Because YOU Can!!

This week seems to be bringing a few of my friends to levels of anxiety only a first time triathlete can really relate to. I thought I would dedicate a blog to them.

It is one thing to be a runner, or a cyclist, or a swimmer. But to put all three together in one event, on one day, in one morning, all within the same few hours of waking up and crawling out of bed is not an easy task. Our muscles typically cry out, “What are you doing to me? Would you make up your mind which muscles you would like to use today?” Makes for an interesting argument in your mind. Or at least in my mind it is…

Why is this week in particular so stressful? Two major events are happening this weekend in the world of Triathletes… St Anthony’s Olympic Triathlon in St Petersburg, FL and AVIA Wildflower Triathlon Weekend in Monterey, CA. Some of those participating in the Wildflower Triathlon are taking on the long course, essentially a half ironman (1.2 mile swim, 56 mile bike, and 13.1 mile run). The others, as well as those heading to St Petersburg, will be completing an Olympic Distance triathlon.

My friends, all of them from Team in Training, are starting to feel the event anxiety. I want to assure you all this anxiety will pass. There are things you can do now and all the way through your event to help ease that stress. I am by no means a professional triathlete; I just know all the things that made me anxious before Nation’s Triathlon and how silly I felt after it was all over. I want to share a few things with you… Like all advice, take it or leave it, I am just speaking from my personal experience.

First of all… NO NEGATIVE NELLY’S!! Don’t let, even for a moment, a negative thought consume your mind. You have trained for this. You have spent hours in the pool/ocean, in the saddle on the bike, and running around town prepping for this moment. The only thing you need to do right now is RELAX! Let the event happen and allow your training to take over.

When you arrive on event weekend at the destination of your triathlon, don’t spend too much time mulling over the swim course. For those in St Petersburg, when you arrive, most likely sometime in the afternoon, the water will probably be a little more rough than it is in the early morning hours. Whatever you do, do not let it psych you out. Thanks to our local chapter and the fantastic staff we have there, you are in your age group waves and not in the TNT Wave. That is GOOD news. You will have the best shot at a great swim in your age group.

While waiting for your swim wave to be called to the start, whatever you do, do not panic! I vividly remember almost crying as I hugged my teammates just before jumping in the water of the Potomac: as if I was never going to see them again. Once I entered the Potomac I thought I was never coming out. Obviously I was wrong.

I won’t spend time sugar-coating the distance which most of you have probably only ever completed in the pool. It is long. It is not easy. If it was easy, everyone would do it. But, you are WELL TRAINED! You CAN do this. Just take your time. The more you panic the more your heart rate will go up and up and up. That is never good for anyone. There are lifeguards and support all over the swim course. If you need a break, take it. Just remember this phrase: “I am OK, I just need a break!” The lifeguards are there to help and will ask you if you are ok. If you panic, they may take you out of the water and you will not get to finish your race.

As always, we never can tell what the weather will do on event day. For Nation’s Tri 2010 it rained. No, let me correct myself… IT POURED!!! We were soaked to the bone before we started. Most of us were new to the longer distance on the bike and very nervous about riding in the rain. Well, to take the words a very wise coach once told me (she is always in my head repeating this phrase) “Suck it up sweat pea; it is still better than Chemo!”

Just keep reminding yourself why you are out there… BECAUSE YOU CAN!! There are so many people out there, over 900,000, living with or in remission from blood cancers. You give them hope every day there will one day be a cure.

So, to Brett, Stacey, Annette, Rick, Melissa, Tracey, Adrienne, Rob, Lynn, and all the others (sorry if I missed someone) heading to Wildflower and St A's this weekend... I will leave you with just one more thing from the TNT Cheerleader:

GO TEAM!!

PS: Just pretend you hear cowbells ringing as I shout out to you!  And, Coach Rob, remember, there is NO WALKING in triathlons!!!

The Wind: My Training Buddy (Or So I am Told)

Every once in a while I question Big Mac, newly renamed Coach McTorture since it seems so much more appropriate as we get into our longer bike rides.  Yesterday we had our 60 mile ride.  I will say, it was nothing to snicker at.  Even seasoned Century Riders would have had a hard time with yesterday's mere 60 mile ride...

Where to start... How about Friday night when I picked up my bike with my new gears?  I was all ready and psyched to go for training in the morning.  Since I could not wait to try the new gears out, I jumped on the bike as soon as I got home.  Just a quick 10 miles to change through the new cassette and see if I liked it.  We were scheduled for 20 bridge repeats at Lake Worth Bridge to begin our ride the next morning.  I did not want to get out there and not know my new gears personally yet.  Although somewhat disappointed with the price tag, I am happy with the gears.  

I have heard great stories about Racer's Edge (Boca Raton), but I am wishing I took the drive to J-Town (Jupiter, FL) and let them work on my bike... Probably would have been a few hundred cheaper.  Rather than just replacing a ring or two in the cassette, they replaced the entire cassette.  Not only that, but I could have gotten the cassette online cheaper myself and just had someone do the work to install it.  (The least McTorture could do for me since he insists on the Torture Method for Training.)    Did I mention I did not even get a discount for TNT??  Not going back to Racer's Edge, Sorry Coach Rob.

