Tag Archives: Spinning

Five Things Thursday

Hiya, friends!  Yes, I’m alive!  My week has been crazy, so I have lots of updates to share.  Let’s list it up!

1.  You knew this one was coming.

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T-minus 24 days until South Beach!  I’m obviously super pumped, but I’m starting to get nervous—about the ocean swim (because I haven’t been in open water since September), the bike (because I haven’t been outside since October), and the run (because it will be hotter than Hades).  Quite honestly, I don’t feel ready to race, so good thing it’s classified as a “C” event, meaning I’ll train through it and not “race” it.  I’m more than ready for some beach time, though!

2.  Speaking of training, I’ve had some pretty kick-butt workouts this week.  Scott, the head coach of Full Throttle Endurance, led Monday’s speedwork session—and I survived!  We did a ton of 400m, 600m, and 800m repeats, and my pacemates and I took turns leading and sharing the workload.  However, Scott being Scott was hooting and hollering during our final 800m set and wanted me to overtake our pacesetter during the last 200m.  I had a ton of gas left in the tank (come to think of it, I might be in the wrong pace group, but whatever), but I didn’t want to be “that teammate” who blows by the paceleader.  No one “wins” practice, right?  But I did it anyway.  It felt so good to full-out sprint!  Scott totally lost it and started cheering, and after I finished, he came up to me and said, “Now that’s how you finish a race!” and gave me a fist pound.  Hopefully he forgot about Trial By Fire.

3.  Wednesday’s indoor cycling workout went really well, too.  This was my second session with Scott, and I love his coaching style.  Don’t get me wrong:  Andrew is the man, but whereas Andrew reminds me of my high school basketball coach, Scott is my high school basketball coach; his loud, intense, in-your-face coaching works for me.  It definitely isn’t for everyone, but I value a coach who will push and challenge me.  Anyway, Scott used me as an example of good cycling technique (totally shocking!), and he also asked if I’m a strong cyclist outdoors; I guess my engine and power inside are pretty decent.

4.  If you follow me on Instagram, then you know I went rock climbing Tuesday morning.

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So much fun!

5.  Speaking of non-triathlon happenings (I swear, I do other things besides swimming, biking, and running), I went to yoga this morning.

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Logistically, it’s been tough to go before work, and it felt great to return to my mat—perfect form of exercise for an active rest day.

Time to shop for groceries and tackle a freelance assignment.  Have a great Thursday!

Have you ever been rock climbing?  Would you try it?

My First Indoor Triathlon

Saturday morning, I slipped into my tri top and shorts for the first time this season—three cheers for “race” day!

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Technically, it wasn’t a true “race”:  Full Throttle Endurance invaded Chelsea Piers at 7 a.m. for a 500-yard swim in the pool, 12-mile bike in the spin studio, and 3-mile run on the indoor track.  Fifteen triathletes from both Andrew and Danny’s level-one teams attended (not the crazy-intense racing team) this training-session-turned-super-sprint triathlon.  I had so much fun, and overall, I’m pleased with how it went!  And looking forward, I know what I need to focus on before South Beach.

SparkNotes version:  solid swim, OK bike, decent run; finished in 1:00:10–fourth overall/first female.

Swim – 500 yards – 8:09 (“secret” goal – sub-10 minutes)

Logistics:  Since we had Chelsea Piers to ourselves (the facility doesn’t open until 8 a.m. on weekends), we took over the entire pool.  Andrew and Danny assigned lanes based on gender (girls swam with girls; guys swam with guys), and they said we should determine our order based on speed and not be afraid to pass if necessary.  After completing 500 yards, we would hop out of the pool and run up the steps to the spin studio. (Prior to the start, we set up our transition area near our spin bikes.)

The swim itself:  My swim will always be a work in progress, so I was excited to see how much I’ve improved so far.  First, I’ve become a lot stronger mentally; it wasn’t about “surviving the swim” anymore—I felt like I could compete.  Also, this was the time I warmed up for a triathlon; I did a short 100 yards before we began—and I definitely wanted a longer warm up.  Progress!

Anyway, thanks to caffeine and adrenaline, I started out way too fast.  The guys in the lane next to me pushed the pace, and I wanted to keep up!  My first 50-yard split was 30 seconds, and since my steady pace is around 40 seconds, I backed off big time.  Here’s what bodes well for future events:  It took me 400 yards to get into a groove.  Call me crazy, but I wanted to keep swimming!

