Focus on the positives. Learn from the negatives.

Twenty four hours ago I started my journey to check off an Ironman AquaBike from my bucket list and did just that! But why can't I focus on the positives and continue to dwell on the fact my bike speed average was not what I hoped? Believe it or not I was embarrassed to post it on Strava this morning. But realized, it is what it is. Riding 113 miles (after swimming 2.4 miles) in hills, wind and humidity, as well as NO drafting was an amazing feat and I should focus on the positives and learn from anything that didn't go right.

My friend Pam and I left for Grand Rapids on Saturday morning. We had to pick up our packets and rack our bikes in transition. It still wasn't a reality to me that I was finally going to accomplish what I've been training for since January. It did become a little more real when we were sitting through the mandatory pre-race meeting and they were going over the course, rules, etc.

After we got our goodie bags, race bracelet, race packets, race numbers (bike, helmet, transition bags and bib) we were ready for lunch. We wanted a known commodity so not to have digestive problems on race day. We asked SIRI for the nearest Panera Bread and she kindly displayed 4 near to us. Then she asked "do you want me to call or do you want directions?" I said "directions". Well next thing she says is "I found a description of erections on Wikapedia. Do you want me to display it?" We must have laughed for 10 minutes and it was the joke the rest of the weekend.

After lunch we met Mark and Helen at the park to set up our bikes in transition. Also to walk the area so you knew where to run in from the swim would be, the changing tent, bike out/in and run out. You always want to check this out before your race as it is mass confusion when you come out of the water. The last thing you want to do is spend precious time trying to find your bike. The lake for the swim portion was beautiful and calm with homes around the banks. For my swim it was two loops around the lake for the 2.4 miles. Pam and Mark had one loop for 1.2 miles.

It was about 330pm so we went to find our hotel, check in and get our stuff ready for race day. We planned to meet Mark and Helen for a pasta dinner to carbo load.

This was my first Ironman distance race and they treat you like royalty. You get bags for the swim to the bike, bike to the run (if doing the run), special needs bags that are at the halfway point both on the bike and the run and finally a bag for all your dry clothes. They are all color coded and there's key included in your packet.

Trying to figure out what goes in which bag?

Bed time came at 9pm EST, which is 8pm Chicago time. Yep, I was tired but only slept about an hour. Of course you have all sorts of thoughts going through your head. Mine weren't negative chatter but crazy scenarios...flat tire on the bike, forgetting my bike shoes, etc.

Wake up call at 430am. Quick breakfast and drive in the dark to the parking lot about 2 miles from the race start. Then hop a bus with all our crap. Transition was already buzzing with people setting up their areas, dropping off special needs bags and applying Body Glide to every part of their bodies. Modesty goes out the window. We noticed that the athletes were on the older side. Not many 20 yr olds and a handful of 30 yr olds. But 99% of them were extremely fit and of course there goes me with my body issues. Ugh, will that ever stop? Also some amazing tri bikes. But Vermonster held her own.

It has been three years since my last Tri. I had forgotten what a great group these folks are. Always a kind word of encouragement both before the race and out on the course. I have found no other sport like that.

6:45am was a pre-race meeting at the beach as the sun was still coming up. The full tri and full aquabike folks went off at 7am with the half going off at 8am. The national anthem was sung and that got to me emotionally and then we were off. The swim went well. I hoped for 1:15-1:30. I actually was back on the beach in 1 hr 33 min. Then there's the run up the beach, a quick stop at the strippers. You lay down on the ground and they strip your wet suit off of you in lightning speed. A first for me but a great perk to have.

Getting ready for the swim

I crossed the mat and entered transition. For the full distance athletes we got a changing tent. Also a first for me...They yell your bib number up to the volunteers outside the tent and your swim to bike bag is there waiting for you. A volunteer is at your side helping you sort through the bag and get you dressed quickly. Like a personal butler. For you women who ever tried putting on a sports bra when you are wet can understand the tangled mess. So it was awesome to have someone there untangle me. The gal next to me was getting the same treatment. 10 minutes in transition...mani/pedi, apply some make up, blow dry my hair...NOT.

Walked my bike out of transition to the mount line and off I went for 112 mile ride...remember NO drafting. Well at mile 2 we hit a climb. 13.8% grade! Are you kidding me? I had read on their web site 1500 ft of climb total. The bike course was changed due to road construction, but something was very wrong. There was lots of climbing. 4300 ft to be exact!!! I knew I'd remember this hill because our bike course was two loops and I'd have to climb it again around mile 57. Lovely.

Bike course elevation map. Two loops.

The roads were not closed to traffic, but nice shoulders and police were at major intersections and all left turns to stop traffic. Always fun to blow off a stop light in front of a cop and he's cheering you on.

I had planned to average 17-18mph on the bike. Well that soon became history. For some reason it took 25 miles for me to catch my breath and get my legs feeling okay. They felt like cement and my quads and hamstrings were like rocks. Also all the climbing and head winds didn't help the warm-up. I was in pain, frustrated and about ready to pull over and cry. But you always learn to work through it. A DNF (did not finish) was not an option today. So I pushed through the pain and hyperventilation. By mile 30 my legs were coming back. But my avg was at 14.7mph at that point. Ugh. I decided, just do what I had in me that day and get through it....also try to enjoy the ride. It was a fairly pretty route but a number of 6, 10 and one 15% grade. Lots of rollers but you never seemed to get enough momentum to hit the top. But the great fans and volunteers along the way were high energy and very encouraging. Lots of cow bells. You can always use more cow bell (for you SNL fans you'll get that reference).

My Strava suffer score was EXTREME

There were two turnarounds out on the bike course. The first for the 56 milers and then a second for us. It was weird as they sent us about a mile down this deserted road. I thought it was a joke. And of course it was a headwind. As you turned around and headed back out, riders coming in yelled..."Is there a tailwind?" I smiled and said "ABSOLUTELY."

Miles 30-56 went pretty fast. Unlike 1-30 went in slow motion. Finally we got 10 miles of a tail wind before the end of loop 1. At mile 54 I got to fly down at 38mph that damn hill I'd have to turn around and climb up again. At mile 56 there was a round about and at mile 60 our special needs bags were waiting. I had planned this to be my first stop on the bike...which it was. I grab some water, extra food (which I didn't need but wanted to err on the safe side), go to the bathroom and lube up again.

