morning spin class with Mo back from IMCdA...nice to see him...good hard class lots of high cadence...but i felt generally good...i really want to be on the gear he is calling out but it seems that i need to be in one less to stay on cadence...i guess i am just being impatient with my progress...this is only week three...had a bit of trouble with the shifting on the rear cassette...a little bit of popping back and forth...time for an adjustment...
home to clean up a bit...and do some reading and a little cooking...then off to swimming...at courtyard...i packed the bike in the trunk to take to J&A on the way home...hoping they would just do it on the fly...
good swim practice...we had a swimmer leading our lane...she kept us on our toes...there is a difference between a swimmer and a triathelete at swim practice...anyway...my heart rate was up the whole time...(a good thing) and it felt like we got the workout done quickly...a good one...i was tired after...did some breath control stuff...like 2 breaths per length...hmm yeah can't do that...i remember as a kid being able to get most of a length underwater with no breathing...so maybe it's possible again...but it's at effort so i think that is a bit harder...got out in time to watch coach chrissie finishing up her workout...she was doing her cool down on 1.20 per 100m or something like that...it looked like she was moving in slow motion...amazing...
off to the bike shop...where i discovered on the way in my rear tire was flat...hmm...thought it must have popped in the heat in the car...but i let a bunch of air out of the tire...oh well...might as well get a tube while at the shop...they were down with the shifter cable thought and adjusted it...and fixed my flat...it turns out that it was the trainer that caused the flat...the tire liner heated up and sliced through the tube...weird...so now my rear tire has no liner...we will see how my ride goes saturday...i'm hoping that i don't start getting flats because i have no liner...so i am hoping i can find someone with a 650 off a bike they want to sell or are not using....so i can put a trainer tire on it and get the liner back into my road one...
did some more reading on nutrition trying to figure out all the different combinations i want to try...did some more reading...cooked a nice dinner and watched breaking away...that movie was great...there have been a lot of advanced in cycling since that movie...those bike helmets...very stylish...
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