Aside from the speedy start, I’m really happy with the swim.  My overall objective has been to minimize damage so I don’t have a huge gap coming into T1, and being first out of the water has never been a goal.  That being said, though, I was the second person overall to exit the pool and the first female. (Full disclosure:  If my training group’s top female raced, she would’ve smoked me, and I would’ve had at least a 1:30 gap to make up on the bike.  Not that I would’ve been able to catch her, but still.) Trust me, I’m just as surprised as you!

Bike – 12 miles – 26:31 (“secret” goal – sub-30 minutes)

Logistics:  After scrambling up the stairs and slipping into cycling shoes, we hopped on spin bikes for 12 miles.  Andrew and Danny told us push a solid gear—er, resistance, technically—and keep our revolutions per minute (RPM) between 85 and 90.

The bike itself:  Overall, I have very mixed feelings.  Even though I followed the coaches’ advice and pushed a solid gear, my RMPs hovered around 95; in hindsight, this should’ve been a signal to increase the resistance.  So why didn’t I crank it up?  First, I couldn’t stop thinking about my speedy swim start; I used too much energy then, so I chose to conserve a bit while in the saddle.  Two, I had the three-mile run in the back of my mind.  My greatest fear is “blowing up,” and although that’s never happened (knock on wood!), I haven’t pinpointed how much I can push it on the bike and still have a strong run.  So basically, I was way too complacent on the bike.

Around the six-mile mark, Danny announced the leaders, so I knew I was out in front.  At this point, I should’ve increased resistance and extended the gap.  I felt really strong, and there was zero pain—which should’ve been yet another sign to start working harder.

Anyway, since we were riding spin bikes, it was impossible to tell who was leading and who was chasing (aside from Danny’s announcement), and it was only after a bunch of guys hopped off their bikes and started the run that I realized they overtook me.  One girl also passed me, and that’s when I started hammering.  For the final 0.2 or so, I decreased the resistance and let my legs spin out to break up lactic acid and to increase cadence for the run.

Run – 3 miles – 25:30* (“secret” goal – sub-24 minutes) *also includes T1 and T2 times

Logistics:  As we laid out our gear beforehand, Andrew announced we weren’t allowed to wear socks.  Wait, what?  He said they weren’t necessary and would cut into our transition times, and since we would be racing sockless, it would make no sense to wear them.  Prior to Saturday, I tried running without socks twice (during the summer) and ended up with huge blisters on my arches, so this mandate made me nervous.  Also, to help our feet slide into our shoes, Andrew had us line the heels of our sneakers with an Aquaphor gel.  Anyway, after hitting the 12-mile mark on the spin bikes, we would hop off, change shoes, and charge down another set of stairs to the indoor track for 12 laps.

speed-laces

Oh yeah–I rock speed laces now.  I clearly take T2 extremely seriously.

The run itself:  Because I didn’t attack on the bike, I felt super fresh for the run; my first split was 1:30, and I wasn’t working!  I had to back off, though—there’s no way 6:00/miles is sustainable.  After the first lap, one of my teammates who’s in a pace group above me was starting the run, so I stuck with him for a bit. (Our splits were 2:00-2:0X, and we overtook the girl who passed me on the bike.) Honestly, I anticipated and mentally prepared for a lot of pain, but I felt solid.  At the two-mile mark, Andrew totally noticed how comfortable I looked.  As I started lap nine, he yelled, “Carrie, you look really good!  I know you have another gear.  Let’s see it!”  Well, if you say so, coach!  My next two splits were in the 1:4X-ballpark (I wore my Garmin to keep track of laps and splits), and I really had to work for the final 800m.  Lots of suffering, which meant I was doing it right.  Danny said my final time was 23:xx (don’t remember the exact seconds), so I broke 24 minutes–yes!

Final time (including transitions) – 1:00:10 (“secret” goal – sub-1:00)

Ten seconds—really?!  But I’m very happy with how it went overall.  Not that it matters, especially during training sessions, but I was the fourth person to finish overall and the first female—woohoo!

Key takeaways:

-Be smarter about the swim start.  Granted in open water, I’ll definitely want to separate myself from the pack, but there was no need for that on Saturday.

-Attack on the bike.  Saturday’s bike leg was definitely complacent—not good.  However, I know myself well enough that had we been riding outside, I would’ve been pushing.  And there’s no way I would’ve let one of my female competitors overtake me and not respond.  Still, I shouldn’t need a race to work harder.

-Attack on the run.  Miles one and two felt too easy, aka complacent.  See a theme?  Once I settled into my default pace, I went on cruise control and didn’t push.

