Tri Folk is now Quadtriathlete

I have decided to retire Tri Folk and create a blog dedicated to Wheelchair sports. You can now find me at

http://www.quadtriathlete.com/ 

Indoor training.... Cause it's cold outside

I received my new tires for the hand-cycle Friday. Yesterday was planned rest day, so it was a time to put the new tires on. The task was easy...
Today I was hoping to get out for a ride, but there  is till ice and snow on the sidewalks out front, and presumably on some of the side streets I use, so I will ride on the trainer today. I would probably enjoy the outdoors, but I don't like stupid risks. I fear not being able to control the hand-cycle, or dealing with drivers who can't control their vehicles. There is also the issue of salt. There will be rain the next two days, and warmer weather through the week. I should have chances for outdoor rides on clean roads.
Today I will watch a movie and spin. This should be the norm at this time of the year. This year I am spoiled.

Something new to my routine

I thought I should try something new today. I am hoping to make it a regular practice.
Back when I was an able bodied athlete, I would often ride my bike to work. It was a 6.1 mile trip downtown. It was one heck of a way to wake up in the morning as I would roll out of the heights, down the hill and through the heavy traffic. Once I had a nasty crash during a rain storm while the morning was still dark, but I mostly enjoyed the quick workout prior to working. I thought I should try to replicate that.

Yesterday I grew concerned that I am not getting enough time on the hand-cycle in. I am swimming great, improving rapidly on the racing chair, and seem to be adapting to a lifting routine for the winter. One area though that isn't seeing enough work is the bike. Ironically this is where I need the most work. My race in the spring is a marathon on the hand-cycle. I am hoping to finish in under 2 hours.This would be a huge improvement. I have reason to believe that I am capable of this because I will be coming into the race in much better shape and much lighter.  But I also know that if I am to improve on the hand-cycle, I will need to ride the hand-cycle. So this morning I woke up, brushed my teeth, put the bike on the trainer and did a 30 minute spin prior to coffee. It felt good. I will do this again tomorrow, though I am hopeful my new tires arrive and that I can head out for a long ride too.

Getting warmed up

It is December in Cleveland, and I haven't missed any out door workouts this month. Today the temperature was in the 60s. I wore shorts and a t shirt during a 15.3 mile push in the racing chair. I finished in 2:18. I followed a common route I use for the hand-cycle. It is a long climb, followed by a quick return. It is amazing to me to have this kind of opportunity to keep working out in the chair at this time of year. I figured without an indoor trainer, I would be hanging it up for a while. That hasn't been the case though.
 I do look forward to getting at least one more long hand-cycle ride in this year. I am currently waiting for the new tires before I can ride outdoors. The tires should arrive soon. Tomorrow is a rain day, so I will be at the pool and lifting. maybe Tuesday tires arrive. If not, I have another chance to push the chair. I honestly like that the most. It is running as far as I am concerned.

Blow out.

With the extended autumn like weather, it has been easy for me to continue training outdoors through early December. The downside, is that my gear  has been worn down from all the use. Specifically tires. Yesterday I went out for a ride on the hand-cycle knowing that my back tires were looking bad. I risked it anyhow and got a productive session in. My last two miles are downhill and mostly junk mileage. During the biggest downhill section I was speeding down at 24 mph when "BOOM Hisssssssssssss", my rear right tire blew. I limped/rolled a half mile home on the flat.

Blowouts on the hand-cycle are dramatic due to the fact that my head is placed so close to the tires. I was not hurt though. Today I placed an order for new tires. I went with the cheap ones. They are for training and are fairly dependable.

 Today is also an amazing weather day. I want to head off on the racing chair, but I may not have the time. I also might swim later. I did two workouts (Handcycle and strength training) yesterday. A swim might be the best fit for me, but I feel ambitious with the sun shining.

Recovery day

Today was designated a recovery day. I contemplated going to the pool due to a weekend closing due to swim meets, but my should had a little pain, and I figured it would be best to take the day off. I also took last Friday off, so it was time.
We are into December, and I have continued training hard. I dread the long part of winter, as it will restrict my outdoor training. As snow becomes a bigger issue, I may struggle to get to the pool as well. Hopefully it will be a mild winter.
I also took my self tho lunch today. I had Kimchi fried rice. It was tasty.