It was like Groundhog Day. The good news is you had ridden the course before. The bad news is you had ridden the course before. There were a few women and one guy we had been playing cat and mouse the whole ride. So had a little company but there were times you wondered if you had gone off course.

About mile 80 the ride stopped being fun again. I was really tired and got hot foot. So I stopped for a second on the side of the road trying to get feeling back in the bottom of my feet. There was no one around and a woman came running out of her house and asked if I was okay and if I needed her bathroom. I assured her I was fine and thanked her for being so kind to me.

At the last aid station they shouted to me "Only 4 more miles!!" What the hell are they talking about? My Garmin clearly showed 3 miles. The race distance was 112 miles. Well, guess they decided to put a bonus mile in there. Not funny.

I got to the dismount line where a volunteer greeted me and said run with your bike over the finish line. I laughed and said "Run? I can't feel my feet." But the feeling quickly came back and I did my best to run in cycling cleats and claim my finishers medal, cold wash cloth (the best) and the chance to say I did it. Yipppeee I was done!!! Then another volunteer took my bike and racked it. I had been treated like a pro athlete all day with this kind of service. Then she offered me food...pizza, watermelon, etc. No way could I eat pizza. Give me a few hours. But the watermelon was perfect.

Finish line selfie. Opps, not the best choice of backgrounds

Pam was there to greet me having finished her 91st triathlon on her way to a goal of 100 by end of next year. She had managed to get herself over to the buses and bring the car closer. Bless her as I was pooped. We gathered our gear and packed the car all in slow motion. Asked Siri where the closest DQ was and headed for it. Then the long drive home.

No race is complete without a stop at DQ.

Congrats to Mark taking 2nd in his age group and Pam for finishing tri #91. And I need to reflect and congratulate myself and stop harping on the slow bike portion.

Final stats:
- 2.4 mile swim in 1:33
- 113 mile bike
- 7:20 bike time, avg speed 15.4mph, max speed 38mph
- 4300 ft of climb
- Strava suffer score 237 extreme
- 3,491 calories burned on the bike, est 700 on the swim
- Total race time 9:16

It's been a great journey and I thank you all for joining me on it. What's next? I don't know. One thing I do know is I'm NOT doing this race distance again. I would to half ironman aquabike in a heartbeat.

Now I just want to relax. Swimming with the Otters in Lake Zurich Wed morning. Couldn't do it this morning unless they gave me a raft to float in...a bit tired and sore. Heading up in a few weeks to Wisconsin to hike and ride the Sparta/Elroy trail. Just relax and enjoy life again.

I've enjoyed the ride,
Sheri

10 days until race day...taking inventory

As of this morning it is 10 days until race day. It seems so long ago, on a cold December day, when I  clicked "register" on the MI Titanium web site and I was on my way to checking off another journey on my bucket list.

With only 10 days to go there's really nothing more I can do to build muscle, increase endurance or drastically improve technique. What I can do is start tapering, insure I get plenty of sleep, eat right, take inventory of where I'm at and feel confident in my ability to finish this race strong. Best of all there isn't any negative chatter in my head. I have put a lot of quality hours on the bike both on the computrainer and on the road. 3,400 miles on the road YTD. As part of the 3,400 I've completed a century ride in May, June and August as well as a number of 70-80 mile rides.

I've also been swimming with a group in Lake Zurich. My swim coach hooked me up with them back in early June. I can't say enough great things about this group. They've been welcoming and encouraging. Well actually one negative...they take attendance via cell phone pics then post them on Facebook. Yeah, lovely glamor shots of me half asleep, lake hair and goggle eyes. Don't hate me because I'm beautiful at 545am...NOT!! But to be honest, I actually look forward to crawling out of bed at 5am and jumping into the lake. It's so tranquil and an amazing way to start the day. I'm truly blessed to have found them and plan to continue to swim post race...after some needed rest.

Tuesday I had my last swim lesson with AJ, my coach and friend. She's been great in tweaking my stroke and helping me be a more efficient swimmer. 2.4 miles is a long way to go an not be efficient. Her high energy is contagious and I've even stolen her mantra that will play in my head during the entire swim. "Long and Strong. Long and Strong."

Next week I have my final deep tissue massage with Allison. She's gotten me on a regular schedule this summer and it has really helped my body recover and feel better. I'll see her again a few days after the race for a gentle massage. She's warned me I will not be interested in deep tissue and I tend to agree with her. But to be honest I don't know how she will resist digging an elbow or fist into my back or legs. Maybe I'll have to use a shock collar in case she forgets it's a gentle massage and there will be other opportunities to beat me up another day.

I've tested all the nutrition I plan to consume during the race. All have been easy on my stomach. The trick is  just getting myself to eat as I tend not to be too interested in food while riding. It think my best nutrition find were GU Chomps. I like the GU gel packets but the problem was, once you opened the packet you had to consume the whole thing. Also it was sticky and messy. The GU Chomps let you regulate how much consume. So I open the packet and eat a Chomp or two every half hour or so. The caffeine also is an added boost.

I have 5 more bike rides and 4 more swims left. But then who's counting? ME!!!!  Again, I can't thank all the wonderful people who have helped and encouraged me through this journey. You gave me strength, confidence and motivation to achieve my goal and check another journey off my bucket list. Does it rate up there with my Kenyan Safari which I checked off my bucket list in 2000 or the Inca Trail Trek in 2008? I'll let you know in 10 days.

Still enjoying the ride,
Sheri

Buggies, Blueberries and Bicycling

I've returned from my weekend at Amishland & Lakes invitational ride in Howe, IN and Sturgis, MI. As I wrote in several previous posts, this was to be a precursor to my race on the 24th. I kinda changed my strategy on how to attack this 103 mile ride. Instead of going at race pace and hardly stopping, I decide to try to keep a good pace, NO drafting and keep stops to a minimum while still enjoying the beautiful landscape.