-Run (or swim or bike) your own race.  Honestly, when I saw my male teammate beginning the run, I thought I shouldn’t pass him.  After all, he’s in a faster pace group than me, so he’s faster, right?  I talked to Danny about this situation afterward, and he said my teammate could be faster during workouts and time trials, but maybe I’m faster running off the bike—it’s a completely different kind of running.  Dually noted.

Have you done an indoor triathlon?  What did you think?  How do you keep yourself from being complacent during workouts and race-like scenarios?

Going Aero

Hi, friends!  Happy Hump Day!  Thanks for your thoughtful comments on my past two posts.  This week year (now that it’s 2013!) has brought a lot of changes, and although I thrive off routine, I’ve enjoyed starting new adventures like training with Full Throttle Endurance and going to work.  I haven’t talked a lot about my internship yet—I need to check the company’s blogging/social media policy—but the first two days went pretty smoothly.  Even though I’m still getting used to sitting at a desk (with my freelancing writing, I take walk/errand breaks every few hours), I can tell my coworkers really love (and live) their jobs.  Next week, I’m going to an event, and I hope I can share it!  Speaking of changes, guess who now has aerobars on her bike?

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This girl!

Workout #1 – FTE indoor cycling

Is it (tri)geeky to say I had a lot of fun at this morning’s 75-minute indoor spinning class?  We definitely put in work—think lots of single-leg pedaling, climbing intervals mixed with steady efforts, and two final sprints—and it was a blast!  Even though the workout began at 5:45 a.m., we filled the cycle studio (there were probably 30 triathletes in total), and everyone was upbeat and talkative, which made this positivity contagious.  It takes a special group of people to make an early morning class fun!

Workout #2 – Swimming

After stretching and foam rolling, I hit the pool with another triathlete from my training group. (She was actually the fastest runner I pegged on Monday morning, so I was looking forward to working out with her.) Thank God she swam with me—we’re supposed to complete the same workout the racing team does (the coach leaves it on a whiteboard), but I couldn’t understand anything!  OK, I knew what “P” (pull), “K” (kick), and “S” (swim) meant, but aside from those abbreviations, I had no idea about the other acronyms.  And even if I could decipher the code, I’m not exactly a seasoned swimmer, so I wouldn’t have known how to the drills anyway.  Thankfully, my teammate demonstrated each one, but I doubt I did them 100 percent correctly.  Have I mentioned how technical swimming is?

Breakfast

Another morning, another spinach and egg white breakfast sandwich.

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I was still hungry after—I blame the swimming—so I ate a banana and a handful of almonds before running errands.

Lunch

The last time I went grocery shopping, I found these brown rice tortillas. (I should write an entire post about thus—I’ve been tracking my workouts and meals in planner devoted solely to triathlon training; recently, I found that I feel better both during and after workouts when I stay away from gluten, and since these tortillas are gluten free, I decided to try them.) I had them for lunch on both Monday and Tuesday, and they tasted OK, but heating one up made a huge difference.

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This pizza-like mess included spinach, turkey, and pepper jack cheese.  While waiting for the deconstructed wrap to warm up, I munched on some carrots and an apple.

OK, so who wants to get aero?

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When I was home for the holidays, I grabbed coffee with MB, and one of the things we talked about was getting aerobars.  Not only would I feel more legit being in aero, but I would also ride faster and more efficiently.  And looking ahead, I’ll obviously ride in aero when I get a triathlon bike (maybe for Christmas next year, Santa?), and MB encouraged me to get become comfortable in that position sooner rather than later.  As soon as I got back to the city, I made an appointment at my local shop, and today, I had my fitting at Zen Bikes.

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For about two hours, John, the owner, made adjustments (to my saddle, shoes, etc.), and one of the mechanics installed the Century Profile Design bars.  During this appointment, I also learned my measurements (75cm from my saddle to the center axel on the crankset and 41cm from my saddle to the handlebars!) and discovered my legs aren’t totally symmetrical. (I guess my left is more compact than my right?) Anyway, these tweaks will help me ride with more power and efficiency, and the aerobars will amplify these changes and put my body in a sleek, narrow position.  While John did the fitting, I spent about 10 minutes riding in aero, and I was surprised my back didn’t hurt.  Granted it was only 10 minutes, but I anticipated major back pain. (First day of field-hockey preseason, anyone?) I can’t wait for my next ride on Saturday!

