike back, updated with the all new ultegra components. It is really nice - 10 speed ultegra drive train, ultegra hubs, etc.

If I may bike-geek out for a sec... the new bottom bracket and crank arms attach differently. First, the left crank has two 5 mm bolts which fasten on. A new circular wrench is used to remove the dust cap, revealing the crank bolt, still the 8 mm size. But, the drive side cranks don't have a hole for the crank bolt, so you just unscrew from the left side. Once you take that off, the drive side crank pops out and with it comes the drive shaft. The bottom bracket itself has nice little markings on it which remind you of which was the bottom bracket cups screw on (since the bottom bracket is threaded opposite). The left crank has one larger notch, so it only fits on the spindle at the correct spot.

For all my waiting, I got some tools thrown in, including a bottom bracket spanner for the outer part, and the bottom bracket wrench for the inner part. He also added new handlebar tape, new batteries for the bike computer, and he showed me how to swap the parts out. So, maybe I'll give it a shot to see how hard it really is.

Now, the catch is he still has the powercranks, because he needs to order some spacers. The 10 speed ultegra gears are thinner, which makes the spacing different for the chainring. Anyway, that is understandable (well, why it is taking so long is another matter), but he showed me what happens currently with the powercranks on with the current spacers - the bike doesn't drop into the small chainring. With thinner spacers, it should work fine.

I am glad to have my road bike back! Now, I might take my Cervelo into Sammamish Valley Cycles and ask about new bars and stem, as the Cinelli Angels are really agressive and I'm just not flexible enough to be comfortable in the aero position. Unless the stem shrinks a few inches.

Rest 1/25

Not too much to say about this, other than it is a good day to rest.

Other random bits:

Supposedly I will get my Trek back tomorrow (yes... still at the bike shop) and I have a new saddle to try out on it. We'll see.

I'm thinking of getting a cheap bike to put the PowerCranks on, and thus avoid the whole bottom bracket switcheroo.

It has been unseasonably warm, so maybe this weekend, if the weather holds, I'll take advantage and bike outside.

CB has started a blog, but has no content for it yet. It will also be a training (b)log. I'm curious to read it so I'll get the URL tomorrow.

Swim 1/24

For today's swim workout I decided to do do some yards wearing fist gloves. These gloves basically make you swim while your hands are balled up into fists. It is tough but does force you to pay attention to balance and technique.

I did 1200 yards in about 45 minutes: 750 yards with fist gloves (approx 31 mins) and 450 yards regular (approx 14 minutes).

I take about 21 or 22 strokes per length with fist gloves; 18 or 19 per length without, and each length took less time. I plan to work in some fist-gloves drills every session - it'll be my warmup, so to speak. I find it harder to breathe with fist-gloves, and this must be because of altered balance in the water. Or what might be happening is I scull slightly with my outstreched hand, as I breathe. So this practice should help me breathe more efficiently as well.

Week 3

Jan 17 - Jan 23

	Time
Swim	0:42
Bike	0:40
Run	1:53
Strength	0:00
Weight	142.8 lb
Body Fat	17.4%

Slipping a bit on the bike. I'll refocus on that immediately!

Bike 1/23

I was tired, but determined to do some biking this week. So, I put on The Wedding Banquet and rode the trainer for 40 minutes.

My back is sore, either from sleeping on the foam pad at a friend I visited, or from volleyball. A rest day tomorrow might be in order!