I had two domestices lined up to ride with me and see to my every need. Well, Mitch had to bail due to working on Saturday. I guess the amount I was paying didn't offset what he'd lose. Oh yeah, I wasn't paying anything. Just the value of my wonderful personality.

So all the domestice responsibility fell on Barry. Lots of pressure to keep me happy and entertained on our 103 mile ride. Let's just say Barry was fired within the first 20 miles for almost missing several turns. But I kept him along for the entertainment value. Great guy to chat with for 6 hours. And all kidding aside I'm very thankful for his company and friendship.

The forecast looked kinda grim with rain coming in the afternoon. But true to form the idiots at Weather.com can't figure out what's going to happen. The weather was perfect...no complaints. We started out around 7:15am and the fog hadn't burnt off yet. Barry set the goal to be back in time for the free ice cream social. Early morning is a magical time to be riding as the sun is just rising and the fog is lifting. We were on quiet country roads so riding two abreast and never drafting was pretty easy. Also it allowed us to chat most of the day while keeping a good pace.

At mile 26 a guy jumped on our wheel and drafted until the next rest stop. I got to chatting with him and it turns out he was alone and planning to do his first century. His longest ride had been 50 miles so this was going to be a good challenge. I introduced myself and Barry. His name was Matt. But we soon changed it to Larry since if he was going to be with us we all had to rhyme...Sheri, Barry and Larry. He was game to go along with being called Larry the rest of the day, so I knew he was a keeper.

I explained to our new pal, Larry that I was training for a race and that if he could hang onto our wheels he was welcome to draft and ride with us. He was all over that and texted his wife that God sent him Sheri and Barry to make it through his century. How sweet and no pressure now!

I noticed Larry wasn't eating or drinking much at the rest stops. I gave him some tips on nutrition and hydration, made him eat a banana and I put one in my jersey pocket "just in case."

This ride meanders through Amish farmland and they know 1600 cyclists will be passing by. So each year they get up at 430am, bake fresh goodies and set up stands in their front yards to sell yummy treats and lemonade. About mile 80 we pulled over at one farm offering root beer floats which sounded like heaven and we needed a saddle break. Note to self...contact management at MI Titanium race and ask if they will have a root beer float stand available during the 112 race. They should be receptive to the idea, right?

Larry was kind enough to buy us root beer floats as a thank you for letting him draft all day. We sat down in the shade and he picked a spot away from us. I kept yelling "Larry" to get him to come over and meet some of the other club riders we ran into. He ignored my calls. Then I remember his real name was Matt. Yep, he responded when I yelled "Matt." I still laugh at the fact that Barry and I kept forgetting his name was really Matt. He'll always be Larry to us.

I offered the banana to Larry  that I had from the last rest stop. Not sure why but in the back of my head I was worried he'd cramp. He refused so I ate it thinking we only had 20 miles to go and there was another rest stop 2 miles down the road where I could get another banana to take with.

We took off again and looking forward to the watermelon rest stop just 2 miles. Well they forgot to mark the turn and the majority of riders missed the stop. So now most people haven't had water refills since mile 60 and no more official rest stops until the end.

As we continued on our way two more guys hopped on our wheels. I guess one guy was struggling to stay on and all of a sudden I hear behind me a lot of noise and a dull thud. I look back and one of the guys is nowhere to be seen. I yelled to stop because the guy had ridden off the road into the ditch filled with vegetation...nice soft landing. All of a sudden he comes climbing out and raises his hands shouting "I'm okay". So we continued on and left him with his friend...Larry still in tow.

Mile 90, Larry disappears after we make a turn. We thought he dropped back to ride with a group we passed. Mile 95, Barry, my fired domostice, runs out of water since we missed the rest stop. So we stopped at another Amish farm that was selling fresh baked woopie pies and free water. We waited for Larry as we had to finish the century with him. About 15 minutes later Larry pulls in covered with salt stains on his jersey and shorts. Anyone that rides knows that's a very bad sign. Seems he cramped at mile 90 and that's why he dropped back. He was contemplating giving up but we would hear nothing of it. We only had 5 miles to go. So we got him hydrated and fed. Feeling better, Barry, Larry and Sheri took off.

A mile or two down the road he cramped again. He waved us off and said just go and we'd see each other at the finish. Larry came in about 15 minutes after we did. He was giddy with excitement for finishing his very first century. I was thrilled that we could be a part of it as I know how it felt when I did my first one so many years ago. It's an unbelievable sense of accomplishment.

Larry, Me, Barry (not pictured...Matt)

I was very happy with my own ride, the 103 miles really passed by quick and fairly easily. I honestly don't know if I'm more excited for Larry finishing his first century or that I did well on this ride with something left in the tank. It really gives me a good idea on how much I can push it come race day. Because then I want nothing left in the tank when I cross the finish line. Leave it all out on the road.

Final Stats:
- 103 miles
- 17 mph avg (no drafting)
- 6 hrs 03 min bike time
- approx 2,500 feet of climb
- 3,046 calories burned (no guilt having the root beer float)
- 207 extreme Strava Suffer Score (honestly didn't feel like it)
- Helping Larry finish his first century - priceless

Today Barry and I did an easy 36 miles. My sore butt just wanted to be off the bike. It was a beautiful day and we really struggled to shorten our planned 47 mile route. But it was best to cut it short. The last rest stop was serving watermelon...huge Paul Bunion size slices. Hmmm, you think they have tons of it left from yesterday when no on showed at the rest stop they forgot to mark?

Looking forward to swimming tomorrow at Lake Zurich and just using some different muscles. Feeling good about my training and hoping to peak come race day. 21 days and counting.

Enjoy the ride....I certainly did,
Sheri

23 days and counting

Race day is getting closer and I'm actually looking forward to tapering in another week. This 51 year old body is tired!!! But between yesterday's bike ride (18.4 mph avg and a low 56 Strava suffer score) and this morning's 1.6 mile lake swim, I am feeling good about where I'm at 23 days out from the race.

