Monthly Archives: January 2014

Random Training Thoughts From Jan. 20-27 (Phase One, Weeks Three and Four)

Woah, I can finally stop and take a breath.  Has this week been busy for anyone else?  The weekend can’t come soon enough—mostly because Syracuse plays Duke on Saturday, and I want to wear this shirt.

syracuse-baketball-beat-duke

Yes, I bought it a few weeks ago.  Don’t judge me.

Anyway …

I joined a running team.  I know, right?  Three of my coworkers founded the Bronx Submariners—how could I not support them?  I had to get my first singlet!

bronx-submariners-instagram

This also means I’ll do a few roadraces with them—and hopefully I won’t embarrass the team and/or finish last. (These guys are fast; I’m talking 5:30/mile fast.)

Speaking of running, I signed up for a “normal” race—the Cherry Tree 10 Miler in February.  Full disclosure:  I will be doing it as a relay with two coworkers.  Did you really think I’d be able to run 10 miles in two weeks?  Anyway, the race actually falls on another coworker’s birthday, so he wanted some run-brunch action.  And I can run 3.3 miles or whatever, especially if there’s a mimosa at the finish line.

We spin every Tuesday and Friday, so my teammates taken turns bringing music—and my coach quizzes me on songs during every ride.  It’s kind of like I’m Cady from Mean Girls. (‘Carrie, do you even know who signs this?’) As “Young C,” I’m the youngest person on the team, and for the record, I would like to state I was not alive when the majority of our song selections were popular.  I did surprise everyone by knowing Thunderstruck by AC/DC today, though.

No one wins practice, but I posted the third-fastest female time during our 200-yd. time trial.  Granted, two girls who swim faster than me haven’t completed it yet, but my coach said I did a great job and put down a solid time. (2:41, which isn’t impressive for actual swimmers, but I’ll take it.  I’m a wannabe swimmer, remember?) And in two weeks, we’ll have our 500-yd. time trial.  The good news?  Wetsuits are legal!

Speaking of swimming, we drove to Stamford yesterday for a long-course swim—in a minivan.  There were five of us, so we definitely needed a big car, and it was very fitting rolling into the ‘burbs in a minivan.  I felt like I was back in high school.  Talk about the ultimate throwback Thursday!

Enjoy the weekend, friends!

Triathlon Training Log – Week of January 20 (Phase One, Week Three)

Happy Sunday, friends!  How’s your weekend been so far?  I worked yesterday and went to a CompuTrainer class at Tailwind Endurance this morning.  It was my third CompuTrainer ride this week—the other two were time trials.

2:23-bike-time-trial-chelsea-piers-performance-center

So many watts, so much pain.

General training notes:  As the final build week of phase one, we continued to increase volume.  Physically, I felt great, but I’m struggling mentally.  Patience is not my virtue, and I want to dive in and start pushing—but luckily, I have coaches and teammates who hold me back at the right times.  Next week is a recovery week (our training cycle consists of three weeks “on” and one week “off”), so this mental battle will probably continue.

Monday – a.m. swim and run

With two weeks of training complete, we’ve started logging longer sets in the pool.  After warming up and doing some tech work, we tackled a descending ladder:  500, 400, etc. with the goal of negative splitting (or progressively getting faster) each 100.  Bottom line, my lane did not execute this set well; for the 500, we planned to hit a conservative 1:50/100 and work our way down, but we clocked in at 1:35 instead.  Whoops.

Nothing too notable to report regarding the run:  just a steady five miler, and we alternated between the treadmill and indoor track.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Holy efff.  Sorry, but this was our time trial day.  And as with all triathlon-related tests, my goal was simple:  improve my power output, or increase my average number of watts.  Perhaps this wasn’t the best goal because I completed the first test on my road bike, and power output tends to be greater on roadies (as compared to a triathlon bikes because of the position).  Anyway, for the five-minute “blow out” effort, I averaged 285, which trumps the 270 I posted four weeks ago.  We then recovered for ten minutes before the main 20-minute time trial effort.  This one didn’t go as well.  I broke the 20 minutes into “mini-efforts” of five, 10, 15, and 18 and simply focused on building, then maintaining until the 15-minute mark.  At minute 18, I hit the pain train, and my average wattage was 225.  Even though I didn’t increase my functional threshold power number (it’s around 215-220), I need to remember being in aero will hopefully translate to going faster.

