A Beautiful Ride

I was awake at 5.30am the other Sunday, the usual time that my body has adjusted to in time for training. However, this was a different Sunday as it was the last weekend until Lucas, my 8yr old, joins his first bike race.

I signed him up for the 5.5km event for Nov22, in the BGC Cyclefest that is on it's 3rd version since starting last year. Thus, I had to make him be acquainted with the distance by taking him and the rest of the family to UP to ride loops around the popular weekend oval.

I brought along my bike as well so that I'll be able to ride alongside him to keep him from hitting runners or being too close to the cars. I put my Garmin 410 on his handlebar so that he will able to see for himself if we made the required distance.

After everything was set, including 5yr old Matteo, we were off.

It was a pleasant ride all throughout and I could notice how relaxed Lucas felt as we hovered at around 11kph. He said it's nice that I am able to talk to him as we rode, and that he said I looked thin (even though I am starting to gain weight again), possibly just being his usually nice self. I felt that he enjoyed it especially on the downward section of the oval as he glided fast and with ease as if with no care in the world, as any child would be.

After our 2nd loop, we cut through the middle of the oval to finish half of it for our 3rd and final loop. The middle road of the oval was quiet except for 1 or 2 skateboarders so I was able to look at Lucas biking amidst the forest backdrop. I looked at him for about 5 or so seconds, memorizing how beautiful and special this moment was. He looked straight on the road, serious but relaxed, with his face a cross between serious and almost coming to a smile. I concentrated on saving that moment in my mind, with high hopes that I will never forget it. Maybe, hopefully, at that moment, Lucas fell in love with biking.

As we hit the straight slight uphill towards the finish, I encouraged Lucas to speed up and give it his all as we were about to end our ride. He obliged and started to pedal fast. I could see from my Cateye that we were at 16kph. With a heavy BMX bike and slight uphill grade, this 8yr old was certainly huffing and puffing his way to his waiting Mom at the make-believe finish line. He slowed about 300m to the finish, obviously tired from the max effort but still pedaling. I told him to just slow to cooldown as we neared the end. I could imagine his relief upon seeing his Mom, with water in hand as his prize for the day. 

Total distance was 5.7km as per Garmin.

I hope not to forget this day, one of the most beautiful rides that I had my entire life.

Injury 2014

I was hoping to get myself injury-free for 2014 as I wanted to join all my targeted races for the year. Today was the Philippine Duathlon Series - Leg 4 in Nuvali, supposedly my last duathlon for 2014.

I wasn't able to race today as I got injured two weeks ago, from of all sports: basketball.

I remember Kenley telling me a couple of years back to stay away from basketball as contact sports and endurance sports don't mix very well.

I should've followed that advice.

I learned it the hard way in the office basketball tournament as my 41 year old chest got hurt from defending an, in my opinion, an oversized gorilla who pump-faked with his shoulder to my descending from flight open chest. I couldn't breathe moments after the impact but, to my credit he wasn't able to get the basket. ;-)

It hurt for several days that I couldn't run, couldn't work, and couldn't even get up from bed first thing in the morning. It was only after 10 days when I decided to go to the hospital and have an X-ray to see what was going on.

The result: the 6th, 7th and 8th right ribs had undisplaced (hair)line fracture. As it was already 10 days after the accident, the doctor said that it was in the process of healing. He prescribed some pain killers and so far it has worked wondrously although I'm limited to cycling.

No contact sports, he said.

Running still hurts, probably due to the up and down motion that my internal organs go through and hit my still healing ribs. Thus, the no-show at today's duathlon race. Possibly my planned Milo 21k next month is scrapped as well.

Sigh.

I'm giving it a few more days before I start running again, probably later this week. We'll see how the ribs feel by then.

Yup, another lesson for me. It's probably time to retire my basketball dreams and focus on duathlons exclusively from here on in. Probably no more contact sports for this 41 year old....

...except with the Mrs. ;-)

Training Update (or the lack of it)

Yup, still here. Training.

Training on my runs and rides have been well, alright, although my TP PM chart shows otherwise:

If my former coach saw this, he would be greatly dejected

The decline in fitness is very obvious (red line) since deciding to go back to self-coaching last August. I've been trying hard to get it all back but it's been difficult, with various excuses led mainly by laziness (ugh!). I'm still hoping to get all that back before my next duathlon on Nov9 in Nuvali which is my last duathlon for the year.

Unfortunately the National Duathlon Championships in Subic, THE A-race that I was preparing for all year, got canceled as per TRAP updates. It was a real bummer but then I just decided to focus on the Nuvali duathlon next month which, incidentally, has the same standard duathlon distance as Subic's. Hopefully all goes well in my training until then.

