Gear West Indoor TT Results (Jan) on Tacx Virtual Trainer

Some Thursdays (1/21) ago I did the indoor TT at Gear West on the Tacx Virtual Trainer. During the month of Dec, Jan, and Feb Gear West has a different TT course on the virtual trainer. You go in and do the course and at the end of the month they post all the times to their blog.

The course for the month of Jan is a 2.5 mile section of the Alp D' Huez.

2.5 miles doesn't sound like far, but when the average grade is 8% with a maximum of 12%, and that maximum occurs more than once, it is a sufferfest. The only flat portion is the first 0.4mi, the rest is all uphill.

It took me just under 19 minutes to complete the painful journey, I averaged just under 8 mph, and I averaged about 257 watts. That puts my power-to-weight ratio at 2.9 watts/kg.

The Tacx Virtual Trainer is pretty cool and if I had about 1600 bucks to drop on trainer I would definitely do it. www.tacxvr.com

Tomorrow, Tuesday (2/9), I will be doing the 8 mile Tour of Flanders TT. See how that goes.

2010 Triathlon Goals, Racing Goals, Training Goals, Hopes, Etc

Here is what i am going to try and do in 2010

• Complete 7 of 10 Midwest Events Series Races
• Triathlon T1 Average <1:50
• Triathlon T2 and Duathlon Average <1:05
• 10+ mile bike at >24.5MPH
• Break Top Ten in my age Group (35-39)
• 10k <44min
• Do some cyclecross races
• Three Half Ironman Races (Pigman, Racine 70.3, and another)

Alot of this is going to depend on my how my leg heals and if I can get up to speed.
I just did ~2 miles on a treadmill, in about 30 minutes. First time doing that in a long while.

Training Data Summary for 2009

Below is a training data, with racing data included, summary for 2009, with 2008 in parenthesis.
It is pretty obvious how the stress fracture influenced my run time, otherwise things look really good. Too bad I could not really race in 2009.

Swim Yardage = 325,027 yds (215,425 yds)
Swim Time = 120 hrs (83 hrs)

Run Time = 25 hrs (102 hrs)

Bike Time = 109 hrs (103 hrs)

PT and Strength Time Estimate = 21hrs

I was surprised the bike time was as close in 2009 as 2008, much more of the time in 2008 was from racing than in 2009, of course.

The swim yardage increase is enormous. I guess that is what happens when you start going to Masters 3 days a week.

My leg is still healing. A CT scan a few weeks ago showed slower than expected healing. A small fracture can still be seen in the bone in the x-ray. My doctor talked to two surgeons, both who have seen this type of fracture before. They recommended that if it is not healed in a year, from the time I stopped running, which would be the first week in May 2010, I should consider surgery. I don't like that idea at all.
My doctor and I decided, along with one of the surgeons, that I should start some impact (light) work. So I did 10 minutes on the elliptical last week. No pain in the bone area.
I have already registered for 8 races in 2010. I am going to race, even if I have to walk the run for each race. Hopefully, it will not come to that.
My next post will be my goals for 2010 and I will start posting my schedule.

Product Review 14 - Felt F2SL - Sweet!

I had this bike as a loner and I rode it 5 times for a total of just over 4 hours. Before riding this wonderful bike I had a Lemond Sarthe (steel frame) with Shimano Ultegra components and a Bontrager crank. The Felt is a full carbon bike and it is as stiff as the full steel Lemond and light as a feather. I own a full carbon tri bike and the Felt F2SL feels lighter than that bike, it also handles better. The Felt comes standard with the new Shimano Dura-Ace 7900 group which is the nicest shifting component group I have ever ridden. Both the front and rear shifting is solid and precise. I shifted up and down hills and under low and high cadence and it always shifted perfectly. In my opinion, there is a difference, a noticeable difference, between the Ultegra and Dura-Ace. Now, the Ultegra group on my Lemond was 3+ years old and I know there is a new Ultegra group that might be better, so the comparison might not be valid. Also, I only put about 4 hours on the bike, so I have no idea of the durability of the component group. The braking was crisp and sure. I believe this bike is a 2009 and has a list price in the neighborhood of $4800, but I believe it can be purchased now for around $3500, while they last. $3500 for a full carbon road bike (frame, forks, handle bars, seat post) with Dura-Ace is a steal, considering the Dura-Ace components by themselves retail for over $2000. If had the money, I would definitely purchase this bike.

Product Review 13 - SLS3 Compression Socks

I have worn these compression socks a number of times after working out, at the end of the day when sitting around, and I have just worn them around. These socks feel too tight in the toes and upper part of leg. They have been painful to wear, feels like cutting off circulation, not aiding circulation. Which makes me wonder if the pair of socks I have is too small or, because they are manufacturer rejects, defective? It could be possible that my legs and these socks just don’t work well together. At the moment I would not buy another pair of these socks.

Product Review 12 - 2XU Calf Guards

Due to a stress fracture I have not worn the calf guards running. I have worn the left leg calf guard under a walking cast for ~3 months. Wearing the walking cast with the calf guard on was much more comfortable than with the calf guard off. I wore the calf guard on the leg with the stress fracture while swimming to, hopefully, provide additional support. I also wore them while biking, both indoors and outdoors. I am not sure they have helped with the healing of my stress fracture, but they probably did not hurt. If they are working like they are supposed to, which is to improve blood flow in the area that they are worn, they may have helped with the healing process, at least a little.
They fit comfortably and feel good while wearing them. They do feel supportive and feel like they are making a difference when I have worn them working out. I am interested to feel the affects of wearing them while running. I also like they way they look. The left one is pretty worn out from wearing it under the walking cast and swimming with it on. I will probably buy another pay when these are worn out.

Product Review 11 - Gore Bike Wear Windstopper Soft Shell

It has been awhile since I have posted, not sure if anyone is looking, but I will continue.

I have only worn this hat while biking, underneath my helmet and it works perfect. The hat fits great and is warm. There is a thin band of elastic, or some tighter fabric, around the bottom that holds the hat tight on the head, which is important since I have a shaved head. You also notice that from the shape of the hat it is designed to be worn in a particular direction. There is a low end of the hat, which is worn towards the back and a dip along the sides to better cover the ears. The hat, as advertised, is a wind stopper and keeps the head warm while biking. I imagine it does the same while running. The hat is a little pricey, around $40, but it is worth it. I own this product and it is definitely one of the better pieces of winter clothing that I own.