Productive November

It is 11:11am in the 11th hour of the 11th month.
Here in Cleveland this is an unpredictable time. The weather can be summer like or cold and wintry. This past week included so many ups and downs. I biked indoors, swam, did some strength training, and was able to get outdoors for a couple of rides on the Chair and hand-cycle. I also used a crummy Friday for a rest day. The days are a bit shorter as well, leaving me with tighter windows to get outdoor sessions in. None the less, I was able to do a lot of road work this month including a cold half marathon last Sunday.

This is a time for building a solid base for future training and racing. With the winter coming my thought is to get all of the work in that I can before winter shuts me down. I do have a good plan for winter that will include a lot of pool work, strength training, and hours on the trainer using the hand-cycle. The racing chair will be all but put on ice during the deep winter. I have no plans to go into full hibernation, but I am aware that it will become tougher to get the kind of workouts that I will need to continue building the endurance needed for the upcoming season.
 I am hoping for a short less snowy and cold  early spring and late winter. These past few years have limited me as I prepped for the marathon. Though I was also not as committed as I could have been.
My spring tours have also landed at times when I could have been training. This coming spring, I plan a trip to KC for Folk Alliance international. That will take me out for 6 days. I also have one show planned in Ann Arbor. I will likely plan a Chicago visit that week as well.
The main plan is to continue my hunger and to do everything I can to get in workouts no matter where I go. With the tour schedule I should be able to count on regular long rides on the hand-cycle. I am planning to increase my 30 mile rides to 40+. I also want to add intentional speed workouts. I have yet to figure out how to make this work well for me. I need long flat sections. I have a couple of areas that might come close....

Anyhow, I am glad to be able to get so much in now. I have plateaued a bit with weight loss. Not sure why, But it isn't for a lack of training. I think this past holiday weekend I was able to enjoy a bit of food while not enjoying too much.
Today should be nice enough for a good ride. 

Fall Classic half marathon report. Today I was a runner.

 

This morning I participated in the Fall Classic Half Marathon in Strongsville Ohio with my racing wheelchair.The goal was to have fun and try to gauge my training to this point. I have had the chair since June, and with the exception of a 5k, I have only ever used it to train in. I felt that with as hard as I had worked these past few months, it would be a bummer to not celebrate it by going out and putting forth my best effort.

     

















The day was cold. about 30 F. I bundled up as best I could. The course was flat, so it was almost a continuous push from start to finish. No climbs, but no then no recovery. I worked hard and finished with  1:40.41. My pace was 7:41 per mile. This is what I was hoping for. A strong sustained effort. sub 8 min per mile.

My only issues came with the start. I was started with all the runners. I lined up near the front and back a little. My goal was to allow the fast runners out quickly while I built speed, but not be held up behind the slowest runners. Once I got moving, I had to navigate around a dense collection of runners. Most responded to my alerts "wheelchair back. On your left". But many were plugged in and had tuned the sounds of the world out. I had to use a lot of care when passing the ipod army.
My plastic "glove" began to cause me irritation to my palm. I will make modifications in the future.
The spider tack worked well, but was difficult because of the cold.
All in all it was a blast. I was the only wheeler, so I just raced myself. I really like racing the chair. It is more like running than anything so far.
I felt like a runner today.

Flat tire and adhesives

Today I went out for a short ride in the racing chair. My overall time nothing special, but I stopped to adjust my foot rest, and to repair a flat. The flat probably also slowed me for about half a mile. I also ran into a friend just as I began climbing my big hill, so I decided to not worry much about time. I also used the spider tack for the first time and was adjusting to a new position in the chair.
Today was a taper day anyhow. My main priority was to get a feel for the new position and to try out the tacky stuff. It seemed to work well, but I could have used a little more. I also plan to put some electrical tape on the front bar and add some of the adhesive to that, so I will be able to apply more to my gloves as needed.
As for the new position, I felt good in that position and feel confident that it will allow me to get maximum propulsion during the half marathon Sunday. There was only one point, when I felt the front lift unexpectedly.
Tomorrow is an off day. No workouts at all, and Saturday will be very short.