Back to the training... Up early on Saturday morning and out the door to Lake Worth.  I was actually very early, and that was good since the run they had that morning, Women for Women in Lake Worth, shut all the roads down, including the bridge.  So much for our scheduled bridge repeats.  After rerouting myself to get to Bryant Park (talking with 3 different officers and skating through the safety cones) I get the call that we were to reroute to Boynton Beach... At least the bike was still in the car.  Off to Boynton I go...

Jacey, Me, Leanne, Coach McTorture,
and Nikki McNugget

Our training plan changed with the run in Lake Worth.  Now were were not going to do any bridge repeats, but we were going to do long sprints down to Las Olas (with a quick SAG stop at Hillsboro Inlet Park) and back to Boynton.  I know what you are thinking... Drive, Andi... It would be so much faster!  (And the wind would not make a difference.)  However, Driving will not ready me for Tahoe, so I mounted the bike and off we went.

Before I start with the ride, let me explain the weather yesterday morning: Windy would be an understatement: 14-16 mph winds out of the ESE (crosswinds suck by the way).  I had to look at every flag we passed just to be sure I was really seeing the wind as bad as it felt on the bike.  It is one thing to have that wind battering you head on at that speed while riding.  It is another thing entirely when you are on A1A, among all the tall condos, on both sides of the road.  It is like riding in a wind tunnel.  Oh, let us not forget to mention when you have a clearing on the beach side you get that gust of 20-25 that likes to shift your front tire to feel like it is coming out from underneath you.  Not fun!!!

Our Ride on Saturday, 4/23/11 -
From Boynton Beach Inlet to
Las Olas( Ft Laud.) and back.

We ride in two to three groups usually.  Yesterday was no different.  At least for the first 40 miles or so.  The lead group (Kris, Jon, Jacey, Leanne, and I) went out pretty hard riding along for the first 10 miles at 18-20 depending on who was pulling.  Then when we hit Linton Road, about 7-8 miles into the ride, we sprinted to Spanish River.  Hard riding for 3+ miles.  Up to 22 mph for me, but not able to maintain that for the almost 4 miles.  I did however keep it above 20.  Then we backed it down to 18-19 (sometimes 20) until we reached our second sprint from Hillsboro Blvd to Hillsboro Beach Inlet. I think I maintained 19+ the entire way.  I was over 21, then dropped down a bit.  Then when I got my second wind, remembered the new gears, cranked it up and back up to 20-21.  I pulled into the inlet just after the speedsters (Kris, Jon, and Jacey).  Leanne was right behind me.  

After a quick Sag stop with our SAG MAN Mr. Bob, we were off to Las Olas.  Another 10 miles of battling the wind, and introducing cars and walkers and beach-goers OH MY!  Not a fun ride when attempting to keep pace with 18+.  Well we started off saying 20+ but the wind put that goal to rest really quickly.  We managed to stay well over 17 mph which was great with that wind.  We thought (or shall I rephrase that to we HOPED) the wind would be at our backs on the way home.  Not so much the deal!  As it often happens in Florida, and something my dad would always say: The wind was a shiftin'.  We were in for another 30 miles to home base with the wind against us again!  Joy!

I managed to somewhat keep up with, or at least keep in my sights, the faster crew of Kris and Jon.  But the rest of us were more lolli-gagging around at 17-18 back to Hillsboro Inlet Park.  Still good speed for the wind, but man, it was not an easy day.

SAG Stop with our Awesome Sag Guy, Mr Bob

After another quick stop with Mr Bob, our SAG guy, we were off to the final 20 miles home.  McTorture decided he wanted us to sprint one mile on, one mile off.  HA!!!  Well, we tried.  But that wind was kicking our butts something fierce.  We had to settle for just maintaining speed home.  No rider rides alone is our mission.  So Leanne and I opted to stay back with Judy.  Coach McTorture went off with the lead group for a bit, but then came back to ride with us and keep us at a min of 17 all the way home.  I will tell you that was the toughest 20 mile.  

At Palmetto Park Road I seriously considered riding to my house and calling someone to come take me to my car...  Like my bread that morning with my breakfast, I was TOAST!  My lower back was aching from being in the saddle for almost 3 hours at that point.  My neck was killing me from gripping the bars so hard having to fight the wind to keep control of my bike.  I was not in my happy place at all.  But, I pushed through and finished the ride with the team.  

Oh, but before I finish this segment... Remember how I said we have newly renamed our coach McTorture, let me explain...  We were just about a mile from the finish.  I had already started to sprint up to 19-20 mph. Coach rides up to me and says, "You see that next yellow sign, that is one mile to the finish.  Full out sprint to the end."  NO!  No!  I am not gonna!!!  I just shook my head because I could barely breathe let alone talk.  I hear him yell at me, "Don't shake your head at me!  And DON'T let me catch you!"  Crap!  What part of I just rode 59 miles against the wind both way makes you think I have ANYTHING left to sprint??

Jon found time to play even...

