I woke up Thursday wanting to do anything but get on my bike for four hours. So what do you think I did? Yes I got up and got on my bike. Only I didn't go for four hours. Instead I went and rode with the good folks at Fat Frogs bike shop in South Virginia Beach. I rode about 15 miles with them and then heading out on my own for another 25 miles. The headwinds going out really sucked but coming home wasn't that bad. I ended up riding for 2:15:00. My back has been killing me lately while riding so after my ride I decided not to run. It wasn't really one of my better days on the bike. I stopped by Fat Frogs on the way back and talked with Matt about doing a bike fit for me on Friday. Thankfully he was able to work me in.
Friday - Today Lisa and I went to Fat Frogs for my bike fitting. My original bike fitting was done by sight. In other words the fitter just looked at me while I rode a bike trainer and made some adjustments. Well that is not how it's done at Fat Frogs. Matt Keane is the fitter and a very accomplished rider. He took the time to watch me ride and then started making adjustment. He checked my ankle alignment and pronation, measured my inseam for fit, measured my knee angle on the bike, plus more than I can remember right now. He did a damn good job and I could definitely tell a difference when he was done making adjustment. I wasn't able to ride today so tomorrow at the Olympic triathlon I'll find out how good it feels. If you need a bike fitting or you need a new bike please stop by and see the folks at Fat Frogs. www.fatfrogsbikes.com
1169 Nimmo Pkwy # 232
Virginia Beach, VA 23456-7760
(757) 427-9488
Tomorrow is the Buckroe Beach Olympic Triathlon. I'll let you know how I did tomorrow.
This blog is a continuation of my Ironman experience. I have now switched over to documenting my training for Ironman Canada, 28 Aug 11. I will be using workouts from Crossfit (CF), Crossfit Endurance (CFE) and the Iron Fit training plan.
Ironman Canada Goals
Here are my goals for Ironman Canada. I'm putting them on the blog so that everyday I'll be reminded of what I'm working toward.
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
How to achieve world class fitness!!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
~Greg Glassman
Posts
Team Foghorn
- Jeff Parker
- Virginia Beach, VA
- I am a single father of three little girls, a retired Army pilot and an Ironman triathlete. This blog will cover my training, diet and races along the way to Ironman Canada (Aug 2011).
How I got to this point
Hello friends,
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Believers
Blog Archive
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2010
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June
(22)
- Since my last post I have been very busy both flyi...
- I'm back in the 757 area code once again. I didn'...
- Exhausted
- Friday thru Sunday
- Monday
- Today was a good day. No wait today was a great da...
- Bike/Swim day
- Thursday/Friday
- Race Day
- I got up this morning at 0600 with a one hour easy...
- I didn't think I'd have time to workout today but ...
- Brick Day
- Today I got up early for my run since I knew I wou...
- Long Bike Day
- High School Reunion
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- Travel Day
- Oops
- Easy Bike/Long Run
- Run/Swim
- Brick Day
- Bike/Swim
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June
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Upcoming Races
- Giant Acorn Olympic - 2 Oct 10
- Ironman Canada - 28 Aug 2011
Personal Records
- Va Bch Rock & Roll half - 1:28:40
- Ironman - 11:11:49 (8th in Age Group)
- Half Ironman - 5:13:53 (7th in Age Group)
- Shamrock Marathon - 3:47:27
- Va Bch Turkey Trot 10K - 40:17
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