Well it has been a while since I wrote anything here, I know I should try and be more committed =0). The past few weeks have seen many changes. I started working with a new swim coach in April and can now officially say I can swim without a nose clip. I have been working really hard in the pool and on the bike with the occasional run. I made it out for the morning of Jack's bike training camp a few weeks ago and learned a great deal about bike maintance and how to actually ride outside, apparently you cannot use training wheels when you go outside. I can now officially change a tire and have had some practice in the past week. I discovered that I need to build up a whole lot of confidence on turning corners and going down hill but I can make up a lot of lost time on my up hill climbs (of course science would say it is better to save the energy and just use the momentum from the downhill instead). Hopefully a few more outdoor rides (assuming the weather cooperates) will allow me to build my skills and stay in control as I gain speed.
My first race of the season was the Police half marathon at the end of April, thankfully I met the goals that I had set despite my lack of running and entered into my summer racing season on a high note after being awarded the prize for the fastest police service female. Thanks Kirsty for keeping me focused =0). After completing this I figured I should probably enter some triathlons in order to help prepare myself for the half Ironman in August. I chose to enter the Try this triathlon which was held at foothills pool this past weekend.
So how did the race go? Yesterday I was feeling great! I finished my first triathlon!! and I did not drown or even stop swimming for the full 500 meters (which is a whole lot more than I could say 4 weeks ago), and I even managed to stay on my bike for the whole ride (sorry Liz!), despite falling off twice on my training ride on Friday. Today I looked at the results and although I am happy with my bike and run I can't help but feel upset with my results in the swim. After several weeks of hard work I did successfully finish my swim, but did so coming in dead last (It is a good thing I was able to make up time in the other areas so my overall results do not look so bad). As they say life goes on and hopefully we can learn from our experiences. I can certainly say that after having gone from being first in one event to last in the next that just finishing requires a significant amount of recognition! It requires at least as much effort, if not more so, to finish last as it does to lead the pack.
My next challenge is to complete the Chinook triathlon at Lake Midnapore on June 20. I will need to improve my distance (as I am required to swim 1500 meters) and time (for obvious reasons) while at the same time face my fear of deep water head on as this will be an open water swim. I cannot say I am not nervous (or even terrified) but I am trying to stay focused on the bigger picture overall and hopefully this will help in pushing me to weather the road bumps ahead.
So as I look ahead I have to say a quick thanks to Laurel, Amanda, Liz and everyone else who has offered their support (especially my hubby), it does make a difference, especially on those days when it all seems impossible! I can now say that I have accomplished one of my life goals which was to finish a triathlon, which would have been impossible for me to consider just a few months ago. So here is to a few more bumps and bruises...nothing a wet suit won't cover!
Monday, May 25, 2009
Tuesday, May 19, 2009
May Long in Kelowna
With only one weekend of short-wearing had thus far in Calgary, we opted to head west to Kelowna for the long weekend. Having been pumelled by head winds on most rides to date this year and too many indoor rides for this time of year, I was anticipating three days of hard core mountain biking with my boyfriend Dave and close friend Dion. The Myra-Bellevue Canyon in Kelowna has some of the "awesomest" mountain biking I have come across. Whether it is climbing up the relentless Swamp Thing, or challenging the nerves while descending Vapor, I always come home with a smile on my face. Dave and Dion always challenge me to ride what I would otherwise walk.... it is amazing what some peer pressure can achieve!
All in all a really great three days on the bike (even the lost chain ring bolts and two broken crank arms didn't dampen our spirits!). Next up on the plate is the Calgary Half Marathon on May 31st. I am really looking forward to seeing how my running has come along. My long runs have been feeling great and my weekly 6x1000m and 2X3000m are geting consistently faster (sometimes aided by running away from the geese that have once again taken over pathways!). The following three weekends are action packed as Wasa is just around the corner, followed by the Chinook Half...... Looking forward to it all :-)
So on that note, I will sign off. As I look at Ari's picture I get the shivers just thinking about 70.3 - at one point it was a dream, at another a distant goal, but the reality of 12 weeks to go is finally sinking in. YAY!