Being that I am well aware of Coach McTorture and his little saying "Pay me now, or Pay me later!" I just sucked it up and off the saddle I went to an all out sprint to the finish.  I saw my speedometer reach 23, cranked my gears down and kept pumping.  Oh, and if you are not aware of the last 400 meters or so, it is all up hill and into the wind.  JOY JOY!!  All I can hear behind me is "Buahahahahahahahahahahahaha!"  Scary he is, that coach of ours!

I am really trying to stay positive.  In my mind (as crazy as it sounds), 60 miles in Florida for us Flat-Landers is actually worth 100 miles in the mountains.  How so?  Well, not even taking into account the wind yesterday, we still peddled for 60 miles, and hard too.  Now, yes we have some nasty steep climbs in Tahoe, BUT, the upside is the 'downside'... we can coast down the mountains.  I can't wait for that.  So 103 miles, up and down hills (well, really mountains) we will be coasting for about a third of that, if not more.  I got this!!

Oh, and before you think this was the end of my day yesterday... let me tell you what the rest of my day was like.  So, you already know I don't just do this stuff for fun.  I mean, yeah, we have fun, but we are out here for a reason.  A great cause.  And part of our commitment is to raise money and awareness.  A while back, one of the teammates had a great idea to walk around with the tailgaters at the Jimmy Buffett concert and raise money.  Yes, i am sure this was well before she knew we would be hitting 60 miles that morning in training.  A few of us met up just outside of the concert and rode in together.  We were stocked with Jello Shots, Rum Punch, Leis, grass skirts, and all kinds of Buffett-ish stylings.  Did I mention the one whose idea it was to do this did not come out???  (But we cut her a break since she did buy all the supplies!! and Yes, We still love her too!!!  We completely understand her commitment to her family.... but STILL!!!  =))

Ready to Raise Money

After the 60 miles, a long shower, barely an hour nap, a very small lunch, we were off to 2+ hours of walking around with the Buffett Fans...  We did great and met a ton of really nice people.  I heard stories of friends and families who have been touched by blood cancers.  I am always amazed at how many people I meet that have been touched by this disease.  I suppose with an estimated 957,902 people in the United States living with, or in remission from, blood cancers (leukemia, lymphoma, hodgkin lymphoma, non-hodgkin lymphoma, or myeloma) we are bound to have a connection somewhere.  I heard stories of Sean, Austin, Charlie, and Judy... and those are just the names I received yesterday.  So many stories, and that is why we do what we do. Because WE can...  This is why I love The Leukemia & Lymphoma Society and Team in Training.  Together, we do good!!

But that was not the end of the day.  Jacey and I needed food, and a recovery beer or two...  So we went over to Bru's Room in Wellington/Royal Palm for dinner before heading home.  So glad we did.  Not only were the fried pickles, boneless wings, and spinach dip fantastic, the Sam Adams was good too!  As we were finishing up our dinner, two men sitting at the bar came over and introduced themselves, they had overheard us talking about the ride and the fundraising.  Turns out, one of these two very nice men was all too willing to help out if he could.  A very nice man who lost his wife to cancer.  He is very successful in life and loves to give back where he can.  When he sees a great cause he is all for it.  He was inspired by what Jacey and I were telling him about our day and wants to help.  He gave me his email address and I will be sending him our corporate sponsorship paperwork later today.  I love when you have an opportunity to see the goodness in people!  

“Love life, engage in it, give it all you've got.

Love it with a passion, because life truly does give back, many times over, what you put into it”

 ~ Maya Angelou

Individual Commitment to a Group Effort



"...That is what makes a Team work, a Company work, a Society work, a Civilization work" Vince Lombardi

Sunrise at the 2011
FAU Sprint Triathlon

Vince Lombardi was an amazing coach, with a ton of wisdom and an incredible ability to inspire a TEAM to victory. I often think of the many quotes attributed to Coach Lombardi. This particular one stood out for me this weekend. You see, although this blog is dedicated to my endeavors with The Leukemia & Lymphoma Society's Team in Training, not all of my days are about my training/participation in the endurance sports we dedicate ourselves to. Sunday was one of those days where it was not about me at all.

Sandra, TNT Teammate

Each 'season' the Society has teams dedicated to training and fundraising for events. This current season I am involved with the Cycle Team (as you know from reading about my many hours in the saddle). However, there are two other teams this season I don't often see: a Marathon Team that is training for the Rock n Roll San Diego Marathon and Half Marathon (I ran the half last year) and the Triathlon Team whose members are training for either FAU Wellness Sprint Triathlon or St Anthony's Olympic Triathlon. Sunday was about the Sprint Triathletes, many of which were competing in their first triathlon event. Oh, I remember those days of nerves and anxiety about open water swims... Oh, wait, that was only last summer... right!

Coach Rob, AKA
Coach Smack Talk



I am writing today about the team effort that took place on Sunday with these amazing people... the Purple People as we refer to ourselves. You see, it takes a unique individual to train for an endurance event. Even more unique to train for a triathlon. Add to this effort the fundraising and selflessness of the reasons for training and participating and you have one amazing character. Each Purple Person I have met in the last two years has inspired me in a different way. Sunday was my chance to show them how much they inspire me.

