Monday, January 30, 2012

Week -39: A Little Bit of Progress


This IMS thing seems to work.  Three runs this week, following a strategic build.  1k, 2k, and 1,5k.  Sounds like a bit of a joke I know, but for someone who was trapped at 0.5k with no improvements on the horizon, this is huge.  Hopefully the trend continues.  Two solid swimming sessions in as well, and a decent bike ride.  In short, I cannot complain.

We also went down to Iona this Friday to test out Caroline's TT bike on the flats.  This experience was extremely discouraging for me.  After the end of last season, I timed myself over a 10k run on this road (out and back, so the wind effects should be close to cancelling themselves out) and clocked in at about 18 minutes. (15 would be the ideal, by the end of this season).   Caroline came in about 2 minutes after me, which is about right for the gender difference.  If we both took 3 minutes off we would very competitive.

Anyways, she got on her bike and basically just pedalled away from me.  Clocked in at 18:30.  Now, I didn't do the time trial so I can't know for sure, but I would be very surprised if I was any faster than my last time.  Which means Caroline has taken 2 of her 3 minutes off.

DSCN0187a

I blame the bike.


(T-39 weeks and counting until New Zealand)
Matt Caroline
Swim
Sessions
2
1
Distance (m)
2850
1650
Bike
Distance (km)
127
99
Elevation (m)
513
100
Run
Sessions
3
2
Distance (km)
4.5
13.5
Backcountry
Distance (km)
0
0
Elevation (m)
0
0

Wednesday, January 25, 2012

Guest Post: James and the Gulf Islands


2012.01.22 Salt Spring (2)


Not so long ago Matt and I had a guys weekend.   Our only ambition was one of my long time ambitions, that is to visit British Columbia's Southern Gulf Islands.  The plan was to go Saturday when the weather was fine and sunny a nice change after a cold snap.

Friday afternoon, which found us going head to head for some cut throat Goldeneye action, led to Friday night where we explored some of Vancouver's poorly lit and terribly loud establishments.  Our condition on Saturday as a result, was a tad slow and we soon understood that our hopes of a beautiful gulf islands day trip was departing in half an hour.

As we are both such ambitious chaps the next days poor weather and extreme wind warnings - gusts up to 100 km per hour, did not dissuade us in the slightest way.  We roared down the 99 to Tsawassen.  Parked, paid, paid again, boarded as the last call for boarding was announced.

Onboard Matt and I tried to stay out on deck for as long as possible it was fierce, it was damn cold, the decks were wet.  Once the ship drew out of the dock, and the smokers had puffed their last I suggested we head in.

We weren't in for long having been told by a crew that BC Ferrys radio warnings about staying inside and off the decks, were really only a recomendation.  SO like all good young men we ignored the recommendation and headed out on the port side on a lower level.  Exceted and training our eyes for whale spouts and enjoying the green hills coming towards.  I was glad Ibrought my jacket and touque.  Matt looked pretty uncormfortable in his super space age MEC material.  He did spot something and we were very excited  untill it proved to be a significant piece of driftwood.

We turned in and watched the rest of the journey from a portside window hear the stern - close to the coffee.  The wind really was fierce and the Georgian Straight had healthy rollers deep grey and nasty.  We chatted, one of use drank more coffee but mostly watched these waves, signicant ones would shake the whole ship.  Matt and I tried to open a Port door against the wind.  I tried, Matt tried, we failed.  I've never expierenced wind like this before.  A little doubt settled in my mind.

Behind me a two men chatted about moving the other to Mayne Island.  And the ferry docked first at Galiano, Pender, and finally Salt Spring.  The wind and the waves were more calm amongst the islands.  Matt saw a sea, we both saw many birds, interesting birds.

When we arrived at Long Harbour on Saltspring the officials at the ferry told us that the ferry back to the mainland was currently cancelled, although the Capitan was willing to hold out until four o’clock until giving up.  Return for the usual departure but be prepared for other possibilities.  Okay.

We hiked up a short path to a lookout.  The distant shore stretched and there were trees stripped of their bark, the wood smooth and clean. We followed this path until it led back to the road, then followed the road which rose slowly.  Inland the weather was more gentle but it was still raining.  Matt and I walked along making note of many interesting houses, and one especially with a remarkable front door and two sheep in the front yard.  Presumably acting as guard sheep, so no one could pull the wool over their owners eyes.  So to speak.

2012.01.22 Salt Spring (3)


We turned at old scout road for a change of scenery, and continued to enjoy looking at all the interesting houses. 

The ferry Office was full when we got back.  We waited with one half of a Canadian sister rock/pop group.  She and her friend talked about going back to their house to drink gin and wine “We have plenty left.”  They left without inviting us.  Thanks a lot lady.