All in all a really great three days on the bike (even the lost chain ring bolts and two broken crank arms didn't dampen our spirits!). Next up on the plate is the Calgary Half Marathon on May 31st. I am really looking forward to seeing how my running has come along. My long runs have been feeling great and my weekly 6x1000m and 2X3000m are geting consistently faster (sometimes aided by running away from the geese that have once again taken over pathways!). The following three weekends are action packed as Wasa is just around the corner, followed by the Chinook Half...... Looking forward to it all :-)
So on that note, I will sign off. As I look at Ari's picture I get the shivers just thinking about 70.3 - at one point it was a dream, at another a distant goal, but the reality of 12 weeks to go is finally sinking in. YAY!
Tuesday, May 12, 2009
70.3 Duathlon on the Horizon and an Update.
Ari Sarantis took this picture out at Ghost Lake on Saturday May 9th 2009. This means that in roughly 12 weeks we will be all standing around in the Ghost Lake parking lot with wet suits on only to hear the race organizers delaying the start of the race by 1 to 1.5 hours, then opt out of offering a triathlon and then stating that we will all be doing a duathlon due to frigid water temperatures. We will be further delayed by 1 to 1.5 hours as they plan a suitable running route to start the event. I say do a mass start bike race and allow everyone to race as if it was a bicycle road race where pacelines and echelons will form and allow riders to make up for lost time due to standing around in the transition area earlier. Okay, a bit far fetched and perhaps in poor taste but how can we argue with the picture Ari took??
It would seem the Driven 5 and coaching staff have been too busy lately to post so I figured I should get back on to this. Over the past month or so training has ramped up for myself and Amy Woodward. As it stands now, Amy can out swim me - not that I am a fast swimmer by any means but it is great to see Amy progress so quickly. Laurel has done a great job developing the noon hour swim sets for us in the 50m pool and it has given Amy and I the ability to begin drafting or at the very least swim in the bubbles of the feet in front. To even the widening playing field between Amy and I, I will swim with fins so she can "keep up" to myself. The intent is similar to motor pacing in cycling whereby you ride behind a motorcycle which helps cut the wind in front, simulates raceday speeds and greater, get accustomed to many micro-accelerations to keep pace, enhances concentration etc. In the pool, I can drag Amy along at a faster pace than she is accustomed to and she doesn't have to work quite as hard as when she is swimming by herself. The net effect thus far me losing between 4-5seconds per 100m to her. So quite a bit of time.
On May 2nd and 3rd we finally had some beautiful riding weather in Calgary and we were able to run our Triathlon Club's Bike Camp weekend. Day 1 was in the NW and started with a mechanics session at SpeedTheory and then some technical riding and then training! I was pleased to see how enthusiastic everyone was despite later hearing about some of the terror people had about riding outside for the first time. I have to say that I was impressed with Heather McInnis's positive attitude after her near wipe-out at the bottom of the long downhill. As we all slowed to make the turn there was some gravel on the road which made things more challenging. Heather started to slide but was able to remain upright and keep on going - with a big smile on her face!
On Sunday we rode out on the famous route known as the Road to Nepal - in short a nice hilly 18km road. As is typical with hills, they seperate and divide cyclists into smaller groups or force everyone to ride in isolation. I came out of the parking lot as last person and I saw as Amy and the fast guys took off over the early hills and dropped the majority of the group right away. We all regrouped at the end of the route and then proceeded towards Millarville where we found you can buy wine and beer at the General store. No wonder this is a popular spot to ride out to.
As we began heading back to our start point, several of us rode out another 8km pushing each other on the final climb along that stretch of road. Then on the return to Millarville I set up a sprint finish location to make things interesting. The pace was ramping up as we approached Millarville and the roadies out numbered the triathletes 3 to 2 although technically Amy and I can be considered triathletes at the moment. Our instincts were primal and focused on the one thing that mattered most - cross the finish line first. Kevin McMahon jumped early and Amy instinctively bridged up to him while Nicholas Burford verbally provoked me. In the end I took the sprint finish breaking away from a tired duo - it was a cheap victory for me as Kevin and Amy sprinted for the wrong line. Kevin learned a good lesson that day - always know where the finish line is.
We continued on as a group working well in a paceline together to try and catch back those who had ventured home earlier. I still think we would have caught the group however Alan Larter had an unfortunate accident in which he touched wheels with the rider in front of him and went down hard. In short Alan broke his collarbone that day, will require new bar tape for his bike and a new helmet. In all seriousness, Alan's helmet served it's dutiful purpose to protect his head and hence why everyone should wear a helmet whenever they throw a leg over a bike.
