The longest ride of my life: 124 miles

Pat, Lee, me and David at the top of the Geysers at mile 60

The date: Monday, September 3, 2007

The plan: Me, David, Pat and Lee were to meet in Windsor, CA at 6:15 a.m. and leave around 6:30 a.m. to ride 124 miles. The ride included heading north to Cloverdale, riding up through the Geysers, down the other side to Geyserville, into Healdsburg via Old Redwood Hwy and back to Windsor, then out Eastside Road to Sebastopol, into Graton, up Graton Rd. to Occidental, out Bohemian Hwy to Monte Rio, then catching Hwy 116/River Rd. back through Guerneville and all the way back to Windsor.

The report:
It's difficult to describe what was easily one of the most memorable and best rides of my life. Again, my deepest thanks to Anna for being there with that awesome lunch. She's a lifesaver!

I called my mom to let her know we finished and came out okay and then I said, without any hesitation:

"I can say that I have never loved any athletic activity so much in all my life. I fall more in love with this sport every time I ride."

It's really true. Yesterday's epic ride, in spite of the tough moments, was no different and it also makes me appreciate the fantastic group that we are. I'm being all sentimental and everything but it really heartens me to see the way we watch out for each other, help each other when we need it, and motivate each other with insults and props alike. Not only that, in spite of being occasional whiners, this group is NOT A BUNCH OF WIMPS! We challenge each other and ourselves with long rides, tough hills and great pace lines. Then we get better and do it some more. The common bond is a love of the sport and through that bond we've shared many laughs and good times that make the sport that much more fun.

So...now that I'm done waxing poetic about how cool we all are...let's talk about the ride!

I don't think this will be my typical long-winded race/ride report. I would like it to be, but there's just so much you can say about what happened in 7 hours and 40 minutes that it would go on forever. Instead, I've touched on some of the highlights, elaborating specifically on the Geysers:

-We meet at 6:15. The guys are all layered up like it's 40 degrees outside. It's really a balmy 58. What a bunch of wimps! Pat is convinced to lose his vest. I've got shorts, sleeveless jersey and arm warmers. David is still bundled up, then asks me "Is that all you're wearing?" "Yeah!" I answer back, in a tone that implies the idea that wearing anything more is just ridiculous. "Awwww man!" David responds. David is then convinced to "man up" and lose some clothing. The term "man up" was used multiple times throughout the day. :)

-First 40 miles somewhat uneventful. Beautiful morning, we ride through much of the Vineman course, Lee threatens to turn left onto Sweetwater and we say "go ahead!" We did them in exactly 2 hours - just what Pat predicted.

-The Geysers begins: starts off very smoothly and gentle with some up, flat and down and we ride together as a group, reveling in the sunshine, the beauty of the canyon alongside us, the serenity of the car-less road and just how happy we are to be spending our Monday like this.

Next section: We begin to split apart as the terrain has changed to sweeping uphill. Still gentle, but no flats or downhill - it just continues up. I maintain a steady cadence and just focus on using as little energy as possible and keeping a steady rhythm. With no iPod, it's me left to imagining I'm in spin class and just focused on my breathing and my pedal stroke. Rather meditative, actually! Between my focus and the beauty around me, I really feel fantastic and am so happy to be there, in that moment, taking in so much around me. The sun is bright but there are lots of shade spots that I go in and out of.

The #$&^*# Section: I'm lifted out of my happy, meditation state when I look up ahead and see the road get steeper. There's a house on my left with some folks out front. I wave to them and smile. Just past their house, the road splits: Geysers to the left, and who knows what to the right. I hear Pat say "take a right, Sarah." Pat and David are waiting at the turn. As I ride up to them, I notice I'm feeling parched and I only have one water bottle left. I could use more. Lee is fairly close behind me and as he rides up, I said "you know...not sure how you guys are on water but I think before we climb more (we had 10 more miles of STEEP climbing to go) I'm going to ask those folks if we can get some water. Everybody decided it was a good idea and the locals were happy to oblige. Water bottles full, we were ready to begin the ascent.

Now...I've mentioned climbing Sweetwater. Couple sections that are weave-worthy. Well...as we made the left-turn, I looked up and heard David say exactly what went through my mind: "uh oh." This grade was nothing to laugh at. While everybody was being vocal about it, I decided I just had to hunker down and focus. Use my breath. Use my strength. I can make it. This is steep but I KNOW I can spin this. Silently I pass by David and Pat and just continue to breathe and pedal. It's working! I'm almost there! AWESOME!

Awesome until...I get to 'the top' and turn right and see...there's more. Of the same. "Sh**" I think to myself. So much for spinning to the top. I couldn't hold that type of cadence if this would continue. David and Pat pass me. Soon after, Lee passes me. I just have to focus on getting through this as best I possibly can. I pedal more...the hill keeps going. Slow cadence, slow speed and it takes everything I have to just keep moving up this hill. "YOU CAN DO IT, SARAH!" Lee and I remain close together but somehow David and Pat are, as Lee put it, mountain goats. I weave a few times to give my legs a break. This is harder than anything I've ever done! Wishing I had that triple ring but grateful I have a 27 at least on my compact crank.

On it goes...Lee later called it "relentless" and I think that is the most apt term that describes the "*@#$*^ Section" of the Geysers.

Finally, we hit some flat. "THANK GOD!" I yell. We ride along the ridge of the mountain and as I turn around, my breath gets taken away. It is one of the most beautiful sights I've EVER seen in my LIFE. THIS is why it was worth it (and the descent). Northern Sonoma County, all there before me. I felt like I was on top of the world. "Look, Lee! Behind you!! WOW!!" I felt like a giddy kid who just can't stop being excited. It was gorgeous.

On we rode, then we had a SUPER SWEET descent that Lee almost crashed on. Thankfully, he didn't. I wished I had a computer on my new bike so I could see how fast I was going. It was fast enough to catch David and Pat. :)

We regrouped and did a bit more climbing, but nothing so bad as what was now behind us. This time, we had something besides a great view to look forward to: Anna and her picnic! I looked up the short hill ahead of me and there was their car, trunk open, food waiting. We all sped up and shouts of joy could be heard from everybody. "WOW!" "AWESOME!" Again - giddy like little schoolchildren. David remembered to put his camera in the car so courtesy of David, we had a couple good pics from the top of the Geysers!

We stopped for about 30 minutes to savor the company, food and views from on top of the world. It was a perfect resting stop at 4 hours into our epic ride. After that, we packed our snacks and headed down, down down the Geysers on what is one of the most beautiful descents I've ever been on. It ranks with the perfect day we rode down Oakville Grade and the entire Napa Valley was spread before me with no clouds or fog. Just...spectacular. Makes you appreciate where you live and having the ability to enjoy something so special.


Miles 60-80: Geyserville->Healdsburg->Windsor

Pat is a real cruel person to have had us go back into Windsor at mile 80. I have to admit, I was getting tired. However, it wasn't so much my desire to stop cycling as I noticed I was beginning to feel very dehydrated. My Accelerade was warm and I had no water. I had no desire to eat anything. My body just felt tired and my legs didn't seem to have a lot of power. I could feel my body getting close to overheating and I was caked in salt from all the sweat.

