Homemade Aero Helmet DIY

Well, here are the pics. I am pretty sure I am gonna refine with an actual plastic shell. Any comments or suggestions are more then welcome. This should be better then the Ski conversion kit bc I don't need too real of tools. A dremel should cut it.

10 Mile Trainer TT

This is the hardest workout that I do and I don't do it often. The conditions are essentially the same every time so it is a great test. I had a little more then 3 beers last night so today was prolly not the "best" time to try but I need to get better about both testing and hitting workouts when I plan for them.

I hit 23:51 with a HR of 163 and cadence of 79. I was the same weight as a year ago and my HR was up 7 and cadence up 3 and I took 2 seconds off my time. The HR was prolly due to not as god an effort overall. I died more then then this time so this time if I did 10 more minutes I would have come out a lot better. I also had a different tire on (need to get a conti yellow). From this effort I am going to adjust my LT HR down 2 beats to 165 as that is where I sat at most of the time with a max of 168 when I hit the last .4 miles killer hard (belched up some stuff from the stomach in true give it all fashion).

After not biking after KS (6 months) and just 2 weeks in the saddle with the TT bike and a tough day yesterday and some other good stuff this week I am very pleased. It is odd that I am hitting my biking and swimming right on while running has been the focus and I am not hitting those marks. I think that is due to the low volume of speed work due to the stroller. The running feels like it is there but it is too hit and miss. Want to do some mile repeats coming up.

First swim in 7 months and a 500 yard PR!

So, no swimming since Kansas at all but I have been reading and thinking about it a lot. That is funny but it is meant to be serious. I have also been doing bands at home while thinking hard about swimming. Really thinking. Anyway I broke my 500 yard pool time by 4 seconds! I took it down to a 7:49 with no flip turns. Also hit 4x100 in 1:24-1:29. 1900 total which is pretty sweet.

New motivational poster

Got on the trainer and did 30 minutes of 56x11 at 52-55 rpm in aero position. Starting to feel it all come back. Might actually be ready for the TT effort here soon.

First Real Trainer ride with TT bike

Took the bike to the clubhouse since I dislike the cold garage (not attached and no sun).

Did 2x1 min to warm up, then 2x5min (26.7@157 cad 90, 26.4@158 cad 76 ) then 1 leg each leg for 1 min then 5 min 56x12 gear at 55rpm. Went through 1 and 3/4 bottles bc it was too hot in there. Here is a crappy picture I took of myself in the mirror.

Yearly Totals

Run: 1465 (28 miles a week)

Bike: 1975 (37 miles a week)

Swim: 9.6 (311 yards a week)

Races 8, Triathlons 1

Seeing as year one of having a child is over I would say this was a successful year in light of those totals. I wish my weight had been more under control and the consistency really needs work.

I would like to run the same amount while getting in more biking (have to see how towing the stroller goes for miles in). Get in 50 miles swimming will also be a goal as it can be hard to get away from daddy day care. I also want to do 4 triathlons next year and at 12 races.

Weight is still the number one priority especially with the 9 pound gain during a 15 day span. STUPID.

The good and bad of being your own enemy.

(This is a little old but I had a draft sitting here but I think I will just publish it as is)

The other day I ate at chik fil a and ate like I would want my enemy to eat. To rectify the situation I went out and did the workout that I would not want my enemy to do.

It was cold and pouring rain and I got in 7 good miles with 8x100 100 yard strides at 18 seconds each. I then knocked out a 65 second 400 in my trail shoes. I matched my PR when all the circumstances were wrong. I collapsed on the track in the dark and then did a cool down lap before just standing in the moonlight with the cold rain beating down on me until I started to cool down too much.

I am going to hang on to this moment because it is truly at the heart of what I do. It is the why. The why is something that I struggle to explain to myself and others. It is why I need it but also want it. "It" is different to many other people. It is a journey (pardon the pun) to mentally become the person that I feel I am.