Cold on Sunday

Sunday's forecast calls for flurries and temperatures in the low 30's. Normally I would have loved this. Running in the cold and snow never bothered me. In fact I always felt my love for it provided me an edge. My best running times were often in bad winter weather. This time around though, I am not sure what to expect. I have never been out on the chair in these conditions.
I am glad that I have already done the distance in the chair. The course should be flat and not offer much of a challenge in regards to topography. My concern is going to be with my ability to push the wheels forward and keeping my hands warm enough to hold onto my plastic mits.... I picked up some new shoes, hat and gloves a few weeks ago.
Here is hoping for a change for the better in the forecast. If not, I look forward to the challenge.

Watching the Weather

To this point, November has been amazing here along the southern shore of Lake Erie. I really haven't missed any outdoor workouts, and have been very successful at predetermining swim days vs outdoor days. I have logged many miles on the handcycle and racing chair. Two days were spent on the trainer, but one would have been ok to go out doors if I bundled up. I used the time to watch the Buckeyes football game.

Indoor workouts, while being a bore can be really productive.My first two were both an hour, logging 12 miles. I like being able to moderate intensity. Most of my local rides begin with all climbing and end while mostly descending. It is tough to warm up like this, and I often feel like all of my energy is tapped in the first half, while the second half is too easy. Being able to mix it up will benefit me in the long run, as my spring marathon is mostly flat, but mixed where hills do exist.  The toughest hill is in the last two miles as you come east along the shore-way and cross the Cuyahoga alongside the Browns Stadium. That bridge is long and steep. Finding strength at the back end of a long ride is not something I am used to doing. Though my ride last Sunday did offer me this opportunity. That route however is not a regular option however due to heavy traffic concerns.

I am feeling positive about this weeks workout schedule. Weds may bring rain, but if I am able to get out early enough, I should miss it. I don't plan any ride of more than 90 minutes, so even if it does rain a little, it will be short lived. The day time temp's will be in the 60's.... I will not freeze. Thursday is an off day, Friday I swim, and Saturday will be a short push with no climbing.

The big question is Sunday. When I first considered doing the half, the weather looked to be very cold. As the outlook warmed, i decided to roll the dice and register. Yesterday the forecast included snow and AM showers. This would be bad. It would make pushing the rims very difficult. The cold of course would be uncomfortable, but I will get over that..... Today it looks like the outlook is slightly improving. By Sunday the it could be completely different. Fingers are crossed.

I did a long push yesterday and plan to swim today.... No more weight lifting this week with a race coming. Base fitness and recovery are my priorities.

Time to race

Being that I have been working my gut off training these past few months, I wanted to get a race in before the season wrapped up for the year. I chose to do the Fall Classic 1/2 Marathon next Sunday in the Metroparks along the Rocky River. I look forward to seeing what I can do on a closed flat course.

I went out today and did 13.2 miles in the racing chair. With the hills and traffic I was able to average 9:05 per mile. It was a beautiful fall day and the temperature was around 60. My muscles were a bit sore from the weight training I did Friday. Next Sunday the weather forecast calls for AM showers and Snow with the temp near 37. Not ideal, but it is 7 days off. Things can change in a hurry this time of year. I won't worry about it, and just do my best to prepare for the race.
I ordered something called Spider Tack, a resin for gloves and rims that should provide me better grip. In dry conditions, this could be a big plus. If it does rain, the resin should help counteract the wet conditions.

 All in all I am excited to get out and push myself in a race. I doubt I will have any competition, but you never know. I let Joe, another local wheelchair athlete that I was going to race. Maybe he will want to join me.
Time will tell. Either way I am excited. I have worked hard recently, and am glad to go into the winter months with a long race under my belt.

