Listening to the Body, Finding Fitness

Last week I started out still feeling good after the previous weeks 30 hours of training. Four hours of aerobic run, bike, swim, bike day on Monday, followed by my 15 mile endurance trail run (PR’d it again in 2:15 this week with same effort) on Tuesday and another four hour aerobic run, bike, swim, bike day on Wednesday I was beginning to feel the fatigue. Thursday I overslept (good indication of needed rest) and took that as a sign that I needed to drop my planned 6-hour ride in the mountains. I haven’t been planning to much into the future these days rather taking things day by day and really listening to my body and mind on what I should be doing each day. Don’t get me wrong, I have an idea of what I want to accomplish each week, 2-3 key workouts and several general aerobic days, but I’m not being obsessive about getting in a specific number of hours, miles or yards each week. Rather I’m focused on the key workouts and letting the volume come naturally. So rather than my 6-hour ride, I got some work done, took a nap, and took the entire day off!

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Some New Parts

Since the destruction of my MRP chain guide for my 1×10 drivetrain I’ve been researching what my options are out there for a better product. The MRP guide worked well for a while but I was never completely satisfied with the “look and feel” of the product. The plastic guide was bulky from out of the box. Enough so that I need to grind off some of the material to achieve clearance with my crankarm. It worked fairly well (only dropped a chain a few times over several months of regular riding) but I wasn’t completely satisfied.

Well I’m happy to say I may have found a perfect solution to my chainguide woes in the form of a sweet new guide from Paul Components. Paul has made great machined aluminum products for years. Their products are known for high quality manufacturing, clean lines, functionality and great looks. Their new chainguide is tight, compact and and very adjustable. It can be adjusted on three planes: height above chain line, inboard/outboard over the chain, and the angle of the guide in relation to the chain. This makes it possible (with a little patience) to set it up without any rubbing in any gear. I’m looking forward to putting it through it’s paces on the trail.

Another piece of equipment just installed are some light weight steel brake rotors from New Ultimate. At 79 grams each they are about 2o grams heavier than some of the alloy rotors out there and 40 grams lighter than standard steel rotors, but should produce better stopping power and less noise (hopefully) than the alloy versions. Well worth the extra ounce and a half for less noise and more power.

Building a Bigger Base…

After my big win last Saturday in Nebraska (see previous EPC post) I took Sunday off to get some rest and much needed chores done around the house and garage. Then it was back to work with more base training for Worlds. I had two more weeks of big rides and runs planned before a bit of rest before heading to Canada. Sticking with my no intensity, aerobic endurance model I was able to hit a very solid week of training this week: 300 miles on the bike (30,000 ft climbing), 50 miles running (5000 ft climbing) and 15,000 yards swimming (0 ft climbing). Totaling just over 30 hours of training it’s my biggest week of training over the last few years since Ironman prep in early 2006. I feel pretty good still, but I know it will catch up with me at some point. Next week will have a similar Mon-Thurs schedule as this week before two days of recovery before another local test race at Xterra Lory in Ft. Collins on Sunday. If I can hold it together until then and can get through the race then I will be ready for some rest for sure.

Yesterday was a challenging day on the bike with a ride from home to the top of Mt. Evans. A little over 4 hours straight of climbing (9000 ft) does wonders for building strength and endurance on the bike. A stop for pie and hot chocolate on the way down does wonders for blood sugar to get you home in one piece. I felt great all day and even in the 6th hour was able to push the pace a bit with Ed, Rickey and Marcus. Seven hours, 105 miles, 11,000 feet of climbing, pie, hot chocolate… great day!

Oh Canada!

Last minute addition to my race calendar…

The Canadian National Championships in Whistler B.C. on September 5th. It’s a new race this year and the promoter was offering a great opportunity to entice more pros to race by providing a free entry and lodging at the Olympic Village. Should be fun! From what I’ve heard the course has a lot of climbing on the bike and run and should be fairly well suited to me. I won’t be very rested for it since it’s right smack in the middle of some of my hardest weeks of training of the year building up to Worlds in October, but I’ll fit in a a couple days rest to hopefully be able to have decent race. Stoked for a new race!