Wednesday – a.m. run and swim

Ah, the return of speedwork.  Three miles of intensity were sandwiched between a one-mile warm-up and cooldown:  400m steady, 400m solid/tempo, repeat.  Alternating paces helped break up the miles mentally because we were running on the indoor track.  And like I mentioned above, this is when the mental battle became prevalent; as the second-fastest runner in the pace group, I wanted to push and catch the faster group in front of us, but my teammates did a good job of holding me back.

The post-run swim wasn’t too intense:  lots of longer pulling sets for a total of 2,700 yards.

Thursday – a.m. CompuTrainer ride and run

Ah, time trial number two.  This one was officially associated with my team and structured differently:  instead of riding for time, we hammered for three miles, rested for 10 minutes, and then completed the same flat, three-mile course again.  Unfortunately, I positive split these like a champ:  8:06 and 244 average wattage for the first and 8:11 and 239 watts for the second.  Meh.  On the bright side, this test further proved my FTP is in the 215-220 ballpark.

And after hanging out recovering for a few minutes, I ran an extremely easy two miles with a teammate.

Friday – a.m. indoor cycling and strength training

Not going to like, the spin bike feels super weird these days.  Anyway, for this workout, we focused on pushing a “big gear” (aka increasing resistance) and building leg strength—and embracing the suffering.  Being outside will be totally different, and we know it’s necessary to hurt now so we don’t get gassed immediately when we start doing loops in the park.  The strength portion of practice included walking lunges, air squats, and a ton of corework.

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

This ride went really, really well.  Since this was a two-hour workout, we spent the first hour warming up, doing single-leg and high-cadence drills, plus some shorter build efforts.  For the final hour, we completed longer intervals at our endurance and tempo wattages, plus a tempo set with hills.  It still shocks me when coaches and fellow riders comment on my output and strength; I’m like, “who—me?”

Overall, this was another solid week, and I plan to embrace this upcoming recovery period.  Pedicures are good for recuperating, right?

Do you reward yourself after a productive training block or race?

Random Training Notes From Jan. 13 (Phase One, Week Two)

Hi, friends!  Please pardon my absence—it’s been a busy, busy week.  I’m off today, though, so I finally have a few minutes to catch my breath and reflect on training and non-training happenings.

I forgot what it’s like to have very little free time—and I love it.  I thrive off being busy, so I’m in my element now:  spending three hours at the gym in the morning, plus putting in more time at work to facilitate evening events.  We’re in the midst of our annual Resolve campaign—it’s all about helping our customers make and stick to their new year’s resolutions—and it’s a big deal.  And I’m not just saying that; it’s the biggest project I’ve worked on so far, and I want it to be successful.

Mentally, I’m trying really hard to “trust the process” of base building, but it’s tough.  I know the volume and intensity will pick up eventually, but I want to push now.  To keep myself in check, this has become my theme song:

Yeah, Selena Gomez probably wasn’t singing about slowing down in terms of base building, but it works.  #sorryimnotsorry

I feel.  So.  Good.  On my bike.  Getting used to shifting and building my “aero” endurance has been (and will continue to be) a work in progress, but it finally felt like things started to click on Tuesday morning.  Not only do I feel comfortable holding this position, but I also don’t have to think as much about gearing.  And after Thursday’s workout, my Tailwind instructor even said how relaxed and dialed in I look.  Let’s hope this translates when it’s game time in South Beach!

Remember my promotion to the fast lane last year?  Well now that I’m training with the five-day-a-weekers, I’ve been served another piece of humble pie:  I’m back in the medium lane.  Basically, the fastest lane contains our elite men and folks who swam in college, and fast lane number two has our elite women and top age groupers.  My coach says time and time again “no one wins practice,” but I’d love to swim in fast lane number two by the end of the season.

I’ve made foam rolling a priority this season.  I’ll be the first to admit I’m not the most diligent when it comes to post-workout recovery, but I have been foam rolling two or three times each week.  Yes, I’m young enough so I can get away with not doing it.  And yes, I bounce back quicker than a lot of my teammates.  But it’s wise to instill this habit now so my future 33-, 43-, 53-, etc. year-old triathlete self can still swim, bike, and run as much as she wants without issues.

