JAGGAD Women's 100

This morning, I completed the Women's 100 hosted by Jaggad. There are several Women's 100 rides all around the world and the Jaggad was one which I joined.

I picked up my jersey on Saturday morning after my KX Pilates session. This was my 2nd pilates session and it was much more demanding than the first so I am thinking that either I booked into the wrong session or the instructor (who is a replacement for the usual) could have confused the classes around...anyways, I completed it and pushed my body beyond it's comfort zone. The strength session have helped to adjust with the load especially around the shoulders and arms.

The 100km was something out of my comfort zone. I have not been on the bike for 100km since....before Ironman of 2014 but I had been on the saddle for more than 5 hours. I drove to Elwood Life Saving Club around 6:45am and got ready. I have been using Velotoze for a few weeks now and this morning, I wore the black ones which I bought on Saturday (update - they were shredded by the end of the ride). A couple of the girls and I rode to the start and there were already plenty of ladies there for the ride. At the start of the ride, I got caught up in the fast paced group, we rode at speeds up to 45km/hr. I decided that I needed to step back so once I got to Mordialloc, I slowed down and rode with other girls I knew who rode the hills on Saturday and didn't want to smash themselves either. Once we go to the back of Oliver's hill, I couldn't keep up but I knew which way to go so once I did the right turn, people then rode past me again who took the wrong turn. I had never ridden on Walkers Road before (off Humphries Road) then to Canadian Bay road towards Two Bays.

I have gone down Two Bays Road before and always thought that it was a steep hill that I would not be strong enough to climb but today I climbed it with little issues. I was waiting on the sharp pinch or the surprise incline but I stayed in my saddle the entire way and just pushed the little legs along. On the way back, I followed a group who turned off at Overport Road instead of going all the way down Humphries Road (and then down Oliver's). I really enjoyed the Overport Road way as it was a nice descent through small rolling hills. The wind picked up when we reached Nepean Hwy and I ended up just riding with a girl named Ania from Frankston back to St Kilda. We took rolling turns but as I carried nutrition on me, I could pedal more out the front and we rotated when I wanted a rest.

It was a tough ride back to St Kilda. If it wasn't for this event, I don't think I would have pushed myself beyond my comfort zone. Even though I stayed in the small chain ring, I was either in the middle of the cassette or my small 11 cog. I pushed through the wind by putting my head down and just pedalled and counted in my head to stop getting bored.

We ended up riding up Barkly Street instead of riding down to BP in St Kilda. The finish was at Tom's Organic and we had a serve of yoghurt with some muesli. I then rode back to Elwood with the girls I started with and then that was that.

This event brought me out of my comfort zone. I pushed myself in terms of distance, strength and intensity, something which I hadn't done in a while. It was great during the ride knowing that the girls I rode passed or the group who rode passed me were part of the same group/event. I know that I am not the strongest cyclist and there is so much more work I need to do both on and off the bike from now until September (Amy's Gran Fondo), October (Around the Bay), November (Challenge Shepparton) and then the big event in March (3 Peaks). A positive out of today which I am happy about is that I am looking forward to improving myself. I didn't throw in the towel or my bike after the event.  Super pumped to improve.

12 Week Strength - Complete

Yesterday 22nd July, I had just completed my last session of my 12 week strength program. I completed it in a gym which I hadn't been before (Anytime Fitness in Port Melbourne) and worked with whatever they provided. I have to say, having used 4 different facilities within the last 12 weeks, the one in Cheltenham is definitely the best - good layout and equipment availability. The one in Port Melbourne I have to say is the one I like the least, the weights are old and the increments are strange as they are still in pounds, the squat rack was strange, medicine balls were huge and benches were also old and manky. First world problems and I digress...

So for the last week of the 12 week program, my weights are at its maximum but the reps are reduced down to 6. For my pinnacle sets, I was at 65kg for my squats (nearly at my own weight), dead lifts at 50kg and split squats at 50kg.Within my supersets, chest press at 2 x 10kg, step ups carrying 2 x 10kg, shoulder press at 2 x 8kg, single arm dumbbell row at 15kg, barbell bend-over row at 35kg and bicep curls at 2 x 8kg. My plank is at 2min but I am only able to do this once, the second one I can reach 1:40. Side planks at 1:15 (the right better than left). With regards to my weight, it went back up in the wrong direction last week which is disheartening but with my measurements which will be done on Monday, I am hoping to hear good news. Will update how I am progressing.

This morning, after my morning spin class, my legs are shaking. It could be a combination of fatigued legs from Sunday's run (DOMS still throbbing through) and heavy loads from the strength sessions. Fingers crossed that it will subside before Sunday's ride.

