Sunday Bike Ride

Sunday was supposed to be my rest day. Saturday I didn't go for my ride because I had a swim class in the afternoon and then work, so I skipped the ride and decided to do it Sunday, depending on how my body felt.

So Sunday, the weather is awesome and I couldn't pass up a day like this. So I decided to bike to the Bike Ride, to get my bike looked at (the seat adjusted possibly and to look at my new pedals for any adjustments). On my way a woman and I made eye contact, we stopped at a light together on our bikes and we said hello. Our brief conversation led to her inviting me to join her friends for a bike trail ride in Georgetown. It sounded like a great idea so, of course I went along.


Shurouq. her two friends and I met up in Georgetown and off we went on the Capital Crescent trail. I was the only one on a road bike, as the others were riding mountain bikes, but we stayed on the paved trail. It was scenic and felt so great. I fell once on the way due to some ice, and I was trying to avoid a few people who were coming in my direction as the snow was on the trail on their side. So, I was locked in and couldn't unlock in time so down I went. When I got up, my handlebar had shifted and my knee was bruised. I knocked the handlebar back in place and off we went again. We rode about 9 miles on the trail and then stopped in Bethesda at the Whole Foods to sit on the steps outside and have our lunch. The company was great, but soon it was time to head back.

On the way back, I got a chance to really fly on my racing bike...wow phenomenal feeling. This is where I now need to mention my second fall. Luckily it was not when I was going at high speeds, but it was almost at the same spot. This time the bike and I slid on the ice, and I rolled. It must have looked worse than it was as my new bike friends rushed to me to ask if I was okay. I really was fine, so off we went again. My third fall happened after we left the trail. My cleats had locked in and I didn't realise, so I braked and was ready to put my foot down, and there we were (me and my bikr) heading to the pavement. This fall was not nice, I might have bruised my hip and sprained my wrist in the process.

The other two friends departed and Shurouq

I also had a minor bike issue, which must have been caused by the last fall. My back wheel came right off, but luckily I was in a stopped position when I realised, so Shurouq helped me fix it, and off we went. We didn't catch the Bike Rack before they closed, so we headed on to Takoma, where we parted ways.

I must have covered about 30miles in total. Looking forward to my new bike computer so I can properly estimate. Now what a bike ride!!!

Swim clinic with Tri Unify

On Saturday, I skipped my bike clinic Multi-sport clinic in order to attend a free 2 hour swim clinic with Tri Unify. It was well-worth it! Coach Jeff Brown is excellent at what he does. We started off on the pool deck, practicing technique from head to toes and then, three rows each in 10-12 feet of water, it was time to dive off.

Ok, now I cannot swim an entire length of the pool, but it was that time. Looking back, I was either brave, a bit of a risk-taker or just plain stupid lol. So before anyone got in, the coach asked if everyone could swim and indeed I said a little. So there was no backing out, I dived...yes DIVED in when it was my turn and almost got the end...so I doggy-paddled to the side and let the rope bring me all the way and came out and walked around...no swimming back the next length for me. The feed-back from this session was that I'm expending too much energy with my kicks and my breathing. True! The next drill, we worked on our kicks and learnt our feet should be pigeon-toed, with big toes almost touching and our legs straight. We went in with hand-floats and practiced and when that was done my thighs felt like they were on fire so note to self, I need to practice and strengthen my thighs with that drill.

To my delight, we proceeded to the shallow end of the pool. Now, this drill I totally appreciated. We made two facing lines (the group was about 14-16 persons) with the hand floats and pushed water back and forth to simulate open water and lots of people swimming hard and crazy. One person at a time had to swim through the turmoil and when it was my turn I made it to the end, after gulping some water in the process. So the lesson for this drill is to take your breaths with your head to the front and not to the side when there is so much choppy water!


Next, we moved on to slowing down, when to breathe and proper technique. The idea is to swim, fingers together, hands NOT cupped and both hands should NEVER meet. So they both should be fully extended at opposite ends of the body. Now, the length of your hands should reach as fat as possible, and when in the water, the elbow should bend and water should be pulled in, towards the body. Kicking, I learnt is not of great importance as the less you can kick, the more energy you can save. So, simple flutter kick to keep yourself afloat and also keep your chest forward and head down, but not stuck to your chin.

After I did the drill, the coach said I had perfect technique but need to work on the breathing so that I don't get tired so fast. PERFECT technique...what?!! I was shocked to hear that...wow. I feel now if I can get my breathing better..I'll be swimming like a fish in no time.

Those were the highlights, but such a great clinic. Going back to the pool sooooon!

