Mimi 70.3 Race Report

Participating in an Half IronMan did not start on Sunday. Training for 3 disciplines is time consuming. It requires the support of family, friends, training partners and coaches.

The last week is filled with anticipation and nervousness. Pep talks are given by coaches and friends. Re-assurance you have done all the work. Your body is ready. You are in control of your mind.

On race morning, I woke before the 4:00 AM alarm clock. A last note from Michael: “Swim like a dolphin, Ride like the wind, and run like a Mustang!” Since my wave starts at 6:45AM, I have time for breakfast: superfood, toasts and eggs. Last check to ensure I have all my gears and that my tires pressure is adequate. It is still dark outside and time to ride to the reservoir.

After transition is setup, I went for a short run. This is a great way to find a potty away from the transition area. The sunrise was spectacular. Hot air balloons were setting off for their journey. A beautiful sight…

Good news. We can wear our wetsuit. 6:00 AM, it is time to make my way to the waterfront and warm-up. The course is well marked. Since I got off course in the last event, I made sure I could see the color and number of buoy. 6:40 AM, this is yet, time to line up in the water. There are lots of people in my wave as they combined the women 40 to 49. 6:45 AM, here we go.

The start of the swim is always chaotic. It is also the best time to draft on the feet or hip of other swimmers. I find my space and things are going well. Half way, the next wave (of men) is passing me. One guy pulls on my calf to go by me. He is swimming too fast for me to return the favor. Out of the water, I reach my first goal – swim in 42 minutes. Yes, I am slow! For once, I don’t feel dizzy.

After a quick transition, I am off to my favorite event – the bike. At 7:30AM, the temperature is still great. The bike course is a fast one. I drink every 5 miles and eat every 40 minutes. I keep a good cadence to save my legs for the run. But at the end of the ride, my quads are tight. I reach my second goal and average 20mph on the course.

I enter transition and realize my Garmin is off – it takes a while to locate satellite. It is 10:30 AM and the temperature soars to at least 90 degrees. I remind myself to take it easy the first few miles and build up as it goes. I also take salt tablets to replenish my electrolytes. The beginning of the run is a little downhill and I am right on pace – 9:15. That is when disaster struck, both hamstrings cramp up and I find myself down on the ground. A massage therapist attending the course comes to my rescue. She works mostly on my right leg and offers water. I finish the first mile in 16 minutes.

About 5 minutes later, my left hamstring cramps. Again, I find myself on the ground. I can only wait until it goes away and I can’t even walk to a post to do the relaxing exercise. After 30 minutes, I finally reach mile 2. I am extremely disappointed. I am ready to quit, especially if I cramp again. I have a lot of negative thoughts. The only positive one that keeps me going is my family. I keep on taking salt tablets every mile and take my time through each aid station. I walk and run. As the miles pass by, I start feeling better and can run a little faster.

The day ends just like it started with a beautiful sight, my family! I reach another goal. I finish the race. I am an IronMan(Girl).

New Website

Stay up-to-date with the latest and greatest happenings with Bold Multisport.

http://boldmultisport.weebly.com/index.html

Summer session starts the week of June 13th. More information coming soon!

Swim Workouts Week 9

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 3 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 4X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1500 M

FRIDAY ENDURANCE SWIM

• Warmup: 400 Meters (100 free/100 nonfree/100 kick/100 free)
• MAIN SET:3x500 meters -start out easy and then build each 500. You should decrease in time for each 500. Rest btwn each 500-25 seconds
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)

TOTAL: 2200 M

Week 9 Locations

Week 9 Locations:
Tuesday: Waneka Lake (7am/9am/6pm)
Wednesday: East Boulder Rec Center 6pm
Saturday Long Run: Waneka Lake 8.30am
Departure for long ride on Saturday/Sunday: East Boulder Rec Center Time: TBA