The coach at Sunday’s CompuTrainer ride commented on how I was “riding solo” (because one of my teammates usually comes with me).  Yep, that sounds right on so many levels. #singleasapringle

“Powerhouse” hasn’t been a word that’s described me since basketball—until the aforementioned CompuTrainer class.  As per the standard class structure, we completed longer efforts, and I was able to hit and hold my functional threshold power (FTP) number as an endurance effort.  Anyway, after the ride, I was talking to another athlete, and she told another coach I’m a “powerhouse.”  And he simply nodded.  Guys, I’m getting better!

Which song is your guilty pleasure now?  How often do you foam roll?

Triathlon Training Log – Week of January 13 (Phase One, Week Two)

Just like that, Full Throttle Endurance’s second week of training is in the books!  And how can January be more than halfway over?  Not to mention South Beach is only 11 weeks away—and I finally made moves and signed up for two more races:  Pat Griskus on June 14 and Stamford KIC It on June 22.

stamford-kic-it-triathlon-homepage-full-throttle-endurance

… and Full Throttle made it onto the homepage.  Classic.

Don’t worry—I got the a-OK from my coach to race back-to-back weekends.  I’ll talk more about why I chose these events in a “race calendar updates” post of sorts.

General training notes:  Overall, this proved to be another solid training week.  Since this is still phase one, we continued to focus on technique and build our bases.  I haven’t felt gassed after any workout, which is ideal, but also frustrating; it feels like I’m not pushing hard enough.  I’m doing my best to trust the process, though, and I know the intensity will increase during phase two.

Monday – a.m. run

Because the gym modified its normal hours due to electrical repairs, our official practices were canceled Monday and Tuesday.  However, my coach invited us to run with him in Central Park, and since we know I would’ve picked biking if I were training solo, I took him up on the offer.  We hit the bridal path and ran easy, and more importantly, this was my longest run since half-marathon training:  By the time I arrived home (I ran back to my apartment from Central Park), I had been on my feet for about an hour and covered a little more than six miles.  So from a base-building standpoint, this went well.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Every time I take a CompuTrainer class, I think it will get easier.  It never does.  For this threshold Tuesday workout, we did some “watt chasing” drills:  4 x (seven minutes solid and three minutes standing climb).  And for each subsequent set, we aimed to increase our average wattage.  Absolutely killer.

Wednesday – a.m. run and swim

This was our two-mile time trial (TT) day.  Since I focused on the bike this offseason—and ran maybe twice a week—I had low expectations.  I know this was the right choice, but I had to face the music and see how far my running had fallen.  My only goal was to beat my two-mile TT from last year; obviously, it would be better to start at a better (read:  faster) spot, and I figured this was a realistic outlook.  And it’s all about personal progress.  Anyway, the test itself was pretty uneventful; I ran with one of my teammates and settled into a comfortably hard pace.  We clocked a 7:30 for the first mile, and I was pleasantly surprised—both with the time and how good I felt.  The next two laps were fine, but when I tried to crank it up and hit the pain train for the final 800m, I couldn’t.  My legs could not turn over faster.  Minimal running and zero speedwork will do that to you.  My final time was 14:57, which is one minute faster than last year’s time (sweet!), but there was also no passing out or throwing up, which means I didn’t push hard enough (according to my coach).  Nowhere to go except up!

For the rest of the season, Wednesdays will be devoted to speedwork, so the swim afterward won’t be too challenging.  This one focused on tech (surprise, surprise) and pulling.  Oh, and I got promoted to lane leader!

Thursday – a.m. long-course pool swim and p.m. CompuTrainer class at Tailwind Endurance

Yes, the 4 a.m. alarm was tough—but a few teammates and I drove to Chelsea Piers Connecticut to swim in the long-course pool, so it was totally worth it.  Again, since we were coming off a speedwork, this swim was on the lighter side.

And since I took it easy in the pool, I signed up for an afternoon “power hour” class at Tailwind.  Technically, it was called “haul ass.”  Basically, we had three effort levels (endurance, tempo, and threshold) to hold that were punctuated with one minute of “hauling ass”—aka no rest.  Something about this workout clicked, though, and this was the first time being in aero has felt normal and comfortable.

Friday – a.m. cycling and strength training

Like last Friday, we spent 65 minutes on the spin bikes and completed our standard set of drills:  single leg, high cadence, etc.  Our main set included short, two-minute climbs, and while recovering, we were “married” to 90 revolutions per minute (RPM)—we had to hold 90, bring our heart rates down, and disregard resistance.  During these segments, I was able to see and feel the difference riding on the CompuTrainer has made.  My heart rate stayed steady while climbing, and I recovered quickly when back in the saddle.  After, we did some lower-body strength training, chest/upper-body strength training, and corework.