Homesick

A few days ago, I felt this emerging sensation in my heart. I felt sad, nostalgic and overwhelmed. I texted my family back home to tell them hello and that I missed them. Shortly after they came online and while I was talking to my sister, I started to really miss everyone. She was telling me of the antics my parents were up to. (*sigh). (pause, let me change this song...damn, its just dragging me further down [run- by Leona Lewis].

Ok, as I was saying...yes so I just started missing my family lots and lots, intensely for the first time in the four months since I've been here. I feel like my little sister is getting older without me and everyone's life is speeding away. I'm here, and they are there. So my girlfriend says it is normal to feel this way. I'm sure she's right but I'm not one to feel sadness too much. I always aim to balance my emotions and stay positive and forward thinking. Plus, I don't like pity...and I don't want anyone feeling sorry for me...and be like "Oh Neisha, it will be alright"

Well such it is...I guess it will pass. Bedtime

Run workout (10min mile)

Sunday, I went to the track near home for a run. I ran 2 laps for warm-ups and then stretched. I didn't exactly plan how far I was going to run, but my target was to run for 30mins. I started and by the 3rd lap I was feeling it in my shin. I had suffered a shin injury playing soccer in high school, and that had prevented me from running track in college. So I've always been concerned when my shin starts hurting.



However, I didn't want to give up so I pushed through. I met a guy around lap 5, and we jogged together and talked. I didn't mind, especially since you really should be able to talk while you run.
Before I knew it, lap 12 was coming up and I was sprinting the last 100metre of my 3 mile run. My run was completed in 30mins.

So now I have a target. I should be going running tomorrow morning, if the weather allows it. My aim is to take a minute off my total time and my ultimate goal is to run a 7-8min mile by June.

And so it begins!

Training Schedule

Below is a copy of my training schedule and a breakdown of my workout. I'm able to plan my trainings and write about how I felt in the diary section and make notes. This also helps to keep things balanced and ensure I give enough time to all the disciplines.

Triblog is excellent!!

So, Sunday is my rest day. Mondays and Saturdays I cycle. Tuesdays and Thursdays I swim, and Wednesdays and Fridays I run. Each session should last 45mins to an hour. All my training is in the morning to keep things consistent.

My first bike ride

Today, at 10:30am I set out on my bike for the first time. I was very pumped up and looking forward to making my way to the Bike Rack to also purchase my bike shoes.

This was my route:
View Larger Map

The total distance was 4.5miles and I got to my destination in 25 minutes. At the Bike Rack, I purchased my Shimano Spd Mountain Shoes (SHWM60. The Bike Rack was selling it for the same price as I would get it online, but I always qualify for a 10% discount as a member of DC Tri Club. So I got the shoes for $90. In addition, the store changed my pedals for free so it was SPD compatible, and then I bought the cleats. Total cost was $115.




Now, since I changed over my pedals, I had to learn now to use my new shoes as they lock into the pedals. I practiced locking in and locking out a few times and headed back out to go home. I took my time, and even when I didn't need to, I locked in and out of my pedals. About 15 minutes in my journey, I was coming up at a traffic light. I was attempting to unlock from my pedals but that was unsuccessful and as such I came to a grinding halt with my feet stuck to my pedals. Needless to say, I toppled over into a pile a hardened snow. While my ass begun to freeze, I struggled still to unlock my feet. Eventually I got it, and up again I went and journeyed home without any further misfortunes.

Fun!!!!!!!!!!!!!!!!!!!!!!!!!!!

Multi-sport clinic #2

Last Saturday (yesterday) I went to my second in my series of mutli-sport clinic put on by The Bike Rack, in collaboration with Vida Fitness. The session was titled-Swim training/Open water and Swim/Bike Transition. The focus on this clinic was swim technique in an endless pool. The instructors allowed each swimmer to go in the pool one at a time, and critique our form. I was a little nervous at first since I've only learnt to breathe in the water a month ago and with all the snow we have had I had not been practicing. However, I just said "What the heck!" and when it was my turn I jumped in and did my thing.

I was pleased with my performance. Jen, our instructor gave me a few tips. I needed to turn my body more, reach with my hand more and catch the water with my hand coming down at a 90 degree angle while brushing against my side. When my arm is coming out of the water, I need to keep my shoulder relaxed and drag my fingertips at the top of the water.

Based on the feedback, I have a good catch faze but I need to work more on keeping my hips and legs more aligned with the water and keeping my head down to help with my balance in the water.

All in all, I was very happy I went even though I'm still recovering from the cold. I'm getting there, one step at a time.