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The Tour de Cape was scheduled for 1/17/16, and since my dad has done this event on two previous occasions, I really wanted to check it off my bucket list. I live in the Cape so it would be very easy to do this ride at any time. The reason being is that they mark the route really well on the road. I figured I could sign up Friday night, but then I had things to do, plus there was a storm brewing with potential for really bad weather on Sunday. I decided that I would ride from my house to the start which was about 16 miles due South. I'd join a group that are riding the 60 mile route and bail out once we were close to my house on the North end where the ride would start to head back to the start. I would not get any drinks or food from the rest stops. Technically I was planning to ride as a bandit.
Weather forecast called for 22mph wind and rain. During the night, the curtains blew up into the air, and the thunder roared and the rain poured. Oh Jeez, not sure this ride is going to happen. My alarm goes off at 5:45am, but I am in no mood to get up and adam, so I turn over and return to a sleepy slumber. All of a sudden a little voice inside my head says, "Get up, it's time to go!" NOW! The clock reads 6:30am. If my math is right, I can leave by 6:45am and get there by 8AM which is the start time. Russ says to me, "Did you see if it was cancelled?" No time. Need to get dressed, get coffee, get the water bottles ready and get out the door. The streets were relatively dry, as the rain had ceased. It was windy and it was coming out of the SSW. Perfect, that was the direction I was going! Hoping that would not slow me down I needed to keep a good pace. Luckily the traffic was not that bad since it was a Sunday and still dark.
I took the shortest route possible, and rolled into the parking lot of the start at 7:55am. It was very strange because I did not see the typical commotion you see at the start of a mass ride. It was a ghost town. I see one guy walking, and I ask him if the ride was still on. He tells me that they cancelled the 100, and the other distances were starting at 10:30am!! A two hour delay! Are you kidding me?! The weather was clearing up and the wind was not going to die down until sunset. Wasting no time, I began to head home with the joy of knowing that I'd probably have a tail wind, assuming it would not change directions.
As I said, the route was clearly marked on the roads, so I proceeded to follow the little yellow markings for the return trip home. I found a cool park to take a break. This was a little park that went through the thick mangroves. The path is a well maintained and made of sturdy patio plank.
The path stretched for 1/3 mile and came to an end at this waterway.
There was a lookout tower that provided a view of the Westin.
After taking a break, I continued to meander along the southern portion of the Cape admiring the homes and quiet streets where other people were enjoying their morning runs or walks.
The part of the route that took me into the direct Westerly wind was really tough without anyone to draft off of. It was almost like being in Hawaii, but much cooler!! I have not been riding at all, and my quads were really feeling it. My back was tight, and I was pretty much out of fluids. I finally had about 4-5 miles to go and I called Russ to let him know I was almost home. It was a tough ride, but I was glad I did it. Maybe next year I will have an opportunity to ride with other people!
Swimming for this week:
Swimming for this week:
Monday 1/18/2016, AM air temps - 48 degree F - burr. Water - perfect!
Group A
Warm
500 swim/300 pull/200 kick
Swim Pre-set
6 x 50 @ :55 IM/free by 25
6 x 50 @ :50 hold 200 tempo
6 x 50 @ 1’ prime stroke descend 1>3
Swim Main Set
4 x 500 snorkel or swim (good tech 1st. 300, build last 200 to race pace)
100 cool
Group B
Warm
400S/200P/200K
Swim Pre-set
4 x 50 @ 1:25
4 x 50 @ 1:20
3 x 50 @ 1:30 descend 1>3
EZ -50
Swim Main set @ :20 sec. rest
4 x 200
#1 kick
#2 pull
#3-4 swim
cool 100
(2300)
Tuesday 1/19/2016 AM air temp - 49 degrees F - burr. Water - perfect!
Warm 600
Set
4 x 100 (25K/25D/25 stroke/25 free) @ 1:45
Main - No Breaks (adjust intervals as needed)
6 x 100 @ 1:35 (first 25 non free)
6 x 100 @ 1:30 (last 25 non free)
4 x 100 @ 1:25
4 x 100 @ 1:20
2 x 100 @ 1:15
Kick
10 x 50 @ 1’ (evens EZ/odds Fast)
cool 200
Warm
200S/200P/150K
Pre Set:
8 x 50 IM - 2 of each stroke (Drill/Swim)
fly - 2RA/2LA/2 both arms
Back - choice
Breast - two kicks/1 pull
Free - catch up
Main Set - Rest :15 sec. per 100
400 IM
300IM 1st 25 of each stroke drill
200 IM straight
100 IM straight
1’ rest
100 IM
200 IM
300 IM broken - rest :5 @ 75
400 IM broken - rest :5 @ 100
Kick
8 x 50 (odds EZ/evens Fast) @ :15 sr
8 x 50 (odds EZ/evens Fast) @ :15 sr
200 cool
Group B
Warm 200 S/ 200 P/ 200 K
Pre-Set
8 x 50 - fins - Drill/Swim (two of each drill)
- fist with catch up
- head up /tarzan swim
- LA/RA
- Paddle grab
MAIN rest :15sec. per 100
400 smooth
300 - 1st 25 of each 75 drill choice
200 straight
100 smooth
rest 1’
100 pull
200 smooth
300 pull fast broken (rest 5 sec. after each 75)
400 swim broken (rest 5 sec after each 100)
200 cool
Thursday - took care of mom who had arthroscopic shoulder surgery. Swam with T2 Aquatics. Coach Jenna provided us with this very nice practice:
Warm 600/900/1200
PreSet:
1 x 50 build @ 1'
4 x 25 @ :35 12.5 EZ/12.5 Fast
2 x 50 2 :55 buld
4 x 25 @ :30 12.5 Fast/12.5 EZ
3 x 50 @ :50 build
4 x 25 @ ;25 all fast/strong
Main
3 x 500
1. 4 x 125 Pull descend 1-4 @ 1:50
2. 5 x 100 Fr swim @ 1:30
1st. 100, 1st 25 fast, 2nd 100 2nd. 25 fast etc. (last 100 all fast)
3. 10 x 50's #3, #6, #9, #10 Fast @ 1'
Fins:
5 x 100 (50 fist closed, rest:10, 25 Fast/25 EZ (did the fast/ez w/out fins)
Friday 1/22
Coached from on deck - and did this later.
Warm
Warm 600/900/1200
Set: - fins
8 x 75 Drill/Swim/Stroke (IM order) @ 1:30
MAIN
200 smooth @ 3:00
200 build @ 3:00
4 x 50 @ 1’ (200 race pace)
150 smooth @ 2:20
150 build @ 2:20
4 x 50 @ 1’ (200 race pace)
100 smooth @ 1:30
100 build @ 1:30
4 x 50 @ 1’ (200 race pace)
75 smooth @ 1:15
75 smooth @ 1:15
8 x 25 odds sprint/evens EZ @ ‘30
50 smooth @ 1’
50 build @ 1’
Break - 1’
50 AFAYC! 1st. 25 no breath w/ flip turn.
5 x 100 Paddles and snorkel #1-3 @ 1:30, #3-5 @ 1:15
200 cool
Happy Laps!!
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