I did have a bit of a scare a couple of weeks ago. Yep, saddle issues again! The saddle I was using is too hard for my delicate behind. It may be a big behind, but it's delicate. The repetitive pedaling motion combined with the very hard saddle has caused bursitis around my left sit bone area. At first I thought the golf ball size nodule was a cyst but the dermatologist ruled it out. She sent me to a sports medicine doctor. Gotta say, going to a doctor who is also a triathlete is awesome. First, of all he understands all the lingo...riding on the hoods, riding in the aeros...as well as the position of your pelvis in each one of those positions. Second, he understands telling me to stay off my bike for 2-3 weeks is not an option right now. So my quest for a new saddle continues.

After trying out 6 more saddles I am now riding on a Cobb. I have about 150 miles on it over 3 rides. The big test will be tomorrow. I'm headed to Indiana/Michigan for the Amishland and Lakes ride. Saturday will be 108 miles. The forecast is 40% of isolated thunderstorms. So hoping they are wrong. Sunday I can choose between 22-62 miles. We shall see how the legs and butt feel and make the  determination which distance on Sunday morning.

I've already lost one of my domestices for tomorrow's ride, as he has to work. So the pressure is on the remaining one. I actually found this really cool vest they had at the Tour de France that carries 10 water bottles. Not sure why I was told "NO". I think it's quite the fashion statement. Check out the pic below or the video of it in use here.

Well, time for a quick power nap, pack up the car and drive 3 hours. I'll definitely have a post about the weekend ride...Buggies, Blueberries and Bicycles. Wonder how much I can draft behind an Amish buggy? They go at a pretty good clip but they don't shout out "Poop right" so you can dodge the road apples.

Have an awesome weekend everyone. And enjoy the ride.
Sheri

40 days and 40 nights...

Well the countdown continues and I'm at 40 days and 40 nights until the "big" race. So it is a good time to reflect where I'm at and what I still need to achieve.

Last weekend I got over my major mental hurdle, a 2 mile open water swim. My next goal is the first weekend of August. I'm headed to a ride called Amishland & Lakes. I've lost count how many years I've attended, but it's at least six.

The first day offers a century ride which is fairly flat. Riding from the hotel should give me 108 miles so this will really help to simulate race day. My plan is to try to do it hard and fast (just like Tina Turner does Proud Mary) with very little time spent at the rest stops. There's a large group of folks going from my bike club and another local club. But I've recruited two dear friends, Barry and Mitch, to do the century with me. I'm excited as I'll enjoy their companionship for the day and the fact that both guys are very strong riders. They will definitely push me to go hard, but I also hope to try not to draft. Between the distance and the elevation gain this is as close as I can get to simulating race conditions.

Only problem with riding in Amish country are the road apples!

What I will miss by going hard on this ride is that the Amish children get up at 4am to bake goodies which they sell to the 1600+ riders that go past their farms. They use REAL butter and it is always a treat. They usually don't set prices and just ask for a donation. So every year I tell people to bring lots of singles. Maybe I can get one of the guys to stop, buy some cookies or blueberry pie and then bring it to me on my bike so I never have to stop. I don't think that is asking too much as this is done in the Tour de France by the domestiques all the time.

I've been very lucky to have hooked up with a really nice group about a month ago who swim three days a week in a local lake. We have butts in the water by 6am so that means my alarm goes off at 5am. If you know me, I'm not a morning person. But once I'm up and in the water, it is an amazing way to start your morning. Unfortunately I need a nap come mid-afternoon. There's talk of swimming around the lake on Friday. This is just over 2 miles. I hope it materializes as I really want to get the longer distance in.

I also have scheduled those all important pre and post race massages with Allison. I had a 90 minute massage with her last week. Everything hurt until she worked her magic. I have another one set in two weeks, one the week of the race and one a week post race.

Some of the issues I need to work out still are those pesky saddle problems. I may just have to grin and bare it as it is a bit too late to start changing saddles. Also having some underarm chaffing issues with my swim suit. I used Body Glide for the first time on Monday and it seems to be doing the trick. Fingers crossed. But other than that, I'm excited to get this over with. Or at least start to taper. That will happen for the bike about two weeks out from race day. I don't think I'll cut back too much on the swim.

I'm very excited to have two friends joining me in Michigan. My friend Pam and Mark. They will both be doing the Half Ironman (1.2 mile swim, 56 mile bike, 13.2 mile run). I get to go off an hour earlier than they do, so maybe we'll finish within an hour or two of each other. But I'm guessing they will finish first.

Seems like it was just December when I decided to sign up for this race and check it off my Bucket List. And now it's 40 days and 40 nights. These will fly by quickly.

Enjoy the ride,
Sheri

90% Mental, 10% Physical

Yesterday I participated in the Crystal Lake Open Water Swim Race. I haven't raced there in a few years, but it was always a well run event on a quiet lake. This time was no different. It was great to see friends old and new. Some I hadn't seen for two years.

They offer a 1 or a 2 mile swim. Very interesting as it seemed like more people opted for the 2 mile this year. And answer me this...why with all the colors in the rainbow would they pick two cap colors so close together? Lime green and florescent yellow. Pink or blue...common folks.

One day I'll get a real glamor shot.

The course was an out and back for a mile and twice around for the two mile. This would be the first time I completed a 2 mile open water swim. I've swam more than 2 miles in the pool and in the lake but it is always broken up. This was going to be a good test to see first, if I could make 2 miles and second, how tired I'd be upon finishing. The MI Titanium is 2.4 miles so pretty close to judge training.

I know this was a huge mental hurdle for me to get over. I've been stressing for a few weeks. But I'm happy to say I finished the 2 mile swim. Even felt good at the end, so 2.4 should be just fine.

The first mile I didn't go that hard. I just wasn't sure how much energy I should expend to still be able to complete the second mile. But as I headed out for lap 2, I picked up the tempo.

As I swam that final stretch to shore and the run up the beach, a woman came up on my left. We were neck in neck and stood up to run up to the beach and through the shoot. Well as many swimmers know your equilibrium is off when you stand up after being horizontal for so long. I equate it to that camp game when your in a relay race. You put your forehead down on a bat and spin around it. Then stand up and try to run straight back to your team. You veer off in all sorts of directions like a drunk.

