New Goals, New Race, New Coach

Here we are, one quarter into 2015 already!  A mere 5.5 months away from Ironman Louisville, so training has "officially" started (as opposed to the always-active I try to be).  I am trying to set some new goals for myself for Ironman; they need to be realistic of course but also lofty enough to really have me working hard towards them.

I'd like to PR the swim (so sub-1:07) and PR the run (I don't even want to say but honestly I've never had an IM marathon that didn't start with a 6, so...).  I don't really think I can PR the bike (which would mean riding sub-6 hours on a hilly course), but I'd like to ride really well and need to figure out what that means for me, at 45 years old, on a course that has so many hills.  As I get closer to October, I'll refine those goals based on how my training has gone.

So, cue the new coach; I finally asked the person I've had in the back of my head for years: Sean Clark.  For some reason I've always thought Sean would be the right coach for me, but I don't know why I've never acted on that.  I've known Sean more than 15 years, and Jason's known him for over 20.  He and his wife, Tara-Lee Marshall (yes, that Tara-Lee for those of you that know your Ironman history), run CMS Coaching over on the mainland.  They are a great team and I am confident Sean and I will work together to accomplish my goals.  Plus, they are both hilarious and awesome people!  They've been coaching athletes of all levels for years, and I'm super excited about it.  Already I'm a slave to my powermeter on rides and Garmin on runs - things I should have focused on long ago but it was always so easy to just go the pace that felt right on the day.

Spring is in full swing on the west coast, meaning you never really know how to dress for a ride.  Last week I was soaking up some glorious warm sunshine, then yesterday it was cool and rainy but by the time I had ridden back to town, it was warm and sunny.  At least I get good use out of arm warmers, vests, and then pockets to shove them into this time of year!

Happy training!

Sun's out!

Bike Fit Update

It was two years ago that I did a Retul bike fit with Noa for this first time, and I figured that since I was doing an Ironman again this year, I'd better check in with her about it again.  I am still really comfortable with my fit, but wasn't sure if there were some minor adjustments to be made.

I lucked out as I was over on the mainland for some work meetings, so threw my bike in the car, and arranged a fit with Noa.  She now does fits out of La Bicicletta in Vancouver, it's a great shop so if you're ever in the area, go check it out.

All wired up for the Retul fit. The dots are LED markers
that are picked up by the sensor bar.  As I ride, they capture
3-D of my position, movement and pedal stroke.  They are also
placed on my arms, wrists and shoulders.

My bike on a stationary trainer, and the Retul sensor bar
in the background. Noa is analyzing data from my ride.

Overall, the process was the same as my first fit, but she thought it was time for me to be a bit lower so dropped my bars (along with a slight raising of my saddle height).   A couple of minor cleat position adjustments, and I was good to go!  

Being set up properly on the bike is huge, and millimetres really do make a difference in terms of power output and comfort.  Especially for a long event like an Ironman, where the bike is 180 km AND you have to come off it feeling good enough to run a marathon afterwards!  I'm satisfied now going into the season that my position is dialled and I'm ready to go!