Monday, August 19, 2019

The "Bike Monster" returns

Back on the East Coast the last two weeks after flying out to LA to help Anders post bike crash.  I've jumped back into my IM build and specifically my "Bike Monster" (20+ hours/week on the bike) training strategy.

In the first week back (Tuesday the 6th to Monday the 12th), I ended up putting in 417 miles on my bike including a 5:04:54 century ride (19.7mph/164 watts NP/160 watts AP), which is my best this year and very close to going sub 5 hours.  Very encouraging.

The last two weeks look like this (my traditional Sunday as the last day of the week):

TIME           SWIM             BIKE            RUN
23:16             9.8k            328(18:23)         10
25:45             7.0              359(20:17)         15

We are just under 100 days out from IMAZ, which we have now officially transferred to.  Since I have an extra 49 days to train, I'm currently looking at tweaking my approach on the bike (I really like the idea of periodic, full-on 100+ mile time trials like the 5:04 I did last Monday, but I'm not sure I can handle that each week, plus 350+ miles on the bike and building up my swim and run).  More on this as it evolves.

In any event, I'm well positioned for the 11/24 race!

Onward and upward!

Sunday, August 4, 2019

Big Update: Crashes, Surgery, Training, Racing Milestone, Change of Plans......

Sorry for the lengthy period off radio silence.  Lots has been going on over the two months that we've been back from Bolivia.  This post will hopefully bring you up to speed on where things are at!

1. Crashes/Surgery/IM plan changes

The biggest news, I guess, is the bike crashes that Anders and I suffered.  Mine not so bad, his of more consequence.

On July 16th I was at 58 miles into a 100 mile ride, rolling into a WaWa parking lot to refill my water bottles, and I had one hand on my aerobars when I hit a bump and went down hard on my left shoulder and hip.  I wasn't going very fast so minor road rash.  My shoulder sustained a Grade 1 Separation, which wasn't too bad.  My hip got a big hematoma, which finally, after about 3 weeks is slowly going away.  My TT bike's front-end got messed up but I was able to ride it home (bars pointed crooked) with my left arm resting on my right, due to shoulder pain.  Bike is repaired and after two weeks, I was able to start swimming again.  Run and bike only modestly impacted.  I was lucky (and dumb for crashing).

Anders, was not so lucky.  He was at mile 42 on the bike ride at Santa Rosa70.3 on 7/27 when someone dropped a water bottle right in front of him while he had one hand on his aerobars and was moving about 25 mph (he was having a great race having swum sub 33 and was on a 2:20 bike leg when he went down).  He went down hard hitting his shoulder, hip and head.  Thankfully, the helmet did its job but the impact fractured his collarbone.  I flew out to LA a week ago (I'm heading home tomorrow) to help and he had what appears to be a successful surgery to put it back together again last Tuesday.

He should be fine in the long run, but will have a 8-week or so recovery processes.  He can go on walks now, will be able to do light riding on the trainer next week and probably can begin jogging in 3-4 weeks.  Swimming will come last.

Not surprisingly, this means Barcelona is out for him, and given that I am likely to pull out of that race as well.  We are evaluating whether or not he can get ready for IM Arizona in late November, and if so, we will both probably make that our IM target for 2019.

Obviously, this is a real bummer given how fit he already was but he has adjusted to the new reality and focused on the comeback.  Bad injury for sure, but could have been a lot worse, so we are thankful it wasn't!

2. Training Update

Anders and I spent some time in Bolivia talking about my training approach for Barcelona (now probably Arizona) and decided on what we called the "Bike Monster" strategy.  Essentially, I'd build my 2019 IM build around my bike training and specifically, I'd build up to 20+ hours/week on my bike with one 100+ mile ride/time trial each week.  The swim and run would be more "fit in" around that foundation.  For the swim, my plan was to get to 40-50k yards per month by July and try to build my run up enough that I could run the half marathon at IMAC70.3 in September.  We believe that this will give me a good chance a qualifying for Kona--I'll share more on that plan when we get closer to race time.