Since that sunny weekend, the weather has been quite a mixed bag around Calgary. I have been rained on, hailed on, blown by gusting winds, pumelled by constant head and crosswinds and enjoyed the odd sunny day. Safe to say the upcoming long weekend is looking great to get outside and play on the bike and trails.
JVD
Tuesday, March 17, 2009
Driven 5 Update: Project Amy Woodward 2009
Last month Amy was fortunate enough to leave the extremely cold temperatures we experienced in Calgary for the ideal climes of Tuscon Arizona. Over the past 10 years Tuscon has grown to become a winter training destination for cyclists and triathletes due to the favorable weather they can enjoy during our winter months. In fact, one of my other athletes has been living the cyclist’s life down there for 6 weeks honing his fitness which simply can not be done in Canada let alone Calgary. A few others have also made the trip for training and racing. Sadly I have yet to go but vow to one day get down there.
As previously posted, this was a mini training camp (but let’s not forget vacation) in which Amy could focus on building her cycling fitness by logging many kilometers over varied terrain and to escape mentally from day to day life. The bonus for me as a coach is that Amy is using a PowerTap power meter which logs every second of her ride which can be broken down and analyzed afterwards. So what does “focused” training time primarily riding over 10 days net you?
A total of 25.9 hours of saddle time or 647.2km.
A Training Stress Score (TSS)* of 1502.2.
A total of 12687 kJ (Kilo Joules of Work) or close to 14000 kcal burned.
*Training Stress Score (TSS) was a training metric developed by Dr. Andy Coggan to quantify and compare your different workouts, even when they are considerably different in time (length) and power (intensity). TSS is designed to give you a numeric value for each ride that tells you how much training load was on your body for that day’s ride. A TSS of 100 equals an hour at an IF of 1.0. TSS also quantifies how tired you can expect to be after a workout and how long the residual fatigue might last. For further information on this and many more topics visit http://home.trainingpeaks.com/power411.aspx.
So what does this really tell me as Amy’s coach?? Well several things after having gone through her power files. Several key points are as follows;
1. Amy stuck to our objectives of base building versus hammering everyday. This is reflected in her average intensity factor of 0.75 or 75% of her functional threshold power (FTP) or 1 hour sustainable power which is 214 Watts.
2. Amy’s sustainability on the long climbs up Mount Lemmon and Kitt Peak showed she can hold her FTP (200-215W) for upwards of 71minutes! This is a great indication that her FTP is rising which we hope to see in several weeks post mini camp.
3. So long as Amy ate, hydrated, slept and rested well after each ride, she could easily get up the next day and do another big ride. In fact with Amy gradually increasing her volume per ride, we saw her getting stronger as she posted her biggest wattages in the final 4 days of her Tuscon trip.
Now a few points of caution for those who are planning a trip to do a mini camp next week. These training periods are stressful even if done solely as base building due to the rapid increase in training load which in some cases equals twice the regular training volume. As such it is advisable to begin increasing your training load in the weeks prior to a camp so as not to shock the system too dramatically. Eat, hydrate and sleep well as you increase your training load to help you adapt to the training stress and look to alternative methods for recovery such as massage, chiropractic care, supplements etc.
When Amy arrived home, life overwhelmed her as she had to do laundry, groceries, go back to work etc. As such she started to feel the fatigue catching up to her and after chatting with her I gave her 2 weeks of reduced training. In the weeks leading up to Tuscon she did 9.0, 11.1, 13.0, 12.5, 9.7, 12.3 hours of training respectively. Post Tuscon she was prescribed 7.8, 8.2, 10.6 and 10.8 hours of training. Amy did a FTP test 1.5 weeks post mini camp to check her recovery status. Needless to say she was still a bit tired BUT she was very close (205W) to her pre-Tuscon (214W) test values.
Rest and recovery after BIG training days and weeks are mandatory and are actually considered “training days” to a degree given their importance to the athlete’s overall progress. As I wrote in my personal blog regarding the Five Traits of Successful Athletes (http://jackvandyk.blogspot.com), consistency in training is a key trait in order to continually show improvement. My approach with Amy now will be to continue building upon her fitness gains from Tuscon after her recovery weeks as we move towards achieving new levels of performance.
With the favorable weather teasing us this week, we should all be able to put in some quality kilometers this week and weekend out on the roads.
