MOMO - (CLOSED) IN TRAINING MODE (Page 10)

well, aswimr said it..

a trick of the trade.. spray cooking oil (pam) on your legs, arms, and neck.. this helps when it comes time to take it off.. also reduces suit burns..

you can wear anything.. a tri suit, tri shorts and top.. you have to figure out whats comfortable for you..

brands... i use to wear pearl izumi, great shorts.. now i wear 2xu tri shorts.. tops are tricky.. tri shirts are always short, and they ride up... i have an ironman top and a hind top..very comfortable until they start to ride up...

you would want to practice in the stuff you buy so you wont have any surprises on race day..

just an opinion..

I bought two relatively inexpensive solid color two piece racerback swimsuits (so I could mix & match during workouts & it's a whole lot easier if ya gotta pee ).  Tyr, Speedo & Zoot were the names I saw most often.  Depending upon how big your girls are - certain brands are recommended (think compression at its finest - sigh).  The top is going to double as a workout bra, so you need to get it right & be comfortable.  I'll send you the details on what I purchased if you'd like.  Mo clued me into swimoutlet.com which has good reviews on suits.  They also sell a small chamois-like towel which works great.

For the run/bike I just threw on some shorts and a sleeveless tee over the swimsuit.  You're wet for the bike portion and then running.  Bike shorts w the pad - not for me in that situation.

Congrats on signing up for the tri!  You go RGR!!

Thanks for sharing this.  Very cool.

I got my bike checked out at the bike shop and they didn't find anything mechanically wrong. The mechanic did say that trying to shift when you are really bearing down on the pedals will cause the chain to not shift, which is probably what happened on Saturday.

yes, that is a very true statement.. that also bends/breaks the teeth on rear cassette.

it good to try to anticpate what coming up when riding.... it hard sometimes.. you can feel inclines before you actually get into the climb.. it also good to look a head, sometime its possible to see changes in terrain.. This is stuff i learned from mountain biking.. it has been very useful for road riding.

Here's a killer core exercise given to me by a trainer which you can do anywhere.  It's awesome.
(so get off that couch tonight & give this a try!  )

To review: 

Plank (aka bows & toes) - full body push up position with forearms on the floor, elbows directly under your shoulders

Side Plank - same position, but on your side, one arm supporting you, elbow directly under the shoulder, feet/legs one on top of the other

Here goes:

Get into plank position.  Hold for 60 - 90 seconds.  Then roll right into a side plank (the roll will be tough to do).  Once stable, lower your hip to the floor and then raise it back up 12x.  Then roll back to a plank and hold it for 60-90 seconds.  Roll to the other side for a side plank.

Once stable, lower that hip to the floor then raise it back up 12x.  Roll back to a plank and hold for 60-90 seconds.  Rest.  Repeat 2 more times.

Killer.

Theraband walks, side shuffles, and ice skatings are killers too! Really work your gluts.

Momo,
Any tricks to the hill climb while in aero? I am having a heck of a time trying to work the hills while being down in aero, and have to jump up to my pursuit bars, after down shifting. Seems like I can't keep my momentum going with all my weight on the front part of the bike. 

Climbing a hill in aero... depends on the hill and your climbing strength. i don't climb any hill in aero that i have to change gears.. minor rollers and shorts hill.. aero.. major bridges and hills.. not in areo. there's a safety aspect to it too.. doesn't take much while in aero to knock you off or off course..

So if are losing lots of speed... shouldn't be in aero, should crank it out(standing or seat) get back into aero at the apex.... and stand cranking in a bigger gear(harder).. and fly down the other side..
cautious of course..

Just got back from the pre-race meeting and packet pick-up for the Sprint Tri tomorrow.  I guess it's officially for real now.  Hopefully the shins will hold up and I won't completely embarrass myself.  Either way I'm chalking this first one up to an educational endeavor.

Best of luck tomorrow, kerux! Stay focused.  Have fun!  You're well prepared.  You'll be great!!!