I mentioned I might consider ending the ride early, but as Lee mentioned, we have great cycling partners. Partners that won't let you quit!!! I know if somebody was really sick, we'd react differently. But they knew I had it in me and I later appreciated them for not letting me give in. No DNF!

We turned right onto Eastside Rd. in Windsor and it was there that I said "okay this is fine, but I'm really going to need some water." I knew I was dehydrated.

Miles 80-95: Windsor -> Graton -> Occidental
Windsor to Graton was tough but I got my 2nd (or was it 3rd, or 4th) wind. We had a couple hills that I just decided to power over because I just wanted to get them done. My legs burned as I did so but I was just happy to get through them. As we crossed 116 on Graton Rd., we noticed Lee was way behind us. What happened?

He rejoined us and we kept riding to Graton. Once at the Graton store, Lee then said "my seat rail broke." However, being the stud he is, he decided to just live with it. I must admit, I was impressed. I chugged down as much water as I could in Graton and refilled my bottles with water. Onward!

Graton Rd. into Occidental was where I cracked. That hill was a major BI**CH!!!! I don't think I've ever taken that road into Occidental or if I have, it's been awhile. I think I've come up the other way FROM Occidental...of course, never remembered what this climb would be like. I can summarize it by saying that every time I would think/hope it would flatten out, it would curve and then keep going up. Every ounce of energy I had was being used in climbing up this hill, and as I would get to a corner I would think "PLEASE, PLEASE be done." Nope.

Finally, as I rounded a corner and saw the hill continue to go upward, I nearly lost it. Nearing tears, I yelled at the top of my lungs, "GOD DAM**T!!!" I couldn't do it. Just done. I had nothing left. My legs were spent and I couldn't climb. I just couldn't. But...I had to.

I made a circle and David, who was initially behind me, rode past and said "are you okay?" "I will be" I said. As I made my circle I regrouped, took a deep breath, and kept climbing.

Miles 95->124 Occidental -> Monte Rio -> Guerneville -> Windsor
We regrouped at the bottom of Graton Rd. Turned right onto Bohemian Hwy and I decided I'd worked my @$ off for this descent and I was going to take it. Stupid wind slowed me down, but I stayed in my tuck and made it my mission to get down this hill as fast as I could. I rode to Monte Rio by myself so that I could collect my thoughts and be ready for the last 20 miles. I knew I was emotional because of the dehydration and the exhaustion from the heat (it had been in the low 90s all afternoon). I didn't want to just 'suffer' the last 20. I really wanted to enjoy them and continue to be happy to be doing what I was doing.

We regrouped in Monte Rio and rode a paceline that Pat pulled the whole way back to the hill on River Road. Nice job, Pat! I brought up the rear and ensured Lee was sticking with us. It was rather nice to finish on River Road that way, as a group. I was in a happy place again, and tried to think about all the emotions I'd been through and what I liked and disliked about the ride. I enjoyed being in our paceline, riding past all the tourists and drivers, proud of what we'd done together.

We had one last hill to tackle and that would be it. It was on River Road, and once we got over it, we'd be home free! Slusser Rd. would be coming up on the left and that was our home stretch. The hill was tough but I managed. We regrouped on the other side and turned left onto Slusser together.

The rest of the way back, we discussed the ride. We looked out across the valley and saw the Geysers - they looked so far away and so high! "We were up THERE THIS MORNING!!!" I said. It was quite a feat and I was so proud of us! David and I talked about how the prospect of even DRIVING 120 miles doesn't seem fun...but yet...to have ridden it...was fantastic.

The next day: final thoughts
Would I do it again? Absolutely. Would I go for 150? Heck yes!
HOWEVER: I don't want to plan another one for a weekend where there's a heat wave. I'm SO happy we did it and I have no regrets. But if we do our own long-@$$ ride without refueling stations, we can't do it on a day when your own water begins to taste nasty because it's HOT water in your water bottle. My other advice is to have real food packed as well. Clif bars and Clif shot blocks begin to really get old after about 80 miles. And they mess your stomach up after awhile, too.

THANK YOU PAT, DAVID AND LEE!!! I had a great time and it really is one of the best rides ever.

Onward!!

Race Report: Santa Barbara Triathlon

For those who want the quick 'n dirty version, here you go. Scroll down for the full read:

Place: 13/33 in my AG

Swim: 30:50 (1:45/100 yd)

T1: 2:54

Bike: 2:00:15 (16.9 mph)

T2: 1:56

Run: 1:20:31 (8:03 min/mile)

Swim was good, run was good, what happened on the bike? Well, I thought the worst was over after last weekend when my handlebars started falling off (on the new sled!) during the Tour of Napa Valley. Nope, this time one of the screws that holds the back wheel in alignment and keeps it from rubbing against the cutout in the frame had come out and began to cause the wheel to rub against the frame. I actually muscled through most of the ride (slowed down nonetheless) until I had about a 10 minute delay trying to fix it when it was really bad. Made the best of this craziness by saying I would have the best run ever and was determined to run 8 min miles. So I did. :)

Thanks everybody, for the support and the inquiries today. :) I really appreciate all of the support!

Luly - THANK YOU THANK YOU THANK YOU for driving! Great job with your race and congrats on feeling so great during the whole thing.

I had so much fun in SB with Heather and Luly!!

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Full Report follows below...

13/33 was...well...much less than I expected.

Jim's theory was right...the bike...incredibly unSarah-like...glad my bike buddies me so well! Indeed, something went wrong but on the flip side...to manage 17 mph with your rear wheel rubbing against the cutout in your frame (Brian's words from last weekend still haunt me: "LOOK AT THE CLEARANCE ON THAT THING! IT'S SO CLOSE!") and not notice it really until the end...well I'm a lot stronger than I ever realized.

Pre-race - everything seems great. Excited. Water - cold. Very cold. Have to pee but I'll go when I swim.

Swim: Running start. Woo hoo! Put myself at the front and stay there. Damn I'm swimming fast! Still have to pee! Can't pee! Maybe if I stop moving my legs for a moment...nope. Oh well, keep swimming. Water not so cold once I actually got into it. Getting close to buoy to turn into beach. Passing LOTS of people. Sweet! Okay, but I have to pee. Go now. Finally...ahhh...warm! Hee hee he. Anyway....

T1: AWESOME! 30 MINUTES! Sure, could be a tad faster but in the open ocean - I'll take it. I think it's faster than last year for sure. Here we go - just me and my sweet ride! I CAN'T WAIT!!! Stupid wetsuit...can't...get...it..

.off...arrrgh! Finally...shoes on. Helmet. Spare tube. Sunglasses. Gloves not going on...fingers won't bend...okay.