JVD
As previously posted, this was a mini training camp (but let’s not forget vacation) in which Amy could focus on building her cycling fitness by logging many kilometers over varied terrain and to escape mentally from day to day life. The bonus for me as a coach is that Amy is using a PowerTap power meter which logs every second of her ride which can be broken down and analyzed afterwards. So what does “focused” training time primarily riding over 10 days net you?
A total of 25.9 hours of saddle time or 647.2km.
A Training Stress Score (TSS)* of 1502.2.
A total of 12687 kJ (Kilo Joules of Work) or close to 14000 kcal burned.
*Training Stress Score (TSS) was a training metric developed by Dr. Andy Coggan to quantify and compare your different workouts, even when they are considerably different in time (length) and power (intensity). TSS is designed to give you a numeric value for each ride that tells you how much training load was on your body for that day’s ride. A TSS of 100 equals an hour at an IF of 1.0. TSS also quantifies how tired you can expect to be after a workout and how long the residual fatigue might last. For further information on this and many more topics visit http://home.trainingpeaks.com/power411.aspx.
So what does this really tell me as Amy’s coach?? Well several things after having gone through her power files. Several key points are as follows;
1. Amy stuck to our objectives of base building versus hammering everyday. This is reflected in her average intensity factor of 0.75 or 75% of her functional threshold power (FTP) or 1 hour sustainable power which is 214 Watts.
2. Amy’s sustainability on the long climbs up Mount Lemmon and Kitt Peak showed she can hold her FTP (200-215W) for upwards of 71minutes! This is a great indication that her FTP is rising which we hope to see in several weeks post mini camp.
3. So long as Amy ate, hydrated, slept and rested well after each ride, she could easily get up the next day and do another big ride. In fact with Amy gradually increasing her volume per ride, we saw her getting stronger as she posted her biggest wattages in the final 4 days of her Tuscon trip.
Now a few points of caution for those who are planning a trip to do a mini camp next week. These training periods are stressful even if done solely as base building due to the rapid increase in training load which in some cases equals twice the regular training volume. As such it is advisable to begin increasing your training load in the weeks prior to a camp so as not to shock the system too dramatically. Eat, hydrate and sleep well as you increase your training load to help you adapt to the training stress and look to alternative methods for recovery such as massage, chiropractic care, supplements etc.
When Amy arrived home, life overwhelmed her as she had to do laundry, groceries, go back to work etc. As such she started to feel the fatigue catching up to her and after chatting with her I gave her 2 weeks of reduced training. In the weeks leading up to Tuscon she did 9.0, 11.1, 13.0, 12.5, 9.7, 12.3 hours of training respectively. Post Tuscon she was prescribed 7.8, 8.2, 10.6 and 10.8 hours of training. Amy did a FTP test 1.5 weeks post mini camp to check her recovery status. Needless to say she was still a bit tired BUT she was very close (205W) to her pre-Tuscon (214W) test values.
Rest and recovery after BIG training days and weeks are mandatory and are actually considered “training days” to a degree given their importance to the athlete’s overall progress. As I wrote in my personal blog regarding the Five Traits of Successful Athletes (http://jackvandyk.blogspot.com), consistency in training is a key trait in order to continually show improvement. My approach with Amy now will be to continue building upon her fitness gains from Tuscon after her recovery weeks as we move towards achieving new levels of performance.
With the favorable weather teasing us this week, we should all be able to put in some quality kilometers this week and weekend out on the roads.
JVD
Friday, March 13, 2009
Another Month gone - Feb/Mar summary
Well I am late in putting up my blog, which goes with the rest of my life right now (just ask my son's teacher - I have been late picking him up almost every day since I started training). I have been working hard on my training until last week when I discovered just how dependent I am on my kids attending school and being healthy in order to have the time I need to train. My daughter was off from school on an early spring break and I was unable to get her into the childcare when I tried, later in the week she was too sick and childcare was no longer an option. My first thought was to simply just try and fit my workout in later in the day but I soon discovered that our days and evenings are full and if I want to be able to put in a quality effort I need to have my morning time. Despite my frustration and disappointment over the past week and a half I have thankfully been able to put in some quality time on the weekends and am hopeful that now school has started up again I will be able to get back on track.