 

Very early in the morning on Sunday, before the sun even thought about peaking up on the horizon, I set out on my way to Spanish River Park in Boca Raton to watch the FAU Sprint Triathlon. This was the first time in over two years I was a viewer on the sidelines... I thought for certain I would be itching to be in the water, on the bike, or running through the park just watching these athletes go. However, after the training we had on Saturday, I was all to happy to take my place as a cheerleader for the Purple People.

Mikki, TNT
Triple Crown



With my cowbell in hand, pompoms in tote (one in my cap like a ponytail), and not to mention my voice (a voice accustomed to loud chants from years of cheerleading as a child) I headed to the beach for the swim portion of the triathlon. This was a super sprint triathlon so only a 1/4 mile swim in the ocean, a 10 mile bike, and a 3.1 mile run: Easy, right? That depends on who you ask!!!

These teammates of mine who I rarely have a chance to train with were amazing as I watched them coming out of the water smiling and running to their bikes. Many of these folks experience great anxiety over open water swims. I applaud them for conquering their fears and heading out into the ocean that early morning. I will say, the ocean was well behaved as there were barely even ripples let alone waves to compete with.

Chris, TNT Teammate



Out of the water & off with the swim cap as they trek their way towards transition. This is a bit of a difficult course for transition since you actually have to run under A1A through a tunnel to get from the beach to the park and transition area. Once there, it is on with the helmet & bike shoes, and biking off to a ten mile sprint.

One thing I should mention, I noticed as the swimmers were exiting the ocean fog had begun to set in around Boca Raton's coastline. This was going to make for some challenges during the bike course. But never fear, the Purple People are here! And they were not deterred by a little fog!


Me, TNT Cheerleader

I did not have a chance to see many of my teammates complete their bike portion; however, thankful to Jacey for her photography skills that day, I was able to relive a bit of those moments with them after the race. My post was by the finish line cheering our team on to a strong finish. That I did!



I believe at one point someone was trying to confiscate my cowbell. Not a chance!! Not only was I not giving it up, I am quite attached to my cowbell.  In all my cheering, I actually injured myself with the cowbell.  Later in the morning, I was actually given a second cowbell, and that just made me glow!

Leanne, Current TNT
Teammate



As I watched our teammates one by one coming around the finish line, I was not only impressed by their smiles as they approached their end, I was inspired by their commitment to this cause. None of these fine individuals gave up. They kept pushing to the end and even if worn out from the long morning and heat that was settling in on the early afternoon, you would not know it as they were dashing to the finish line. Inspired is an understatement.

Coach Big Mac



Even more to a testament of the things we do to raise awareness for this great cause, one of my current teammates (and Coach Big Mac) completed the triathlon just one day after the torturous bridge repeats and water tower climbs from Saturday. Impressive!

Often I am asked why I continue to work with LLS when I have the ability and training base to train on my own for these events that I love so much. It is more than just the shear fact that I may not actually work hard without the team behind me, it is largely due to the Purple People. This group of people, not just here in Palm Beach, but from all over the country, is an amazing group. They are selfless and inspiring. They are encouraging and tenacious. I am proud to be a part of The Purple Nation we call Team In Training!

GO TEAM!!!

Patience and Perseverance

I have never been one to have a ton of patience.  When I was a kid my parents could never tempt me with surprises, I would do whatever it took to get it out of them before they were ready.  Christmas? Forget about it! I was the first one to unwrap all my presents.  A tootsie roll pop never stood a chance with me.  Dessert is something you eat BEFORE dinner, right?

Coach Big Mac has been telling us all season to learn patience.  Not my strong suit at all.  I want immediate results, instantaneous speed. I mean, what is wrong with that?  NOW!  Not later!

So before I get to my point here (yes, I am going to make you ready the whole blog), let me share with you our training route yesterday.  Over and over again, I talk about the bridges and the wind.  Well, neither one disappointed us this weekend.

We began our training at Ocean Cay Park in Juno Beach.  This is a nice little park for a BBQ: I wish that was all we had planned yesterday.  The Team began our ride south to Donald Ross Road for bridge repeats.  At first we were scheduled for only 10 repeats; however, I spoke to Big Mac prior to training and we thought we should move the bulk of the bridges to the early morning due to the lighter traffic.  So 20 Repeats it was. (Or so we thought when we began our journey.)

I decided to make the repeats fun by seeing how fast I could get on the downhill without peddling.  Really I just want to perfect what I like to call the 'tuck n roll': hands in the drops, head down, elbows in, feet level, butt back, and coast!  (Not something we get to enjoy much in Florida, but it will help me make up time in Tahoe for sure!)  I could not seem to break 27 mph.  Tough day for speed.  I was on my last repeat (or so I thought) and decided this was it.  So as I reached the crest of the bridge, just before my legs were actually ready for the tougher gear, I switched up the crank to the big ring, jumped off the saddle, and pumped my way over the top with enough get-up-and-go that I hit 28.2 mph on the downhill.  I love speed!!