I said to matt that this was funny in the worst kind of way, the kind where your life is ruined funny.  At this point I should disclose that not only would my trusty host not make it to work for Monday, I would miss a phone interview I had scheduled for Monday at noon.  Goodbye life.

We waited for an hour in a half in that uncomfortable room with grumpy people with large luggage, desperate people.    Then the woman announced that the ferry was cancelled due to high winds until further notice, next possible ferry was at 6:10 in the morning.  But don’t count on that, the forecast is for winds of 30km per hour and usually we don’t operate under those conditions.

No no no.

Trapped on Saltspring.  Yes.

We set out again over the same road, only this time we were cold and wet from our hour hike in the rain. 

How far is it to town?

It’s a 15 minute drive

We’re walking

Oh.  I don’t know. “   She looked at us like we were crazy.  Perhaps we were by that point.

A hour later we flagged down a white JEEP and hitched a ride to the turn off into town.  We walked in, down a steep hill and into the Ganges bay.  It was now 530 on a Sunday night in the off season in a tourist town.  Not a good place to be, but also a great place to be.  The streets were quiet and the harbour was filled with sailboats and yachts, even a coast guard ship.

2012.01.22 Salt Spring

The second hotel were tried had a decent price, 70 bucks for a double bed.  I couldn’t spend much money and so we took it.  The proprietor and his black cat rita eyed us down.  Two men on an island stopping in for an unplanned night out of town.  Yes he got the picture all right.

“Crazy weather today eh?”  We asked him.

“Yes, actually it’s a sad day today, a local went to repair his sailboat today and they pulled him out of the water.  Cold.  Dead.   Just right here, I knew him for twenty years.”

We got into our room and sorted out our sides of the bed and then went down to have dinner.  We ate on premises.  Would we like the table next to the fireplace?  No we would not, thank you.

Matt and I watched television, a rare treat for matt as he doesn’t have cable or satellite.  I had heartburn from the dinner, and went to a gas station to buy tums.  We both called our lady friends at this point.  Yes we’re still alive.

The next morning was far too early for any human being.  450am.  We dressed and hit the road, or would have if we weren’t trapped in the hotel.  The door locked.  Should we just leave and leave the dead bolt unlocked for all those deviants.  Someone was washing pots in the kitchen and we attempted to get their attention.  This didn’t work so we flicked that dead bolt and busted out into the night, already late, tired, hungry.

Getting to the ferry in one hour for a two hour walk seemed highly possible the night before.  But now it was grey and cold, the boats hit the peirs under the yellow marina lights and matt’s knee was acting up.  If this wasn’t serious it would be a lovely scene.  I imagined staying here and watching the sunrise over the place where the man had drowned.

We started thumbing to the gigantic pickup trucks driving off to their construction projects all over the island.   The way was further than I remembered from the day before.  Matt suggested we start running.   I was out of breath and we hadn’t even reached the main road to the ferry terminal, or reached the hill near the turn off, or the t intersection that led to the hill that led to the turnoff that led to the ferry terminal.

But our ship came in, a small white compact stopped for us, our angel was none other than the officer of the watch who had kicked us off the deck the day before.

“I remember you guys from yesterday, get in, I’m already late.”

Matt climbed in the back which was packed full of refuse of one kind or another, and I think he must have been sitting on the remains of at least two different fast food meals.  

“They don’t run the ferrys during heavy winds not because of a danger of the ferry sinking but because the passengers can have a mass panic.  I was on a ferry where one person puked, that made another person, puke and then everyone was puking and it stunk and there was a woman who was pregnant who started having problems and a man with a heart condition collapsed, but that won’t happen today.”
“Looks like things are on boys” The officer said as we careened around the sharp corners whipping by the deer crossing signs.  I could see his speedometer and was glad my eyes were terrible so I couldn’t make out at what speed I was going to die at.

He parked and we thanked him, paid and joined the early risers waiting to board.  On board the ferry the night was still thick and the ferry was large enough that we didn’t feel our departure or notice that we were underway until matt suggested that we go out on deck.  I thought he was nuts but I couldn’t stay inside while he went out on deck by himself. 

Later we had breakfast.  Matt raved about the eggs.  “I didn’t know eggs on a ferry could be this good.”   The two men who sat behind us on the way out boarded from Mayne Island and sat behind us again.  One man confessed that he had a secret family in Haiwaii who blackmailed him for half a million dollars.  They chatted away and it filled our silence as we watched the islands and the sea and the sun rose slowly until it was bright and the passengers filled the seats and grew loud.

Tuesday, January 24, 2012

2012 Karate Monkey Build (aka Muffin)

I built a new bike...

