Training Log Archive: T. RexIn the 7 days ending Sep 19, 2011:
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Monday Sep 19, 2011 #
MTB 1:30:00 [2]
Fun ride with Carlie G on Trail 15 -- felt awesome. Really enjoying the quick recovery from races as of late. Super fun to ride and gab. Also, practiced doing things slowly to practice balance/unweighting on the bike, approaching things slowly like they would appear in singletrack . I also practiced loosening my grip on the bike...I have a sore finger from the race from overbraking/death grip.
C • rth 9
Sunday Sep 18, 2011 #
Event: Canada Army Run
MTB 1:20:00 [2] 15.0 km (5:20 / km)
The 15km course of Paul's dirty before driving back to O-town. We helped take down some of the ribbons but the nice thing is now the course has permanent markers indicating Paul's Dirty enduro and the distance! Fun!
Saturday Sep 17, 2011 #
Event: Paul's dirty enduro
MTB race 4:19:00 [4] 60.0 km (4:19 / km) +1000m 3:59 / km
Paul's Dirty Enduro....soooooooooooooo fun!
This race honours Paul, a mountain biker who took his own life in 1996. From the website:
Paul Rush was a family member and good friend of many of the volunteers. He was also a kickin' mountainbiker who knew and loved the Ganaraska Forest and all its wonderful trails. After Paul took his own life in 1996, Rob (Coxey) and Monique with Paul's Family and Friends started this event as a memorial for their friend. Sixteen years later, we still run the enduro in Paul's memory. Instead of riding with Paul, we all share his favourite place, and passion, we help the CMHA raise funds to be used for suicide prevention, but mostly we get together to ride killer trails for a LONG time and to enjoy a great day out together in the Woods with our cycling friends.
Needless to say, this race was special, very low-key and friendly and raising funds for a great cause...
Drove down Friday night with Can of Whoop Ass, LD and DC and there was free camping right on site/registration/start/finish. How convenient and cheap! Oh and did I mention the race itself cost only 45 bucks regardless of when you entered? Plus, if you raised pledges, you got a free entry. Like I said low key -- really liked the vibe and community feeling.
The 60km had an 11am start, lots of time to "sleep in", fuel up, tinker with the bike, and cover up and apply baby oil on any exposed skin to help prevent poison ivy from making an appearance.
Ganaraska Forest has tons of poison ivy. In fact, my one major bout with Ivy was from a ride I did in there back in 2007 wearing a sports bra and shorts and crashing around a tight corner. The organizers warned us plenty and the Ganaraska Forest Centre has hoses and soap available for post ride clean up.
With the cooler temps on Sat, I was wearing more clothing this time. Even though I had brought my compression knee high socks to wear as an extra barrier, the organizers actually sells cute knee high socks for that exact reason so I invested in a pair. ( Easy decision given where the money was going not to mention that they could also be used for a costume like a witch. I am all about multiple uses for stuff!)
I warmed up, (although probably should've for another 10-15 minutes) and lined up near CanofWhoopAss because I wanted to see if I could give her some chase. It turned out I lined up in a good spot relative to most folks around me but she took off like a rocket and I never saw her again. (She kicked bum....YAY!!)
The race consists of several single track sections connected with some double track.
Here's a pop quiz: What does Soph need to do to get better in flowy singletrack?
a) brake less
b) look ahead and anticipate more
c) shift body vis a vis bike more often
d) improve balance on the bike in slower moving situations
e) all of the above.
Well you know what I am getting at - -- I know that I am not as good in single track relative to people around me and I seem to work a lot harder than others with the goal being to really flow....so am pleasantly surprised to hold my own during the first couple of sections. This trend does not continue but I do my best to keep my flow and in true soph style, get passed in the single track and pass back in the doubletrack :-) Then, I realize I need to eat, oh right...fueling. A little harder to do in this race, but must be done so on an open double track, i take in some gel and start descending slower to put the stupid gel flask away which is taking forever... (here's another place where better balance would help out...descending with one hand the same as I do with two!). Anyhow, this frustrates me, as I know this is where I can pass/keep up but a girl's gotta eat! Well not long into this, a girl in pink (I think) goes flying by me..luckily, I finally get the gel back in the bento box and the chase is on. I finally catch up and manage to overtake her when I hear: "Is that Soph? It's Sarah" (as in Crash on AP). "I recognized your hair." (My hair does speak volumes..ha) "Are you doing the 60k or 100K?" she continues. I laughed..."I am doing the 60k and obviously you are doing the 100 as no way would I be passing you!" Anyhow, we soon are back in the single track and I know this means she'll pass again. :-) I didn't anticipate my gearing very well in this section (back to point b in the quiz) and was soon off the bike and hike-a biking one section. Crash passed and I told her to go get em. That was the last I saw of her but she also kicked butt! 3rd girl behind two elites...excellent!! Would've been nice to talk to her more...should've sought her out after the race.