Bike: Off we go. WHOOOOOOOOSH blowing past people. Me and my Cervelo everybody, now you see us, now you don't. Legs feeling a little heavy. Just spin it out, Sarah. Spin. Right leg muscle that connects to groin is kind of sore. Ugh. Keep moving! HR feels high. Deep breaths. Hitting some bumps in the road, and my bike makes a different noise than the old one did. Still, everything seems fine.

First little hill...spin up it. Still breathing hard and not feeling like I'm going as fast as I should be. Ugh. God, come ON LEGS, START TO WORK!!! Maybe winning that 12K run last weekend wasn't the best idea.Whatever.

Hill comes and goes, try to take it away on the flat. But...this doesn't feel flat. It LOOKS flat. Still feel like...kind of heavy. WHY DOESN'T THIS FEEL LIKE SILVERADO TRAIL DID LAST WEEKEND?

I'm stronger than this. WTF? Still, mostly passing people on the flats. But I feel like I should be passing more people.

Second hill. Bigger this time. I remember this one. Stand up. RRRRRRRRRRRRRRR!! Loud screech noise comes from my bike. WTF? Sit down, pedal, stand up...RRRRRRRR!! Sh**. Don't tell me it's the rear wheel. Hop off my bike. Some dude yells "You're okay, the hill's just steep!" I think to myself "Thanks for the help, but I'm not wondering if my tire is flat, buddy." Spin the back wheel. While it doesn't come to a stop, I can see that there is a very slight rub between the tire and the cutout in the frame. Well isn't this nice?

30 precious seconds have gone by and so have a number of riders. Make a decision. Spin it again. Not bad. It's not slowing the wheel down very much at all. I'm strong. I'll deal. Get back on and go.

I ride up the hill, down the hill, descend like the speedy descender I am, and pass the next 20 miles or so with no problems, except that I just can't help but know that I could be going faster if it weren't for that wheel creating some friction against the frame. *sigh* Oh well. I'm still determined to come in around 1:45. I've lost some time but I can still salvage this.

About 5 miles to go, last big hill. This one's the longest. It gets steep so I stand up. That loud screeching noise? This time it's loud and more like fingernails down a chalkboard: RRRRRRRRRRRRRRRRRRRRRRRRRRRRRR! *shiver* Sit down. Spin it out. Still - RRRRRRRR! Even sitting down? GOD DAM***T!!! People around me shudder. I attempt to just muscle through it. RRRRRRRRRRRRRRRRRRRRRRRRR!

Ewww, I can't do this. Man. It's SO loud. People around me cringe just as much as I do. How can I climb this with the wheel doing this? Geez. Get off the bike again. Across the way I hear "you okay?" I look across the street and it's some dude with his hat backwards sitting at a driveway. If it's SAG support...this could be good.

Sure enough, dude is from Hazards, the local bike store that is helping out with SAG support in the race. "It sounds like your brakes" he says. "Don't I wish!" I exclaim. "It's the rear wheel rubbing against the frame."

He doesn't have his tools with him but we fiddle. Minutes pass. So do more riders.

I attempt to get on and go back up the hill twice (second time some @$$hole is yelling at me to get out of his way as my wheel continues to shriek loudly...as you may or may not know, I don't take that kind of garbage and I gave him a mouthful back). No luck.

Dude starts to take my wheel off and sees the culprit: one of the screws that holds the wheel so perfectly in place is missing! "I don't think we can fix this. You need that screw," he says. Three big letters appear in my head: D N F. "We can give you a ride back."

"No! Maybe if we pull the wheel out enough and tighten it really tight - that might work!" I say quickly, not letting the lump in my throat get any worse. No DNF! NO!

"Yeah but your frame is carbon and I don't want to crack your frame," Dude says.

"Let's just try." So we do. We pull it out almost to the point the wheel is coming out of the frame sockets and make it really, really tight. Spin the wheel. SWEET! It works!

I look at my watch. Oh, lordy. Another 10 minutes or so, all lost. But I'm SO happy to get back in it. I give Dude my biggest smile and tell him just how grateful I am. "Thanks so much, man. You SAVED MY RACE!" I hop on and off I go.

Between the rest my legs just got and not having anything in the wheel's way - I zoom away. Up, up up the hill, down and back into the flats. Going so fast I make a wrong turn! Ride about 50 yards and say "this isn't the way to go! I want to go the other way!" I laugh and turn around. Just isn't my day on the bike, is it?

As I re-focus on my finishing the bike, I smile. I mean, since when I could I actually laugh at something like this? But whatever! Yeah, had an awesome swim. Just didn't have my day today on this bike. Better here than Big Kahuna. Let's learn these lessons now.

Zooming back home, I wish there WERE another 20 miles. My legs feel fast and so does my bike; suddenly I remember what it felt like to ride last weekend in Napa. Dang! Time to focus on the run, though. Not sure about my nutrition on the bike. Could've been better but I think it's enough.

T2: Up you go, bike! Running shoes on! 1 Clif Shot Block down! Helmet down and grab the hat. I'm out of the gate!

Run: Let's turn lemons into lemonade. Dam**t, this is going to be my best run ever. 8 MINUTE MILES, SARAH! ALL THE WAY, GIRL!

My Goal: 8 minute miles and pick off as many people as possible. Use your strength. Use your breath. Go, go GO!

I start out quickly - 1st mile: 7:32. Nice, but doubt I'll hold that. Let's go more reasonable. 8 minutes. 2nd mile: 8:30. Too slow. 3rd mile has a hill, so if I can hold 8:30 on that, I'm good. Stop at each aid station and take some Gatorade.

I feel strong and well-hydrated. I can do this. I WILL DO THIS!

The rest is somewhat, err...uneventful. With each step I breeze by more people. Each stride is a powerful push, and I run with a proud posture. No slumps. By mile 8, I've passed about 6 or 7 women in my age group. Pace with a guy from L.A. Tri for the last two miles and we sprint down the chute together. High five! "Nice pace!" I say. "Thanks for pushing me," he says. Teamwork!

Sure enough, running pace: 8:03. I really did it! Fastest 10 mile run in a race!

Final thoughts: So, wasn't my day on the bike. Not my fault in any way. Later heard from a fellow Lombardi teammate whose wife has a P3 and her rear wheel locked up so bad one time it stopped the bike and she went flying. In the way that Chris and David felt lucky last weekend, so did I. It could've been far worse.

I'll get the bike straightened out. Good to know about this now. In the meantime, what a race I had! Awesome swim - 3 minutes better than last year! Awesome run - 3 minutes better than last year! I basically said "I'm doing this" and I did it. I really believe in the power of our minds and positive thought. If you say you can, you will. It's really that simple.

I got a 6 pack of beer for the guys at Hazards. If it weren't for them, there would've been a big ol' DNF next to my name instead of a 13/33.

In the end - I had an awesome time in a beautiful place, pushed myself as much as I could and learned more about myself. I still won.

Santa Barbara...12K Angel Island...Tour of Napa Valley...

