Back in the saddle again...Totin' my old Apple Cider

So I have been dealing with almost a heart burn sort of thing every so often and thanks to Shailie, Lysanne, Coach Pat and a bit of research I believe we have it figured out. On a bit of a whim, we came to the conclusion that I had low stomach acid which would explain my slower then normal recovery, and may have initiated with the sun stroke early in the camp. Pat said in Chinese medicine PH balance is very important. Anyways an almost instant cure turns out to be a sip of Apple Cider Vinegar at any sign. I've been good to go since.

So Workouts, my cycling legs are recovering more now so I've had a number of solid rides. But it is my running that is in the swing of things. In the heat of the days, the guys and I have had some wicked fartlek runs along the dried up river bed that is suppose to flow through town. Had a solid run on the track. The workout was 4x[800, 400, 400] I know I may have over done it in the beginning running with company that are above me. But since this is the second track workout in a long time I really wanted to test myself.(The old reach for the moon fall in the stars scenario) Oh and ya I payed for it in the final repetition and a half.

We had a fun run today. (Well for the most part) Drove out to Sabino Canyon today for an hour base run. These trails are amazing! Winding through cactus. Hopping along river rocks along the only water I have seen since I've been here. Unfortunately on the way back Scotty rolled his ankle. Through a group effort and Austin's incredible strength/abs(Ha ha no serious, you should see these abs! haha.) we got him home and icing. Speedy recovery to ya Scotty, who is sitting beside me right now.

And he says he is riding tomorrow....

Well that's all for now,

tough climb tomorrow, I've iced, Epson salted and am due for a sleep.

Good night and good luck,

Andrew

Good day on the road, Tough day on ice and good day on the track.

FIRST OFF CHECK OUT THIS LINK: CLICK HERE. 2min into the clip. So it was a rough game, but the highlight would be the only goal by the Canucks and the 7 guys celebrating. I am the one with the 'A' 3minutes of Highlights and they included us. Awesome!

Anyway, We had the Shootout Yesterday and although I am still not 100% I managed to have a solid ride. Held in to the bitter end. Some fast riding. 100km+ ride, in 2hours and 40minutes. It is amazing how one workout can turn a camp around and send you in the right direction.

After the shootout we drove to Phoenix for a hockey match between the Canucks and the Coyotes. I went in with High hopes with there current track workout but it was a tough game. In the last 2 minutes we either wanted a goal or a fight. We got one and almost the other. But like on the clip above we achieved our other goal of taking our shirts off for the camera. Ha ha. I think this game is an example that everyone has a tough day.

And for today, we had a steady swim in the morning which included a 4x50y relay. Going for the mens 200m record I managed to swim a 22.5. We came up short swimming a 1.33 200. Not bad though. We will try again tomorrow. Track workout in the afternoon, keeping with the situation we did 10x 400m at 1500 pace. I ended up averaging 104-5's. So I have the speed still and it is nice to be back on the track.

Well I am eating lots,
Relaxing,
lets keep the ball rolling.
Ciao for now,
Andrew
PS. Photo's coming soon

Can I take the Heat?

With a tough week under our belts I am definitely feeling the legs. I have been here before so I am not fretting too much. But in the moment it feels like I will never feel fresh or "zippy" again. It isn't so much the heat as the dryness that is getting to me. I think I am drinking enough but I seem to struggle to get enough in me. I heard about the weather at home and was thinking hmm I could sure use some rain about now. Then again, I would have to clean my bike.

But not all is woe, I have had some solid workouts (Probably why I am in this state) Including some strong long rides and some solid running along the dry riverbed. Keeping it steady in the pool, loving the short course yards! Makes you feel so fast and is always a confidence boost when you hear your times.

Speaking of motivation, I have just started a book lent to me by my friend Jairus Streight. It is called 'Once a Runner' a novel by John L. Parker, Jr. I had heard of this book before and its ability to portray the passion of running.
So far soooo good.

Well I think I might get to that.

Recovery time.

Ciao for now,

Andrew

3 Down 28 to go

OUCH Tough start to the camp.