So as we both ran for the beach I slipped and then she did. Looked like I was tackling her and really wasn't sure if I caught her foot when I fell. But confirmed today with my friend that I didn't tackle her. But I couldn't stop laughing and just let her go through the shoot first. Little did I know she was in my age group and took third place by 3 seconds. Oh well, I'm fine with not coming home with some jewelry. She was half my size and if by chance I did cause her to fall, she deserved 3rd.

And the chase is on.

Letting her go first...sportsmanship

If I had to do it all over again, I'd gladly let her go first. What were we competing for? A million dollars...no a blueberry muffin post race.  In my eyes I was a winner. I overcame my anxiety of "can I do 2 miles?" and it wasn't a huge struggle to finish.

But I still start giggling to myself as I picture in my head the two of us trying to make it to the finish line and so unsteady on our feet. Must have been so entertaining for the crowd.

I think yesterday was 90% mental for me and 10% physical. But aren't all our efforts that way? Self doubt can undo all your training.

Enjoy the swim,
Sheri

If you can't be an athlete, be an athletic supporter...

This is one of my favorite lines from the movies. Can you guess which one? It was Grease (1978) with John Travolta and Olivia Newton John. It's from the scene where the principal was making the daily announcements over the PA system and came up with this doozie.

It really is important to have a good support network as you train for your big race. Be it a triathlon, marathon, long distance swim race or even my bucket list Ironman AquaBike. Training for an event becomes an integral and routine part of your life. In order to succeed, it has to take priority over a lot of other activities, including time with family and friends. Luckily if you bike, swim or run with your friends, that's a bonus. But in many cases you need supportive, understanding family and friends who will see you less during the summer months.

I've been very frustrated because my immediate family (not my extended family) has zero interest in my quest for finishing the Ironman AquaBike. Not once have I gotten a supportive affirmation or a question about how my training is going. Sad but true. That's why I'm so thankful to have a great network of friends, fellow athletes, and even acquaintances that are consistently providing support, inquisitive about my training progress and so very understanding that my social time is limited. Even my colorist can't wait for my next appointment to hear how many miles I've ridden and how my latest bike trip went. Those little things go a long way in keeping me motivated and excited to race.

With 45 days until race day, I'll be honest, I'm stressing out. So know that the support you all are giving me means so much. I thank you from the bottom of my heart and my very tired body.

Enjoy the ride,
Sheri

Countdown 60 days....

Holy crap!!!! 
It is now 60 days until the Michigan Titanium race.



So what comes to mind?:

1) Am I going to be ready?
2) How should I taper?

Well, I think I'm on track for the bike portion of the race. But I'm struggling with if I will be ready for the swim. I've been swimming regularly, but only 2 times a week. Then with the bronchitis I was out of the pool for two weeks and then back only once a week. But as of this week trying to get in 3 swims a week. As any working woman or full time mom knows, finding the time is a struggle. Wish I didn't have to work, take care of a house and run errands. Life would be so much simpler.

Three weeks ago I was supposed to start back with my swim coach once a week. But between early morning conf calls and poor weather I hope to see her Thursday. Also been trying to get some open water swim practice in the mix. But there again the weather hasn't been on my side. Chicago has had a lot of storms in the mornings and evenings. We are at the point of too much rain. Go figure after last year.

I do have an open water swim race July 12th. This will be a good test to see how I fair at 2 miles. I'm curious to see what my time is, how I feel after the swim. I also plan to get in a 30-40 mile ride post swim race. Figured it would make for a nice brick workout.

As far as tapering. This will begin about two to three weeks before race day. Putting in a little less miles and intensity on the bike will be key. So difficult for me as I really love being out on the bike. Not sure how much I'll reduce my swimming distance prior to race day, but will reduce intensity and not stress my body so much. The key during tapering is to let your body rest, recover and repair so you are stronger come race day.

Wow, 60 days. It's both exciting and daunting.

Enjoy the ride,
Sheri

Century of the Month - Celebrating the Summer Solstice

As part of my training program I have targeted to ride at least one century a month. As you recall my last one was in May during the Horsey 100 in Kentucky. Yesterday I completed one up in the Kettle Moraine area of Wisconsin. It was one of our club rides called the City of Os. It's a beautiful ride on quiet rolling hills in Southern Wisconsin with about 3500 feet of climb.

The regular route is 88 miles. A few of us decided to add a few more OOs and go for a century. Why not? It's just 12 miles more. Sounds like nothing but we had a little rain towards the end of the ride and at the official end there was lightning. We hemmed and hawed and decide to hunker down on the porch of the LaGrange General Store and wait it out. It took longer than we expected for the storm to pass and our enthusiasm was starting to wain. It's also really hard mentally to get back on your bike when you are done with the "official" ride.

But I'm glad my friends and I decided to tough it out and head down the road for 12 miles. And as luck would have it, we saw the sun for the first time that day. Was it a sign? We had lucked out with cool and overcast for most of the day.

Outside the LaGrange General Store. Not a glamor selfie, but what do you want after 101 miles and getting caught in the rain?

As we pulled into the parking lot for the second time that afternoon I panicked. One of my friends said he thought the LaGrange General Store closed at 5pm. It was 5:05. I drive an hour and a half, bike 101 miles just so I can have this awesome turkey sandwich and a peanut butter ball post ride. The General Store is a haven for cyclist both mountain bikers who do the local trails and roadies. Everything is fresh, homemade and awesome....or does it taste so good because I'm exhausted and famished? Or maybe both.

Well they didn't have to see a grown woman cry. The store was open to 8pm. So I got my sandwich and dessert. As yummy as I remember from last year.

It was a great ride. Stats are below. The one thing that went wrong was my nutrition. I didn't eat enough so was close to bonking at the end. Honestly I thought I did have enough but calculating calorie input, not good.

Total miles: 101
Elev gain: approx 3,500 ft. (everyone's Garmin read different so an avg)
Avg Speed: 16.4 mph
Total calories consumed during the ride:  575
Total calories burned: 3,230
Strava Suffer Score: 197 extreme
QOM awards: 1

This past week was a tough training week. Tuesday I hadn't planned to ride with the fast guys in our club. But somehow ended up doing intervals for 49 miles. Thursday had planned to take it easier but ended up doing more intervals for 44 miles. Saturday the century. Today was 45 mile ride where I planned to do more of a recovery ride. But we had some great long stretches and ended up averaging 17.2 mph.