They go by faster than I can write about them. I'm having so many incredible experiences this summer. Before I know it the Big Kahuna will be here - my final triathlon of the season. I have so much going on 'up there' and just not enough time right now to get it all out.

A lot of people focus on the results, but the more I do this, the more I cherish the entire experience. Forget the results. If I do well and I earn a ribbon here and there, well then yay for me. The bottom line is that whatever place I come in, if I can sincerely say that I was present in the experience, that I sincerely pushed my limits, that I learned something new for next time, and that I discovered more about my strengths and more importantly, my weaknesses, then I've won my race.

I'm not going to say much more other than making it clear that I didn't place at Santa Barbara and I'm totally fine with that. Sure, I was hoping to go reclaim a spot on that podium but it didn't happen due to reasons beyond my control. I sure turned lemons into lemonade, though...

...I promise to write more this evening. I'll get it all down here - REALLY!

Parting words for now: I love this sport and I'm only getting better at it. :)

News Update #1: I GOT A NEW BIKE.

I have so much to say I don't know where to begin, so I'll take it one news update at a time.

Let's review the facts: I was ready for a new bike after Vineman. As one can see from the pictures, it's not a horrible bike. Good carbon frame, great wheels. Just...too big for me and not a time trial setup. The combination of those two things made for what I now believe was a loss of energy/power transfer in a major way.

As I mentioned in my race report, I realized that with all the time, money and effort I put into triathlon, there's no reason I shouldn't have a bike that a) fits me right and b) is made to bring out my full potential. Cycling is, after all, my best event. I should have a great bike.

So, I talked with a few people, namely John M. He suggested the Cervélo P2 Carbon. It's nearly as good as the P3 Carbon but for less $$. I did a little research and decided it really looked like a fantastic bike. I e-mailed Robbie at Lombardi Sports. He had a P2C in a 54. That was good news. Taking a deep breath, I wrote the words "Let's do it." and clicked "Send."

Two weeks ago, I received an e-mail from Robbie saying the new sled was going to be ready for pick-up the following week. We arranged for Monday. I went into the store excited and giddy. I couldn't wait to see it.

Sitting on some chairs in the bike department, I heard Mike K.'s voice from around the corner. "Hey Sarah T." "HEY, MIKE K.! MY OLD FRIEND! LONG TIME NO SEE!" I cheerfully yelled back. I turned my head to greet him and there it was: a beautiful blue-and-white Cervélo P2 Carbon Time Trial bike, all set to go. Except this one had bows on it, like a present!

"Why the ribbons?" I inquired.

"Robbie, do you want to tell her?" Mike K. said.

Robbie responded: "Well Sarah, we had agreed on a set of components based on your budget; but John M. decided to take things a step further and rounded up some folks from Lombardi and from your bike group to chip in so that we could upgrade your components. It was really a way of saying 'Thank You' for everything you do for this team."

My jaw dropped. I was speechless. Humbled. I could feel that lump in my throat. I don't cry! My eyes began to get a little wet. Mike K. cracked a joke that suspended any more forthcoming tears. I smiled. I managed to eke out a "Wow." I smiled more. "I mean...wow. I just...REALLY? YOU GUYS DID THAT? HE DID THAT?" I was afraid I might choke up again but Mike K. was there again with another snappy joke.

He began taking pictures of me with my new bike. What an awesome surprise to an already great day!

Once the initial shock was over, we began to play with the positioning of the aerobars.

Finally, I had to get back to work but Mike was going to bring it over to M2 where he has his Human Performance Lab so that we could put it on a trainer and mess with the positioning more.

Later that week I indeed went over and got a better feel for the new toy...errr...bike. It was fantastic! We switched out the cassette in the back for a more hill-friendly setup and changed the tires. I was ready to bring it out to play on Sunday (8/19)- The Tour of Napa Valley!

News Update #3 (#2 is the Angel Island 12K Race Report from 8/18) will be the Tour of Napa Valley report where I talk about falling in love with cycling all over again. Stay tuned...

Vineman Race Report (pictures posted!)

Pre-Race:
Nervous. Jittery. Thoughts of my taper haunt me. "I still can't get it right." I had just read the token Triathlete Magazine that was in the race packet and there was an article on that Tricky Taper I wrote about a few months ago. (Apparently a lot of people wonder about that Tricky Taper because when I started paying attention to how people found my site, many stumble upon it after Googling "Triathlon Taper.")

"Dammit, Sarah!" I felt all wrong. Felt like I'd rested too much. But at this point, what was I doing crying about it? It's like knowing you have a test the next morning and haven't studied enough. Pulling an all-nighter at this point isn't going to help. I've put my time, energy, emotion and effort in over the last several months and now it's time to GO GET IT!

I reviewed my mantras:
1) Courtesy of Cristi: "Imagine yourself on the fishing line of a Japanese fisherman, being pulled up over those hills painlessly and smoothly."
2) Courtesy of the late Klaus Barth: "You have no idea what the human body can do."
3) Courtesy of Matt: "You're going to have your best race ever."

I had my nutrition plan for the bike: Starting with a Clif Shot Block at 15 minutes in, then alternate every 15 minutes between a piece of a Clif Bar and Shot Block.

I had my swim plan in check. The only true question mark in my mind was the run. I just never know what's going to happen, and until I was set with orthotics, would rather be slightly undertrained than run too much and be out for the rest of the season with injury.

This was my first A Race this season and I felt really ready.

Swim:
The gun goes off. I am calm and there has never been a race in the last three years where I have ever been this serene. I fight my way in the beginning with a Zen I've never experienced. Simply breathing when I can, I make my way through the mob and before I know it, I am swimming quickly and am able to breathe every 3 strokes. I continue to make progress on realizing that I don't love open water swimming as much as I used to. I note this and move on. My focus is here and now and I want to push myself just enough to go quickly but not so much to lose any extra energy. We're at the turnaround. "19 MINUTES?!" Shit. I'm going much slower than I thought. Wow. Then I realize that it's longer on the way out AND I was fighting a current (tiny, but still a current nonetheless). Phew. Now it's on. I start pulling through the water quickly and begin to reach people from two waves before me. I can tell I'm in the front of my wave - obviously not the fastest, but still up there. The wine barrels approach and the voices begin to get louder. I think about what's next and what my plan is. Go!

T1:
I zoom past people and approach what is probably the most anxiety-laden part of this journey: getting my wetsuit off. It always feels like it takes YEARS. As usual, I'm feeling dizzy and trying to step on my suit to pull my leg out. Ugh! I inhale deeply. Calm! One thing at a time.

Wetsuit off, socks on. Shoes. Gloves ("should I put them on once I'm on the bike? No. Now."). Race belt. Sunglasses. Helmet. Throw my crap in the bag and run down the aisle to hand it off to Pat and Matt. Smile and run back for my bike. It's time to RIDE, FOLKS!

Bike:
I pedal quickly up the slope and turn to the right with a smile. Yes! This is going to be AWESOME!