First day was a 5000 Yard swim with some Time trials. So it should be interesting to see where I was at the start of the camp and where I am at the end. Swam two TT's in the pool 100y free and 100 yard kick. 50.1 and 1.06 respectfully. Later we did a 3hour ride. I had planned for a 2 hour spin so it became a bit of a challenge with little nutrition and no sun screen. (It's not that bad)

Saturday we were back at Gates Pass for a 4 hour ride including 5x6min of efforts Scotty, Austin Aruss and I worked like a well oiled machine along rolling roads that stretched as far as the eye could see. At times it seemed demeaning as we were not sure we were actually making forward progress. But we mixed it up making the last one free for all to attack in the final minute. Long grind home for a rest. 80minute run followed it including 3x10min steady. Everyone was pretty out of it at this point and I was no different. Hip flexors cramped up near the end of the final 10min. Finish the day at the La Fitness gym with some VERY light weights. TOUGH TOUGH DAY.

Today we were back at Gates Pass. Only this time we did a loop that came up the back side. 500ft Hill Repeats. We did three 3.54k Repeats in total and the first was a Time Trial. I rode at 8.10 for the climb. I feel I paced it pretty well but there should be some room for improvement. It will be a good starting point and should be interesting to see if I improve on it. The Next two were in draft packs. We held about the same time but scattered as we hit the steep stuff. What an awesome climb. You really feel the burn. (In the legs not the sun) So on the edge of town riding home I blew a spoke on the front wheel. Luckily Austin waited up, called Pat and got a drive home. When I got home I drank and force fed myself, but ended up vomiting and passing out in bed. Got a bit of heat stroke but I should have plenty of time to recover as I lay here in bed.

Well time to force myself to eat again.

Hope all is well,

Andrew

What do you know, what do you say!

With a clear of the mountains early in the flight to Tucson, I am thinking of a number of objectives that I want to accomplish in this camp. It has been rather difficult to shake the final effects of the cold that has been making for some difficult training. I am sure I will sweat the final symptoms out of me. Tucson always makes for some amazing hard training, so most of all, I want to work hard. Get tough. Sounds like a Chuck Noris quote should fit in here. "Chuck Noris doesn't do push ups, He pushes the world down." Nice....

Anyway, I am very excited for this camp. I am heading down both with the senior group and the developmental group. Including most of the group in this video, I made this late last season by request but never got to posting it. So here it is:



So Just flew past Mt. Saint Helens.... Like in Maui I hope to keep a regular post going at least once every couple of days. I have two cameras with empty memory cards and I plan on filing them. But that is all for now. Till next time I bid you adu adu adu.

Ciao ciao,
Andrew

I totally dig this video

It's Your Ride from Cinecycle on Vimeo.

The Road

It has been a bit of a tough past week and a half or so. Ironically, after the last update I caught a cold that put me a bit out of commission. Thankfully, in the later part of the week I was well enough to play some catch up. Still with some lingering effects I am pushing forward with some strong training from Thursday and leading into the training camp in Arizona. Lots of running miles on the treadmill, in the pool and all the wonderful running routs I had missed so much over the past year. The trails are quite muddy but I feel like a kid running and jumping smack in the middle of puddles. I certainly don't mind it. So running is progressing nicely. I have the speed, I need some base.

Swimming...well not much to say except I'm simply maintaining. Swapping a couple of swims for some runs. So less mileage but trying and keep the quality up.

Cycling has been wicked. Bike is performing super well, in spite of the cold I've had some solid sessions including some great group OBB rides and a fun hard one today.

Well actually it was a bloody hard day in total. Began with a run on the treadmill including 20min build and 10 fast 40sec intervals at sub 3min pace + 2% grade. Couple of hours later we were out on the road. Some hill repeats on Observatory then 3 sort of race situations which were fun but hard. Nice to get some tactical riding in. Couple of hours after that I struggled through a lactic overload around the Cedar Hill Golf Course. Great trails, I need to run there more often. Anyway I am toasto!

It is 7pm I've eaten all I can eat, and I've been in bed for the last hour. Its either coffee or sleep for me now.

Ciao for now and Good Night,

Andrew