Chicks who ride 100km

The Womens100 is happening this Sunday. This initiative was started by Rapha (I think from what I read when it first started 3 years ago) where females ride for 100km - you can do this within the organised groups or do this on your own. It is just a day to get out there and ride.

This time last year, I signed up for the Rapha100 ride but didn't end up riding as I fell off my bike on a CX course and hit my head hard and smashed my face. I missed out last year and hated it as I saw on social media the photos of the group rides (both from Rapha and Jaggad) and I was envious.

This year, I decided to sign up for the Jaggad Womens100 and fingers crossed, the weather will be kind to us. I am looking forward to riding with my friends down Beach Road. Luckily, the people who registered through the Jaggad website receive a free Jaggad limited edition Womens100 jersey which I am super excited about! I love cycling kits (as you know). I will most likely pick up my jersey on Saturday morning.

The ride starts at 7:30 at The Milk Bar (Jaggad Shop) in Elwood and we will head down over Oliver's Hill and then up to Tom Organic in St Kilda for a small feed.

3 Peaks Entered.

So this morning, I entered the 3 Peaks Falls Creek event. On 13th March 2016, I have to complete a 235km loop starting from Falls Creek to Towonga Gap) then up to Hotham, then through Omeo then back up Falls Creek. The total elevation for this event is greater than 4700m and I have to do it all under 13 hours.

 

This will be a very tough event to do - much more tougher than anything I have ever done but I am up for the challenge ahead. 

I decided in February 2015 that I was going to do this event after speaking to a friend of mine about it just before his 2nd attempt in March of this year. 

I researched into it for weeks before I told a few people close to me that I was going to sign up for this event. I don't get swept up in the whole "inspirational" stuff after watching Youtube or reading reports - I know it is hard work and it will put a toll on the body. This event (for me) is not about the glory of crossing the finishing line or about how much you can brag - this is something which I detests about the Ironman culture, it is about putting a goal ahead so I can focus and put plans into place ahead. Lets face it, it will be 13 hours on the saddle, it is not a joke.

Sri Chimnoy - 10km Race Report

After a shaky week, I actually made it on the starting line of the Sri Chimnoy event this morning. Pretty much the day after I posted about getting stronger and previewing the 10km Sri Chimnoy event, I came down with a bit of a cold on Tuesday and from that day on, my body went into shut down including throbbing migraines which cemented me in bed all day on Friday.

Throughout the week, I completed my 2 strength sessions and a spin on Thursday morning, no swim sessions were completed during the week. So a goal for the next week is to attend at least 2 sessions of swimming. I did a long flat ride on Saturday with a friend who hadn't been out on the bike for 2 months so the speed was doable - we were able to talk throughout the ride. As I was sick on Tuesday and Thursday, I didn't end up doing any interval run sessions which I was disappointed about.

With all that mid week body-fail occurrences, I bit the bullet and drove to Parkville at 7am this morning so I could pick up my race number and run the 10km at 8:10am. This morning was the coldest morning in 18 years. It was below zero at Cheltenham and by the time I drove into Parkville, the temperature didn't really change much. For the first time ever, I did the run in a long sleeve, vest, beanie and gloves. I have never ran in a vest before but I was glad I prepared for it.

When I arrived I saw the 30km runners go off at 7:30am and the 21km runners at 8am. Shortly after, it was the 10km and 5km runners' turn. Within the first 2km of the run, I felt good. I was running past a dozen or so runners but I am guessing they were not "placed" properly at the start rather than me being a better runner.

For years now, whenever I run pass a drink station, I feel like I have to stop and hydrate. I feel like if I don't take the opportunity, I would dehydrate and regret it. I don't know if I need to stop and take a cup of water but as I am training to not carry a hydration belt, I feel like I need to always drink at the aid stations. I need to gauge the distance of the aid stations at Sandy Point and train for it.

Like the event in April, I had a gel 15min before the start and that was it. I was planning on a PB for this distance so I knew that I would finish under 60min. I forgot about my "auto pause" function on my garmin watch so the final time might be a bit off as I stopped for drink stations and the watch "paused" whenever I would run under the overpass. But I am happy to report that I finished under 58min. I will wait for the official result during the week. In April, I finished the 10km in 59:30 and I was pushing it that day as I really wanted to finish under an hour.

This morning, there were several factors which may have contributed to my run time:

• The morning temperature being so cold, it took me about 4km to properly warm up. 
• I might have put too much intensity into the first 5km as by the 7km mark, I was fatigued
• My legs were still fatigued from the strength work I had been doing during the week (it is the last 2 weeks which means the weights are going up) and from the ride the day before. 
• My body shutting down during the week meant that I wasn't able to do any runs during the week.
• I am still battling the mental war of pushing beyond my comfort zone. Although I wanted to push myself beyond my comfort zone, at some points around the course, without realising it, I slowed down as I was hurting. 