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

Calling this class “Blissful Endurance” makes me chuckle.  Like last week, we warmed up for 15 minutes and did some single-leg and high-cadence drills before we tackled the main set:  longer intervals building from tempo to functional threshold power (FTP) with some sprints, plus a 12-minute climb.  We’re doing another FTP test Tuesday, so I backed off a little.

Looking ahead to this week, the intensity will remain the same, and then we’ll back off for week four.  Let’s do this!

How is your 2014 race calendar coming along?  Which event(s) are you looking forward to the most?

Random Training Notes From Jan. 6

So after I wrapped up the training portion of Sunday’s post, I realized there were still some things I wanted to talk about; related to but not actually training, this stuff needed its own post.  Not sure if I’ll write one of these every week, but I had enough material this time.

Now that I’m swimming, biking, and running consistently again, I feel like myself—yet I didn’t know I’ve felt “off” for the past three months.  Returning to training has given me a renewed sense of self, purpose, and motivation; I know this is where I belong, and this is what I should be doing (as opposed to getting engaged like some of my high school classmates, but that’s neither here nor there).

On Thursday morning, I had my Slice fit with Mike from Bike Riders NYC. (I had a general fit done when I purchased the bike, but I needed to get dialed in.) No pictures, unfortunately, but the appointment lasted about two hours, and Mike did a phenomenal job:  He adjusted my cleats (my right leg is longer than my left), raised my saddle, and moved my aerobars forward (#tallgirlproblems).  Sunday’s CompuTrainer class was my first post-fit ride, and everything felt great.  It’s probably a combination of having a great fit and finally building some cycling strength, but today’s Tailwind class went really well too.  And I’m excited for next week’s FTP test—I can’t wait to see how much I’ve improved!

This past week or so, I’ve been playing with my fueling and overall nutrition.  Since our practices typically last three hours, I’ve experimented with taking a gel between swimming/running workouts, and it’s definitely helped my energy levels. (I use PowerBar Perform on the bike and haven’t felt the need for a gel before strength training.) And in terms of cooking, I’ve made a few recipes from The Feed Zone Cookbook, including chicken fried rice and these fish tacos.

feed-zone-cookbook-fish-tacos

The meals I’ve prepared so far are easy to make, and one factor I struggled with last season included snacking after eating dinner.  I always have fruit for dessert, but there were also several trips to the almond butter jar. (Please tell me I’m not the only one!) Anyway, these Feed Zone recipes have eliminated my post-dinner “snacky” mood; they fill me up.

I really enjoy being “Young C.”  As the youngest person on the team, I secretly love how everyone teases me from time to time—because that’s what I usually do.  Before practice started on Wednesday a few of us were shooting hoops, and one of my teammates ended up with a cut on his nose.  I didn’t do it, but my coach called me a bully for the next few days—and then my nickname switched to Gumby when we did partner stretching.

Speaking of my coach, we spent some quality time running together in Central Park yesterday morning. (Practice was canceled because of electrical gym repairs.) As my first time in Central Park post-half marathon, I had zero expectations, but we ended up covering a little more than six miles.  Anyway, the more I get to know my current coach, the more he reminds me of my high school basketball one—which is definitely a good thing.

And in other Full Throttle Endurance news, being the team social media manager/warlord is going well so far.

full-throttle-endurance-social-media-manager

It makes me laugh when I receive about six of these emails before 11 a.m.

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And now, I’m off to mentally prepare for tomorrow’s two-mile time trial.  Oh boy.

Triathlon Training Log – Week of Jan. 6 (Phase One, Week One)

All aboard the pain train.

tailwind-endurance-computrainer-ride-blissful-endurance

Yes, I survived the first week of 2014 triathlon training with Full Throttle Endurance—and it feels great to be back!  As I mentioned last week, I will restructure these weekly posts so they have an increased focus on training progress.

General training notes:  As the first week back, this span served as the first of four base-building weeks.  Basically, none of the workouts were incredibly tough, and when each one concluded, I felt like I could keep going—which is the right feeling.