Laurel has scheduled running back in my workout plan again which has been great as I love to use a nice long run as a stress release. On the weekends I have been able to complete my brick workouts (bike/run) along with my husband which has really helped to pass the time and push me as the two of us really like to challenge each other both on the bike and in the run. It has been nice to have some quality time together to chat without the kids around and also have the bennefit of improving our health at the same time. I am confident that if I keep working on things that I will be able to complete the bike and run sections of the event - not without a good mental workout I am certain, but I at least know that I can do it if I try.
Now for the swim. I am still working more on my swim than any other element which for obvious reasons is because I have to. I have had a rocky relationship with the pool over the past month, going from a great swim to being willing to give it all up (except I am too stuborn to quit). Looking back on the month though I have accomplished some of the goals that I had set, small as they may be I can now successfully swim in deeper water without having to psych myself out - all be it by the wall - but that is a goal for next month =0), I was also able to swim a full 50 meter length without stopping. 50 meters is a long ways short of what I need to accomplish but it is also 50 meters further than I could swim when I started everything 6 weeks ago. I have been frustrated with myself as to just how slow things are progressing in the pool with my biggest hangup still being my breathing technique. I am still waiting for my light bulb moment on this. I believe that my overall stroke technique is improving as I can certainly feel a difference in how I am able to move through the water dependent on what I may be doing with my body position and arms.
After a rough week where I was questioning my ability to actually be able to accomplish the goals I have set, I had a long chat with my husband and an encouraging email from Laurel, I am entering into the next month with a renewed sense of energy (both mentally and physically from all my missed workouts) and am hoping to continue gaining ground in all 3 events.
Laurel has scheduled running back in my workout plan again which has been great as I love to use a nice long run as a stress release. On the weekends I have been able to complete my brick workouts (bike/run) along with my husband which has really helped to pass the time and push me as the two of us really like to challenge each other both on the bike and in the run. It has been nice to have some quality time together to chat without the kids around and also have the bennefit of improving our health at the same time. I am confident that if I keep working on things that I will be able to complete the bike and run sections of the event - not without a good mental workout I am certain, but I at least know that I can do it if I try.
Now for the swim. I am still working more on my swim than any other element which for obvious reasons is because I have to. I have had a rocky relationship with the pool over the past month, going from a great swim to being willing to give it all up (except I am too stuborn to quit). Looking back on the month though I have accomplished some of the goals that I had set, small as they may be I can now successfully swim in deeper water without having to psych myself out - all be it by the wall - but that is a goal for next month =0), I was also able to swim a full 50 meter length without stopping. 50 meters is a long ways short of what I need to accomplish but it is also 50 meters further than I could swim when I started everything 6 weeks ago. I have been frustrated with myself as to just how slow things are progressing in the pool with my biggest hangup still being my breathing technique. I am still waiting for my light bulb moment on this. I believe that my overall stroke technique is improving as I can certainly feel a difference in how I am able to move through the water dependent on what I may be doing with my body position and arms.
After a rough week where I was questioning my ability to actually be able to accomplish the goals I have set, I had a long chat with my husband and an encouraging email from Laurel, I am entering into the next month with a renewed sense of energy (both mentally and physically from all my missed workouts) and am hoping to continue gaining ground in all 3 events.
Thursday, March 12, 2009
Month Two ~ Liz McLeod
It has been eight weeks since the program started and the progress is coming along great. I have looked back over the workouts and I am surprised at where I started and what I am doing now. Since my decision to "try" a half iron man, Laurel has increased my workouts and while I am not leaving a puddle like Jack just yet I know my turn will come.
Week five was a tough one as I fought through a cold and did the workouts but the intensity was not there. By week six I was feeling better and able to complete the workouts hard. It was during this time that I was doing a solid bike workout and then a short run that I got the "ah moment". This is how you train proper! I am not saying the run was easy but because the workouts are set up a specific way I was able to do the run.
Laurel has the workouts set up that I bike on Mondays and Fridays, run on Wednesdays and Saturdays, and swim on Tuesdays and Thursdays. This little routine has so far allowed me to stay injury and fatigue free.
During week seven was probably my best week of all. I had a run test with Laurel and I knew I was going to have to prove myself. I was very happy with results as my lactate and heart rate where much better than they were when I did the bike back in January. I also received some great advice in the pool regarding my stroke and head position. The best was the "cheering section" that held up a sign during my run. What a giggle, I keep that sign on my bulletin board to motivate me even more.
I am now into weeks nine through eleven and the workouts are getting harder. There was a bit of a brain game going on as I wasn't sure that I was going to be able to do the half iron man, but...
after a great chat with Laurel, she put it all into perspective. THANKS LAUREL. I would also like to thank Elaine and Wendy for their encouragement too.