***

In place of the canceled Subic dua, I am thinking of joining December's Milo Finals under the 21k category. I've been running 16-18k on weekends, although inconsistently, so that's a good target to set to cap off 2014. I haven't run a Milo race since 2012 and my last half marathon was Oct 2013 so this should be fun. A sub-2:30 will be a modest target for that.

***

My birthday's next week so a bike upgrade should be acceptable. Right now I am inclined to replace my 2yr old bike frame which has served me well but purchasing a time-trial bike to support me in duathlon races is also a good option. Either way, I'm pretty excited for the upcoming purchase.

That's all for now.

Race Report: Active Health Duathlon

The good:

1. Well-organized
2. Challenging course.
3. Secure transition area.
4. Nice finish area.
5. Bike course on the SCTEX. Nuff said.

For improvement, just one: the Run2 course exceeded by 300m due to the final stretch of the run covered the entrance to Sandbox where the finish area was. Unfortunately had to run against cars on trail road.

MY RACE

I started off well, covering the 6km Run1 course in a little over 36mins which was good for average pace.

After putting on my helmet in T1, I headed off for the bike course with my cleats already clipped on the bike as I hoped for a jump on the bike and just strap my cleats as I rode. Unfortunately, I wasn’t able to practice this (ever!) so I messed it up and had to go by the side of the rode to secure my left cleat before heading to the Porac SCTEX toll booth.

The first 40-45km of the bike course went well for me as I was zooming my way along SCTEX. By the last “makunat” climb which was the way back to Porac, I saw myself struggling to keep pace. Speed was only at a miserable 11-12kmh. Everyone was overtaking me. Arrrgghh. I am suspecting that it was because I didn’t follow my nutrition strategy (gel every 30mins) so I basically BONKED at that time. Another possible reason is that upon checking my bike after the race, I saw that one of the front brake pads was hugging the wheel which may have caused my pace to slow down at that last climb. Or, I (still) lacked the training to take on steep climbs on the bike.

My bonked state continued until Run2 (4km) as I was run-walking, which I assumed was because I used up all my energy on the bike. I felt really disappointed at myself then as I had to stop to walk since my thighs were all gassed out from running. Run2 felt like forever as I searched for the finish area. Finishing at 3:30-3:40 target time may be out for me, I thought.

At the last turn, I felt reenergized as I saw the race clock on the finish area. It read 3:29 and change as I ran towards the finish line. Wow.

I was lucky to escape this one. Definitely with a lot of lessons learned.

Hopefully I get myself to prepare better in time for my other A-race, this time in Subic.

The Sufferfest Video Review: Elements Of Style

As a (wannabe) cyclist for almost 2 years now, I have managed to ride my road bike the way I've been used to as a kid: no care of technique nor form. As long as I can balance riding on two wheels then I thought that I can wing it. It is a good approach if you want to get the hang of things but, if you want to compete, that won't be enough. If your form breaks down due to fatigue then pace/performance is directly affected ---similar to running.

Enter "Elements Of Style."

After a Star Wars like credit intro, the video flashes the above quote, which sets the mood for this 38 or so minute cycling video from the guys at The Sufferfest in collaboration with Cycling Tips.

Being used to the tough workouts of The Sufferfest, their newest video is totally different from the others that they've had so far. The video aims to teach you proper form in cycling which goes through a "9-point systems check," pedal stroke drills, cadence drills, and, last but not least, climbing form (sadly not the form that Alberto Contador is known for, but I forgive them for that, hehe).

The nice thing about this video is that the instructions are given verbally and not in the usual teasing/taunting phrases that flashes on the screen during the tough videos. I think this helps you to better concentrate on that part of your body that needs to be focused on instead of looking at the screen. The good music, as usual, conforms too for the objective of the workout.

After the workout, I got a modest calorie burn (about 50% of the usual hour-long cycling videos) but, more importantly, a better understanding and awareness of what good cycling form should be. As this optimal form cannot be achieved in one sitting (or standing, if you're climbing that is), it is recommended that the Elements Of Style be in one's agenda at least once a week.

Elements Of Style is available at The Sufferfest website starting today, September 9th.


Other video details as below:

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• EoS will be on sale on Tuesday, 9th of September.
• It was produced in collaboration with CyclingTips (www.cyclingtips.com.au). 
• Wade Wallace (founder of Cycling Tips), Allan Iacuone (Australian cycling legend) and Cal Britten (Elite Australian MTB and road cyclist) feature in the film.
• It was filmed in Wanaka, New Zealand.