In the next few weeks before the Sandy Point event in August, I will work on the following:

• Pacing myself closer to 5:20-5:30 pace so I can complete the 21.1km under 2 hours. 
• Attend run sessions with the club
• Learn how to use my Garmin better with pacing
• Continue the core and strength work

I have 35 more days until this event. It is not going to be an easy ride but I will work towards that goal.

OFFICIAL TIME (update):
10km - 57:39 85/129 - 65%
Females - 33/70 - 47% (fastest 40:53)
Females 18 - 39 - 17/37 - 46% (fastest 44:15)

Faster and Stronger.

This weekend, if everything falls into plan, I will be running again at Princes Park and see if I have made any improvements since April. The Sandy Point event is only 6 weekends away and I need to (1) Get my body over the line over 21km distance and (2) Do it within 2 hours.

Having done the most gruesome event of my life at Run Forrest, I am confident enough that my legs can move over 21km but the harder thing I need to accomplish is to do it fast, and not fall flat (both energy and on my face).  So this weekend, instead of doing the Salomon Trail run at Plenty Gorge or the Trail+ Run at You Yangs, I will be running 10km fast and trying to beat my previous time of 59min. I am going to push beyond my 10km comfort zone.

In terms of strength work, things are looking up. My barbell squats are at 60kg (@6 reps), split squats at 45kg, single arm row at 14kg, front planks at 1:45, side planks at 1:30 and feeling much stronger when I am riding and running (comparatively to last year) and can see a decrease in my weight of 0.5kg/week over the last 3 weeks.

Look at those quads!

 This blog is not a brag about how fast or strong I am currently (not as the title is suggesting) but more of a reflection on what I am doing to get there. I will always be below the 50% (more often than not around 75%) placing in my age group/category, this is something which is known fact. There is nothing I can change about it as I have to work for a living and triathlon/events don't define who I am.

I want to be a better me and these are just some things I am doing to help me get there:

• Strength work - I have been very consistent with this since I started 11 weeks ago. 
• Keeping a training diary which I share only with my partner and my mentor/advisor (I don't have a coach). 
• I am training on a week-on, week-off plan. This works for me and enables me to put my energy into training knowing that I have a lighter week ahead. The plan of 2 build weeks followed by 1 week recovery which I was training on for the last 5 years worked for a year or so but more often than not lead to inconsistent training sessions as a result of being exhausted.
• As part of my "checking in" process, I reflect on the previous week and am honest about what I did and didn't do and put in place, the plan for the week ahead. 
• Signing up for events throughout the year to make my rides and runs accountable. 
• Signing up for events out of my comfort zone such as Dirty Gran Fondo, Dirty Duathlons, trail runs in the hills,
• I am flexible in my training. I don't get caught up and dwell at not being able to do sessions due to work commitments or not feeling 100%. I am putting myself ahead of training.

Due to the horrific weather we have been having in Melbourne lately, I had a "break" in training routine.  Instead of the usual hilly long ride on Saturday became a back to back spin/rpm sessions at GESAC and a treadmill run instead of my planned 20km. The reason for this post - I needed to reflect on how much I have done within the last 3 months and looking positively ahead.

The 3 peaks event opens next Monday. The thought of the event does scare me - putting myself on the saddle for 13 hours....almost double my longest time on a bike in March 2013. It will be a huge challenge but something which I am attempting happily. 

Looking Ahead - August

For the month of August, I will concentrate on my (fast) flat runs (and less trail runs). This is because I have committed myself to the Sandy Point half marathon and aiming to do this run in less than 2 hours. Running has never been my drug of choice. In the past, the longer the distance, the more I tend to “pace” myself so I can run as much of the distance as I can and refrain from walking. This time around, I need to train hard and race fast. 

Sandy Point Half Marathon on the 23^rd August is a B race on my calendar of events (not just an event I have entered so I can get out of bed and be accountable for my run).  The day before the run, I will most likely just spin my legs out on a bike along Beach Road for 50km or so (after a good sleep in), go to a church for a friend’s wedding ceremony and rest my legs for the rest of the day. I haven’t run a half marathon under 2 hours since October 2013. 


I am working on my strength elsewhere in my program so I will drop off trail runs or stair climbs leading up to August. To build on speed, my Tuesday and Thursday run sessions will be my crucial sessions for the week and Thursday being a double-session along with GESAC spin in the morning. 

Bayside will be hosting a duathlon race on the 2nd August and I will volunteer for this event and squeeze in my long run most likely on the day before (1st August) leaving the Sunday for a recovery spin on the bike. 

I will be off on holidays from the 24th August through to the 5th September and will be coming back to Amy's Gran Fondo and the Dirty Gran Fondo (more on this next month).