Solitude

It is not uncommon to have folks honk, wave, give me the thumbs up when they see me pushing a wheelchair or turning the cranks on my handcycle. People are either curious as to what I am doing, or encouraged by my perseverance. The contact though is brief, and I never get a chance to do much more than give a quick wave, smile, or nod.
Most of the time my training is done alone. I don't mind this really. It was also true when I was able bodied. Most of my runs and bike rides were solo, but I often had the chance to share a run with others. I helped 3 people train for marathons. Most of those log runs were shared. Once in a while I would ride with a group. Working out with others is fun. It was never a daily thing, but when it happened it was fun. Training for long course triathlon requires a lot of work and creative time management. The result is often many solo workouts with the occasional chance to train with someone else. I never was bothered by the long hours alone.
Training with a handcycle and wheelchairs means almost all of my workouts are alone. My girlfriend joins me from time to time on the bike. It is tough for her to be consistent during the school year. As the temperatures begin to drop she also seems less interested in outdoor training. Her focus as moved to yoga and the pool. I however am working hard to build a nice endurance base to carry me into the winter. I know that once the real cold and snow hit, long outdoor sessions will be rare. I also have a good amount of weight to lose. having lost 30 pounds this year, I don't think it would hurt to lose 30 more. The best chance I have to lose weight is through hard training and good diet. The holidays and a Cleveland winter make both of those things harder to achieve.
So I train alone often. I have sought  more community on the internet, but the sport is not something a lot of folks do. I am glad for this in regards to the small number of disabled athletes, though I do think more disabled persons could find a lot of joy in sports than do.
Locally I know 1 other handcyclist, and I have never ridden with him. My pace in the chair varies based on hills. This makes pushing with a runner difficult. The handcyle is also slower than a bike. Anyone who rides with me needs to be patient go up and quick going downhill.
Currently my most social workouts are in the pool. This amuses me because most of the workout is done with my head submerged.
The truth is that triathlon is an individual sport. I kinda like being alone pushing myself harder than I did before.

Not fat

I am beginning to feel not fat. Technically I am overweight. Slightly obiest  according to bmi charts. But recently as my fitness level climbs and I lose weight, I don't consider myself fat most of the time. As I climb hills on the wheelchair or handcycle, I consider the need to lose more weight, but I don't fel uncomfortable in my cloths. I am not overwhelmed by athletic challenges. I feel like an athlete..... I like feeling this way.

Today I went west for 26 miles on the bike. It began with a steady, strong pace.  Ultimately there were too many stops and bad roads to be able to sustain any decent speed. I abandoned any hope of breaking time records, And focused on time spent riding. 3 and a 1/2 hours of tough riding. It is my longest workout since my injury. I am happy to know that I can stick to long workouts. I am reaching a point where nutrition during rides will matter.

12.82 miles on a wheelchair...

Today was a breakthrough day on the chair. My early plan was to cover 13 miles, or about a half marathon. I covered 12.82 when I pulled up to my door. Good enough. Still near 3 miles over my longest distance. Anything more would be junk distance, and with all of the construction near my home, it would add dangers that I don't need.
The time was 1:58 minutes. This includes stops for lights and intersections. The average pace was 9:12 minutes per mile. This blows away any previous time, and I did it on a difficult course.
I am feeling much more balanced in the chair, and the new gloves are starting to make sense to me. I could probably come back a little in the chair, but that will happen with time.
One thing that makes using a racing wheel chair difficult is finding your balance. the further back your weight is, the more tippy you become. Control and being in a good position to build speed benefit from this position. As I get more comfortable, specifically on hills, I will move back a little more. I am still unable to reach the bottom of my stroke on the rims. Maintaining contact through the entire revolution of the wheel provides the most power. ......
It will take some time. Today I moved a little closer to where I want to be.