The course is fresh in my mind from last weekend. I rip down River Road, and feel my riding legs getting warmed up. Before I know it, it's time to turn down to Westside Road and the ride is really going to begin. I breeze past that spot from last year and pay it some homage, briefly reminiscing when I had to pull over to fix my bike seat that had come loose and was falling off, thoroughly bummed that I could see cyclist after cyclist zoom past me; I smile and move on. This is a new year. This is now.

I'm passing people left and right when suddenly, somebody passes me. It's a female. She's got a "28" written on her calf. A challenge! My cadence picks up. I remain just outside of her draft zone behind her. Finally, as I decide I'd like to speed up, I pass her. I stay ahead for a little while, until we hit a couple of nice-sized rollers. She passes me. Again, I stay behind for a little while. Then I make my move and go up ahead. I stay here for awhile until we hit the big hill on Westside Road (by 'big' I simply mean "the biggest one" - not a bad hill by any means, but bigger than the rollers we'd been riding). While I'm a decent climber, I know she's stronger. As she passes by me, I smile at her genuinely, simply to acknowledge that we're about the same speed and hey, too bad we can't team up - we'd be a great pair. However, she looks straight ahead, neither acknowledging me or smiling. Oh well! I'm having an awesome time, and while I would love to be beating her, I must remind myself that this is MY race and for all I know, she could be an amazing runner, and then I'm screwed. I'm not racing the field, I'm racing myself in hopes that the standards I've set will put me above a fair amount of the competition.

I pass her on the downhill, as I know I can descend with full confidence and full speed. It's an easy descent with no surprise turns. Eventually she passes me again and I pay her little mind. I'm in my element now; focusing on my cadence, the power in my legs and just how incredibly happy I am to be here. I'm smiling and it's all I can do not to simply yell out "YES! I LOVE THIS SPORT! I LOVE THIS COUNTY! I LOVE THIS ROAD!" All around me are beautiful green vineyards and rolling hills; the fog has all but burned off and it's turning out to be a gorgeous day in Sonoma County. I feel so lucky to ride this all the time.

Much of the rest of the ride goes like this. I ride between 20-22 mph, maintaining a cadence of 90 or higher, and I savor the beauty that surrounds me. I never get tired of this scenery. Ever.

Suddenly, about 30 miles into my ride, I have a realization. I am being passed by very few people; they tend to be the men in their late 30s/early 40s on super nice tri bikes with sweet wheels. A couple of very talented women. But in all, I am passing a LOT of people. I'm working hard to be this fast. If I had a tri bike instead of a road bike, I have a very good feeling I would be going faster for the same amount of effort I'm putting out. I used to revel in the fact that I would always pass so many people on their tricked out tri bikes while I was on my good ol' Trek Carbon road bike. Now I'm thinking that perhaps it's time I finally own up to the fact that with all the time, energy and money I devote to preparing for race day, I may as well have equipment that will let me perform at my best. Note to self: Time to buy a tri bike.

The ride continues. I make it to the top of Chalk Hill and yell out a loud "YESSSSS!!!." I just kept repeating my mantras to myself. Imagined being pulled up, up, up the hill smoothly, my legs making perfectly smooth, fast circles. It worked! Some guy says "do you know how much farther?" Enthusiastically I answer "oh, only about 10 more miles!" I enjoy the descent, tucking in as much as I can and ripping down the hill.

Before I know it, I'm riding past the cemetery and about to turn right onto the road that will take me to Windsor High School, where my running shoes and hat await me. Just before I turn right, however, I spot a familiar jersey. I look at the leg. Sure enough, there she is - the woman I had encountered only 8 miles into our ride. I pass her, knowing full well that she will likely pass me on the run, but damn! It sure feels good for now!!! I savor my moment and continue on, hearing the cheers of T2 get louder. Runners begin to appear, starting their 13 mile journey. Here I am!

T2
I look at my watch. Damn! I DID IT! I DID THE COURSE IN UNDER 2:45!! That was my GOAL! I'm at 2:44 for the bike. This puts me at 3:21 overall. I begin to crunch numbers in my head as I run toward my spot to rack my bike. My goal is to do this run in 1:55. If I can really do that, I will not only come in under 5:30, not only come in under 5:25, but I COULD DO SUB-5:20!!! I am thrilled at this prospect. Rack the bike. I count about 10 other bikes in transition. Wow. That is SO AWESOME. :D Off I go...

Oh the thrill of just beginning the run!!

Run
This first 1/4 mile is always the toughest. Legs one in front of the other. Keep moving. Don't stop, whatever you do. As Devo says: "GO FORWARD! MOVE AHEAD! IT'S NOT TOO LATE!" I see Pat yelling words of encouragement. I smile and take it in. Mike D. is there with his camera, and as I approach, he pulls out a bag of ice cubes and hands it to me. Thanks, Mike. I begin popping ice. Mmmm.

I follow my rule of walking through each aid station to get Gatorade and pour water over my head. The temperature has risen. It's 11:15 a.m. and already in the mid 80s (F). The wonderful thing is that my nutrition on the bike worked. I don't feel dehydrated; I feel strong; I don't feel bloated or full. Success!

Around mile 4 I realize I can just take in water at the next few aid stations. My stomach tells me it's had enough electrolytes for now and if I keep drinking this stuff, I'll get full.

I also notice at this time that my back is beginning to stiffen up. It's angry with me that I haven't ridden more lately in my clip-on aerobars. Instead of simply hoping it won't cramp up, I draw in some slow, deep breaths and focus on being as strong as I can be. I allow each breath to carve some space in between every single vertebrae. I use the oxygen to soothe my muscles and allow them to relax. I exhale slowly, drawing out every bit of carbon dioxide I can. It works. I continue to run.

Suddenly, I'm reaching the last aid station before LaCrema Winery (the turnaround point that is mile 6). I know I must still be with it because I instantly recognize one of the volunteers from freshman year of college. I search my brain for her name and it comes to me. As I take some water, I say "Melissa. (she looks at me.) It's Sarah Trejo." I smile and wave as I float past and while it takes a second to register with her, she yells out to me "Oh my gosh! Wow! Good job!"

Reaching La Crema is a happy sight. The misters are on in full force and I happily trot through them, skipping the aid station and knowing I'll catch it on the way back. As I make my way around the ponds, I think about many things. I think about how strong I am. I think about how DAMN GOOD I feel. I'm still pacing below a 9 min/mile; slower than when I started, but still on track to do 1:55 or so. I smile and yell "YES!" This isn't just for me. This is for Klaus Barth, whom I wish I could've contacted before he lost his battle with a GBM so that I could have brought him further into the community of people I work with. I send a thought his way and silently thank him for continuing to be such an inspiration to me, and push on. "You have no idea what the human body can do."

Damn straight! I am going to go KICK SOME BUTT! Just as I'm ready to rev my engine, I realize that I still have 6.5 more miles to run and that picking up my pace by a large degree might not be the smartest move. What's smart is using my enthusiasm to keep on keepin' on and remain steady and strong.