Yes, I know, another bike.  But she has a good purpose!  She's a commuter, hard tail mountain bike, bike packing chameleon of a bike. And she's pretty.

She showed up in a box after Black Friday.

DSCN0002

I got lucky for parts - Matt was looking to upgrade his super awesome Gary Fisher Cobia hardtail frame that was spec'd with some way less than stellar parts.  Perfect for an urban commuter, including mechanical disk brakes! 

So I got to work.  Mighty Riders provided the headset/installation as well as cables and full(!!!) housing. She was starting to take shape...

photo (1)


For interests sake: 

Headset: some cheap 30$ model.  Wanted black and got silver, but turns out I really wanted silver afterall
Brakes: Avid BB5's (185 front, 160 back).  I didn't have any trouble with caliper rub like a lot of builds I've read about.  I also don't have to loosen the caliper to remove the rear wheel.  And I love how easy they adjust.  Kinda refreshing.
Shifters: Sram X5.  Love the indicators for a commuting bike for some reason.  Never even look at them on my full suspension bike, go figure.
Crank: Unknown Shimano octalink crank / bottom bracket.  
Front D: Shimano Acera X.  Super cheap, got it used, it was the only cheap one the bike store had that worked with that clamp size/pull.
Rear D: Sram X5. Long cage.
Cassette: 11-34, Sram
Grips: Nice, new Ergon's!  I love love love them.  First pair and they are great for this application.
Bar: Crank Brothers Cobalt 3.  Flat bar
Stem: Expensive BBB.  But it works?
Pedals: Shimano M520's.  Standard on all my mountain bikes.
Tires: Well there is an interesting story...

She started out with some Hutchinson Urban Tour tires.  Pretty nice, a little heavy, but they also have at least 3000km on them with basically no signs of wear and (knock on wood) no flats.  They did look a little skinny in that fat fork up there but the fenders helped a little to make it look like a solid commuting rig.  Then we got some really, really cold weather in Vancouver.  And it lasted for more than a week.  Faced with either taking the Skytrain every day, or riding my bike, I of course, chose the bike.  In the interest of keeping the rubber side down I picked up some studded tires.  Schwalbe touring tires of some sort.  They are actually a pretty sweet design for city riding in the winter - at full pressure the carbide studs barely contact the pavement but at lowered pressure they grip into the pavement.  And they crackle really nicely.  Have I mentioned how much I like the sound of crackling studs on pavement?  I, for one, can't wait to move back to the land of the winter - bring it on!

Anyways, that's where Stud Muffin gets her name.  I had originally called "him" Studdly, but for some reason it didn't stick.  I was riding along one day and had a change of heart and renamed "her" Stud Muffin, or Muffin for short, or "the Surly" when I feel like sounding less silly than calling a bike Muffin.  I've already gotten a couple of comments on her you know : D

photo

Monday, January 23, 2012

Week -40: Needles

Last week was a bit of a breaking point for me.  My bike ride last Friday was cut short due to knee pain - this is the first time that any knee problems have transferred into bike riding.  Bike riding being my favourite sport of the three by far, and my favourite non-competitive activity as well, this is completely unacceptable.  Then we went out ski touring last weekend, and again the knee flared up....again, never an issue before, and now my second favourite activity was out.

Week -40. Iona


One of the options to treat IT band syndrome is called IMS - basically acupuncture, but instead of targeting acupuncture points, they just jam needles into the offending muscles.  The theory being that the muscles don't like that, and tense up to stop it happening - they then get so tense that they have to relax, which should relieve the IT band tenseness issue.

To me, this sounded like a load of hocus.

But desperate times... so I booked an appointment with a physiotherapist, and he jammed needles all through both IT bands.  The muscles definitely tensed up.  I was so sore afterwards that if I had had a bungee cord, I would have let Caroline pull me home on my bike.

Two days later, I ran 1.5 km.  Which is triple what I was able to do the week before, and I only stopped because I didn't want to push it.  So maybe not so much hocus.  We'll have to see how things progress in the next few weeks.



(T-40 weeks and counting until New Zealand)
Matt Caroline
Swim
Sessions
1
0
Distance (m)
1000
0
Bike
Distance (km)
71
75
Elevation (m)
133
0
Run
Sessions
1
1
Distance (km)
1.5
9
Backcountry
Distance (km)
0
0
Elevation (m)
0
0

Monday, January 16, 2012

Week -41: Back At It

We had a pretty good week this week.  Very busy, and we didn't get in the 6 workouts that we are trying for this time of year, but I think I made some progress in every sport.

