So… A few months ago I put my name into the lottery for the famous Escape from Alcatraz Triathlon. I won a spot (!!!!), thought about it for 20 seconds then payed a large sum of money for the “opportunity” to swim from Alcatraz, bike around the Presidio hills and run up the Baker Beach sand steps with 1,999 other crazy people this June. A few days later when my exhilaration wore off I decided to check out the details. I learned important details like, the 1.5 mile swim has a 1 hr. cut-off time (which would currently be difficult for me in a swimming pool without a current). There’s also a half mile “warm-up” run from the swim exit to the bike transition area. Then after the 18 mile bike ride, we run 8 miles, not the usual 6 like most International distance triathlons. Looking on the bright side, even if I’m not finished, the race course closes at 1pm so I can still make it to my 2pm Don Giovanni!
What have I gotten myself into? And exactly when am I planning on training for this race?? That second question came from my husband. It hadn’t even occurred to me until he brought it up. 1 hour at the gym several times a week is certainly not going to prepare me for this race so I’ve been brainstorming about how I can use my time most efficiently and which parts of this race will be trickiest.
Let’s evaluate: Currently I can comfortably swim half mile, less comfortably a full mile. I can run 3 miles pushing a stroller and I haven’t been for a training ride on my bike since before I was pregnant with Eitan (he’s now 20 months old). Most of my bike training will need to occur in spin classes, which are excellent and utilize the Y’s free childcare. Most of my runs will be done pushing a growing Eitan in the running stroller, so probably not as hilly as the course but difficult nonetheless. In a few months I’ll start walking the Baker Beach sand steps with Eitan in a backpack. Again, not like running them but probably by that point in the race I won’t be running anyway and they’ll feel easy without a baby on my back. Right?? My major concern is fitting in open water swims and a few outdoor bike rides. I’ll either need to pay a babysitter or do them on the weekends when we usually enjoy family time. Oh, and then there’s the 7 weeks of travel time smack in the middle of training season. Back to my first question; What have I gotten myself into???
the workout: I pushed myself to do two consecutive days of spin classes Sunday & Monday. Just to see if I could. (No problem!) I threw in a short run before yesterday’s class (doing a reverse brick) and instead of feeling extra exhausting, I was energized throughout my spin. My heart rate monitor did report that I was at the top of my workout zone through most of the class. We’ve got these new alien-looking bikes that I’m still not comfortable on but my favorite drills have to do with watts. A few to try in your next spin workout:
:20 @ watts = body weight -10, :10 recovery x 8
:30 @ watts = body weight, :30 recovery x 4
1:00 @watts = body weight, 1:00 recovery x 4
1:30 @watts = body weight, :30 @watts = body weight +10, 1:00 recovery X 2