So its back on the bike tomorrow and a big run on Saturday. I will write more soon.
Week five was a tough one as I fought through a cold and did the workouts but the intensity was not there. By week six I was feeling better and able to complete the workouts hard. It was during this time that I was doing a solid bike workout and then a short run that I got the "ah moment". This is how you train proper! I am not saying the run was easy but because the workouts are set up a specific way I was able to do the run.
Laurel has the workouts set up that I bike on Mondays and Fridays, run on Wednesdays and Saturdays, and swim on Tuesdays and Thursdays. This little routine has so far allowed me to stay injury and fatigue free.
During week seven was probably my best week of all. I had a run test with Laurel and I knew I was going to have to prove myself. I was very happy with results as my lactate and heart rate where much better than they were when I did the bike back in January. I also received some great advice in the pool regarding my stroke and head position. The best was the "cheering section" that held up a sign during my run. What a giggle, I keep that sign on my bulletin board to motivate me even more.
I am now into weeks nine through eleven and the workouts are getting harder. There was a bit of a brain game going on as I wasn't sure that I was going to be able to do the half iron man, but...
after a great chat with Laurel, she put it all into perspective. THANKS LAUREL. I would also like to thank Elaine and Wendy for their encouragement too.
So its back on the bike tomorrow and a big run on Saturday. I will write more soon.
Tuesday, February 17, 2009
Greetings From Tucson
I just wanted to take a moment and let everyone know how my mini training camp in Tucson is going!
We arrived Friday morning to +20 temperatures and clear blue skies. Over the past four days we have clocked over 14 hours of riding. We rode Gates Pass two days ago and attempted to ride the "Shoot Out" yesterday but after heading off into what seemed like the middle of nowhere for longer than we wanted, we decided to turn around (turns out we were only 2 miles from the cross road we were looking for)! Today was yet another adventure that involved a wrong turn that put us heading south on the I-19 which is the highway to Mexico! Needless to say we did an about turn after we realized our mistake.
Tucson is a very bike friendly town. Nice wide bike lanes everywhere and all drivers seem to respect this. I will admit that my heart lies in the classic rides of Victoria, but given that I am now sporting a nice "farmer's burn" in the middle of February, I can't complain.
Having the chance to focus solely on putting in some quality training without the worries of work and various other commitments is definitely an opportunity that I am grateful to have. I go to bed tired and wake up ready to take on another adventure.
I hope that everyone else's training is going well.
Amy
... We get footage of the Tour de California on American OLN, VS. It is great, although I wouldn't want to be riding in the weather they are experiencing. Yesterday everyone was so covered up the commentators were having a tough time determining who was who!
We arrived Friday morning to +20 temperatures and clear blue skies. Over the past four days we have clocked over 14 hours of riding. We rode Gates Pass two days ago and attempted to ride the "Shoot Out" yesterday but after heading off into what seemed like the middle of nowhere for longer than we wanted, we decided to turn around (turns out we were only 2 miles from the cross road we were looking for)! Today was yet another adventure that involved a wrong turn that put us heading south on the I-19 which is the highway to Mexico! Needless to say we did an about turn after we realized our mistake.
Tucson is a very bike friendly town. Nice wide bike lanes everywhere and all drivers seem to respect this. I will admit that my heart lies in the classic rides of Victoria, but given that I am now sporting a nice "farmer's burn" in the middle of February, I can't complain.
Having the chance to focus solely on putting in some quality training without the worries of work and various other commitments is definitely an opportunity that I am grateful to have. I go to bed tired and wake up ready to take on another adventure.
I hope that everyone else's training is going well.
Amy
... We get footage of the Tour de California on American OLN, VS. It is great, although I wouldn't want to be riding in the weather they are experiencing. Yesterday everyone was so covered up the commentators were having a tough time determining who was who!
Monday, February 9, 2009
January Training Summary- Heather
As I am two weeks behind the rest of the group, I have spent the last few days trying to catch up. I had been away for the first two weeks in Florida running my first marathon with Mickey and the gang - it was fantastic! Since returning I have met with my coach Laurel who is extremely approachable and very patient, despite my lack of knowledge and skill both on the bike and in the pool. Laurel has set me up with a training schedule focused primarily on biking and swimming, which was not entirely unexpected. Aside from missing my runs and the social side of my workouts, things have been going well. Although my weekend workouts have required a little more time than I am used to (thankfully I have a supportive husband who does not mind looking after the kids while I am gone), I have really been enjoying my brick workouts (bike/run).