Prior to the events of the the last couple of weeks I was executing well against this strategy.  Here are the 8 weeks (ending on 7/28) post Bolivia bike stats:

Week          Time       Distance     Average Speed      Long Ride Distance    Long Ride Speed

1                 17:22         287                 16.5mph                    58                             16.5mph
2                 18:47         304                 16.2                           86                             16.4
3                 21:06         350                 16.6                           84                             16.9
4                 20:21         336                 16.5                           91                             16.7
5                 19:16         338                 17.5                          100                            17.2
6                 21:15         383                 18.0                          100                            19.3
7                 21:01         371                 17.7                          101                            18.6
8                 15:35         269                 17.3                           74                             17.7

You can clearly see the nice fitness build as by week 6 I was doing 19+ mph for my long ride (the 18.6 in week 7 was the ride I crashed on).  Since my goal for my IM this year is to do 20+mph (5:36 split or better), I'm basically pretty much already there as with race wheels/tires and an aero helmet and tri-suit, I'll probably be at least 1mph faster.  so this has been a big success.

I started building my swim in July and was on my way to 40k+ when I had to take two weeks off for the shoulder problem.  I've started swimming again out here in Santa Monica and will ramp up quickly--no worries.  I'm also now staring to build up my run/hike volume.  Here are what the last two months look like:

                   Time (hrs)         Swim (k yds)         Bike (miles)        Run (miles)

June           103                           21                         1,385                     46
July            106                           23                         1,444                     70


3.  50th Age Group win!

I raced at the Belleplain Super sprint triathlon in June and won my Age Group for the 50th time.  this was a really low key short triathlon and I won my Age Group by nearly 20 minutes.  I finished 6th overall.  I also recored a 8:36/mile run leg so not so bad for me given my knee....

Onward and Upward!





Tuesday, June 4, 2019

Bolivia 2019: Successful trip--here's the recap!

Sorry for the late blog update.  We've been back from Bolivia for about a week now--thankful to be back to the land of safe to eat food (staying healthy "gut-wise" is a challenge in 
Bolivia)!  Our expedition was a blast and quite successful.  Let me update you with some of the highlights.

We landed on 5/17 in La Paz (airport is over 13,000 feet) and spent a few nights/days there in the beginning and in between summits.  It was very hard to adjust to the altitude--as we essentially came straight from sea level.  Everyone felt a little out of sorts and I basically slept at most 1-2 hours over the first three days.  

Here are some pics from the city:

The city sits in a big valley, surrounded by several Andean mountains near by:



This is a view of the "Witch's Market":




La Paz street scenes:



Here is some of our team (l to r): Andrew, Geoff, Eric (guide), Anders and Andy (guide).  Missing is Rick and our Bolivian guide: Javier....


We first left La Paz and went north to the Peruvian border and acclimatized on Isla del Sol, a beautiful little village/island on Lake Titicaca.  This is home to about 3,000 souls who live a simple, agrarian life (no cars!).  We had several beautiful, easy hikes (4-5 hours):

The "road" to our Ecolodge--we had to climb about 600 vertical from the lake to get there (not easy at 13,000+):


Eric leading the way:


Truly stunning vistas!


Pretty flowers along the way:


Hiking scenes:










Anders and I hanging at the "Lodge":


The team hanging on the shores of Lake Titicaca.  Being competitive guys, before long we had a skipping stone contest and a "who can hit the buoy way out there with a stone first" contest.  (Which btw, I won...):



Javier and I ending a great day!



We left Isla del Sol and travelled through Copacabana and eventually made our way to the Condoriri valley.  Here, the 8 of us successfully climbed Tarija (17,241 feet/5,255 meters) and then the team, without Javier/myself also climbed nearby Pequeño Alpamayo (17,618 feet/5,370 meters).  After discussing with Eric, I elected to just sumit the first peak as I was the slowpoke on the team and we were worried about getting stuck high up on the glacier with a storm coming in.

No worries on my part as it was an awesome day for sure.  Tarija had a very technical section (for me) that involved about 10-15 foot/8 inch wide ice bridge with hundreds of feet of exposure on both sides followed by a 60+% ice wall that I climbed with my front points and ice axes.  Exciting but scary for sure--especially coming back down, which I did backwards--no style points there!

The climb to Pequeño Alpamayo was very rewarding for Anders and the rest of the team and involved some class 4 rock scrambling and a 60%, multiple pitch Neve section.  All told, it took me about 9 hours and the rest of the team about 11.5 hours:

Leaving Isla--the increasingly old man and the sea:


Copacabana pictures:


You'd definitely pay the price to eat any of this....




Heading towards the Condoriri base camp...



Hiking in the valley....



The Condoriri Valley--amazing!!!! (Yes, it does look like this!)



 Anders on the approach climb to Tarija, through the glacier, as the sun is rising:

 The C Boys (again).  The steep climb to the summit of Tarija is behind us....


