Gray Guys/Girls Master's Focus Triathlon Mentor Group--Now Open (Page 21)

Janet - My aero bars are one of the higher end Profile models.  I forget which offhand but as Deb says the pads are adjustable.  I've had to modify them a few times so it does come in handy.

Deb - I'll look at the specs for the Adamo Podium.  If I recall correctly my sit bones are 105mm wide.  I do have to do something because it is not fun.  Yesterday I went out for an easy recovery ride (only 36.8 km/ 23 miles) and I still had some issues.

Locally. a woman I swim in the pool with went into a local shallow lake for a swim and found it cool but not too bad.  She thought it was about 16C/ 61F.  So we'll be swimming in OW pretty soon.

Dave - Your wife has a good sense of humour.  Had to smile at her comment.

I had a good swim today and was timed at a fairly consistent 1:58/ 100m.  This was a good surprise.  I wasn't trying hard and was just swimming.  I don't think I've been under 2:15 more than a few times.  Next week I start swimming with Jonny O's group which should push me to work harder and I'll be swimming 4 times per week as well.

I had registered for a race in Osoyoos (south of here) and yesterday it was cancelled so now I'm scrambling to find a new HIM race.  I'm considering Coeur d"alene 70.3 or Victoria 70.3.

George - I've looked at the Victoria 70.3 myself.  It's funny - I told my husband Ohio 70.3 would probably be the only HIM I'll ever do, but I'm already looking at others.  Not sure I'll actually do another one (depends on how this one goes I suppose), but I've looked at others as destination races.  I'd like to visit BC some day so thought I might as well look at races there.  If I remember right Victoria is a bit hilly so not sure it would be right for me (I typically avoid hills at all costs) but it's still an option, maybe. 

First OWS practice of the year this morning.  Lake temp was about 62* so not too bad once you got used to it.  I had my wetsuit, need to practice with it more and OWS in general - first Olympic distance race is in 2 weeks and OWSing is so much different than swimming in a pool. Felt good though. 

Have a good weekend!
Janet

Janet - I'm leaning towards Victoria in part because my son lives in Victoria.  You're right about the bike course being hilly but it is mostly rolling hills not real big climbs.  The run is a trail run but it is well compacted and goes around Elk and Beaver Lakes.  There are only a couple small climbs around the trail where I wound up walking for 5m or so.

I haven't been in our lakes yet but we measured Okanagan Lake today at 16C/ 60.8F.  I'm not keen on OWS until the water is 17 or 18C / 64.4F.  I know I can handle cooler water but I don't want to. 

Hey Chris,

Sorry I wasn't here to see this sooner.

If you are doing all the workouts, then at the end of the novice plan you will be doing 2K in each workout and 8,000 yards per week.  Going to the Sprint Base plan would actually be a step back so I would move to the Sprint Build 3x plan.

You might consider moving over to the Sprint Build 3x plan now instead of waiting to finish the novice program.  Week 11 of the novice plan goes to four workouts per week.  You are pretty close to the workout volume of the build plan now so it wouldn't be a huge jump.  There is a bit more intensity in the build plan, but that's the point, it is building your fitness, strengthening you, and making you faster.  If you start now, you will get down to the specific sighting work that will help you on race day.

The Sprint Build 3x plan starts with a STP test.  You will find directions for that at the top of the Sprint Build 3x page.

If you have any questions, send me a private message as that will go to my phone so I will see it quickly.

Hey Steve,

Our little swimming hole if just above that temperature!

I'm conducting an open-water swim clinic down near Newport Beach the weekend after next (~ 9-days).  So far we have 16 hearty people signed up even though the water temp is 62.7 degrees (as of this morning) and we don't expect that it will go up that much before the clinic.  This particular beach generally has waves in the 3-6 foot range; significantly higher if weather is coming in, and there's normally a fairly stiff breeze to make breathing even more fun.  (This class is designed specifically for ocean swims so we cover how to deal with a surf line, hence the beach with some waves).