As I am getting to the bottom, I hear Coach scream out "Keep going!"  What?  I thought 20?  I just killed myself on the last one thinking that was it.  So, up and over we went for more!  Joy!!!  What was the coach's comment?  "Pay me now, or pay me later..."  We were scheduled for 10 more of these at the end of our ride.  Thinking ahead to how tired we would be at the end of 45 miles, I was oh so very happy to climb more now.  I think I got a few more repeats in before we finished up and started north for the rest of our workout.  Oh, you did not think that was all we were going to do, did you??

North bound to Hobe Sound we went.  Easy ride at first as we paced the less experienced bikers on our team at 15-16mph for the first several miles.  Once the faster group caught us, I jumped on the pace line with them and we were off to Hobe Sound at 20-22mph.  This is an uneventful flat ride; until you hit the water tower that is.  Do you remember the Water Tower?  I wrote about the tower a few weeks ago.  We just climb, climb, climb.  

Our goal was 12 repeats.  Not for this one!  I have been fighting the climbing all season.  Well, not ME, but my bike and my lungs.  I am thinking my size is really a problem here.  No, I am not saying I am fat!  What I am saying is Gravity is UNFORGIVING!  My weight and my heavier bike does work against me.  I need just a few more gears to get me up and over.  So I am thinking I need a change in my cassette (rear gears) to give me more room to shift and gain elevation easier.

After a brief sag stop for food, liquids (hydration not alcohol), and a little pep talk from the coach, we were off to head home.  First a quick sprint through the north end of Hobe Sound.  Coach Big Mac said quick sprint for a mile and a half then home... There is nothing quick about sprinting a mile and a half... It was tough.  Jacey, Gary and I took off at about 22-23 then we all slowed down.  Mind you were were at the end of a very tough training already.  To sprint to 22 mph was enough for me!

Time to head back to Ocean Cay Park.  Have I mentioned the wind yet?  Well, in the earlier morning the wind was almost null.  As the day moved on, the wind picked up.  The skies started to get a little more cloudy, too.  So we headed back trying to maintain 18 mph, but the wind blowing against us had a very different plan.  My gears once again started playing with me and I was unable to get into a comfortable gear for that speed and wind.  I was hurting just trying to peddle up to 16-17.  Now I know it is definitely time to get my bike tuned up and to change the cassette to add a few more gears for climbing.  

I managed to muscle through to the finish, as much as the wind tried to deter me.  When the finish was within sight, I decided to sprint to the end.  I was still against the wind, mind you; however, I cranked it up to 18 almost 19 mph.  Then, within feet of the finish line, a bug or something got down the back of my jersey and stung me.  I tried to swat it away, but it just crawled down farther and stung me again.  I could not get to my car fast enough to rip off the jersey to see what it was. Must not have been anything big, but it sure hurt like hell.  In any case, I still managed to finish about 50 miles and the last 15 against the wind was like climbing a hill the entire way. 

So back to what I learned about patience.  Yes, I always want everything NOW.  However, while I was completing my bridge repeats, it finally hit me why patience is so importance.  I have an abundance of speed on the down hill.  I can get scary fast, and quick.  Given there are a lot of long climbs in Tahoe (one that is 8 miles long) I have been learning to take my time and be patient with the climb.  Once I get to the top I will be able to crank up the speed and sail my way down to the finish.  Patience and Perseverance!

It is to the one who endures
that the final victory comes

Where else is patience and perseverance so important?  Our cancer patients can tell you all about this!  From the moment you hear the word cancer, you begin to count every second of every day.  In order to be considered "cured" or cancer free, it is (for most) a five year wait.  Five years in remission.  Five years of no relapse.  Five years of treatments, check ups, exams, chemo, scans, shots, poking and prodding...  Five Very Long Years!  Patience and perseverance are what it take to get there: for our honored heroes, and for us.

Patience and Perseverance have a magical effect before which difficulties disappear and obstacles vanish. by John Quincy Adams

I Feel the Need; The Need for SPEED

Let me just say.... I ROCK!!!  Ok, now that is out of the way.  Coach Big Mac offered a mid-week trip to the training grounds for a quick time trial and some speed interval training.  If you recall, my last time trial was 12:08 (Avg 18.79) for 3.8 miles a few weeks ago.  Well, tonight, after a long day at the office and after a hard training over the weekend, I did the same route, with a very nasty headwind I must say, at 11:35 (Avg 19.68 mph).  (Overall, 33 seconds faster than just a few weeks ago.)  Like I said, I ROCK!

After the time trail, Coach had me do a few speed intervals.

• 45 seconds hard core all out top speed
• 15 seconds recovery
• 20 seconds hard core all out top speed
• 2 minute recovery

I am not sure my speed on all of them, but I do know I kept it above 21 for the most part and even over 24 at one point.  You can say it, I already did twice... I ROCK!!!

I am really proud of myself.  You see, I have only been on the road bike since July 2010.  Last summer I had a hard time keeping up with the team at 17-18 mph.  To be able to get to and maintain 19-20 mph is great for me.  I am hoping by the time Nation's comes around I can take 10 minutes off my bike time. That is my goal.

By the way, did I tell you I ROCK!!!  (And I did not need my inhaler even once tonight!)

