TIMOTHY MOORE
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:05:18 5:43:32 4:24:21 11:21:05 445 of 2595 53 of 313
LEG DISTANCE PACE RANK DIV.POS.
SWIM 2.4 mi. (1:05:18) 1:43/100m 451 47
FIRST BIKE SEGMENT 42.5 mi. (1:56:34) 21.88 mph
FINAL BIKE SEGMENT 69.5 mi. (3:46:58) 18.37 mph
TOTAL BIKE 112 mi. (5:43:32) 19.56 mph 457 54
*19.56 miles per hour is 31.48 km/hour
FIRST RUN SEGMENT 13.1 mi. (2:02:17) 9:20/mile
FINAL RUN SEGMENT 13.1 mi. (2:22:04) 10:50/mile
TOTAL RUN 26.2 mi. (4:24:21) 10:05/mile 445 53
TRANSITION TIME
T1: SWIM-TO-BIKE 2:54
T2: BIKE-TO-RUN 5:00
Sunday, August 30, 2009
Thursday, August 13, 2009
Time to catch up
It's been a very hectic month since my last post, which is why it has been so long since I did post a post.
I will fill in a few gaps as the 'taper' has begun and the rain is well timed.
I will fill in a few gaps as the 'taper' has begun and the rain is well timed.
Saturday, August 8, 2009
Cypress-ed
I have wanted to do this route for a while - Squamish to Cypress and back. It's about 140km and it includes the 11km road 'up' Cypress Mountain.
The first day we rode - Dingo and Volker at the front most of the way - was a superb summer day. I had been off my bike a week and was on my race wheels as I'd yet to find new training ones after destroying them on my last long spin.
Almost immediately I knew it was going to be a tough day in the saddle. I don't mind tough days, I just love that feeling of when spinning is effortless.
http://www.mapmyride.com/
From the highway to the end of the road at the top is a distance of 15km with an elevation gain of 917m or 3008 feet! (I just did the conversion and didn't realize it was that many feet.)
The elevation chart for mapmyride says there were a few sections of 9 per cent or higher and I can confirm that it was steep in more than a few places.
I was dropped by the other two but still worked to keep my head on the task at hand and to spin - though my cadence target was out the window for most of the climb. I was focused on going up, nothing else.
We made it to the summit and then headed back down and back home, stopping for a bottle of the Real Thing (Coke) before pushing on for another 40km - a solid 180km in 6 to 6 1/2 hours.
The next week I was on my own. I was keen to repeat the route as I had struggled so much the first time.
I rode solid for the first three hours and got to the top of Cypress in good form. It wasn't easy, but it was easier knowing what was ahead.
The weather though wasn't as cooperative. The temperature at the top of Cypress was closer to 10 degrees and I spun through some low level clouds and mist. I froze on the descent.
As I spun back home I realized my energy level was dropping fast. At the 4 hour and 50 minute mark I called for a lift and Margreet collected me about 5 minutes further down the road.
I didn't need to hammer myself into the ground. I had some lunch and then slept for almost two hours. A solid spin and on track for the 30th.
The first day we rode - Dingo and Volker at the front most of the way - was a superb summer day. I had been off my bike a week and was on my race wheels as I'd yet to find new training ones after destroying them on my last long spin.
Almost immediately I knew it was going to be a tough day in the saddle. I don't mind tough days, I just love that feeling of when spinning is effortless.
http://www.mapmyride.com/
From the highway to the end of the road at the top is a distance of 15km with an elevation gain of 917m or 3008 feet! (I just did the conversion and didn't realize it was that many feet.)
The elevation chart for mapmyride says there were a few sections of 9 per cent or higher and I can confirm that it was steep in more than a few places.
I was dropped by the other two but still worked to keep my head on the task at hand and to spin - though my cadence target was out the window for most of the climb. I was focused on going up, nothing else.
We made it to the summit and then headed back down and back home, stopping for a bottle of the Real Thing (Coke) before pushing on for another 40km - a solid 180km in 6 to 6 1/2 hours.
The next week I was on my own. I was keen to repeat the route as I had struggled so much the first time.
I rode solid for the first three hours and got to the top of Cypress in good form. It wasn't easy, but it was easier knowing what was ahead.
The weather though wasn't as cooperative. The temperature at the top of Cypress was closer to 10 degrees and I spun through some low level clouds and mist. I froze on the descent.
As I spun back home I realized my energy level was dropping fast. At the 4 hour and 50 minute mark I called for a lift and Margreet collected me about 5 minutes further down the road.
I didn't need to hammer myself into the ground. I had some lunch and then slept for almost two hours. A solid spin and on track for the 30th.
New Wheels
I was having an awesome long ride. The plan was to hit the 5-hour mark and I was in good form.
Then .. bam, bam .. hmmmm .. two flats!
Earlier I had cycled to Whistler, about 60km from here. Not a particularly tough spin though there are a few hills and a few breezy sections. But it was a beautiful summer day.
It's always about or at least half an hour faster on the way back as it is 'downhill' to Squamish.
I made good time and was following my program. The last hour of my day was a 30-minute timetrial and then 30-minutes easy.
I cycled the timetrial, covering about 20km in less than 32 minutes and I was very happy with my effort as I kept my cadence firmly in the 70-80 range as 'requested' by Kristian.
It was as I was pressing my bike computer to record my 'impressive' time that I went from bright sun to full shadow and directly into a sinkhole. Ok, not quite a sinkhole but a hole.
There was one immediate flat .. no question about that sound.
I had control of the bike and didn't fall. I was a bit annoyed but more ecstatic about the time. I didn't realize til a few moments later that I had two flats. With one spare tube, that put an end to my spin.
Later when I was changing the tires, I saw a very solid dent in the front rim and also a crack on the back rim. Time for new wheels.
After a bit of a search I found a set at Mavic's at one of my local shops, Corsa. I was able to get them immediately and get back on the bike too.
Then .. bam, bam .. hmmmm .. two flats!
Earlier I had cycled to Whistler, about 60km from here. Not a particularly tough spin though there are a few hills and a few breezy sections. But it was a beautiful summer day.
It's always about or at least half an hour faster on the way back as it is 'downhill' to Squamish.
I made good time and was following my program. The last hour of my day was a 30-minute timetrial and then 30-minutes easy.
I cycled the timetrial, covering about 20km in less than 32 minutes and I was very happy with my effort as I kept my cadence firmly in the 70-80 range as 'requested' by Kristian.
It was as I was pressing my bike computer to record my 'impressive' time that I went from bright sun to full shadow and directly into a sinkhole. Ok, not quite a sinkhole but a hole.
There was one immediate flat .. no question about that sound.
I had control of the bike and didn't fall. I was a bit annoyed but more ecstatic about the time. I didn't realize til a few moments later that I had two flats. With one spare tube, that put an end to my spin.
Later when I was changing the tires, I saw a very solid dent in the front rim and also a crack on the back rim. Time for new wheels.
After a bit of a search I found a set at Mavic's at one of my local shops, Corsa. I was able to get them immediately and get back on the bike too.
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