Monday – a.m. swim and run

We kicked off the first day of school with some swimming—and a ton of sculling.  There’s a reason I avoided this tech drill for three months; it makes your upper body burn.  Even so, I loved being back in the pool and working out with my teammates, and I actually caught myself smiling several times while swimming.  In total, we logged 2,600 yards.  After a quick wardrobe change, we met on the indoor basketball courts, completed some running form drills, and then set out on three easy miles:  one on the track, one on the treadmill, and one on the track.

Tuesday – a.m. indoor cycle and strength train

This was my first time back on a spin bike in several months, and because I’ve been doing CompuTrainer and indoor bike trainer rides, this setup felt weird.  However, I discovered that my “steady” gear has increased four levels since last year, which is awesome—it’s all about progress!  Anyway, we completed a steady ride to 70s and 80s songs (which I recognized maybe three during our 60-minute ride) and then did some corework and upper-body strength training with resistance bands.

Wednesday – a.m. run and swim

This running workout was definitely my favorite of the week.  Our entire team ran together (both the five-day-a-week group and the three-day-a-week group, so around 50 people total), and I loved seeing and catching up with some friends I hadn’t trained with in a while.  Like Monday, this workout wasn’t too taxing:  30 minutes steady, plus drills to warm up and cool down.  Pool time came next, and again, we did a ton of tech work and way too much sculling.

Thursday – a.m. swim and run

Another early morning, another workout in the pool.  At 3,000 yards, this ended up being my longest swim of the week and longest one since August.  Whereas the Monday and Wednesday workouts focused on sculling, this one honed in on pulling.  Oh, I hit a turning point in my wannabe swimmer journey:  I flipped turned while swimming with other people!  No, it’s not a huge deal, but I worry about bumping lane mates when I come off the wall; for whatever reason, I broke though that mental barrier.  Again, it’s all about progress!  We followed with a 20-minute steady run on the indoor track.

Friday – a.m. indoor cycle and strength train

We went a little longer during this ride (65 minutes) and focused on a lot of the same drills:  single-leg, high cadence, etc.  Even though we listened to a different playlist, my teammates still gave me a hard time when an older song came on:  “Hey, Carrie—do you even know who sings this?  Were you even alive in 1985?”  Not going to lie, though, since I’ve always been the oldest in my family (oldest sister, oldest cousin, etc.), it’s nice to be seen as the baby for once—ha!  After the ride, we did some lower-body strength training like squats and lungs, plus more corework.  Sidenote:  This was the first time since my basketball days I did squats—and I forgot how much they burn!

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

Let’s say there wasn’t a ton of bliss during this class titled “Blissful Endurance.”  Like other Tailwind classes, we warmed up with some single-leg and high-cadence drills, plus some short intervals and then tackled the main set:  3 x (seven minutes at endurance/race pace and three minutes to build to VO2 max).  Yeah, this seemed daunting at first, but I remembered an article featuring Meredith Kessler:  “… it is also important to remember that ‘GCBU’ feeling in training and racing (Getting Comfortable Being Uncomfortable). What inspires me about GCBU is that I know it is in those raw, gentle, subtle moments of discomfort where the magic happens, where progress is made and where we become better athletes.”

Overall, I couldn’t have asked for a better first week.  There’s no post-workout pain/soreness, although I am hungry/eating all the time again.  Bring it on, week two!

When do you feel the most “like yourself?”  Have you noticed it’s connected with certain activities?

Write It Down, Do It Up – Week of December 29

Is it really Sunday already?!  Woah, this weekend flew by!  Nothing too big happened here:  worked Saturday, hung out and ran errands today.  Oh, and season four of Downton Abbey finally premiers tonight!

downton-abbey-season-4-mary-branson

[source]

But, I won’t be able to watch it because of my 4:30 a.m. alarm.  That’s right—my last week of freedom comes to a close today and structured training starts tomorrow.  Even though I made a workout schedule for this past week, I basically just did what I wanted; after all, for the next nine months I won’t be able to pull that card.  So here’s what went down this week:

Sunday – a.m. 35-minute indoor trainer ride … ON MY SLICE

Monday – a.m. 45-minute indoor trainer ride

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Wednesday – a.m. run

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim

Friday – a.m. 60-minute indoor trainer ride

Saturday – off

As you can see, biking still seems to be the favorite.  The first ride on Sunday was tough, but as the week progressed—and as I spent time in the saddle—riding in aero became more “normal.”  Holding the position for 30 minutes hasn’t happened yet, but I did hit the 10-minute mark on Friday, which was exciting.  It is a little frustrating things aren’t clicking as quickly as I would like, but (a) that’s what makes the offseason great, and (b) I remind myself that all triathletes go through the same thing.

