Training Week 10, Day 3

Woke up at 5:00am
Left the house at 5:45
Arrived at work 7:00
Breakfast: Egg, bacon and cheese panini with hash browns (800 calories)
Lunch: Grilled Turkey and Cheese (about 250 calories)
Left work at 4:10
Arrived Home at 5:25
Snack: Cereal bar (90 calories)
Workout 5:45 - 6:45
Dinner: Cheeseburger with tator tots (800 calories)

Total Calories- about 2000

Training Week 10, Day 3

Moment of Truth today. I'm back on the bike after my miserable performance in the Rockman Triathlon. The workout calls for:

10 minutes warm up spin
3 x (30 seconds right leg, 15 seconds both, 30 seconds left leg, 45 seconds both)
2 minutes recovery
3 x (30 seconds at 90 rpm, 30 at 100 rpm, 30 at 110 rpm, 30 at 120 rpm, 2 minutes recovery)
10 minutes cool down

I spent a good 20 minutes prepping the bike. I found that my PSI had drifted down to about 40. That's right, 40! My tires are supposed to be pumped up to 115 PSI. I pumped them up and then used my new tire pressure gauge to make sure everything was kosher.

I started riding and noticed the same squeeling noise I heard during the triathlon. I got off the bike and turned it over. Spinning the wheel, I saw that my brake was rubbing my front tire. Some minor adjustments and my wheel was spinning without impediment once again.

The tires being pumped up made a HUGE difference. I was pedaling at the same cadence and going half again as fast as in the triathlon.

There was a NASTY wind today, so half my workout was a breeze (pun intended), while the other half was brutal. I really concentrated on getting skinny while in my aerobars.

Not too much traffic today, which was nice. above

I started feeling fatigued during my increased RPM set. I was able to get through the first two, but on the final set, my legs went dead and I couldn't get my cadence above 70 for the rest of the ride.

Despite that, the workout felt great and was really encouraging. I think I actually went close to 11 miles in 45 minutes. I can't be sure because I can't get my Cateye Astrale computer to work properly- the issue must be Operator Error). By pumping up my tires and doing a minor adjustment to the brake, I knocked about 15 minutes off my 12 mile time at the triathlon at workout intensity.

Quick update on my plantar pain: It still hurts. This morning I put an over the counter arch support orthotic in my right shoe. Towards the end of the day, it hurt less than it did at the beginning of the day. I'm hoping it was just a strain that will work itself out.

Well, that's all for now. Time to crash. Swim tomorrow, followed by softball. It's possible the next blog entry won't be until Saturday.