Lake Mead Ride

View from the turnaround on today's Lake Mead ride.  Made with the iPhone "Photosynth" pano app (free).  Ride was 3 hrs of tempo w/some intervals.  Legs still sore from playing on Mt. Lemmon, but I got into it.  I'm pretty sure the "NS" on the mile marker stands for "NO SMOKING." Or maybe North Shore.  Naah.

It was a little cloudy, which washed out the orange colors on the rocks some.  But it also kept the temp down to mid 70s instead of the predicted 90 degrees.  Orange rocks, dark blue water are beautiful.  When vivid, orange and blue create maximum color contrast, as they're on opposite sides of the color wheel.

I cowboyed up and ran for 40 min (walk/run) after, even though I was hungry as a bear.  Odds are I will be hungry after the bike leg next time I do an Ironman.

Avalanche Training

This weekend, we went to Flagstaff, AZ to do Avalanche Safety training, in the hope of being able to both Backcountry Ski more and survive.  We were out for 3 days in beautiful, warm weather (40F in the day), digging holes in the ground, learning to analyze the snowpack, and skiing around the backcountry having a good ol' time.  Our younger 2 came and did ski lessons all day.  The oldest stayed back in Tucson with a friend so she wouldn't miss basketball.

I brought my tri bike with the intention of riding at altitude (Flagstaff is 7000'; Tucson is a mere 2800').  But I opted to catch up on a major sleep debt that started with our drive back from vacation last week, and included 2 overnight calls in the hospital this week.  The recently snowed-upon roads were pretty manky and dirty anyway.

Given work and kid schedule, this was definitely my last ski trip.  I think it's good for my longevity in Tri/IM to have other activities, but now the SBR begins in earnest!

Photos:



We (4 of the participants) rescued 4 dummies buried on a steep run using transcievers, poles, and shovels, in less than 30 min.



In the parking lot at Arizona Snowbowl! 



Gotta love truth in Advertising! Karen contemplates the merch.

Stair Torture Machine Threshold Test

Per the PT, I got to start off with 20 min of 30 sec run/30 sec walk.  Manna from heaven.   

Then, a 45 min ramp-up through threshold on the Draconian Stair Torture machine, 30 min of elliptical, and 30 min of swim.  Moderation is for other people. 

The stair torture machine has a wattage readout, and just for the sheer geekiness of it, I recorded my wattages and heart rates for the ascending 5 minute intervals.  Here's the data, which corresponds pretty well to a lactate threshold/VO2max test:



Presumably, the machine's wattage algorithm is fairly accurate.  Power is force times velocity, which in this case would be:

Power = Mass x acceleration x upward velocity

Mass (weight) was entered to the nearest pound.  The machine measured upward velocity, and acceleration is your standard acceleration due to gravity.  It's calculating force against gravity at a known upward velocity (assuming one doesn't hold onto the railings), and asks for my weight to the nearest pound. 

One year ago when I tested LTHR for bike, it was 147.  Power at this HR was about 315W.  Run LTHR is 155, with a power output of about 330W.  This corresponds to a threshold power/weight ratio of either 3.7W/kg or 3.9W/kg depending on which threshold value I use.  The correlation with bike power is unlikely to be perfect, but hopefully it's pretty good, as it indicates some improvement over my test from a year ago (285W).

Not bad for a big 'ol fella who busted his hip less than 3 mo ago.

Rex-Ray!

. . .think Scooby-Doo.

Anyway, here's the latest XR, as of yesterday:

I'm no radiologist or orthopod, but  the little rat-bite that constituted the fracture on the inferior aspect of the femur (on the right image) is obviously healed up on the newer (left) image.  This was to be the "go ahead" criterion for actual running.

John Woolf, the PT I'm working with, said that I get to start off with 20 min. every other day of 30 sec walk/30 sec run.  I'm chomping at the bit, lacing up my shoes, waiting for a reasonable hour to call Dr. Jordan Smith and get the official OK. . .

New Mexico Race and Step-Aerobics Week

 We celebrate the annual Rodeo de Tucson by getting out of town and skiing.  This year was a little different, as Karen found, and entered, the Mt. Taylor Quadrathlon.  So our first stop was Grants, NM:

Ready to race!

Was she smiling? It's 18 degrees.

Four of eight laps on the Garmin

If you look closely, she's smiling!

Mama's rooting section

'Zooger modeling the latest in race fashion

Mama coming into the final turn!