The swim was a good 1km, broken into two halves.  Caroline still is probably 60% faster than me, but I can put in 500 meters in about 12 minutes now, in a 25 meter pool.  I remember that was the distance that you needed to do for the Bronze Medallion way back, and I remember the cutoff was 20 minutes.  I barely passed, and failed some of the trials during the course.  So, 20 minutes to 12 minutes - I can live with that for now.

I got the usual commuting miles in this week on the bike, along with my first actual road ride of the season.  I was aiming for 100k, but I think 65 solo is good enough (again, for now).  Hopefully I can build that up every Friday afternoon to do a weekly 100k.


And then of course running.  I still can't run.  I have been using the hamster wheel / park next door every other day, and running a lap.  It feels differently every time, and not in any sort of progression.  We'll see if I can build it up to two laps next week.


(T-41 weeks and counting until New Zealand)
Matt Caroline
Swim
Sessions
1
1
Distance (m)
1000
1500
Bike
Distance (km)
118
15
Elevation (m)
548
0
Run
Sessions
2
2
Distance (km)
1
7
Backcountry
Distance (km)
23
24
Elevation (m)
1200
1300

Sunday, January 15, 2012

Elfin Lakes Hut Overnight

I'll start this post with saying we are a little bit behind on our posts... we are working to correct that.  For the next while, we will be writing a little bit in the past :)

A couple of weeks ago we decided to take a group of friends (some experienced and some with little backcountry/winter experience) to Elfin Lakes Shelter.  We figured it was the perfect place to introduce people to the backcountry - a beautiful snowshoe through the sub-alpine to a heated hut.

2012.01.14 Elfin (3)

We headed out from Vancouver at 5am to beat the rush to the hut - I've heard rumors of 100+ people in the 34 bed hut.  The weather was grey and dull and started snowing hard before we reached the parking lot.  At the lower parking lot we chained up and left the two Jettas to get to the top lot. We set off in the snow! First stop was the Red Heather day shelter where we rested up and had a snack. I love snacks.

2012.01.14 Elfin (6)

On the trail up to the Elfin shelter, we ran into this guy and couldn't resist asking him for a picture.

2012.01.14 Elfin (7)

  Even though it was grey and snowing, the terrain was still beautiful.

2012.01.14 Elfin (13)

  We got a little cold as the wind picked up on Paul's Ridge, so we pressed on for the hut.

2012.01.14 Elfin (19)

Finally we reached the hut and had snacks (snacks!) and grabbed bunks before the crowds showed up. We were lucky and got eight of the last ten or twelve spaces. By the end of the evening there were probably close to fifty people.

2012.01.14 Elfin (24)

After a fantastic dinner and a couple of games of Dutch Blitz (my new favourite game!) I got ready for bed and headed outside for a bit. It was starting to clear!

2012.01.14 Elfin (27)

When I got up in the morning, the fog was rolling in but the mountains looked perfect! We rounded up everyone to take a look before it got clouded in.

2012.01.14 Elfin (31)

2012.01.14 Elfin (34)

2012.01.14 Elfin (41)

It was cold (probably -15) but still and beautiful. Matt's knee had been bothering him the day before so Alex and I decided we would ski some laps on the way home while Matt hung out with the snowshoers. The powder was amazing! We ran 4 laps in two hours breaking trail the whole time, but oh was it worth it!

2012.01.14 Elfin (47)

We ended up running into the snowshoers at the top of one of our runs and Matt decided to join us for a few.  Alex's track is in the centre/rightish of the picture, Matt's are on the left and mine are to the right of Alex's.

2012.01.14 Elfin (62)

We all enjoyed perfect conditions on a wonderful day!

2012.01.14 Elfin (52)

Now that this has turned into a photo blog, one last one. Matt took this when we stopped to take off our chains on the way down.

2012.01.14 Elfin (64)
 
I hope everyone had a good time!

Friday, January 13, 2012

First Real Mileage Ride

This whole training thing has started to feel very real and very urgent over the last week (possibly because we sat on the couch all of last week).  So I made sure I got out of work right on time today, and headed out for the first real mileage ride of the year.  The original plan was to go for a full 100km, but I ended up with just shy of 65 due to a combination of time restraints and me not being as fit as I had hoped.  Iona beach was the highlight of this ride.

Iona


I also used my new Garmin Edge 800 computer for the first time. It's pretty cool what you can do with it.  A sample is below - if you "view details" you can see pace/speed/distance/elevation....if I wanted to completely geek out I could buy a heart rate monitor, cadence monitor and a power meter and you could see that as well.  I'm sure this is not too interesting to anyone but me, but I thought I'd post it anyways.

Also, according to Garmin's programmers, I burned over 2,000 calories.  That seems a little high to me, but I guess what do I know?