"Holy Hills, Batman!" Our Team Trip to Clermont (FL)

Wow, What a weekend.  I have mentioned it once or twice (or ten times, I am not quite sure) that our Team would go to Clermont, Florida (A.K.A. The Florida Alps) for some hill training.  Really, we just needed to get in some REAL hill climbing experience before our trip to Lake Tahoe in June. Last week I talked about how the flat roads of Florida, the winds, the bridges would all help us in Tahoe.  However, Nothing would prepare us better than training in Clermont with REAL hills and very steep climbs.

This was just a small part
of our shake-out-FUN ride...

A couple of the girls on the Team and I traveled our way north on Friday morning so we could check in, eat lunch, and rest by the pool before we took off to tackle some rolling hills on Friday.  We arrived about noon, and right after lunch we were by the pool relaxing until the rest of the team arrived.  Then it was time for wheels out.

Friday night's ride was just a shakeout 30-miler.  No real steep climbs.  I was still getting over being sick earlier in the week, but I opted to take the ride anyhow.  I got in about 22 of the 30 miles.  Not bad for recovering.  I did start and finish with the team; however, I took a longer break in the middle letting them go ahead for a few more miles.  I needed that break.  

This was just supposed to be an uneventful ride to acclimate to the terrain a bit.  Well, so much for uneventful.  Besides the bobcats, squirrels, and bunnies ('Oh My') we had a few other issues to deal with.  Two teammates bonked in the first five miles; our coach blew a tire (Tire Changing Clinic!!), and another teammate went to the hospital (he was released after fluid replacement - Heat is a bear!!).  Not a pretty start to what was only supposed to be a relaxing ride.

Did I mention this was also BikeFest Weekend in Leesburg?  Well, because it was, the hotel was booked with bikers everywhere.  Most of them had motors on their bike, not like us with the only motor being our own legs.  This fact did lead to some interesting comments after the ambulance left the hotel with a teammate inside.  I believe I heard one guy tell us "You know, it is much easier like this" as he pointed to his Harley.  Maybe so, but that would not help us much in Tahoe.

The rolling hills of Buckhill Road:
223' Elevation Gain, 11% Slope, 2.5 miles

We were supposed to be in bed no later than 10, but we didn't even eat dinner until 10 with all the excitement around us.  We were all in bed about midnight.  Thankfully, the whole Team slept in the hotel and no one had to stay in a hospital.

Early risers and wheels out at 7:30 am.  This meant waking up at 5:30-6 to eat and get ourselves ready.  It was going to be a tough 40 mile ride.  I will tell you, the 40 miles on Saturday felt like 60 miles, easy.  Due to the events of the previous day, Coach Big Mac opted to skip the first big climb of the day and let us warm up with easy rolling hills and small climbs prior to hitting Clermont's most notorious cycle landmarks better known as "The Wall", "Buckhill", and of course, "Sugarloaf Mountain".  County Road 455 was our "friend" of the day... well, that really depends who you ask.  All of these spots lived up to their reputation without question.

We started our ride with an easy 8 mile ride to Mountverde, FL.  This area is on the Southwest corner of Lake Apopka.  Beautiful scenery, which was a welcomed distraction from the crazy roller-coaster-like roads leading us there.  Being from South Florida and only having an opportunity to train on the very flat A1A, this was a great experience.  Yes, the ocean is beautiful (at times), but I would take the back country roads any day of the week over the drying salt air of oceanside A1A/Ocean Drive.

The one thing about training in Clermont, FL, you gain a real appreciation of gravity.  It is truly a Love-Hate relationship, I must say.  The one truth you cannot argue is "What goes up, must come down".  The 'Going UP' part is the hard (HATE) terrible truth we would all like to forget; your weight, the weight of your bike all works against you up steep climbs.  The 'down' side is really the UPSIDE... (Another appreciation gained for my size).

Almost at the top of Sugarloaf Mountain
Rd.  This photo does not do the the climb
justice: 207' elevation gained, 14% slope,
.73 miles long. 

After your climbs you get to coast.  Coast: What a concept to a flat-lander Florida girl; who, on a normal day of training, would stall completely if she did not continue to "peddle, peddle, peddle".  Coast...No, not that thing by the ocean, but the tuck and roll of cycling.  Tuck the arms in, get your head down, scoot your but back, sit your feet level, and let gravity do it's job.  I set a personal best in speed that day at 41.7 mph.  It was GREAT!  

I talked last week about the bridge repeats we add into our workouts to teach us climbing techniques.  After this weekend, the bridges are nothing.  We had climbs that gained 207' elevation in less than a mile.  This was Sugarloaf Mountain.  (A brief stop before we all took on Sugarloaf was an opportunity for me to drink my Celsius.)

The only thing that made this climb worth the pain was the view from the top. First, the view looking down at what you just accomplished; then, the view from the top of Sugarloaf overlooking Lake Apopka; and finally, the water station graciously provided by the residents there on top of the hill.  (The one photo I did take was at the "false crest" just over midway up the climb.) Oh, I cannot forget to mention (again) the 41.7 mph downhill: What a ride!!!