Looking forward to getting into the pool tomorrow and resting my quads.  Still very happy with how training is going on the bike. Need to start focusing on the swim. There just doesn't seem to be enough hours in the day. Who would think 24 hours isn't enough.

Also need to start figuring out my century for July. 

Enjoy the ride,
Sheri

Vermonster's first Time Trial

I got up at 545am today, still hacking up a lung from my ongoing battle with bronchitis, ate breakfast and headed off to Wisconsin to race in the Bong and a half time trial. The temperature was 57 degrees, overcast, with an 18+ mph winds gusting from the north. Not the most favorable conditions. As I pulled up to registration all I could see was a lot of lean men in skin suits, wearing time trail helmets, and unloading very expensive time trial bikes from their cars. Oh crap, am I out of my league?

It's been two years since I last did a time trail and about 5 years since my first. I quickly remembered not to be intimidated by all the 0% body fat bodies, team uniforms and aerodynamic everything. I was there to ride my own ride and do the best I could do...not compare myself to everyone else.

I was quickly greeted by very friendly volunteers at registration and we all had a good laugh when it seemed my registration showed me being 31 yrs old. Maybe in dog years. Also my fellow competitors in the parking lot were smiling and greeted me with a friendly hello and "have a good race."

I got my bike ready and headed out to warm up before my start time of 9:01am. I had an hour and wanted to get in 10 miles or so in. I headed down the road into the wind. That was a rude awakening. The 18+ mph gusts were knocking me around. I was a little leery hanging out in my aero bars, but eventually I got used to it.

It was 8:50am so I headed over to the start and got in line. You go by bib number and they send you off every 30 seconds. You chat with your fellow cyclists, down some GU, and checkout each others equipment...bikes that is. Okay, some of the guys were nice to look at in their skin suits. But then this older guy, with about 40 pounds to lose, squeezed into a skin suit, wearing a TT helmet approaches me. Why me? He goes "What's my number?" I just rolled my eyes because his bib number was "69". I told him his number and said "you just wanted to hear me say 69 didn't you?" He plead innocent. But it made for a good laugh and cut the tension.

It was soon my turn on the start line and off I went. I was hoping to average 19mph for the 30K, but to be honest I didn't know what I could maintain. I tried to keep it over 20 mph as much as I could. It was easy with the tail wind but definitely more challenging with the head and cross winds. Turning the corners you almost got blown over.

At one point in the race I heard this loud noise coming up behind me. Many of the bikes have a solid rear wheel so they can sound like a car or even a freight train coming up on you. I had to smile as this one tandem passed me. I was honored to see them fly past. This was a very special team and the only tandem on the course. The man in the back was blind. He has a sighted rider in the front. I can only imagine the freedom he feels when he gets on a bike. I know the joy I feel so I'm sure it's 1000 times more joyful for him.

I crossed the finish line pretty spent but felt good about the race. Final stats were:
Avg. speed - 19.7 mph
Max. speed - 30.6 mph
Distance - 30K
kJ - 578
Avg heart rate - 164 bpm
Avg cadence - 79 rpm (Very exciting as I've been trying to increase this number)

I did bring home some hardware. Second place. But truth be told there were only 2 women in my age group. As I've written in a previous post, how can we get more women in the game? Today's race was dominated by men. I'd say 95% of the 160 entrants were male.

I'm thrilled I got up early and went out and raced a good race. Vermonster proved to be a great ride, can I compare her to California Chrome? My next race is July 12 which is a 2 mile open water swim. This will be a good test to see how prepared I am for August.

I appreciate everyone's Facebook posts, texts, emails and calls. Your encouragement and friendship mean the world to me.

Enjoy the ride...I did today!
Sheri

When is doing a Bong and a half legal?

Oh, it's not what you think....yeah as kids we'd drive past the sign for Bong Recreation Area and always snicker. But it wasn't until I started doing the time trials around this Wisconsin state park that I discovered it was named for Maj. Richard Bong a WWII veteran aviator.

There are three time trials during the summer that follow the roads surrounding this state park. The first one was in May and called the Single Bong. The one coming up June 8th is called Bong and a half. Then in August the Double Bong. Yep I'm giggling just typing this.

The Bong and a half race is a 30k time trial and as the name indicates you go one and half times around the state park. The course is fairly flat with a few rises but nothing major. There are right hand turns which is good because the course is not closed to traffic.

I have a love hate relationship with time trials. I really enjoy getting out there and hauling butt for 18-25 miles at a clip without any drafting from another rider. (It's different if it is a team competition...2 person or 4 person). The hate comes in when you have to drive an hour or two to get to the race and you only ride 18-25 miles. It seems like a waste, but deep down I know it is great training.

I'll be racing in the Masters age group category. They do have Cat 1-4, but I don't qualify. That's fine with me. I'm not out there for the bling...heck I got my Horsey 100 Century Pin already. I'm out to go as hard as I can and hope to average a good speed. I'm hoping I can do 18-19 mph avg over the 30k course. At least that's my target goal.

So on June 8th I'll do a Bong and a half and it's all legal. And I will inhale...actually I'll be gasping for air on the course leaving it all out there. You want to cross that finish line with nothing left in the tank...or you weren't 'going hard enough. Wish me luck.

Enjoy the ride.
Sheri

Pedaling, Pins and Ponies

Just returned from a fantastic weekend in Georgetown, KY (outside of Lexington) for the annual Horsey 100 invitational. As it's been for the past 5 years that I've attended, a fantastic two days of cycling through the rolllllling hills of horse country. The weather was spectacular in the 70s and low humidity. Kentucky's growing season is about a month ahead of us here in Chicago so the peonies and hydrangeas were in full bloom and the rolling meadows were peppered with brood mares and their foals.

Okay, so from my last post I was on the perverbial fence about doing the century route on Saturday. Well with a lot of positive feedback and encouragement...also feeling the stars were aligned, I went for it. And yes I completed the full 107 miles and 7,000 feet of climb.