Going easy

This week I have been steady with the workouts. No interruptions since Iowa City. I know recovery days are important, but I do feel good and like to get out when the weather permits. Lately the weather has been amazing for fall in Northeast Ohio. My mind see's no reason to take a full day off, so yesterday I went for an easy handcycle ride....16+ miles at an easy pace.... This is starting to feel like a light workout.
My weight continues to drop, though very slowly. I am at 217 at the moment, with hopes of actually being 216. Amazingly, I am still listed as obese on the BMI chart, though I feel far from obese. I feel fit, strong and lighter than I have been in 5 years.
I checked with the local running race director to see if I could take part in the Turkey Trot. I was told that there was no special timing for me, but that I am welcome to take part. On thanksgiving, that is the goal.... I have yet to decide though if I want to drop $30 for a race with the weather so iffy in late November. Unlike running, I can't just ride through all weather. Snow and rain would make it near impossible. Even the leaves have caused problems. I slid through an intersection the other day when I applied my breaks as the front whelll went over some leaves in the road. It was like being on ice....... Ice would ruin my race........ I think I will wait for race week to make a decision.............. 

Indian Summer

Baseball season has ended. In Cleveland it has been a month without the Indians playing ball. But the past 3 days were beautiful, warm, and sunny autumn days. We call that Indian summer. I really don't know why. It is probably something derogatory, but I just think it means summer days deep into fall. Great riding weather...
I went out on the handcycle yesterday for a speedy 16 mile loop, matching some of my best times to date. It is hard to truly gauge my pace due to the many stop signs and traffic signals on my routes. I also have to start with a long uphill section with little if any recovery time. Yesterday however felt like I was moving along at a quick enough pace to feel like a sub 2 hour marathon will be possible on a mostly flat course with no stopping and having to rebuild my pace every 8th mile or so.
Today the chair was easily one of my best. Saturday however was one of my worst. Today the big difference was the adjustments. I loosened the seat, getting me deeper in to it. This allowed my new "gloves" to remain in contact with the rim longer providing more pushing time.
I watched the NYC marathon yesterday and tried to best understand what the wheelchair racers are doing. I have a long way to go. Their times are extremely fast. I can't average the same pace on my handcycle, let alone the wheelchair. You tube is kind of helpful, there is so little info about this sport that I find myself making it up as I go. Finding a little speed and improved handling to was a positive step. I fear winter and a long layoff from the chair I don't want to have to start over in spring. I am hopeful for a light winter for this reason.... That and the last few have been dreadful. We need a break.

Picking up where I left off

This past weekend I attended the Folk Alliance Region Midwest(FARM) Conference in Iowa City.

I took my swim gear with me just in case the pool was more than a kidney. It was a 40 foot rectangle. A bit warm and heavily chlorinated, but it was a pool none the less. There was a slight challenge with the gate to get in. It was child proofed by making the latch something you pull up at about 6 feet. You had to do so on the wheelchair ramp, and it swung toward you. So, I had to roll up the ramp, hoist myself into position to yank it up, grab the gate, roll backwards, get around the gate, and enter. Many "Wheelchair Accessible" things are created without ever consulting someone in a wheelchair. This was one of them. I did manage anyhow and was able to get two swims  in at 3/4 of a mile. 50 laps. It was nice to get back to the Olympic sized pool yesterday. The pool at CSU is amazing. trying to train in a hotel pool reminded me of how true this is.

The conference overall was a good time. I made lots of friends and introduced my music to a lot of new folks in the folk music community. I also won a free registration for a regional Folk Alliance in the Bellevue, WA for next October. I am excited to head that way again, and to do some shows along the way. The Amtrak route across the north is amazing as you cross Glacier National Park and throughout the northwest. I also hope to see a friend I met at the International conference last February. A singer songwriter/ skateboarder named Mindie Lind.  She also happens to have no legs. She makes clear a belief that I have developed. It is not our legs that move us forward, it is our spirit. There are a few other good folks I look forward to seeing out in the NW as well. The train trip will be a nice way to recover following my planned half iron distance tri in September.

Monday, the mail arrived, providing me with two projects. A new tire for my front wheel of the racing chair, and the materials to create a custom racing "glove".
The tire is tubular. My first attempt ever at changing one of these. I needed to stretch it out to get it on the rim. I wasn't sure it would ever fit. eventually it did. The glue was a messy issue too. Not sure how anyone could change one of these during a race. I honestly would rather use tubes and clinchers, but this size wheel has limited options.