At the top of Sugarloaf. L-R: Jon, Jacey, Judy, Kristin,
Bryan, me, Leanne, and Sam.

After Sugarloaf, we were all but done.  Just a few more miles back to Mountverde, a few more climbs back to the hotel, then it was time for a cool down in the pool.  Fatigue was starting to set in with most of us.  I was all but done and we still had several miles left to go.  This was by far the most difficult, most trying training I have ever put myself through.  We started the day with some cool air, even goosebumps appeared on my legs on some of our faster downhills in the morning.  By the early afternoon, when we were finishing up our ride, we were at the heat of the day with about 92 degree heat and humidity.  YUCK!

All in all, the TEAM (Kristin, Jacey, Jon, Leanne, Judy, Sam, Coach Bryan, and myself) all finished the ride in Clermont.  Most of the team never walked a hill.  I will admit, I had to walk a couple.  The Wall was the first one: 135' elevation gained over only .21 miles with an 18% slope.  That was crazy.  There was one climb on Buckhill Road I just could not get up and over; another one where I stopped to get a photo (I am not counting that one); mid way up Sugarloaf (a brief rest and photo op); and, lastly there was one long climb at the end (only 4 miles or less from the hotel) where my body just said NO MORE and I had to dismount the bike and rest a bit.  (I was not going to the hospital.)

The Elevation Chart according to MapMyRun.com

I finished the ride, like the rest of the team, on the bike.  I rode into the hotel parking lot, stopped briefly for a fresh cold gatorade, took off the bike shoes, then straight to the pool where I paused only for a moment to take off my bike jersey (with my phone and Kristin's camera in the pockets) before jumping into the 70 degree water.  What a well deserved cool down after a very hard 40 mile ride.

So, will I do this again?  Of course I will.  I mentioned above our impromptu Tire Changing Clinic on our Friday night shake-out ride when Coach Big Mac blew a tire.  We optimized this opportunity to share a MISSION MOMENT.  This is when we talk about what has brought us all to this cause and why we do what we do.  I took this moment to talk about Courtney.  I told the teammates who didn't already know, she is the reason I got started in this cause almost two years ago.

When Courtney was diagnosed, I needed to do something to help.  I am not blood related to Courtney which means my ability to help was limited.  I decided to join Team in Training and raise awareness and money for The Leukemia & Lymphoma Society (LLS).  LLS is not federally funded.  100% of their funding is trough programs like Team in Training.  They not only fund research for cures and treatments, they fund patient care services to assist families who have been touched by blood cancers (leukemia, lymphoma, Hodgkin's disease, and myeloma).

As Courtney's treatments progressed, she started to develop side effects from one of the drugs which ultimately left her with neuropathy from the hips down.  Courtney has been in a wheelchair since January/February 2010.  She is a strong cookie and continues to fight: she will walk again and she knows this.  It is just going to take some hard work on her part to get there.

Courtney, my niece and my personal Honored Hero

After this happened, my goals for LLS and Team in Training began to change.  I not only want to find a cure, but until one can be obtained, I want better treatments for patients so they don't have to live a life of more suffering.  Cancer is bad enough... you should not have to fear the treatments as well.

My goal this season for LLS is to raise just over $2700.  You can see my goal meter above in my blog.  I would really appreciate any assistance my readers could offer.  Every dollar will make a difference, I promise.  You can follow the link to the secure site and make a 100% tax deductible donation today and save a life!

As for our training, we are back in South Florida for a few more weeks on the flat roads here, then off to Clermont one more time in May (to conquer ALL of the hills this time), just four weeks shy of our trip to Tahoe to participate in America's Most Beautiful Bike Ride (103 miles around The Lake).   We are almost there...

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

Galatians 6:9

Hills in South Florida??? Ha!!!

Many of you may be wondering "How in the world does this Florida girl plan to do 103 miles on a bike in mountainous Tahoe (CA/NV) when there are no hills, let alone mountains, to train on in South Florida?"  Well, let me tell you...  

There are three things in Florida we have (I will explain how all three are helping in this effort):  1) WIND, 2) BRIDGES, 3) FLAT ROADS.

Just because I know you are curious, I will start with #3 and work my way back.  I am sure you are saying "How do flat roads help you with HILLS?"  Coach Bryan (AKA BIG MAC) has explained this one to us a few times.  Since we have flat roads in Florida, we train to ALWAYS peddle.  We never coast (or we stop).  This is an advantage over the not-so-flat part of the country because we are building our cardio for a 40-60 mile workout of continuous peddling, not just 20-25 miles peddling and the rest coasting.  Yes, the climbing is a different story, but cardio workouts that can sustain over longer periods of time will benefit us riders who don't have hills for training.   Bare with me, I will tie this into our training in just a few moments.

Lake Worth Bridge (EB Side)

The second thing available in Florida that is helping our conditioning for Tahoe is the bridges we have.  Over every intercoastal waterway there is a bridge.  Some are more steep than others, but all have a climbing factor.  What appears to be our 'training' bridge is the Lake Worth Intercoastal Bridge.  This one is a bit odd as it is more steep on one side than it is on the other.  Either way it is a great workout just getting in as many bridge repeats as possible.  Now, this bridge has nothing on the hills in Tahoe, but after several repeats in a row, you feel like the bridge is getting more difficult to climb each time.