The Trip Summary
I treated this as a training ride not going hell bent and not yackin' & slackin' either. Being forewarned that in past years the elevation gain was 8000-8500 ft, I needed to pace myself and ride my own ride. So that's what I did and rarely drafting. It was a good simulation of my August race, not the hills, but the solo riding with no drafting allowed.  

I was shocked at the male/female ratio on the century route. It was about 85% men and 15% women. But what was interesting, the women were of all ages, many being triathletes. I felt proud to be one of the few women attempting this challenge. And I really want to thank several of my dear cycling friends who encouraged me and showered me with positive affirmations that gave me the courage to not only attempt it, but finish.

As a result of finishing this ride so early in the season, I have the confidence going forward that I can be successful at the Michigan Titanium race in August. It was really a confidence booster beyond words.

There was a second day of riding this morning. Tired legs and a honey do list waiting back home, we opted for a 37 mile ride. They said at registration this was the flatter day. But as I knew from previous years, there's Kentucky flat and Illinois flat. Heck there was 2000 ft of climb and most was in the first 20 miles....Yep Kentucky flat.

Received my Century Ride pin. What I wont do for a piece of jewelry.

The Nutrition
Since this was an invitational, there are fully stocked rest stops about every 20-25 miles. However, at mile 51 they were out of food!!! I always try to carry some GU and a bar with me just in case. I rationed what I had because I was afraid of getting to the 71 mile rest stop and they'd be out of food there, too. The route from 51 to 71 included a lot of climbing so I was hoping not to bonk. There are no convenience stores out there in farm country.

When we got to the 71 mile rest stop I received my century pin since only the 100 mile riders use that rest stop...the others stops are shared with other routes. And thank goodness there was food!!! I was worried a volunteer at the stop would have to be sacrificed.

I had taken Salt Sticks prior to the ride. That helped with my electrolytes and sodium. Also watered down my Gatorade because all that sugar upsets my stomach.

All in all my nutritional plan worked well. But note to self, next time take more GU and bars than you think you need. I bet I could have sold them for $5 bucks each.

The Equipment
As expected I took my new Domane on the trip. Her first century. The electronic shifting on the Vermonster was awesome. I was constantly shifting due to the terrain.  Not only the ease and swiftness of the electronic shifting was so wonderful, but the fact that I could shift under load was very helpful. With a regular cable shifting system, you have to back off from the pedal pressure when you shift. Not so with electronic.

The electronic shifting allowed me to have shifters on the aero bars and the handle bars. I used them both and was glad to have them in multiple locations.

The aero wheels were also a plus. They roll like a dream and you just fly down the descents. When I hit 35 mph I had to start breaking. Not knowing the roads, I didn't want to wipe out. Some of the descents had quick turns at the bottom and in past years people have crashed. I wanted to live to ride another day.

The seat was a new Specialized brand racing seat which I only had 60 miles on before heading to Kentucky. It was pretty good but I do have to say my sit bones are sore. I need some more saddle time to break it in. Really hoping this one is a winner.

Elevation map of the 107 mile route, 7000 ft of climb.

One more ride tomorrow before I take a break and hit the pool on Tuesday and a 90 minute massage with Alison on Wednesday night. Then back on the bike Thursday night.

I'm thrilled with how my training is going and how this weekend panned out. I was scheduled to do a century next Sunday, but it's looking like rain. So I'm glad I seized the day, listened to my friends and went for the pin. What a wonderful weekend of pedaling, pins and ponies.

Happy Memorial Day and be sure to thank a Veteran for their service.

Enjoy the ride.
Sheri

When does it go beyond training and become a brutal challenge?

My training phase has moved out of the "building a base" phase and into building endurance and speed. The last few weekends I've put on a lot of miles on with some 55-68 mile rides. I'm feeling good heading into Memorial Day weekend.

This weekend I'm going to Georgetown, KY for the Horsey 100 sponsored by the Bluegrass Cycling Club. It's been a highlight of my riding season for about 5 years now. Usually the weather is pristine compared to Chicago on Memorial Day weekend. It also provides some beautiful scenery with the route flanked with multi-million dollar horse farms, while providing some challenging rolling hills. I remember joking my first year "Oh look, another hill. Oh look, another hill." But now I know what to expect and just enjoy.

Past years I've opted for the 78 mile route...86 miles last year when I got lost. At least I scored a QOM on a Strava segment during my uphill bonus miles. This year is trending to be different. Training for my Ironman AquaBike race I have scheduled into my training a century ride once a month in June, July and August. My June century was to be the MCBC's Udder Century on June 1st. That's a week away. But now I'm leaning...or should I say being pushed...to do the 104 miles in Kentucky. Well it is actually 108 since we ride to the start and back from our hotel.

I'm hearing mixed reviews about how hard the 104 mile option really is. I equate it to a fish story. The climbs and elevation gains started small and now are getting bigger and bigger. Below is the elevation map for the ride.

Total elevation over the 104 miles is said to be about 8,500 ft. Yikes. So at what point does this go beyond training and become just a brutal challenge? To be honest I'm still on the fence...it's a pretty white horse farm fence, but still on the fence. I am leaning towards doing the full century. The weather forecast is sunny and mid 70s with 5 mph winds. Yes, I need to take into account the winds.

The guys I ride with who did the century last year said "you gotta do it for the pin." I guess you get this silly pin when you complete the ride. I'm thinking from the sound of this challenge, I'll treasure that silly little pin.

Well wish me luck. If all goes as planned...108 miles Saturday, 51 miles Sunday and 47 miles Monday. So how many calories will I burn so I can inhale a Lou Malnati's pizza Monday night?

Enjoy the ride,
Sheri

In search of the perfect saddle

Sorry for the short hiatus from posting, but the weather in Chicagoland got a little nicer and I've been out riding, gardening, and basically outside as much as possible. About a week ago I hit 1000 outdoor miles for the year. I seem to be running 350 miles behind last years mileage. But with the crappy winter I think this is a good base.

I'm enjoying my new bike a lot. I think the two features I like the most are the electronic shifting and aero wheels. Having the shifters on the aero bars and the bars is very nice. I find I shift a lot more and keep my cadence higher than when I ride my other bikes with manual shifting. Not that it takes that much more energy to manually shift, but you can shift under load with electronics which is not advised for manual types due to the use of cables.