I suspect after the first swim through the surf line nobody will be thinking about the water temperature!

Wind, waves, and cold water - THAT'S how you get comfortable in open water!

So what's on the agenda for the weekend?  Anyone racing?  I'll be doing another OWS practice tomorrow morning and if the water temp is close to last week's (64*, not 62 like I previously said), it will be warmer in the water than out of it.  Air temps will only be around 50* - going to be a cool morning.  Group bike ride afterwards, 15-20 miles.  Probably a pool swim and then a run on Sunday.  

Getting a little nervous for my race next weekend.  I know I can do the bike and run, but the swim is freaking me out a little.  It doesn't help that I'm in one of the first waves to go off - that leaves a lot of people to swim over me!  

Hope everyone has a great weekend!
Janet

Feeling better about the swim for next week after practice this morning.  It was a chilly start to the day - air temps around 48* but the lake temp was 68* so it was nicer in the water than out of it.  I managed to make it all the way around the perimeter of the lake - about 1000 meters.  Time was just over 31 minutes but that's about what I expected so I'm OK with it.  Water was pretty choppy today because of the 15mph winds.  I also skipped the group ride afterwards due to the winds and cold.  Hopefully tomorrow will be better and I can get my ride in then. 

Janet

Just after my last post I got sick AGAIN!!  I'm pretty choked that I lost an entire week of workouts.  I even missed a 90K bike ride yesterday and a 90 minute run today.  Now I have to struggle to get going again.  Tomorrow was scheduled to be my recovery day but I've got to do something.  I'll likely swim so I can work as hard as I'm comfortable for the first day.

I did get in a first swim with Jonny O and it was fast paced but not too difficult.  Hopefully I'll quickly catch up to the group.

Janet - Sounds like you had a good OWS.  Last year I swam an OW 1860m in 42 minutes in very optimal conditions (not a ripple on the water).  Then a week or two later I swam the same route 1860m in fairly rough conditions in 50 minutes.  So, just guessing but you might find your 31 minutes in rough conditions may be faster in more optimal conditions.  

Not sure about "great or inspirational."  OWS clinic tomorrow morning.  Weather isn't cooperating.  Water temp 64.2, air temp suppose to be 58 with 15-20 MPH wind.

Gonna be a little bit chilly I think.

Last OWS practice this morning before my first Olympic distance tri tomorrow.  Water this morning was 64*, the lake for tomorrow measured at 66* today, so not bad.  I'm actually really excited about this race.  I've gotten comfortable enough with OWS that it doesn't worry me (and as long as I just do my own swim and not worry about other people, I should do fine - slow, but fine).  The bike and run are on courses where I do a lot of my training so I'm familiar with them.  Just going to enjoy the day - it's looking to be perfect weather for a race.

Janet

Did our OWS clinic this morning.  Water was 64-degrees, air was 59, with a 15-20 MPH wind.  There was 5-7 foot surf  with a 4-foot swell out past the surf line.  Then to top it all off, we had some vicious rip currents.  Good introduction to rough water swimming!  We had 26 people show up.  A couple of the people were very beginning, bordering on novice, swimmers which always presents a challenge for the lifeguards.  More than half of the people signed up had NEVER swam in open water - which I suppose was the whole point of the clinic!

We had ~ 45-minute discussion on the beach and then started sending people out 5 at a time to try out there "new found" skills. I am happy to say that nobody drowned and by the time we got done everyone was fairly competent at getting out through the surf line, sighting in the heavy swell and chop, and then getting back to the beach.

On a side note, I think it's going to be Tuesday before I am warm again!

Steve, I didn't see your post until this evening.  In any case, with the conditions, I am not sure we would have gotten usable video in any case.  Sorry.

Janet,

Good luck!  You're gonna crush the race INCLUDING the swim!

Enjoy the day.