At one point I needed a break from single track. I'd lost my flow, I crashed, needed to fuel more and my hands were sore from overbraking. My back also hurt, but I think that's more a core issue. Basically, I was getting beat up. Well, I got my wish, we finally spat out to a double track section that lasted a little longer and had some good hills. All of a sudden, I wasn't so tired - I think my body went into "you've done this a thousand times" mode...and I was able to repass a few peeps including 2 girls who had passed me some minutes earlier. We hopped into some singletrack again and I knew we had about 10km left into the race...could I stay ahead? I did my best to focus on being smooth, knowing they'd be right behind me. Soon, we spat out and the finish was near...I knew they had to be right behind me. I was thinking could it be a sprint finish? Well sure enough, on the last straightaway before the turn to finish, one of them appears...oh it's on, I managed a slightly better line and just got ahead of her--or did I? Neither one of was sure. Turns out, I did. The official results had us at 0.6 seconds apart. Ha! I will take it.
Post race atmosphere was fantastic! They literally have king and queen crowns for the 100K male and female winners and announce them as such. A ton of prizes that after a while they just started tossing into the crowd. I wish I could've have a tad more food but that's a minor point. We changed and soaked our bodies, shoes and bikes down with soap and water that is provided by the centre. Think I avoided all poison ivy - yahoo!!
Put this on your calendar folks! They announced that it will happen a week later next year due to Crank the Shield taking place on this weekend.
This race honours Paul, a mountain biker who took his own life in 1996. From the website:
Paul Rush was a family member and good friend of many of the volunteers. He was also a kickin' mountainbiker who knew and loved the Ganaraska Forest and all its wonderful trails. After Paul took his own life in 1996, Rob (Coxey) and Monique with Paul's Family and Friends started this event as a memorial for their friend. Sixteen years later, we still run the enduro in Paul's memory. Instead of riding with Paul, we all share his favourite place, and passion, we help the CMHA raise funds to be used for suicide prevention, but mostly we get together to ride killer trails for a LONG time and to enjoy a great day out together in the Woods with our cycling friends.
Needless to say, this race was special, very low-key and friendly and raising funds for a great cause...
Drove down Friday night with Can of Whoop Ass, LD and DC and there was free camping right on site/registration/start/finish. How convenient and cheap! Oh and did I mention the race itself cost only 45 bucks regardless of when you entered? Plus, if you raised pledges, you got a free entry. Like I said low key -- really liked the vibe and community feeling.
The 60km had an 11am start, lots of time to "sleep in", fuel up, tinker with the bike, and cover up and apply baby oil on any exposed skin to help prevent poison ivy from making an appearance.
Ganaraska Forest has tons of poison ivy. In fact, my one major bout with Ivy was from a ride I did in there back in 2007 wearing a sports bra and shorts and crashing around a tight corner. The organizers warned us plenty and the Ganaraska Forest Centre has hoses and soap available for post ride clean up.
With the cooler temps on Sat, I was wearing more clothing this time. Even though I had brought my compression knee high socks to wear as an extra barrier, the organizers actually sells cute knee high socks for that exact reason so I invested in a pair. ( Easy decision given where the money was going not to mention that they could also be used for a costume like a witch. I am all about multiple uses for stuff!)
I warmed up, (although probably should've for another 10-15 minutes) and lined up near CanofWhoopAss because I wanted to see if I could give her some chase. It turned out I lined up in a good spot relative to most folks around me but she took off like a rocket and I never saw her again. (She kicked bum....YAY!!)
The race consists of several single track sections connected with some double track.
Here's a pop quiz: What does Soph need to do to get better in flowy singletrack?
a) brake less
b) look ahead and anticipate more
c) shift body vis a vis bike more often
d) improve balance on the bike in slower moving situations
e) all of the above.