Full disclosure:  I made an installation and fitting appointment at Zen Bikes last week.  I paid for the aerobars, but I received an unsolicited, complimentary fitting.  As always, all opinions expressed are my own.

What’s the most recent item of fitness, exercise, or active living clothing/gear you bought?  Did you plan it, or was it a spur-of-the-moment purchase?

Infected Thumb and Write It Down, Do It Up

Hi, everyone!  How was your Sunday?  Things were lackadaisical around here.

Zelda loves a lazy Sunday.  My infected thumb made for an interesting wake up call, though.

Gross, right?  It’s been bugging me for a few days, and I figured it was just an ingrown cuticle.  However, when it woke me up around midnight—absolutely pulsating with pain—I had to pop two painkillers.  I rarely take Motrin or Tylenol—I’m paranoid my body will build up resistance to it—but I had to take a couple pills last night in order to fall back asleep.  It hurt that much.  Good news is I’m on antibiotics, so I’m hoping the swelling goes down within the next few days.

Workout

When I’m not volunteering for the Ironman 70.3 Syracuse, Sundays bring Cycle 60 at the YMCA.  I arrived shortly before 8 a.m., and the building wasn’t open yet!  Eight of us stood outside and counted down the minutes before the doors opened at the top of the hour.  In all my years of organized athletics and gym rat-dom, I don’t think I’ve ever been locked out of a facility.

When spinning class began at 8:15 a.m., I focused on simulating a road bike ride:  I changed gears quite often—putting on resistance and taking if off even if Ron didn’t instruct it—and worked to keep my cadence—or turnover—constant, regardless of resistance.  After the hour-long class, I went to the weight room for some quick upper-body work.

Write It Down, Do It Up

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I will post my week workout schedule, and I invited you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

You know you’re a runnerd when you sign up for three races in nine days.  Here’s what my fitness-filled 4th of July week looks like:

Sunday – Cycle 60 at the YMCA

Monday – Swim at the YMCA/rest (but most likely swim)

Tuesday – short run (three miles); free weights; ab exercises; potentially Women on Wheels

Wednesday – Race-day – 4th of July 10-mile Footrace

Thursday – Swim at the YMCA; potentially Women on Wheels

Friday – Swim at the YMCA/rest

Saturday – short run (three miles); free weights; ab exercises

Sunday – Race-day – Boilermaker 15-K

Are you running any 4th of July Races?  Anyone going to the Boilermaker this weekend?

Write It Down, Do It Up – Week of June 24

Happy Sunday, friends!  I’m still recovering from helping out at the Syracuse 70.3 Ironman today, so this post will be short and sweet.  Don’t worry—I’ll have a full-fledged recap tomorrow.  Without further adieu, let’s get to Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I will post my week workout schedule, and I invited you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday — ~5mi. run; free weights; abs; swim at the YMCA (?)

Tuesday – swim at the YMCA; Women on Wheels

Wednesday – CNY Triathlon summer training series

Thursday – Women on Wheels

Friday – swim at the YMCA and/or spin at the YMCA; ~2mi. run.

Saturday – Raceday—Runapoolza 5-K

Sunday – swim at the YMCA; Cycle 60 at the YMCA

What’s on your workout schedule this week?

Paying It Forward

Hey, hey!  Happy Saturday!  I have some exciting news to share, so let’s zip through my workout and eats!

Workout

Man, I sure missed Ron yesterday, so I was extra pumped to go to spin class this morning.  After 45 minutes on the bike, I was in “the zone”—thank you, endorphins!—so I headed into the weight room and completed about 20 minutes of upper-body work.

Breakfast

Say hello to an old favorite—the best breakfast ever.

However, this isn’t your typical overnight oats in a jar.  Last night, I prepared overnight oats in a bowl (no almost-empty PB pars yet) using FAGE Total 2% yogurt (with strawberry jam in the mix), 1/3 cup Quaker Oats, and 1/3 cup almond milk.  Before digging in, I added about two spoonfuls of chia seeds and banana slices.

Lunch

We’re getting into food desert territory.  Around 1:30 p.m., I searched the fridge for signs of food.

An open-faced sandwich:  Two leftover pork medallions and hummus on a slice of Ezekiel bread.