Cooler bike angle, but without the backdrop

Karen with a medal and a beverage

. . .and a post-race massage.

Our next stop was Nana and Grampy Quigley's place in Placitas, NM.  We spent the week skiing and ski touring at Ski Santa Fe.  The weather was clear and the snow was pretty decent, given that the ski reports hinted otherwise.

Gorgeous!!!

Josh and Kelila waiting to hit the slopes

While the kiddos honed their skiing and snowboarding skills, Karen and I got our week-long mountain play date (!!!)  We took Telemark lessons, and picked it up pretty well. "Hiking" to the top then skiing down was our step-aerobics workout.  We practiced our alpine touring skills in the resort, with an eye to heading into the backcountry as soon as we are able.  Next week is avalanche training. . .

At the top.  Single digit temps, winds gusting to the 30s.  Lovely no less.

A Visit to Tri-Mecca

We spent this year's Holidays visiting grandma Sandy in Kona.  Karen's half-brothers and grandma were also there, and it was great to see everyone.  We had your typical well-fed, relaxing, outdoor fun and family blast.  Having completed a couple of full Ironman races, the desire to swim, bike and run on the historic Kona course was palpable, almost as much so as the humidity!

I was a little disappointed that I couldn't ride the Kona Ironman bike course, and a little tempted to do it anyway, which is why I left my bike seat, pedals, and helmet back in Tucson.  Instead, I went for regular spins at The Club, and open water swims on the Ironman course (!)

It gets a little harder to get back on the plane each time we visit. . .

On the way. Views from 36,000 feet are inspiring!

The pool at Sandy's place, with moonlight and clouds.

Karen riding back on the IM course in Hawi

The seemingly innocuous road to the Energy Lab, where dreams of World
Championship glory go to die.

The Ironman Swim course, with buoys out to the 1.2 mile turnaround and
no boat traffic.  It was the site of many an open water swim.

Karen swimming in the bay with a "Safe Swimmer" float.

Ah, paradise. . .

Elissa completed her open water certification!

Kelila has wanted to surf since she saw it two years ago.  Thanks to "Surfer Bear," she got to do it, and loved it.

Manta Ray "overflying" a diver.  Taken on night dive with Elissa.

Review of 2012

Well, my first full calendar year of triathlon training is in the books.  Races went well: personal bests at all distances; completed my first 2 Iron-distance races.  I qualified for Olympic Distance Nationals, and missed 70.3 World Championships by only 3 places.  More importantly, I'm fitter than I've been since being a competitive swimmer in high school, probably in better all-around shape than I've ever been, and quite happy to be able to train as much as I do while remaining married and involved in our kids' lives and work. 

Here are my yearly mileage totals from Trainingpeaks plus some numerical geekin':

S--327,850 yds. (99 hr.) My overall avg. time for longer distance sets in a 25 yard pool was 1:24 per 100yd.

B--6340 mi. (363hr., some MTB) = Overall avg. 17.5 mph

R--1201 mi. (191 hr.) = Overall avg. 6.3 mph

T--7727 mi. (653 hr.) = 12.5 hours/week average.

Almost all mileage was done through 11/26, when I dumped my bike and fractured femoral neck. I'm already back at it some. Probably not running 'til April or May, though.

For fun and curiosity, I added a little thought experiment: How would a hypothetical IM constructed from my average training speeds compare with my recent results at IMAZ?

Swim: I averaged 1:24 / 100 yd for long sets; an IM swim is 4155 yards. 1:24 x 41.55 = 58:10 "training" swim leg. Actual time was 58:17 for IMAZ swim. Almost perfect 1:1 ratio. Uncanny. And filled with significant confounders (no flip turns, wetsuit).

Bike: 112 mi / 17.5 mph avg. = 6:24 "training" leg. IMAZ time 5:07. Ratio = 1.25:1.

Run 26.2 mi / 6.3 mph avg. = 4:10 "training" leg. IMAZ time 4:24. Ratio = 0.95:1.

Total "training IM" time = 11:32. Actual time @ IMAZ = 10:39. Ratio = 1.08:1.

Thoughts: While these numbers are pretty darn rough, they do point out at least one thing. Aero wheels, helmet, and flat race course relative to training accounts for some of the high ratio on the bike. But I think they do confirm that my IMAZ run pace was proportionally worse than what I should have been capable of doing, due in some part to overpacing the bike, plus other issues (see race report on blog if interested).

I'll hang onto them and see if there's any correlation with next year's results.

Good hammerin' to all in 2013!