Week 8 Locations

Workout Locations Week 8

• Tuesday Workout: Centennial Middle School 6pm
• Wednesday Workout: East Boulder Rec Center 6pm
• Saturday: Dick Flat Out 5K-Flatirons Shopping Mall
• Sunday: Long Ride to Carter-starting from Tom Watson Park (Time TBA)

Swim Workout Week 8

MONDAY-EASY SWIM WORKOUT

WU) 300 your choice

MAINSET

• 10 x 50 alternating 50 kick/50 free
• 2x200 pull-all steady effort working on feeling the water and hand placement. Pull though

CD) 300 your choice

TOTAL : 1500 meters

FRIDAY-ENDURANCE SWIM

WU) 200 easy swim, focus on form. 4X 50 in at a hard/tempo effort

MAINSET)

15 X 100 in on 15" rest. This is good for half and full ronman- to learn

this feel for pacing and to also learn to concentrate on holding

form when fatigued.

CD)

2X 100 pulling

TOTAL: 2000

Week 7 Weekend Rides

Weekend Rides:

JAMESTOWN

Saturday 9.30am : Leaving from Terry's house (email me for direction)

Sunday: 9.00am: Leaving from Amante

Long run this weekend: 75 min. The goal of this workout is just to get time on your feet.

My First Time Trial-R. Dickens

My First Time Trial

By Roger Dickens

The day began around 6:30 when I awoke thinking "well, here we go." rice bar for breakfast, one more check of the start time and hoping that maybe I had been DQ'd before it ever started. Felix was meeting me at 7:00 for our long run for the week. We were going for 50 minutes. Two main reasons for this. I knew there was no way I would want to do it Sunday after this time trial and mostly so that I would have an excuse of "I already ran too." 8:00, run complete, check email, nothing saying it had been canceled. The run was nice and easy, sunny, temp in 50's, no wind. 8:20, I better get ready for this thing. What do I wear? I'm gonna be out of place. So, I go with what Rachel would surely shake her head at probably not be seen with me. Long sleeve blue shirt under the red US Soccer training shirt, I'm the US and the course is Ghana, surely to beat me in the end.. At least I'm patriotic. 8:32, "CRAP, I need water, Rachel took the Murano, will my bike even fit in the Honda?" Side bar (why does honda make the accord so that the whole back seat folds down, but the hole is only like 2 feet wide?) I'm trying to get it in, but it's not going. Surely, this won't be the reason I can't do this stupid thing. Finally, a little shoving and tilting and it's in. Roll out to check in. First step out of car, look around, no way i belong here! Where did this wind come from? Finally I see Megan and some fear subsides. First thing she says "what are we doing here?" Fear back. There's Shannon, calm, cool, worry-free. JERK! Check in complete. She says attach the chip to the front tube. Front tube? It's inside the tire. What does she mean? Crap. Really. tube? where's Jenni dammit! Ok, calm down. I can at least start getting ready. Bike out, front wheel back on. Procrastinate. Look around some more. Small punk kids that are ready to kick my ass! Pointy helmets. wheels with those cover things on them that covers the spokes. Great. FINALLY JENNI SHOWS UP! HELP! She calms us down and gets us ready, after a little potty break. Some dude comes over, and I use the term dude on purpose. Long hair, full beard, scarf and bike uniform of some team. "Hey bra" he says, "i've got an F85." I think to myself, "great, what the F is an F85" but "cool, that's neat" comes out of my mouth. "How do you like it" he responds. Silence. "your bike dude" he quips. Oh, right. My Felt F85. "i love it, i wore the red shirt to match." He laughs. I think he must be stoned because no way was that funny, and this is boulder. Jenni takes my number and crumbles it up. "YES, this was one big joke and we aren't really doing it." "Bend over" she says, apparently, you are supposed to crumble up your number. Rookie. Warm-up and head to the start line. We get in line, do some stretching, look