Syracuse Ironman 70.3

So far, my transition from runner to triathlete has been incredible.  I’ve been fortunate enough to have several individuals and groups help me over the bumps and face the learning curve head-on; all the components of the triathlon community I’ve enlisted—Fleet Feet, Syracuse Bicycle, the CNY Triathlon Club—have been simply amazing.  Embarking on this fitness goal has been extremely nerve-wrecking—and, at times, it still is!—but everyone has been helpful, encouraging, and supportive.  I feel truly grateful to have both these individuals and mini-communities at my fingertips, ready and willing to offer help, advice, or guidance.

Since I’ve gained invaluable knowledge and constant support from this triathloning community, I’ve decided it’s time to give back:  Tomorrow morning, I will be body marking triathletes for the Syracuse Ironman 70.3.

Not only will this be my first time volunteering at a triathlon, but it will also be the first true triathlon I attend.  This is the ultimate win-win opportunity:  I give back to the community and learn from the best-of-the-best triathletes.  Volunteering will also give me a true “behind-the-scenes” look into what happens on raceday.  And let’s face it—right now, I might not be able to complete the Syracuse 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run), but simply being around these athletes will provide a burst of motivation and inspiration.

I have an extremely early wake up call tomorrow—volunteers must be on-site by 4 a.m., which means I need to get up at 3 a.m.—so my Saturday night will be spent sleeping.

Have you ever volunteered at the triathlon or other race?  What was your experience like?  Did you enjoy it?

Spin Class and a Roadtrip

T-G-I-F!  T-G-I-F!!  I’m pressed for time this morning, so I’ll keep this post short and sweet.

Workout

Margaret and I headed to 5:45 a.m. spin class at the Y.  Sadly, my buddy Ron wasn’t scheduled to teach; our instructor this morning was Karen.  Any workout is better than no workout.  I’ll leave it at that.

Breakfast

It’s rare that we have leftover veggies from dinner, but when we do, I love making veggie scrambles. (Does anyone else feel like there should be a meme for this sentence?  Ha!)

Roasted veggies, two scrambled eggs, S & P, plus Tabasco.

We’re off to Connecticut for the day.  Have a fabulous Friday!

Father’s Day Festivities

Hello, friends!  I hope you had a fun-filled Father’s Day!  It was a busy day here, and I’ll keep it short and sweet with lots of pictures.

Workout

Sunday means Cycle 60 at the YMCA, and unfortunately, Ron wasn’t there.  Brian led this morning’s class through a 12-minute cycle that we repeated four times:  five minutes of climbing, five minutes of rolling hills, and two minutes of tempo/sprints.  Taking a spin class—or any group fitness class—with a different instructor usually makes for a fresh workout, which challenges your body, and boy, I sure felt every climb, hill, and sprint we did today.  Ron is still my favorite, though.

Breakfast

Cycle 60 signals the return of the best breakfast ever.

Don’t let this innocent-looking PB jar fool you.

Chobani yogurt, Kashi oatmeal, almond mild, and chia seeds.

Father’s Day Presents

Around noon, my dad opened his pile of presents.  Three cheers for books, shirts, and a grilling basket!

Lunch

I started off today’s midday meal with some carrot sticks and hummus.

While I snacked, I made a rice and beans quesadilla.

Messy, but satisfying.

I had a few pieces of super ripe cantaloupe for dessert.

Family Dinner

My extended family came over to celebrate Father’s Day, and we nibbled on some hors d’oeuvres before sitting down for dinner. (Picture taken on my soon-to-be-dead BlackBerry; sorry for the poor quality.)

Salad, grilled chicken, roasted veggies, and salt potatoes for dinner.

Margaret made another Magnolia Bakery masterpiece:  lemon layer cake with lemon buttercream frosting.

It was simply incredible.

See ya tomorrow!

Write It Down, Do It Up – Week of June 17

Happy Father’s Day, everyone!  There will be a post detailing all of my Father’s Day activities soon, but since it’s Sunday, it’s time to start looking ahead to this week’s workouts.  Writing down my daily sweat sessions on a calendar helps me stay focused and maintain motivation throughout the week.  As a type-A person who thrives off making to-do lists and using Post-It notes (don’t judge!), recording my workouts works well for me.

However, I didn’t use to write down my workouts.  In fact, it’s a fairly new habit that I began about six months ago, and I’m surprised I didn’t start sooner.  Sure, two weekdays were designated for spin class, Saturday was for speedwork, and Sunday was for long runs, but previously, I failed to nail down the knitty gritty details:  what would I do on the track when Saturday morning rolled around?  How far exactly would I run on Sunday?  I winged it a lot of the time, which worked for a bit, but I felt discombobulated and disorganized, too.  After I signed up for a couple “big” races—like the Seneca7 and the Boilermaker—I knew I needed to get my act together, write down workouts, and follow a plan.