About two miles later, I am feeling more fatigued. The temperature is now in the low 90s. I've been running for about 1:15. My legs aren't so springy; in fact, they're feeling quite heavy. Damn!

Pat has been out riding the course and between his encouragement and occasionally seeing friends and teammates running the course, I manage to keep my spirits high. I smile as I see them and tell them all I'm feeling great. Around mile 10, however, Pat can see that I'm beginning to fade. I'm pulling 9 min miles now.

THREE MILES! THAT'S IT! It's 12 laps on a track. THAT'S IT. TWELVE.

My back is threatening to cramp again. Back to my yoga breathing. I'm wishing I would've done more plyometrics. Wishing I would've run more. Wishing this would be over.

I'm so strong. You can do this. 2 more miles. TWO.

I try to pick up my pace with only two miles left, but I just can't. Pat has helped me out but now I know it's all on me to finish this. I've given up on finishing under 5:20. However, looking at my watch, I make it my personal vow to come in under 5:25. I CAN DO THIS. Yes.

I wasn't feeling quite so springy at this point...

One more mile to go. I'm coming down the line of houses and about to turn left onto Windsor Road, where the high school is. The voices are getting louder. My calves are threatening to cramp. NO! Back is stiff. Deep breaths. This is it, Sarah. Give it everything. Run until you can't.

People begin to clap and yell "you're almost there!" I know I am, but it still feels like ages away. The finish line seemed closer when I was back at mile 6. Everything hurts, but it's not going to stop me from making this time.

I see Matt on his bike as I turn into the front high school parking lot and head toward the rear. He's yelling at me "good job! Keep going!" I hope he's not telling me to go faster. Is that what he's saying? He keeps yelling at me but god, I just need to focus. I can't listen to anybody right now but my body and I need to just focus on what I'm doing right here. I don't want to use any energy to speak and tell him to please be quiet, so I simply look his way and raise my finger to my lips in a "shhhhhh" fashion, and smile. I hope he knows I'm not mad, just need to focus.

There's the chute. OH GOD, IT'S SO FAR AWAY. There's the green pole. There it is. I can sprint that far. Yes, I can.

No...there's a green pole...and then a purple...and another green...shit. The finish line is so far back. My legs are screaming at me. My body is tired. I'm spent. Only a few more steps.

I look at my watch. 5:24 and counting. I can do this. I AM DOING IT!

I sprint through the finish line and it's all I can do not to collapse. My legs don't want to work anymore. They've had it. I search aimlessly for people I know. I don't find anybody. I begin walking toward a tent with shade so I can lie down, and then I see Jim, his wife Christina and kids. Oh what a welcome sight to see them! They even picked me up a sandwich and Coke. I immediately grab the Coke and lie down on the ground. I don't want to move. I just want to lie.

About 20 minutes later, when we were going to head over to Pat's for the BBQ, Matt tried to help me up and my legs gave out! They were toast!

All that aside, it was an amazing race. I reached my goals. I followed my mantras. I used my breath. I used my strength. I've never felt so strong in any race up to this point and I can say with 110% that even in the toughest moments, I truly enjoyed myself and I'm so proud of what I accomplished.

I really had a wonderful time. I love this sport.

Swim: 35:14 (though I think they got this slightly off; I think the swim was 34:40 something and the T1 was just over 3, but whatever)
T1: 2:37
Bike: 2:44:35
T2: 2:36
Run: 1:59:36

overall: 5:24:39 | 19th in 25-29 AG | 80th overall in women

In retrospect, I need to believe more in my taper. I think I did it better than I have before, though I know I can use some improvement. I will experiment a little more in the next few weeks and see what happens with my last two races. I'm going to try keeping the number of hours the same (as I have in taper - less hours than a build phase of training) but directing some of those toward some higher-intensity sessions as opposed to more aerobic sessions.

Eventually, I will get it. Santa Barbara and Big Kahuna, here I come!

Recovery/The Ride this weekend

Yes, I'm working on the race report from Vineman!! Should be finished today or tomorrow!

In the meantime...a little recap of how "well" I recovered in time for this past weekend's ride:

Woke up just a tad late, but had things packed to go so I was okay on that. Somehow, though, I just didn't wake up with the pep I usually do (and in general, I don't really wake up late). Spinning class was tough on Friday and I realized that I either need to vote for our rides to be on Sunday or find another evening to teach.

Backtracking -
My recovery last week seemed to go alright; on Monday I couldn't sit down without using every muscle in my arms to lower myself, because my legs still could not function. Monday evening I took Anna's advice and just lied on the floor with my legs up against my bed, meditating and I actually fell asleep!!! I was probably asleep for about 30 minutes before I woke up with my legs still up in the air. :) It must've done some good though, because Tuesday I was remarkably improved. Still a bit touchy in the quads, but overall much better. By Wed morning spin class, I had my pep back. I think that's when I sent the e-mail out about the group ride - clearly, I was feeling ready to get back into things. Took Thursday off again, and Friday evening I taught spinning and then went to the Giants game.

Back to Saturday. Showed up, voted we head east instead of west (where the fog would grow even thicker) and was ready to roll. Funny thing happened - we got harassed by a CHP officer IN WINDSOR because we were riding two abreast instead of in a single line. At 6:40 a.m., you would think it would be no big deal, but he honked at us and then turned around up ahead as if he was going to pull us over. Shouldn't he be patrolling the HIGHWAY or in a donut shop?

Anyway, on we went down Shiloh Road and made our way over to Chalk Hill. Chalk Hill felt fine, but afterward I began to wonder how pleasant this ride was going to be for me. My legs began to feel a little sticky/heavy. Because I had voted for a fast ride initially, I didn't want anybody else to slow down on account of my slow-@$$.

As we rode along 128 toward Calistoga, I looked down at my computer. 14mph? Are you kidding me? "WTF IS WRONG WITH ME?" I mused. Seriously, I knew my legs felt heavy, but I didn't think it was THIS bad.

What I did not realize however, is that 128 has a very deceptive slight (SLIGHT) grade. It LOOKS flat. However, as we sped back upon the return at 22 mph, I felt validated. Even so, I knew I was riding slowly and it just wasn't my day, period. Climbing up the hill to descend into Calistoga felt okay, and I just focused on watching John Murphy spin in front of me so that I had something to follow. "Try to spin his cadence" I told myself. While I couldn't get my legs going quite that fast, it helped to have something to shoot for.

Stopped in Calistoga and turned around, not before having a dude in his truck with a road bike in the back stop us. Pat said "Can we help you?" Dude says "well...I'm looking for a place to ride and you guys look like you might know where to go." We gave him some ideas (I love being an expert on such a beautiful place!) and took off back in the direction we came from.

A photo from the Calistoga area...looks like winter time but still beautiful!

Again, I just didn't have my legs responding well. I decided to just make it back to the best of my ability. El Falco was of course, right there with a lecture on how I probably hadn't rested properly and that was why I was feeling so dead. Thanks.