around, looking at people that there is absolutely no way they should be in citizen race, but I think to myself that they come to this to feel good about themselves. I kicked ass in the citizens race because I would have gotten my ass kicked where I should be racing. welcome to Colorado! finally make it up to the start line. 20 seconds left. I don't want to clip in. No. 111 almost fell off the line because he couldn't get going. didn't want that to be me. i hear "ARE YOU ROGER!" Apparently the starter guy wanted an answer. "I guess so" I mumble back. 5...4...3....2...1 GO! I'm off, slowly. Damn wind. this hurts. I'm breathing heavey within the first 100 yards. Nerves are killing me. I just keep watching Shannon in front of me. Just take it easy. Bam, rider number 1 passes me. one of those "i'm awesome because I have a pointy helmet in citizens race" guys. I laugh, thinking I might get in trouble if I make them wreck, but that would require me catching them. not gonna happen. Finally just before Nelson Rd, I settle down. Turn on to Nelson. This is my spot to hit it. And I do. I speak to Shannon as I go by letting him know that I have to take advantage of downhill. Feeling great. half way down nelson, did i even start my watch? Nope. Dumbass Redneck! Start. There's Megan. Just a simple Hello because I can't breathe and talk. on look, a little uphill. I hate Nelson Rd. 75th. Hard right. I actually lean a little, looking like I know what I"m doing. Clover Basin. I could just turn and be home in two minutes. But I see Jackie, so I think I'll just stay here and take it easy. 75th is pretty easy. But I start thinking that I think my privates are numb? I can't feel anything. Sorry Rachel, not sure what marriage will be like now. I take it down a notch, knowing Niwot Rd will suck with the wind. Niwot Rd turn, some punk kid passes me. I swear his bike has a motor. Wow, this isn't bad. smooth, easy cadence going. BAM! HOUSES GONE! HELLO WIND! Start looking for the gears, shifting, breathing, dying. Jackie pulling away. Head down. I'll count to 60 and then look up. BAM! WIND. I swear I'm at a dead stop. Look up, still can't see the turn. Head down, 60, head up, still no turn. I repeat this until I hit the turn warning indicator on niwot road. turn, start hitting it hard. BAM WIND. &*^&*^#( Stupid Wind. slow down. Ok, here's the down hill, I can hit it now. BAM WIND. first look at watch. "WTF? I'm really only going 11?" take it easy again, I'll wait for the second downhill to the finish. There it is. Hit the Pedals. BAM! WIND! 500 meters. Little more than one lap of track. I see Jenni's car in the parking lot at the finish. Cheater, she drove down. She could have run. Lazy! I see Mimi, Jenni, Matt on the side. 200 meters? Really, it took that long to go 300 meters. 10 feet from Jenni and group, I finally hear them "GOOD JOB ROGER!" A little smile and nod. Exactly what I needed for the last 50. FINISH.

I'm extremely happy I did it. It was harder than any running race I've done. Being the anal accountant, it will be good to have a true beginning point. At the end of the season, I can do it on my own to see the improvement, or just wait til next year. Either way, it was fun. I'm glad I let Jenni, Megan and Shannon convince me to do it. I obviously can't improve without challenging myself. I have no idea what my time was because even when i finished, i forgot to hit stop. But it still was only about 3/4 of the race anyway. I went back down to cheer on Shannon and Megan at the finish. My only reaction when Jenni asked "how was it," "F me!" but now, i had feeling back where I had once lost it and it felt like swollen apples! I love blood flow. Rachel, I'M BACK!

Haystack Mountain TT

Preregistration ends on Thursday! Sign up now. (Citizens Catagory!)

http://gsboulder.org/2011-haystack-mountain-time-trials/

Week 4 Swim Workouts

Monday Recovery Swim.