Today, I know my fitness and strength levels are where they are because I’ve recorded workouts, identified goals, and stuck to my plan.  Since recording my workouts has benefited me, I want to extend this habit to you and the blog:  Every Sunday evening, I will post my week workout schedule, and I invited you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?

Welcome to the first installment of Write It Down, Do It Up (WIDDIU)!  Here’s what I have on tap for this week:

Monday – run (4-5mi.); free weights and abs; bike (?)

Tuesday – long run around the lake (10 miles); free weights and abs

Wednesday – a.m. run (?); CNY Triathlon training series

Thursday – Women on Wheels

Friday – swim; spin at the Y

Saturday – swim; spin at the Y

Sunday – swim; Cycle 60 at the Y

What does your workout schedule look like this week?  Which workout are you looking forward to the most?

SOS: Please Send Running Water

It’s Friday!  TGIF!

So, there’s a small problem at ye olde homestead.  As I type this blog post, we are currently operating with a limited supply of running water due to water pump problems or something.  Hopefully, this issue will be resolved soon, seeing as how I’m rocking some serious post-workout b.o., but what’s a girl to do?

Dinner

For most of yesterday afternoon, we were without water, so cooking dinner and running the dishwasher were out of the question.  Solution:  plastic plates and Thai takeout.

I went with the classic pad Thai and requested it “medium” on the heat scale (mild, medium, or hot).  I can’t remember the last time I had takeout, so it was a nice treat.

Frozen grapes for dessert?  Of course!

Workout

After completing my triathlon Wednesday night, Thursday became a much-needed rest day, so I was ready to get after it at spin class this morning.  Margaret and I went to Ron’s 8:30 a.m. indoor cycling class at the YMCA.

It was interesting to attend an indoor cycling class after riding a road bike.  Sure, spinning promises a sweaty challenge, but after tackling a hilly 10 miles, it seems much more manageable.  You can change the resistance to mimic road conditions—think climbing hills and fast straight-aways—but the main difference I noticed involves supporting and engaging your upper-body:  During an indoor cycling class, it’s easy to use the handlebars as a support system—trust me, been there, done that!  However, on a road bike, the role of your upper-body becomes twofold.  Poor posture results in stressed back and shoulder muscles, prompting you to support your body instead of allowing it to be supported, and you also have to steer the bike; riding on a road bike is a total-body workout.  In an effort to mimic this level of upper-body engagement, some indoor spin instructors—like Ron and Donna from HWS—incorporate arm exercises like push-ups to work your upper-body, too; I love this increased activity, but these exercises do not truly mirror road-bike riding conditions.  This isn’t a revolutionary insight by any means, but I now understand and truly feel the difference between indoor cycling and outdoor riding.  Do you prefer spinning classes or outdoor riding?

Now, since indoor spin classes seem “easier,” it’s time to add swimming to the mix.  Fellow blogger Verity at Cardigan Girl Verity is a veteran swimmer (who just completed her first triathlon!), and she game me some advice.  First, because the Cazenovia Triathlon swim portion measures 400m (I’m doing the sprint tri), she suggested I work up to swimming 600m in a pool, which makes a lot of sense—if I can comfortably tackle 600m in a pool, then a 400m open water swim (OWS) shouldn’t be a death sentence. (Fingers crossed!) Second, she added I should try to swim three or four days a week for about 45 minutes.  Right now, this seems very daunting, but here’s my plan:  I go to spin class on Friday, Saturday, and Sunday mornings, so why not wake up earlier and swim beforehand?  Not only will this help me improve my swimming stamina, but this brick workout will also mirror a triathlon.  Now, I just need to find my swimsuit!  For those of you who triathlon or complete brick workouts, does this sound like a feasible goal?  I doubt I’ll be able to swim for 45 mins. right off the bat, but I can definitely work up to this time.

Breakfast

Call it a routine—I had the exact same morning meal as I did yesterday.

Two Kashi waffles with PB and banana slices.  I could eat this combo literally everyday.

The Nate Race

Remember how I ran the Nate Race this past Saturday?  I finally tracked down the pictures, and although I couldn’t find any action shots, I did stumble upon this post-race awards ceremony shot.

Third place in the women’s 20-25 division.  Freezing, drenched, and rocking the “wet-dog” look.  Ha!

Margaret and I are off to our grandparent’s house for baking round two.  What’s on your agenda for this fabulous Friday?