Trials riding on a carbon roadbike

If you like road biking, you need to watch this video:   http://www.youtube.com/watch?v=7ZmJtYaUTa0 which shows just what a full-carbon road frame will put up with in the hands of Martyn Ashton. There's a short video of outtakes here: http://www.youtube.com/watch?v=Ee54EP-nho4 where he mentions that the whole thing was done one one frame and one set of wheels.  Only two small nicks to the carbon, and one flat suffered the whole time!

I did some freeze-frame CSI-style analysis and the wheels are Hope RS wheels.  I can see the aluminum braking surface but I'm not sure if they're all-aluminum wheels or carbon/aluminum hybrids.  (carbon wheels with aluminum braking surfaces)

Either way, this answers questions like "Can I ride my road bike all the way around Perfumo Canyon Road to See Canyon Road even though it's not all paved?"  Yes, I think you can.

One year out

We're one year out from Ironman Tahoe 2013, which will take place on September 22, next year.   With one year left to train and one year left to fund-raise, things are looking good.  Let's take a look at where I am. Things are going well on the fundraising front - This thing has been officially "on" for almost two months and I'm at 20% of my goal of raising $8,000 to fight blood cancer.  You can check my current progress at the Leukemia and Lymphoma Society and donate if you'd like.  If I can keep this pace up I should make my goal before the race next year which would be totally awesome.   Thanks to each of you who have already donated!

I'd like to make a special shout-out to the newly wed DiVerdi couple, who donated $250 and then had it matched by Adobe!   That's huge!

As far as training goes I'm also doing well.  I'm working on endurance in all three sports and trying to avoid sprints or over-doing anything in order to keep healthy. (except for one teensy-weensy little half marathon - see below.)  I've managed to go half-Ironman distance in all three sports in the last month which is reassuring.  Not in the same day - just individual efforts.

I'm nowhere near ready for the real thing right now but it's nice to be able to swim 2,200 yards or bike 56 miles and visualize what's needed to double the effort.  I'm feeling good about both of those sports and I can see how to build the volume to get where I need to be.

Running, however, is a different story.   Running is clearly my weakest sport and given the magnitude of the run and the fact that's its the last event, the run is going to be the hardest.  The only way I'm going to be ready for that leg is a slow, steady, smart build up in run endurance.

Having said that, last weekend had some over-exertion in the form of a half-marathon at the SF Giants Race.  It was way longer than I would ever go in a training run at this point but it was a lot of fun and it was a good chance to collect some data and experiment with my run/walk strategy.

The run/walk strategy went well (6 minutes jogging, 1 minute of walking) and my heart rate was looking good up through mile 11 when it started to climb a bit, indicating I was at the end of my range.  I couldn't have gone much farther without digging WAY deeper.  Normal amounts of soreness followed for the next couple days, so I think everything went very well.

In summary, things are looking good.  I've got a year to go and I'm pretty sure I've got the training under control.  I leave it up to all of you to make sure the fundraising part gets done as well.  I appreciate the help!

Real food vs manufactured nutrition

The Family and I are trying to eat better.  For us that means eating food that's fresh, less prepared foods, less packaged carbohydrates, fewer refined sugars, etc.  The standard stuff you read about these days in the hippie-foodie-Michael-Pollan sort of circles. But then when it comes time to exercise it seems like the go-to nutrition is powdered drink mixes, packaged gels and bars with multi-year shelf lives, etc.   Why the disconnect?  Sure - there's a need to absorb nutrition and replace electrolytes under adverse conditions, and it's hard to carry a fruit-spinach smoothie on a 5 hour bike ride.

But is there any middle ground between the foods I like to eat when I'm not exercising and this pre-packaged chemical soup I've been buying?

Part of training is working out nutrition issues and learning how your body reacts to foods on the go.   (The harder you're working, the less your gut may be able to digest, and thus the "pre-digested cake frosting" Gu packs and "replace the sweat" Gatorade.)   One of the first things I got for my new bike was one of those "Bento Box" food holders in an attempt to carry more food, bulkier fresh foods (well, fresh like a PB&J sandwich), and keep it right in front of me so I can see it all the time and grab it easily.

So far I really like having the food there but I still fill my bottles with Gatorade (Pro, with twice the sodium) and stuff the Bento Box with Clif bars and Gu.   I add the occasional bag of home-made cookies and PB&J sandwiches and so far I haven't been riding so hard that I couldn't ingest them, so the experiment is working.   I'm changing slowly.

Today I read this article from a guy that articulates my thoughts more clearly than I can, and has a company that's trying to offer an alternative:  Up Close with Allen Lim, from Skratch Labs.   Interesting...

Building a very wide base

The official training program for Team In Training doesn't start until December but I'm not just sitting around until then.  I'm already prepping for the real training by starting slow and building gradually.  It's important to stay injury free over the next 14 months so I have to be smart about this and not over-extend myself too quickly and get myself hurt. The first few months of the official training are called the "base" period.  These months get the body ready for regular intense exercise and get it used to working hard and recovering.  Normally the base period lasts a couple months but in my case it'll last much longer, and that's fine.  The longer the base period, the stronger the foundation on which to build.

I've picked up a few books on training but the one I like the most is Joe Friel's Going Long book.  I've read each chapter at least one time, and some of them I've practically memorized.  He's a big advocate of building a wide base and concentrating on endurance instead of speed, especially for people new to the Ironman distances.  For sports I'm weak in he advocates repetition instead of length.  In other words, better to run 2 miles three times a week than try to run 6 miles once a week.