Might be a little hard to figure this one out.  This is a screen shot from my Go Pro and I'm on the final summit ice wall climb.  You can see one of my crampons front pointing and the world of course looks sideways as you ascend.  Ice axes above....several hundred feet of exposure below...My heart was in my throat!

 On the summit of Tarija! Pequeño Alpamayo behind me.


Behind me is Huyana Potosi (3 days later we would be on top of it....)


Javier and I on the summit of Tarija:

 A view towards neighboring Pequeno Alpamayo:


 Anders and team on final approach to the summit of Alpamayo (summit is behind the spur they are on here):




Javier and I heading back to base camp:







Tent life...


The night of the Tarija summit, despite being ever so careful, I came down with a bit of a stomach bug, which I dealt with via Cipro and Imodium for two days.  This plus the altitude ( I wasn't really able to sleep the first three nights) left me a bit out of sorts for pretty much the entirety of the trip (not really that unusual given how high we were right from the start).

Heading back to the trailhead the next day....


After summiting on Wednesday the 22nd (5 days after landing), we travelled to Huyana Potosi--only about 20 miles as the crow flies, but it took us 4 hours as we had to return almost all the way to La Paz, in route. We slept in a "Refugio" at the trailhead that night as we treated Thursday the 23rd as a bit of a rest day.  The next morning, we climbed about a 2 hour trail (+1,500 feet) to another Refugio this one wasn't and nice and had no working bathrooms).  Here we "slept" (not really) and woke up a 1am on Saturday the 25th and then Andy, Anders and I departed a little before two am.

Huyana Potosi is a 19,974 foot/6,088 meter peak that requires about 6+ miles of glacier climbing and some 3,200 feet of net vertical ascent (and about 4,700 feet of descent back to the trail head).  It's really big.

The first 3-4 hours were filled with beautiful climbing.  After a challenging rock scramble, that had several fixed lines, we climbed up a 30-40 degree glacier.  We could see the lights of La Paz below.  However, as we neared the cruz of the climb (60 degree, +700 foot headwall) the wind really picked up and I became very cold.  I had trouble regulating my core temp and was wondering if it made sense for me to try to tackle the icy/steep headwall.  We were above 19,000 feet at this point and I was no doubt impacted by that as well.

However, my rope/team mates, Andy and Anders, came to my rescue and helped me get some warmer clothes on--this is harder than it sounds on a glacier at altitude (I went to 5 layers including my big 850 loft down puffy).  This helped a lot, as well as all the encouragement they gave me.  I had to move slowly and rest from time to time, but after about 2 hours of zig-zagging up the super steep wall, we finally reached the summit (joining Eric, Geoff and Andrew).  This was an extremely satisfying peak to bag.  I had to dig really deep.  The exposure was sobering.  It turns out, this is the highest peak that Anders and I have stood on at the same time (we both climbed Aconcagua before, but summited a year apart).  HP is the second highest mountain I have climbed and Anders' 4th highest (although, he has obviously spent a lot of time higher than this in the Himal).

Truly great and epic day (took 11+ hours in total):

These are not climber graves (thankfully) but rather those of miners--this is a region where that was big in days long past.  HP is the big peak in the 2nd picture:




Here we go again!


Anders, early on summit morning, with La Paz in the distance:


On the head wall--side stepping required....



Eric offers congrats as I reach the summit! Andy and Andrew behind...


Anders on the summit:



We did it together--truly a  magical experience!  We brought a picture of the family to the summit as well!



It was hard to beat that experience and we didn't.  We returned to La Paz and rested there next day, Sunday, the 26th.  During the afternoon, we even went to a local English Pub and a pint and fish and chips.  I was toast after one beer.  That night, Anders and I stayed in and had room service while the rest of the team went out for pizza.  This turned out to be the wrong call as they all got very sick (Andy and Geoff seemed ok) and ended up throwing up for there next 3-4 days (Cipro to the rescue).

We drove the 6 hours to Sajama on Monday, but the winds were ripping (50+ mph) and forecasted to stay strong.  With most of the team being really sick (Rick stayed back in La Paz) it was a no brainer to pull the plug (even healthy, the conditions were not safe to climb in) and drive back to La Paz.  We returned around 8pm and with Judy's help back in the states, woke up at 12:45am for an early morning departure.  We had a safe trip back including a nice breakfast together in Lima, Peru before we split apart.

Tremendous trip!  Memories for a lifetime....and a final look at Sajama--which we left for others to climb!  


A special thanks to Andy and Anders for helping me through there HP climb--I could not have done it without my teammates!