I met with Kelly at the end of the month and was encouraged to find out that I only need to make minor changes to my diet - I know the chocolate needs to go - BUT!!!
I had my first coaching session with Laurel early February, we met on the pool deck of course. We confirmed that yes I can float, after that it all needs work. Despite Laurel's specialty being staying under the water, I have a lot of confidence in her skill and ability. Laurel did a great job of breaking down the skills she wanted me to work on and showed a great deal of patience while I tried to figure out exactly what I needed to do. I have been working hard over the past week trying to stay focused on my breathing and was happy when I successfully swam a length of the pool last week - baby steps right!!
Otherwise I completed my bike lactate test this past week. I was a little disappointed with the final results, but at least I now have a base line to work with and improve upon. I am definitely interested to see the difference in results between biking and running.
Overall I have been enjoying my training so far, though it is early in the game. Life is busy, but I guess that is because I choose to keep it that way. One thing I have learnt from my dad over the past few months is life is too short, if you have a dream you may as well try to reach it while you still can, as tomorrow it may no longer be an option.
Driven 5 Update: Project Amy Woodward 2009
Amy’s first month has been focused on integrating the training of three sporting disciplines into a consistent pattern of training and establishing her baseline fitness and performance markers. Amy has been competing in bicycle racing the past several years so my goal is to help her balance her training across the three sports without losing her strong cycling abilities, to keep her from overreaching in her training and to learn the technical aspects of swimming. She has had great support from work allowing her to attend noon hour swim sessions which has allowed her to benefit from the on deck coaching from Laurel Hindle. Jon Bird has also provided her with some individual swimming time and provided her with a series of drills for her to work on.
The Result
Amy Woodward has been making huge progress in the pool throughout January! On her first 500m time trial in the pool, she clocked 9:40min:sec (we think she miscounted her lengths. However, two weeks later swimming with a group she was able to swim 8:21min:sec establishing a personal best. Then the breakthrough happened on Wednesday January 28th, two days after setting her personal best the group (including myself) did another 500m time trial and Amy set yet another personal best time of 8:01min:sec. I too set a personal best time of 8:01min:sec but Amy’s progress in the pool thus far is remarkable. She is certainly going to push me in the pool!
Amy is a very positive individual to work with and is very coachable meaning that she processes the information and advice given to her and is able to quickly implement and correct her technique. This is a huge plus for me as I can challenge and advance Amy’s training program without dwelling on her technique for long periods of time.
We are now building towards a February mini training camp in Arizona for Amy where she will be able to put in a solid block of training volume on the bike, run on trails not covered in snow and to catch some valuable recovery/tanning time. I wish I was going too.
Jack VanDyk
The Result
Amy Woodward has been making huge progress in the pool throughout January! On her first 500m time trial in the pool, she clocked 9:40min:sec (we think she miscounted her lengths. However, two weeks later swimming with a group she was able to swim 8:21min:sec establishing a personal best. Then the breakthrough happened on Wednesday January 28th, two days after setting her personal best the group (including myself) did another 500m time trial and Amy set yet another personal best time of 8:01min:sec. I too set a personal best time of 8:01min:sec but Amy’s progress in the pool thus far is remarkable. She is certainly going to push me in the pool!
Amy is a very positive individual to work with and is very coachable meaning that she processes the information and advice given to her and is able to quickly implement and correct her technique. This is a huge plus for me as I can challenge and advance Amy’s training program without dwelling on her technique for long periods of time.
We are now building towards a February mini training camp in Arizona for Amy where she will be able to put in a solid block of training volume on the bike, run on trails not covered in snow and to catch some valuable recovery/tanning time. I wish I was going too.
Jack VanDyk
AND SO IT BEGINS....
First, I would like to thank Jack and the rest of the "judging panel" for selecting me as one of the Driven 5. This gift has allowed me the opportunity to again be the athlete I have so long to be. As a stay at home mom with two children I have put myself at the bottom of the totem pole and made sure that everyone else is looked after. When I received the call from Jack my world changed and now I am going to work my way back up the totem pole.