We took turns pulling and managed some decent speeds, nothing of course compared to what the other four were doing, but I was just happy to be noticing that my slow speed on the way out was due in part to having a slight grade in the road.

Approaching the turn onto Chalk Hill Rd, we saw the other guys pulled over. It looked like Pat and John were inspecting their bikes. David immediately said "I think we need to have a replay for Sarah and Matt." Huh? We learned that John and Pat had crashed into each other in a very silly way. Thankfully neither seemed to be hurt TOO bad, though Pat had landed on his tailbone and John had gotten a little bit of road rash on his arm. Ouch! Additionally, Pat's new wheel was out of true, but not so bad it was hitting the brake caliper.

Onward on 128 - we decided to head back through Healdsburg where it was flatter and we could go faster. Or shall I say, THEY could go faster. Actually, we stayed together pretty much after that. Had some nice pacelines were we held 21-22 mph. I always think it's funny how, when you're 3rd or 4th in the paceline you think "oh cool, this is EASY! Awesome!"

Then...you move into 2nd. Now, that can still sometimes go okay, but I was behind The Sleeper. Sure enough, he began to slowly edge away from me. Having a paceline edge away, no matter what position you're in, is something to the effect of losing your grip on a rope you're holding onto for dear life. You see it slipping and desperately begin to pedal harder to get back on the wheel in front of you. "NO!" I yelled. Still inching away...my speed going down to 20..."OH NO!!!" I yelled again. "Pedal harder, Sarah. Faster."

Thankfully, The Sleeper is a nice guy and looked back, only to see my desperate attempts to reconnect the line. He slowed down so I could jump back on. *Phew* My legs were really not in the mood for this.

Lucky for me, John Muphy ended up taking the lead and I never had to pull. I would've really been toast! Being 2nd was hard work as it was! I am so amazed at the difference between 2nd and 3rd position in the pace line...

The rest of the ride was pretty chill. El Falco was starting to peter out and I decided I'd had my good tempo pushes, and I was content to just spin lightly with him back to coffee. MMMMM, coffee. I could just smell it those last 5 miles...coffee...so good...

Pat ended up staying with us too as his tailbone wasn't feeling so nice. The three of us took a slightly alternate route to beat the other 3 guys back. :)

We got back to Cafe Noto for coffee (SO GOOD) and breakfast burritos. I'm in agreement with Pat & Jim - truly some great laughs afterward and hopefully some new Lombardi Tri Team recruits!

AND...an upcoming new nickname for Mr. Murphy. David was christened with his new nickname "The Sleeper," in honor of his funny quips that come out when least expected and his swiftness that also emerges when least expected. Congrats, David. :)

All in all: 3:10 ride time, 55 miles. 1:15 coffee and breakfast burrito time, LOTS of laughs.

My foreshadowing about recovery was not for naught: I mentioned it because not only was I absolutely exhausted Saturday night, but a couple hours after waking up Sunday morning, I took a two-hour nap from 10-12. Then, later on that afternoon, I took another two hour nap from 5-7. Finally, falling asleep by 10:30 last night, I didn't wake up until 7:30 this morning.

WOW. Guess I wasn't as recovered as I thought. Hopefully this week will be better...

C'mon, GUYS!!

I was pretty upset to read this:

Vinokourov tests positive; Astana withdraws from Tour

Vino was one of my favorites and I called him to win the Tour in the WC Velo 'call your Top 3" challenge. I had picked Vinokourov, Kloden, and Leipheimer. *sigh* So much for my top 2.

More than anything, I'm just sorely disappointed. Bicycling Magazine had an article this month about how we're finally getting back to the pureness of this competition - it's about the Yellow Jersey, not about one rider. This year we've been seeing different guys wearing it and it's exciting to see what's going to happen next. Levi Leipheimer seems to be holding back a bit (in fact, many of them are) because they know they've got to save some of their energy for the days to come. That didn't happen when doping was so much more prevalent because they knew they could handle it. The race coordinators had to make it harder and harder every year because these men were enduring and going the distance with super-human abilities.

I really thought when Vino won the time trial on Saturday that his achievement was one of pure athleticism, will and a commitment to break through the pain that he was surely enduring that entire ride. That's not to say that none of that is true; he is still one of the best cyclists in the world and clearly fought hard to make that victory happen. It's just disappointing that it was done with the aid of something else.

My last point - it really annoys me that there is so much negative attention being given to the cycling doping scandals (and rightly so) and yet, so many people are caught up in the Barry Bonds chase to beat Hank Aaron's home run record. Do we not see a parallel here? Barry Bonds is this 'hero' of some sort and yet, the man clearly had the aid of steroids in the past as he made his way through beating home run records. It's utterly ridiculous.

I guess the Lombardi Sports guys' t-shirt is right: "Dopers Win."

Vineman 70.3 in 2007: Done!

I have so many emotions flooding through my mind and body right now that I can't possibly jot them all down. The race report is brewing. However, I know people check back here after a race, so I thought I'd write down a few things to check in with y'all.

Initial goal: Very happy if I finished sub 5:30. VERY VERY happy if I finished sub 5:15. Knew that running was going to be tough due to a couple of weeks I lost when I was experiencing some severe tendonitis in my left foot a few weeks ago. Knew that my back was going to probably be angry with me for not putting my aero bars on my bike sooner than a week and a half ago. Otherwise, knew that I was prepared to give this race everything I had, and I do mean everything.

Between Cristi's inspiration, the support from everybody around me and my own determined will, I achieved my goals. I learned a few more things about myself. I dug deep and felt stronger than I've ever felt. I'm inspired to focus on my weaknesses. Best thing of all? I really had fun.

I didn't officially qualify for Clearwater 70.3 by the standings, but since nobody wanted the spots who DID qualify, I had a chance to take a spot. I decided against it. If I go to a championship race, I think my goals need to be a little different. I'm enjoying the goals I set for myself and not trying to meet pre-determined goals. If my goals eventually fall into line with the other pre-determined ones, then great.

Coming down the chute was agonizing. If there's one thing I can't stand about Vineman, it is the last 1/4 mile. It is the longest 1/4 mile you've ever seen, and you hit the front of Windsor High School with people cheering you on saying "You're THERE! YOU'RE THERE!" No, dammit, I am NOT THERE. It's amazing how such honest attempts at encouragement can be so frustrating, especially when you're in pain. Reaching the field in back of the high school, I saw the green and purple that lined the chute and thought the first green post was the finish...I was sadly mistaken to see that no, in fact, I still had further to travel. It was all I could do to eke out a sprint down to the finish, and upon crossing, began stumbling stupidly all over the place as I attempted to remain standing.

It was very hot yesterday. In spite of it being near 90 degrees, I managed not to dehydrate, which was good.

"I'm on a Japenese fisherman's line, scaling the slope painlessly." - I repeated this on the many rollers on the bike, as well as the rollers on the run. Never stopped to look back, made me smile. THANK YOU CRISTI!

"I think you're going to have your best race ever." - Used this when legs were burning and also beginning the run. THANK YOU, MATT!