The other item allowed me to custom creat a pair of "gloves" for the racing chair. They are made from aquaplast, a hard plastic that I mold around my hands. I then glued a rubber surface to it and use it to push the rims.

Mine still need some tweaks. but they are a good start. I am sure I will make a few more before getting it right. I found them to be very effective on a s light incline and flats, but when the road gets steeper, they were not so effective. I am thinking that I should keep cycling gloves on for climbing. It will take time as does most of the growth in this sport.

Today I am heading out for a long ride on the handcycle

Racing wheel chair.flat up front.

I went out for a planned 10 mile push in the racing chair. Things got off slowly as my electronics were not working, but I fixed it all in the first 1/2 mile and started back up again. My normal route begins with 3 miles of climbing with almost no downhills for recovery. So hitting 11 minute miles on the first 3felt like an good start as I knew I could make up some time on the accents. I felt strong today once I was warmed up and tried to add some new loops to my route to extend the distance. Around mile 6, I felt that I was making up enough time to get in under 10 minute miles for the whole workout. This is something that I have yet to do. I am still building strength, my technique still needs work, and my gloves could be a better choice than what I am currently using. As I began climbing a short hill near the lake, I noticed a rhythmic bump..... I checked my two side wheels, all good. I looked up front at the 20"....Flat. Bummer, I have no spare. I shifted my weight to the rear and limped home the final 2+ miles. With the false starts, I got in about 9.75 miles. That makes for my longest day. I think my pace was also near best yet even with the flat.... I am going to have order a new tire I think, I have yet to actually examine it.
Tomorrow is a longer bike and maybe a swim.... Thurs-Sun will be without opportunity to train.
Regroup, repair, recover.

Winter is coming....

This weekend saw our first few flakes of snow in Northeast Ohio. The reality of winter came whipping in off of lake Erie. For the most part I was not bothered. Friday, I went to the pool. Saturday was a rest day(kinda). I got a chilly ride in Sunday, and today I was back in the pool.
The rest day included participating in the Out of the Darkness walk for Suicide Prevention. The walk was about 3 miles. I pushed my regular chair which included a nice hill in front of the Cleveland Museum of Art. While I was not doing my normal workout, it was still an effort that lasted at least 40 minutes. I maintained the pace of all the other walkers.
My swim is getting to a point where I may consider it my best discipline. That is not to take anything away from my hand-cycle work, but I feel strong in the pool. A half iron distance feels good, but not overwhelming. I imagine the winter will be more pool time than anything else. Though the hand-cycle fits on the trainer, so this will get used regularly.
I have been looking for races for the coming year. I am already registered for the Cleveland Marathon for the hand-cycle division. My big goal is to break 2 hours There are no significant hills until mile 24. I don't really know what to expect though as they change this course every year it seems. In any event, I expect my endurance to be much better this time, and my weight and fitness should help me meet this goal.
I also plan to do the Twinsburg Du. The race director lets Hand-cycle division racers in for free, and he has been a big supporter for a long time. This was the first race I did with a HC. Adding the wheelchair will be my first multisport event with it. Mickey at Northcoast Multisports also hosts the Greater Cleveland Triathlon. My current plan is to do the Olympic distance. There are a couple of spots on this course that I will need to workout some issues with sand. T1is a long way from the water. It goes over sand. I will likely do the crutches across this issue. Makes for a really slow transition. I am also looking for a late season half iron distance and possible a wheelchair marathon. The two 70.3 possibilities are Cedar Point Rev3 and Ironman Ohio 70.3. The main question with the later is the course. I know other paratriathletes have done Cedar Point. The map for the IM Ohio race has yet to be posted.
Anyhow, I am busy building a good base going into winter. I will be at a Folk Alliance Conference through the weekend, so no workouts Thurs-Sun. Last year the conference tripped up my consistency. I think right now I am in a better place and more determined  about meeting my goals. I do not expect to get derailed. If anything, the break should let me recover from a tough workload and allow me stronger workouts through the fall.... Time will tell.