And so we arrive to the end of the offseason.  My team’s official start date got switched around a couple times, but the “first day of school” occurs tomorrow.  Fortunately or unfortunately, my coach postponed our time trials (both swimming and running) until next week; he wants us to shake off the holiday rust and get used to working out again.

On a related note, I’ve decided to change my “Write It Down, Do It Up” posts and replace them with something along the lines of “Training Log.”  This title seems more accurate and appropriate.

Even though it should go without saying, all of my Monday-Friday sessions will be logged with Full Throttle Endurance.  And with that, let the 2014 triathlon season begin!

Monday – a.m. swim and run

Tuesday – a.m. bike (on spin bikes) and strength train

Wednesday – a.m. run and swim

Thursday – a.m. swim and run; p.m. CompuTrainer ride at Tailwind Endurance (if I can move)

Friday – a.m. bike and strength train

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

In terms of fitness and healthy living, what are you looking forward to the most about 2014?

Real Talk: Training Edition

Hi, everyone—happy 2014!  For some folks, the new year signifies a time to make resolutions, set goals, and take advantage of a fresh start; and I’m sure you’ll see plenty of these posts around the blogosphere during the next few weeks.  For others—like yours truly—2014 means structured training begins.

triathlong-life-is-good

[source]

As usual, I’m keeping it real.

I have mixed feelings about the start of training on Monday morning.  Mainly, I cannot wait to start completing structured workouts with everyone again; I miss seeing my coaches and teammates everyday!  Oh, and two words:  South Beach.  It seems like my last race occurred forever ago, and even though I’m nowhere near race fitness, I’m already excited for this event.  On the other hand, though, I found my groove in terms of the NYC social scene, and not going to lie, I’ll be sad to give up my party warlord MO for a bit.

In related news, I’m anxious to see how my body responds to six consecutive days of training. (The team will train Monday-Friday, and I plan to hit the CompuTrainer on Sunday.) This wasn’t a problem during high school basketball …

2008-high-school-basketball

Sorry, had to do it.  I posted this on Instagram for throwback Thursday.

… but toward the end of my collegiate seasons, my body felt like it break down and snap in two.  Thankfully, it held up well when I moved to the five-day program during the final month of training, but those workouts weren’t typical:  We completed one workout each morning instead of two (and removed bricks all together) because it was the end of the season.  So I guess we’ll see what happens.

Here’s what my training will look like from Monday until early February: swim and run on Mondays; bike (on spin bikes) and strength train on Tuesdays; run and swim on Wednesdays; swim and run on Thursdays; bike (on spin bikes) and strength train on Fridays.  Since I’ve been all about the cycling lately, I’d love to replace one of the swims with another ride, but I’m not in charge yet.  Also, I’m not sure what will happen to my weekly threshold Tuesday CompuTrainer rides at Tailwind Endurance.  Obviously, I want to keep going, but it would look questionable if I always “slept in” during the team’s Tuesday morning workouts.  Again, we’ll see what happens.

Last week, my Slice appeared in a dream:  I was riding along (and being all legit in aero), when I slowly tipped over and hit the pavement.  But it didn’t hurt.  In fact, the ground acted like an inflatable bounce house and sprung me back to an upright position.  To me, means either (a) it’s pretty rare to wipe out on a tri bike, or (b) even if I do fall, I’ve ate it before and know what to expect, so the fear of the unknown isn’t a factor.

Speaking of my Slice, the first few rides have been tough, but I’m adapting.  During workouts, I spend time in the aerobars and on the bullhorns; usually, I stay in aero for a few minutes and take a one-minute break.  Shifting is slowly starting to make sense, and I definitely feel more powerful and efficient in this position.  I do need to get an in-depth fit done, though.

Seeing as how I haven’t mentioned running yet … it’s going OK, but my team’s two-mile time trial (TT) on the first day of school practice will be a reality check.  I made a decision this offseason to focus on the bike and put the run on the backburner, so I have no idea how this will translate to a TT.  I’m not expecting big things obviously, but it would be awesome if I could beat my time from last year.  It’s all about progress, so if I start off this season at a better running spot then 2013, then that would be awesome.

… and on that note, I’m hopping onto my indoor trainer, aka not running.  Happy Friday, friends!

What fitness and healthy living goals do you have for 2014?