• Warmup: 300 Meters (100 free/100 choice/100 kick)
• MAIN SET:
  • 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
    • (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25 M high swingers/25 M free) x 2 reps
  • 2) EASY SWIM +PULLING: 100/200/300/200/100 100 + 200 are just easy free with the 300 pulling with pool buoy and paddles. Recovery is 10 seconds/100---i.e 100 = 10 sec and 200= 20 sec etc etc
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
• TOTAL: 1700 M

Friday Endurance Swim

• Warmup: 300 warm-up with 100 freestyle, 100 backstroke, 100 kick.
• Mainset:
  • 6x200 straight freestyle. This is not about speed. It is about getting through each 200. 30 sec rest in between each 200.
  • 6x50 Easy down (25)/Hard back (25) 10 sec rest between each 50
• Cooldown-300 cool-down with 50 freestyle. 50 choice, 50 kick, 50 free.
• TOTAL:2100

Wednesday Bike Skills Clinic

Cari Higgins will join us at 6pm Wednesday for bike handling skills! Check out her bio here:

Week 3 Swim Workouts

Monday Recovery Swim

• Warmup: 300 Meters (100 free/100 choice/100 kick)
• MAIN SET:
• 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (checkout this video for a demo of each by Dave Scotthttp://www.youtube.com/watch?v=GUULNJEdKU8) (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25M high swingers/25 M free) x 4 reps
• 2) PULLING: 2 x 200 straight pull will pool buoy and paddles
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
• TOTAL: 1600 M

Friday Endurance Swim

• Warmup: 400 Meters (100 free/100 nonfree/100 kick/100 free)
• MAIN SET:3x500 meters -start out easy and then build each 500. You should decrease in time for each 500. Rest btwn each 500-25 seconds
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)

TOTAL: 2200 M

Wednesday Workut + Bike Maintenance Clinic

This Wednesday, after the ride/run, Jason Emmanuel of Specialized Bike will be working with the group on routine bike maintenance skills/techniques.

We will be starting from Monarch High School for our hill session. We will also be doing a short run after the workout. PLEASE be ready to roll out at 6pm.

See you soon!

Week 2 Swim Workouts

Monday: Recovery Swim

• Warmup: 300 Meters (100 free/100 choice/100 kick)
• MAIN SET:
  • 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
    • (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25 M high swingers/25 M free) x 4 reps
  • 2) PULLING: 300 straight pull will pool buoy and paddles
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
• TOTAL: 1500 M

Friday: Swim Endurance Workout

• Warmup 300 with 6x50 as 50 free/50 non-free
• 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
• 4 x 25 all out
• 300 cool down 100 kick/100 free/100 non-free
• TOTAL: 1700 M

March 23rd RIde Route

Below is the link for the ride route and an article on the Perfect Pedal Stroke.

Ride: http://www.mapmyride.com/routes/view/30204088/?open_ive_done=1

Article: http://www.bicycling.com/training-nutrition/training-fitness/perfect-pedal-stroke

Looking forward to seeing you all tonight!

Jenni

Here we go!

Multiport Season 2011 is here!! Please check your email for the schedule information-both general and for Week 1. Also, please check out and join our Facebook page:

http://www.facebook.com/home.php?sk=group_157920364265116&ap=1

Locations for Week 1 Workouts:

Tuesday: Tom Watson Park @ 6pm

Wednesday: East Boulder Rec Center @ 6pm

Saturday: Tom Watson Park @ 6pm

Swim Workouts Week 1:

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 2 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 3 X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1200 M

FRIDAY SWIM WORKOUT

1. WARM UP 200M--1x (25 FREE/25 CHOICE/25 DRILL/25 BACK) 100 M SWIM
2. 500 M--TIME THIS 500 M AND RECORD THE TIME. THIS WILL BE YOUR BASELINE 500 TIME.
3. LEG KICK WORK 3 X 100--50 KICK BOARD/50 SWIM
4. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1200 M

See you all soon!

New Season Starting Soon

Long time and no updates!! But now we are back and reason for a fresh start! The new training season starts March 23rd--almost 2 weeks away. Space will be limited this year, so if you need to register or have questions, please email me at jenniferkeil11@gmail.com.

Looking forward to longer days, bike rides, and a new season!

Jenni