The aero wheels are really nice. I do feel a difference at speeds above 15mph. They roll nicer, smoother and really pick up speed on the flats and downhills. I'm not sure how much they help on the uphill. The Domane seems to have better power transfer than my other bikes so not sure what to attribute to, the wheels vs the frame.

Anyway, the last piece of the puzzle has been finding the right saddle. The saddle is one of three touch points on the bike. You have the handlebars, peddles and the seat. You should be comfortable in all three areas...no numbing, hot spots, sores or aches. But I haven't been so lucky yet finding the right saddle.

Since getting my new bike I've tried over 10 saddles and I'm still on the fence on this last one. It's an Adamo which is very different than any other saddle I've tried. It is u-shaped with no nose. It's designed so you are sitting on your pubic bones and not your sit bones like a regular saddle. Thus there's a "toughening up" period. If you think about it, you never put weight on your pubic bones so it's a pretty sensitive area with tendons and nerves. I made the mistake of taking some longer rides right off the bat. I can say my soft tissue was just fine, but I was "bruised" on my pubic bones. I did call the manufacturer and asked about this problem. I was told it was too many miles too soon. That I should take many short rides and build up. So I've been swapping back and forth between my two road bikes.

I honestly thought I was alone in this journey of finding the perfect saddle. As I talked to the sales folks at local bike shops, my riding friends and reading articles...this problem is very common. I guess it isn't talked about too much since it is pretty personal and not common practice to discuss your soft tissue and genital  areas in mixed company. But as you open up about your problems in finding the right saddle, everyone seems to have a story and either found the perfect saddle or are still in search of nirvana.

I leave for Kentucky in a week and a half. I'm a bit concerned because of the miles I'll be putting in. I am actually toying with the idea of bringing two bikes so I can have two different saddles to use.

If you too are in search for the perfect saddle, check out this article that may be of help. There are books out there too. But once you find nirvana, the ride will be awesome.

Feel free to share your story in finding saddle nirvana. Love to get suggestions for the perfect saddle.

Enjoy the ride,
Sheri

Holy Crap! Reality Sets In.

This morning as I lay in bed contemplating my day, I turned on my iPad and went through my email, looked at the forecast of a week of rain and skimmed Facebook. As I scrolled through my Facebook feed, one in particular caught my attention. It was a post from the Michigan Titanium race. They decided to remind all of us who signed up for the race, that there were 118 days until the starting gun. Holy Crap!!!  I had this sinking feeling.

If you live in the midwest you know it's been a long, long...did I say long? winter. And now we really haven't had much of a spring. The cold temps and crazy windy days continue like Groundhog Day. Needless to say it has cut into my outdoor biking miles. I compared last year's ride log to this year and I'm 350 miles behind. As of Sunday I had hit 824 outdoor miles. It's a good base but not great. Saturday was my longest ride so far this year at 57 miles. This week I wont get outside on my bike because of rain, rain, rain. Guess this means more time in the pool, maybe a boxing class and dare I say it...get on the spin bike. Ugh!!!

Well this girl is keeping her fantasy of a beautiful summer just around the corner. I've already got on my calendar 3 century rides (June, July, August), 2 time trial races and 1 open water swim race. Let's hope I'm doing all this training right and come August 23rd I'm ready to rumble.

Hope your training is going well.

Enjoy the ride,
Sheri

Not to worry as everything starts heading south

I designed my blog to be geared towards woman who are 50, fit and FABULOUS...and you men are welcome to continue reading it too. So today I thought I'd take a look at what happens to our bodies as we hit 50 and beyond and what can be done to ward off the effects of aging.

Aerobic capacity - This is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. Starting at the age of 40 aerobic capacity begins a steady decline, dropping by as much as 10% a decade. As we age, we lose VO2 max unless we incorporate some strenuous exercise sessions. One of the best ways to exercise hard is by doing interval training.

Balance - Ever notice how older people tend to shuffle their feet? That's because they are afraid of falling. Balance deteriorates with age which translates to falls and broken bones. Here again, adding Yoga or Tai Chi to your routine will help. Or at home just do some one legged exercises. Try closing your eyes to challenge yourself even more.

Bone density - As we get older we lose bone density. The best way to combat this is by doing weight-bearing exercises which stress our bones. If you didn't already know...cycling and swimming are NOT  weight-bearing exercises. So work in some weights, running or even walking into your routine.

Muscle mass - Use strength training to avoid losing muscle mass. Don't forget to focus on your core too.

Flexibility - As you age you can get stiff and your joints don't move like the used to. Be sure to include stretching into your routine. Yoga or Pilates are a great option.

Mental fitness - Aging can also effect our memory. Just like your body, your brain needs regular workouts to stay healthy.  Exercise your brain by testing your recall, drawing a map from memory, do math problems in your head, or even learning a second language.

So don't let age take its toll on your physical and mental fitness. Just be sure to address some of these key areas and work to ward off any of the negative effects. We are 50, fit and FABULOUS baby. Embrace it.

Enjoy the ride,
Sheri

What the heck is Tabata training?

Tabata has become the buzz word around the healthclub for the last year. So what is it and why would I want it as part of my workout regimen? Tabata is a High Intensity Interval Training (H.I.I.T.) workout. Studies have shown that high intensity interval training has more impact on both the aerobic and anaerobic systems. These, short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

 

      Tabata workout lasts only four minutes, but is one of the longest four minutes you’ll encounter. The program is structured like this:

• Workout hard for 20 seconds (at an intensity of about 170% of VO2max)
• Rest for 10 seconds
• Complete eight rounds

Another sample Tabata workout that requires no equipment:

• Jumping Jacks
• Alternating backward lunge
• Burpee
• Side skater
• Bicycle crunch
• Toe-touch crunch

Perform each of the above exercises at maximum intensity for 20 seconds, rest for 10 seconds, and repeat for 8 rounds for a total of 4 minutes before the next Tabata.

Tabata is great to get a quick workout in if you are strapped for time, looking to switch up your routine or want to improve endurance speed.

There are a number of apps that you can download with Tabata workouts and timers. Check it out. It’s fun and intense!

Enjoy the Ride,

Sheri