To that end, I've been trying to get in at least two runs and swims per week, building a solid muscle base that won't get injured.   I'm using Garmin Connect to track my workouts for now, since it's free.   It's super-basic and has virtually no scientific analysis capability, but it does the (basic) job.   Here's what my August training schedule looked like:

August 2012 Training Calendar

August Training Calendar

Click for a larger view...

As you can see, I'm doing a great job with the swimming (which are yellow), fitting in two or three swims per week.  Swimming is really easy to fit in because I can do it on the way to work or on the way home, and there are always free lanes in the pool.  I'm fitting in some running (in blue) and keeping my pace low. I'm biking most weekends and that's it.   That's probably enough for now since I have a deep base on the bike already and I'm doing a good job of long long without going too hard, although I keep putting in more hills than I should.

And I've even managed to get one brick in, with a 20 minute run after a long, slow ride!   By the way, the grey "HR study" is an occasional thing I do to measure my resting heart rate from time to time.   I just like to check up on the resting pulse from time to time, although I'm not very consistent about doing it under the same conditions every time.

If I can keep this up until December then I'll probably be in excellent shape to start the harder training when the group workouts start up.   That's the goal at least - go often, go slow, don't blow up, don't break down.   Meanwhile I'm collecting some great data on run pacing (vs. heart rate), bike pacing, gearing, etc. and really getting to know how my body responds to this new approach to training.

Remember:  I'm doing all of this not just for myself but to raise money for Leukemia and Lymphoma research.   If you'd like to contribute to my cause and encourage me to keep pressing on, please visit my donations page.

In memory of Greg

It is with great sadness that I must share the news that my good friend Greg Junell has died.  He lost his battle with Lymphoma on Saturday morning, about 2 months after a "bone marrow transplant" of stem cells from donated umbilical cord blood.  This is the person I mentioned when I spoke about being inspired to Join Team in Training, so his death hits very close to home for me. Saturday was very difficult for us, spending the entire day glued to facebook, watching everyone's updates as the news spread and people poured their hearts out.   The sadness of the day was tempered by lunch with friends, a toddler's birthday party, and dinner with other friends.  The same facebook updates that made us so sad also lifted us up as we saw how Greg had touched so many people over his lifetime.  The outpouring of memories was truly spectacular.   When I die I know only a small fraction of that number of people will notice that I am gone.

The last time we saw Greg was on July 1st while passing through L.A. on the way to San Diego.   We happened to catch Greg at a good time, when he was awake and pretty lucid.   We were running a little behind schedule and the little one was getting hungry but it was so hard to bring our visit to an end, given how infrequently we get to see him.   He made me a heart of pipe cleaners and gave Erin a home-made calling card that he was giving out to other patients on the floor advertizing his room as the place for fun, games, poker, and chatting.

At the time he was still having pretty bad diarrhea and his graft-vs-host disease was bothering him but his spirits were high.   He told me they were aiming to check him out of the hospital in 30 days or so, and that he would be returning directly to SLO instead of to an off-campus recovery facility.  This was incredibly good news!

I wish like hell I'd recorded our talk, but I can remember a couple important things.   We talked about his condition, the hospital, the drugs he was on, his exercise routines, etc.  But the biggest thing we talked about were his goals.  I asked him what he planned to do when he got out and although I don't recall his exact words, it boiled down to how he thought of himself as a Bhudda.  I didn't understand what he meant so I asked for clarification and he explained that he sees him self in the role of someone who tidies things up.

His view is that he came to this earth and noticed some things that could use a little tidying up and he's doing his part to make things a little better.  He told me that there was still work to do and he looked forward to continuing that work after he got home.  He showed me his different notebooks where he took notes about everything from friends, doctors, projects for later, etc.

As everyone who knew him is pointing out, he was driven to selflessly make the world a better place.  It is no coincidence that he was a high school teacher.  So many people now think to themselves "What would Greg do?" and for good reason.

We left Duarte that night and headed down to San Diego for a great vacation with friends and family.  Since I moved away from SLO I've always spent more time thinking about him than actually getting to hang out with him, and we did a lot of thinking about him over the rest of that vacation.  That's when the idea of doing Team in Training really made sense to me.  I think it was then that I knew I was going to do that for him.

Being far away for the last 9 years means I couldn't be there for him the way other people were over the course of his three battles with cancer.  Raising money to cure cancer is the thing that I can do for him.   His death means that the money I raise will not benefit him directly but will go on to help others like him.  There are other Greg Junells in the world - people loved by families, people who do good in the world, good people whose lives will be interrupted by cancer.  The money I raise will hopefully make their go of it easier and I'm sure that he would be pleased with that.

My vision was that Greg would recover from this round of lymphoma and go on to lead the kind of active, healthy life that he had always lived.   It was my dream that he would be able to join me in Tahoe in September of next year and have a good ol' time on race weekend with me.

My original plan was to compete in honor of Greg but now I must compete in memory of him.

You can read what people have to say about him here: http://www.memoriesofgreg.com/

You can read his blog from the last few years here: http://www.greghowareyou.com/

You can read more about my fundraising effort here: http://pages.teamintraining.org/sj/irnmnltt13/bjohnsuovy

A look at the IM Tahoe course

Here's a short video that describes the course for Ironman Tahoe: Ironman Lake Tahoe course

The first minute or so is pretty cheesy but the real info starts at 1:18.

Update:  The run course has since been changed to be two loops, each going only half the distance.   This means all the running will be on the Truckee River bike trail and the run course won't actually reach the lake.   I guess they did this because it's much cheaper to run the race without closing parts of the main loop road but it's going to make for a very crowded bike path.