"You have no idea what the human body can do." - This quote continued to inspire me all morning. Lifted my spirits when they began to sink. Lengthened my stride when it started to shorten. Reminded me to inhale deeply as my back started to ache. To the late Klaus Barth, thank you for your amazing inspiration.

Violins from Bolero emerged in my head every time I began to feel weak; they pulled me back up, and I could hear the crescendo of the beautiful song as I began the 11th and 12th miles of the run, all of which inspired me to keep on keepin' on.

It was a great day in Wine Country.

Swim: 34:34 (or so...the official results don't have my swim time...just a T1 of 37:52...damn! Anyway - slower than usual...1:38 pace which is OKAY...but I need to get back on that 1:30 open water pace!)
T1: 3:18 (trying to work on sub 3 min...stupid wetsuit)
Bike: 2:44:35 (20.42 mph!!! Realization here: tri bike would seriously have helped....if I can avg 20.42 mph on MY bike...what could I do with a sweet tri bike and sweet wheels? Maintain a pace easier, that's for sure...)
T2: 2:36 (even the pros had slow T2...I think it had to do with that long run into the transition zone and long run out of it)
Run: 1:59:36 (9:08 min/mile. Not quite what I was hoping for...I was hoping for around 1:55 or 1:56 and started the first 6 at a pretty great 8:30 pace or so...slowed down after that. Look forward to practicing with those orthotics! Hope they get here soon!)

Overall time: 5:24:39 :) Oh yeah...and 20 minutes better than last year!!!!

Me, Dave N., David G., and Mike
Thanks for the sweet poster, Pat!

Taper Revisited

I somehow feel much better about my taper this week than I've ever felt. Cristi commented on my blog the last time I mentioned taper and referred to "Reduce volume, keep intensity. You should get that "race feeling" in training sessions leading up to the big day..."

Hm, I've kept that in mind...I haven't quite followed that model completely. Yet, I've gotten a lot of fantastic aerobic exercise this week and reduced overall volume by only about 15%, which is right on target. Monday I went to yoga which was a great workout to follow my Sunday swim and long run. Tuesday I had to bring my bike in to Lombardi Sports, the fabulous store that sponsors the triathlon team I am so proud to be a part of and represent. Normally I might think "oh, just take the 8:44 BART train (bikes not allowed before then - SO COMPLETELY lame but that's another story) and get into work late." But...I've been good about getting to work on time. Didn't want to do that.

Other option? Drive in. No, not an option. I'm not spending another $14 in daily parking fee and driving into the City, not to mention the fact that I wouldn't be able to use the casual carpool because I'd have to bring my bike along. And I want to use my car as little as possible.

Third option: Ferry. Ride bike from house to Oakland ferry terminal. Ferry one way = $5.50. BART back to Berkeley and walk home. Awesome! Could time trial myself over to the ferry and get a nice 25 minute intense workout, and could make the walk back home a nice brisk walk - all uphill.

I did just that. I wanted to ride faster than I did over to the ferry but stoplights and cross traffic sort of got in my way. Still, it was a good workout. I raced a garbage truck down Telegraph Avenue, which was fun. I gave them a thumbs up for their hard effort, but I ended up winning. :)

I rode my bike from work over to Lombardi, which only took about 10 minutes (up Market street to McCallister and onto Polk...down Polk and there I was!). Took the MUNI back to work. Rode BART to Downtown Berkeley and walked a brisk 30 minute walk up the hill back home. So, 1:10 of exercise, 0:30 of it more intense, the rest aerobic! Great!

Wed morning I taught spinning but mostly took it easy with a few short bursts.

Thursday I got a LOT of walking in due to the fact that I had an appointment in the Marina and since the MUNI never made a magical appearance, I just kept on walkin'...and walkin'...and ended up at Lombardi to pick up my bike. Rode down to BART, time trialing again due to the fact that at 8 p.m. BART only comes every 20 minutes and I was desperate to make the 8:17 p.m. train.

Today I will teach spinning again and get in a few good intense bursts with easy spinning in between. Tomorrow I'll get a nice easy swim in. Overall, I just feel...READY. I feel GREAT! I AM READY TO GO KICK SOME BUTT!!!!!

David G. in my Wine Country Velo group asked if any of us had tips for the last three days of taper...here's what I wrote, based on reading and great advice:

1) Hydrate
2) Don't drink (alcohol)
3) Eat more carbs than usual (not TONS, but just a bit more)
4) Get your protein (tofu guy)
5) No last hill repeat/quality interval/insert hard workout here is going to help at this point. Allow your body to rest, recover, and be fresh for race day.
6) VISUALIZE. You know the course inside and out. Think about that quick climb at the turn on Westside. Imagine zooming past the vineyards. Anticipate that turn onto Canyon and how it's further than you remember. While everybody else slows down at the turn onto Chalk Hill because they think the hill is 'coming right up," keep up your speed and let them all be confused at why you're still going fast. As you visualize, imagine yourself not letting your cadence fall below 90 rpms. Practice your deep breathing. On Saturday, take 30 minutes to just meditate and visualize the entire race. Be ready.

Cristi had a great quote for me, which I just really loved. I'm all about mantras. Between this and Klaus Barth's "You have no idea what the human body can do" - I think I've got some great things to hold close to me during race day:

"One from Barb Lindquist is when going up hills, imagine a Japanese fisherman pulling you up the hill with his line in order to painlessly scale the slope."

If anybody has any other great tips, bring 'em on!

VINEMAN, HERE I COME!!


By the way...Lombardi is such a fantastic place. They saw that my rear derailleur cable just totally needed replacing and did it right then and there and made sure they stretched it out as much as possible...in other words, they just took such good care of me knowing I have a race on Sunday. Lombardi Sports (namely, Robbie and Scott) - YOU ROCK!!

WTF is up with THAT?

So I finally decided to cross off "Sign up for races" from my To-Do list.

These include:

• Santa Barbara Triathlon (8/25)
  
• Donner Lake Swim (8/11)
  
• Angel Island 12K (8/18)
  
• Napa Valley Century (8/19)
  
• Big Kahuna Triathlon (9/9)
  

I'll sign up for Foxy's Fall Century later. That's not until October. Sadly, the Treasure Island->Embarcadero Y swim falls on the weekend I'll be in Chicago. :( I LOVED doing that swim last year! The bonus is that it benefits the Embarcadero Y, which I now love even more that I am a spin instructor there.

Anyway - Santa Barbara website says Long Course is open. Been meaning to sign up for the last month, but just kept forgetting. I go to Active.com and THERE it says it's FULL. WTF?!?! Full?

Already? We're still nearly 6 weeks out!

Maybe it's a sign I shouldn't do it given my other ambitions during that time - the 12K run and the Big Kahuna (oh and the Donner Swim...). *sigh* I LOVE that race, though. LOVE IT.

In any case, I've e-mailed the registration director about this inconsistency and in the meantime, mailed my registration in with fingers crossed. Fate is tossed to the wind...