Now let's talk about the wind... What did Coach Big Mac say?  Oh right... "The wind is your friend."  Some would say he is lying, and even I have said that while fighting the wind; however, (and don't tell him I said this) he is correct!  Fighting the wind can give you the perception of fighting a hill.  (Add in the constant peddle peddle peddle and you have one heck of a workout!!!) I have found myself (more than once lately with this wind we have had) feeling like I was climbing a hill yet I was on a road that was flat, even sometimes slightly down hill.  Crazy feeling, actually.

What does all this mean?  Flat Roads + Wind + Bridge Repeats = HILL TRAINING....

Well let's take this weekend for example...  Here was the work out (handed to us on a printed cut out just in case we forgot half way through...)

• 5 Bridge Repeats = 2.5 miles
• Ride from Lake Worth to Boynton Beach Inlet = 5.7 miles
• From Boynton Beach Inlet, back to Lake Worth Bridge = 5.7 miles
• 16 Bridge Repeats = 8 miles
• Ride to Palm Beach Inlet = 12 miles
• From Palm Beach Inlet back to Lake Worth Bridge = 12 miles
• 9 more Bridge Repeats = 4.5 miles
• TOTAL = 50.4 miles

A look from Spooner Junction...  All UP HILL!!!

Ok, so let me start by saying I did not complete the entire training.  (I did complete 44 miles and 20 total repeats for a total of 840' (less than 1/3 of Tahoe) climbing)  The heat added to the day and even though I was hydrating, my body was done after I returned from Palm Beach Inlet.  However, let me tell you, my ride to the inlet in Palm Beach was fast, holding on with our Elite Riders at an average of 19-20 mph.  I lost them at the very end. =(  Considering I was barely a 17 mph average ride last summer, to hold on (and even pull) at an average of 19-20 is an amazing accomplishment for me.  THANK YOU, BIG MAC!!!

Let me also explain my ride back from the inlet, and another reason I opted to not finish the bridge repeats at the end...  My Coach decided he wanted to make me BONK.  What does that mean?  basically, he wanted me to work out so hard that I got sick (he wanted me to puke!!!). He was CLOSE to succeeding.  To begin our ride back from the inlet, Big Mac decided to let me enjoy a scenic and relaxing route where we averaged about 15-16 mph.  Then it was time to turn up the FUN, he said.  HA HA HA!!!!  Big Mac had me sprint from flag to flag on the  Beach side of A1A in Palm Beach.  These were short sprints, but he wanted me at 21-22 mph.  Did I mention I have asthma??  Ya, I think he forgets that!  (JK!!)  Did I mention we were against the wind??

I any case, on the way back we had a few sprints up to 21-22 mph, then along came this elite group of riders at 23 mpg...  I was on a sprint, so Big Mac says 'GO FOR IT'...  I grabbed on the the end of the line and held on for as long as I could.  I was impressed that I was 22-23 mph for quite some time... a few miles that is.  Then on a slight uphill, not much,but enough to bite you when you are not looking, I dropped to 22mph and the elite team lost me... (they took that hill at 23 and never looked back).  Either way, I am definitely improving as a cyclist (Don't tell the Coach, he will say it is all him!!! ;-) )

AMBBR Elevation Chart... YIKES!!!

So where am I going with all this related to how I started this blog?  The consistent peddle-peddle-peddle we do on the flats, bridge repeats where we can fit them in, and fighting the wind daily is making me a better rider and preparing me for the 2600' of climbing in Tahoe.  Did I mention there is an 8-mile climb in Tahoe???  (Look at the graphic and search for Spooner.  That's it, the spike at the end, the 80 mile marker... adding insult to injury!  YIKES!)  Yes, I am a little scared by that!!!  One of the coaches, a great/strong rider told me it took him 2 hours to complete that portion of the ride... OH BOY!!!!!!

This weekend we are off to Clermont.  We wil have 2500' of climbing within 40 miles in Clermont.  Did I mention the 2600' of climbing in Tahoe is over 103 miles??  Ya, a slight difference there... Seems like there will be a lot of down hill time in Tahoe that we may not enjoy in Clermont. You know what I say to that?? Bring it on!!!  There is not a hill I can climb that will even slightly compare to the 'hills' our honored heroes face every day battling their blood cancers.  

Every day is a new challenge for our honored patients, our honored heroes.... why should my life be any easier?  Coach says, "If you think training for an endurance event is hard, you should try chemo!"  He is right! I have seen what these treatments do to people, to kids.  I want to change that.  You can help...  On this page you will find a link to my fundraising page.  This is a secure site you can use your credit card to donate.  I am donating my body (in more ways than one as I also donate my platelets), I am asking you for a donation that could equal one fast food lunch, a 6-pack of beer, a bottle of wine...  All of which pale in comparison of saving a life!  Every donation can help!!!

I will leave you this week with this... one of my all time favorite quotes from an amazing woman:

You gain strength, courage and confidence by every experience in which you really stop to look fear in the face.  ~Eleanor Roosevelt