Well you know what I am getting at - -- I know that I am not as good in single track relative to people around me and I seem to work a lot harder than others with the goal being to really flow....so am pleasantly surprised to hold my own during the first couple of sections. This trend does not continue but I do my best to keep my flow and in true soph style, get passed in the single track and pass back in the doubletrack :-) Then, I realize I need to eat, oh right...fueling. A little harder to do in this race, but must be done so on an open double track, i take in some gel and start descending slower to put the stupid gel flask away which is taking forever... (here's another place where better balance would help out...descending with one hand the same as I do with two!). Anyhow, this frustrates me, as I know this is where I can pass/keep up but a girl's gotta eat! Well not long into this, a girl in pink (I think) goes flying by me..luckily, I finally get the gel back in the bento box and the chase is on. I finally catch up and manage to overtake her when I hear: "Is that Soph? It's Sarah" (as in Crash on AP). "I recognized your hair." (My hair does speak volumes..ha) "Are you doing the 60k or 100K?" she continues. I laughed..."I am doing the 60k and obviously you are doing the 100 as no way would I be passing you!" Anyhow, we soon are back in the single track and I know this means she'll pass again. :-) I didn't anticipate my gearing very well in this section (back to point b in the quiz) and was soon off the bike and hike-a biking one section. Crash passed and I told her to go get em. That was the last I saw of her but she also kicked butt! 3rd girl behind two elites...excellent!! Would've been nice to talk to her more...should've sought her out after the race.
At one point I needed a break from single track. I'd lost my flow, I crashed, needed to fuel more and my hands were sore from overbraking. My back also hurt, but I think that's more a core issue. Basically, I was getting beat up. Well, I got my wish, we finally spat out to a double track section that lasted a little longer and had some good hills. All of a sudden, I wasn't so tired - I think my body went into "you've done this a thousand times" mode...and I was able to repass a few peeps including 2 girls who had passed me some minutes earlier. We hopped into some singletrack again and I knew we had about 10km left into the race...could I stay ahead? I did my best to focus on being smooth, knowing they'd be right behind me. Soon, we spat out and the finish was near...I knew they had to be right behind me. I was thinking could it be a sprint finish? Well sure enough, on the last straightaway before the turn to finish, one of them appears...oh it's on, I managed a slightly better line and just got ahead of her--or did I? Neither one of was sure. Turns out, I did. The official results had us at 0.6 seconds apart. Ha! I will take it.
Post race atmosphere was fantastic! They literally have king and queen crowns for the 100K male and female winners and announce them as such. A ton of prizes that after a while they just started tossing into the crowd. I wish I could've have a tad more food but that's a minor point. We changed and soaked our bodies, shoes and bikes down with soap and water that is provided by the centre. Think I avoided all poison ivy - yahoo!!
Put this on your calendar folks! They announced that it will happen a week later next year due to Crank the Shield taking place on this weekend.
Friday Sep 16, 2011 #
Note
(rest day)
Results are posted for the past weekend's rogaine. ! guess there was an error as Tea and I came third overall instead of fourth. - 5 points behind second, with the same number of controls. They went and got a big one that we didn't. Kinetic of course was waaay ahead. In reviewing the maps, I definitely think we can improve on our strategy for future rogaines.
Thursday Sep 15, 2011 #
6 AM
Yoga 1:00:00 [2]
It had been far too long...PL wanted to go do this class and I met him there...albeit, I was a little late. :-) Must remember how it makes me feel and keep that as my motivator!
Wednesday Sep 14, 2011 #
MTB (Cyclocross) 45:00 [3]
Another practice night..more of the same from last week plus sprints...mnore peeps out, super fun!!
Tuesday Sep 13, 2011 #
Trail Run tempo 1:00:00
Tempo? Intervals? Hills? This run had it all...what to call it?
Run with XC zone -- I warmed up for a few minutes and then the workout was 45 minutes or so of tempo, followed by 30 seconds on/off intervals. Glad I warmed up as that helped my knees feel better, and really glad with how I felt during the run, seem to be mostly recovered from the weekend. I was able to let er rip on the downhills with minimal knee pain too...yay!! On the intervals, I unfortunately, retweaked my ankle.....really need to focus on proper rehab.
Nice to catch up with kpoire and PL afterwards.
Run with XC zone -- I warmed up for a few minutes and then the workout was 45 minutes or so of tempo, followed by 30 seconds on/off intervals. Glad I warmed up as that helped my knees feel better, and really glad with how I felt during the run, seem to be mostly recovered from the weekend. I was able to let er rip on the downhills with minimal knee pain too...yay!! On the intervals, I unfortunately, retweaked my ankle.....really need to focus on proper rehab.
Nice to catch up with kpoire and PL afterwards.