I received an email from my "driver"Laurel on December 28 and I was excited to be working with her. Everything was to begin at the start of January. So I didn't really have to worry about setting a new years resolution, it had been made for me. On January 5th, Laurel and I had a chance to sit down and chat about what would be expected me and basically what my workouts would be. When she asked me about my split times for running, biking and swimming I was surprised to see that she plans to take all kinds of time off all three events. Yeah!! Just to run a faster 5km and I would be happy. The fact that we were both on the same page training wise made me excited about the next 8 months. Everything was great then she told me about the TESTING and NUTRITION. It wasn't as bad as I thought it might be and I was happy to have a baseline. The nutritionist Kelly was great, she understands that a mom with two kids means different schedules and meals and is helping me to work around that. Maybe eating healthy won't be so hard this time. I received my first 4 week workout plan and was surprised to see that it was something that I was going to be able to manage.
The workouts are set to be the same for the first 4 weeks. It was nice to have a routine and going to the gym 6 days a week wasn't so bad.
The bike training was not as bad as I thought it might be. Because I am weak on the bike, Laurel has set up a great workout so that I can get the feel of the ride. I am still nervous about the clips (falling off three times in one ride doesn't help). I keep hoping for the "I get it phase".
The swim was like coming home for me and I can’t wait for the Tuesday and Thursday workouts. I have a great sense of accomplishment when I have finished and all the old feelings come back.
While I have taught running for the last couple of years I have never really run with a purpose. With the workout that is set for me I know that I have a set workout and enter the track with a goal in mind.
About 3 weeks in I was approached by Laurel and she told me that I was the only one of the five not doing a half iron man. Personally I didn't have a problem with that as I had set my goal of a sprint in August. But after much thought and discussion with not only Jack, John, Laurel, and others in the ETS programs I have decided to attempt the half iron man in Sylvan Lake. My thinking was that I couldn't not take up the offer and it has motivated me to work harder.
The last 4 weeks have been amazing. I have seen a change in myself and I walk into the Talisman just a little taller. The support I have been getting from the staff at the Talisman and the other coaches, and just the regulars in the Monday and Friday bike classes have really helped my on this journey.
Please continue to watch for more updates. I hope that you will join me on this journey.
I received an email from my "driver"Laurel on December 28 and I was excited to be working with her. Everything was to begin at the start of January. So I didn't really have to worry about setting a new years resolution, it had been made for me. On January 5th, Laurel and I had a chance to sit down and chat about what would be expected me and basically what my workouts would be. When she asked me about my split times for running, biking and swimming I was surprised to see that she plans to take all kinds of time off all three events. Yeah!! Just to run a faster 5km and I would be happy. The fact that we were both on the same page training wise made me excited about the next 8 months. Everything was great then she told me about the TESTING and NUTRITION. It wasn't as bad as I thought it might be and I was happy to have a baseline. The nutritionist Kelly was great, she understands that a mom with two kids means different schedules and meals and is helping me to work around that. Maybe eating healthy won't be so hard this time. I received my first 4 week workout plan and was surprised to see that it was something that I was going to be able to manage.
The workouts are set to be the same for the first 4 weeks. It was nice to have a routine and going to the gym 6 days a week wasn't so bad.
The bike training was not as bad as I thought it might be. Because I am weak on the bike, Laurel has set up a great workout so that I can get the feel of the ride. I am still nervous about the clips (falling off three times in one ride doesn't help). I keep hoping for the "I get it phase".
The swim was like coming home for me and I can’t wait for the Tuesday and Thursday workouts. I have a great sense of accomplishment when I have finished and all the old feelings come back.
While I have taught running for the last couple of years I have never really run with a purpose. With the workout that is set for me I know that I have a set workout and enter the track with a goal in mind.
About 3 weeks in I was approached by Laurel and she told me that I was the only one of the five not doing a half iron man. Personally I didn't have a problem with that as I had set my goal of a sprint in August. But after much thought and discussion with not only Jack, John, Laurel, and others in the ETS programs I have decided to attempt the half iron man in Sylvan Lake. My thinking was that I couldn't not take up the offer and it has motivated me to work harder.
The last 4 weeks have been amazing. I have seen a change in myself and I walk into the Talisman just a little taller. The support I have been getting from the staff at the Talisman and the other coaches, and just the regulars in the Monday and Friday bike classes have really helped my on this journey.
Please continue to watch for more updates. I hope that you will join me on this journey.
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