SUNDAY, 03.22.09 We had breakfast at the hotel and was on time for our briefing. Whew! Coach Laura explained that there were two options for the day's ride. A straight 20 minute steep uphill climb or a flat strong effort with Tiffany and Will. We rode to the place where we had the "test hill" which was a 2 minute sample climb. I climbed that hill and made it to the top. It was challenging, but I certainly wasn't going to attempt something I couldn't finish. Being that I am directionally challenged, I was afraid to stop in the middle of a climb and not be able to find my way back to the rest of the group on my own - even with a cue sheet. Though Coach Will says he's found my niche - he concluded that I'm a climber, I opted for the flat effort. =X Next time, when I'm more confident, I'll attack that hill. In the mean time I followed Coach Will and Tiff through a paceline which kept at a speed of 17-18 MPH. For forty minutes we practiced 10 second rotating paceline - where the leader takes lead for only 10 seconds and drops back. It was super funnnn! After that day, I was much more comfortable riding behind a wheel 5-6 inches apart. =) For snack I had goo (or is it GU) for the first time! I don't even know if that's how you spell it, but Marianella gave me two flavors to try. Strawberry cream was tasty - kinda like yogurt. When we reached the hotel, Coach Will complimented my dismounts - he even called me a rockstar! When I entered our room, everyone complained that they were stiff and beat but since I gained some extra energy after all the compliments, I offered my roomies a massage. Before our swim we stopped by a local bakery to pick up some coffee and sandwiches. My Irish Cream gave me some exta boost. We rolled into SUNY New Paltz parking lot where we watched the Wassner twins show us some tricks for transition. You can tape up your goos (power gels) onto the stem of your bike so you can just rip them off and swallow them as you are riding. You're supposed to put your sunglasses inside your helmet in such a way where you just pick it up and everything just slips right on. You dismount your bike from the seat when you finish your swim and go for your ride. They showed us how to use rubber bands to hook the tri-shoes in place. Emily demonstrated the run and hop onto the bike while manuvering the bike by its seat. That was funny! She was flying and she bounced right onto her seat - it looked like the bounce hurt her bums - but actually it was no big deal - she's got extra cushion for the pushin' (Emily taught me that). Then we watched one of the twins pedal with her feet on top of the shoes and then slip her foot (one at a time) into the shoe, close the velcro, all while conitnuously pedaling. That was smooth. I don't think I'm at that level. Then after your ride, you mount your bike back in transition area by it's handle bars - remembering not to unbuckle your helment until your bike is mounted (otherwise you receive a penalty). At your second transition area, you should face your sneakers to the direction in which you are supposed to run. They suggested buying the adjustable speed laces so you don't have to tie your sneakers. Oh and don't forget to snap on your running number (or you will be disqualified from the race). Visor and sunglasses were also recommended for the run. That's a lot to remember - and that's only for transition! At the parking lot today I also learned how to box the bikes in (with the cars / bike racks) so it makes it much more difficult for people to steal your bikes. For our swim training we did a few new drills. We swam a few laps crowded together to try to simulate what it would be like on race day. We also learned "sighting." This is where you look up and focus on a steady point while swimming. Because the open water swim will be in dark waters and without lanes, it becomes more challenging to swim straight. Sighting will help one focus on the direction to swim. Coach Rebecca decided to time 5 of our 50 meter laps. I clocked in at: 55, 51, 48, 47, 48 seconds a good consistent pace (not all out). I sucked at treading and diving. After everyone got out of the pool Marianela and I decided to take in some diving tips from Rebecca. Though I started out with my fingertips closest to the water, somehow my knees were the first to hit it. =X The ride back was fast. I got back to the city and ate a warm meal with KC (the bf) - Spicy Malaysian Curry roadside noodle with tofu and stuffed veggies. That meal and a full body massage was my reward from KC for the tough weekend. =) What'd you get? =P
MONDAY, 03.23.09 I didn't do jack. Work was my silly excuse.