Let us know how it goes!

good luck.. remember have fun first... leave it all on the course.

tri hard

Well I finished. The swim was rough, the bike went ok, and the run was embarrassing. But I had a good time and learned a ton. Such as:1- I should have put the socks on....the blisters in the arches of both feet are uncomfortable to say the least.2 - I should have biked faster.....I left way too much time on the course that I could have picked up, but I wanted to take it easy for the first one.3 - I need to start training for speed in the pool. The pool looked like a salmon spawn and passing people was tough....pretty funny stuff.4 - The RUN: my legs and feet just can't keep up. I had tons of energy on the run but hobbling doesn't make one speedy. My goal for the race in August is to knock 10-15 minutes off this last effort. Obviously I'm just going to have to suck it up and make the training happen for the run.

Well guys... The end of the month is almost here. I hope everyone did better in training..

I tomorrow is the last day of the month.. last day to get some mileage in the meet the challenge


Lookin at some of your logs, training seems to be one-sided.. working really hard on one discipline and very little on the other two. You have to put time in to get results.. I know life happens, trust me i do..

options:
instead of doing a 50 mile bike ride ride 20 miles and run 3
instead of running 9 mile, run 6 miles and swim 2K.. (unless you are planning a to half mary)

Remember, im here to help.. this is stuff i have observed looking at logs.

Congrats to all racers this month.. monicamm68, R28723, KERUX

Next month OLLIEDAWG and RUNGIRLRUN, will have there first tri.. whooooo hooooo..

Guilty!  I can't believe I let June slip by w/out swimming.  Thanks for the coaching & inspiration Mo, obviously I need a kick in the pants. No excuses.  I'm ready to make July a great training month.

Agreed, wisewilma! I am ready to make July eat my training & racing dust.

Are we getting another challenge, Mo?

yeah the challenge will be the same. i can't remember the numbers..

great to hear we have some motivated triathletes in the house... lets beat down july with some awesome numbers... i will put in as much as i can working crazy hours.. but it will get done..

GET SOME!!

OK, 1st of the Month, Let see some numbers.

June's totals:
Bike: 6h 17m 48s - 112.48 Mi
Run: 5h 43m 14s - 34.46 Mi
Swim: 4h 53m - 11050 Yd
Hunting: 2h 30m (gun range)


I wanted to run more.. July will be interesting, because i go into shift work again.. training will suffer..

Got out and did some run interval training last night. A lot of fun to mix it up and not just run to run. Took me back to my swimming days, by pushing me mentally and physically, yet I felt great afterwards. Did learn this morning, as I was trying to get out of bed, that i should have stretched some after I ran. Hamstrings and calves are sore.

June's totals:
Bike:	3h 10m 36s  - 50.09 Mi
Run:	7h 25m 01s  - 25.91 Mi
Swim:	2h 30m  - 5400 Yd
Strength:	7h 26m
Core Training:	25m
Spinning Class:	2h 00m

Well, my running was better but my bike miles got cut in half and my swim was just horrible. Besides needing to just ramp up my training all across the board, my shoulder did affect my swim. Still, I could've put more time on the bike and run. Gotta bring it for July b/c my first races will start August!

Here are my numbers (had a tri in late May and June 20th):

Bike:	6h 10m 55s  - 85.7 Mi
Run:	5h 22m 51s  - 29.63 Mi
Swim:	6h 42m 26s  - 14150 M
Strength:	2h 15m
Elliptical Training:	10m
Spinning Class:	1h 00m
Stretching:	2h 45m
Yoga:	2h 00m

June's totals:
Bike:	3h 43m 31s  - 50.1 Mi
Run:	1h 35m 31s  - 25 Mi (missing some run time - watch failure)
Strength:	7h 45m
Kayaking:	2h 00m
Yoga:	10h 50m

Edited by wisewilma 2009-07-02 9:42 AM

trying to hang in there in this heat:

June's totals:
Bike:	11h 02m 37s  - 165.2 Mi
Run:	9h 30m 52s  - 54.07 Mi
Swim:	9h 01m 53s  - 20490 Yd

It's official June was bad.....but my first triathlon motivated me to work on my problem areas harder and more intelligently.  July will be better.

June's totals:
Bike:	8h 21m 22s  - 138.17 Mi
Run:	2h 41m 28s  - 11.71 Mi
Swim:	2h 48m 49s  - 5600 Yd
Hiking:	2h 13m
Misc.:	1h 30m 30s
Target Practice: