BamaDC's mentor group is Closed! (Page 10)
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() titeloops - 2010-06-25 5:20 PM pilotzs - 2010-06-25 12:06 PM cornfed - 2010-06-25 8:36 AM They just posted the swim wave start times. My wave (M30-34) is between the 30-34 women and M50-54/Clydesdale waves. That seems weird... that does seem a bit strange. They are sending the 30-34 women before the men? My last race was that way. We started behind the women. Some of those ladies got plowed when we caught em. I managed not to totally swim over any of them, but definitely gave a few of them a scare. Not sure what the RD was thinking. Last year at Gulf Coast... I totally chicked this chicks oil. But I was a gentleman and introduced myself |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BamaDC - 2010-06-25 9:21 PM titeloops - 2010-06-25 5:20 PM pilotzs - 2010-06-25 12:06 PM cornfed - 2010-06-25 8:36 AM They just posted the swim wave start times. My wave (M30-34) is between the 30-34 women and M50-54/Clydesdale waves. That seems weird... that does seem a bit strange. They are sending the 30-34 women before the men? My last race was that way. We started behind the women. Some of those ladies got plowed when we caught em. I managed not to totally swim over any of them, but definitely gave a few of them a scare. Not sure what the RD was thinking. Last year at Gulf Coast... I totally chicked this chicks oil. But I was a gentleman and introduced myself Now that's pretty funny. Don't get me wrong, there are plenty of women I swim with at Masters that are faster than myself, especially over distance, but there are also a few that are REALLY slow comparatively. |
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Extreme Veteran ![]() ![]() ![]() | ![]() titeloops - 2010-06-25 6:20 PM pilotzs - 2010-06-25 12:06 PM cornfed - 2010-06-25 8:36 AM They just posted the swim wave start times. My wave (M30-34) is between the 30-34 women and M50-54/Clydesdale waves. That seems weird... that does seem a bit strange. They are sending the 30-34 women before the men? My last race was that way. We started behind the women. Some of those ladies got plowed when we caught em. I managed not to totally swim over any of them, but definitely gave a few of them a scare. Not sure what the RD was thinking. Well, I didn't drown! Considering this was my first open water swim I guess that's no small achievement. The seeding for the waves was kind of a mess. The bulk of our wave was mixed with previous wave by the first turn (about 300 meters) by the end we were mixed in with wave before that one. Overall I had a, well... fantastic race! I don't know what my swim time was because I forgot to start my watch and they haven't posted the results but I was flying on the bike. I only got passed by one person in my age group (and I think only 2 other people) and was averaging around 19 on a pretty hilly course. When I got back to the transition area the racks were basically empty. I passed a couple more people in my age group in the run. There were two decent hills on the back third of the run and the second one combined with heat to get me. I had planned to pick it up for the last half mile but couldn't must the energy to pick it up until about the last 200 yards or so and end up getting passed by a couple people in my age group. Unofficially my time was 1:51 and change (the course was 1000M swim, 17.5 Mi bike, 3.4mi run) and I finished 12th in my age group! I'm effin' stoked!! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cornfed - 2010-06-27 6:51 PM titeloops - 2010-06-25 6:20 PM pilotzs - 2010-06-25 12:06 PM cornfed - 2010-06-25 8:36 AM They just posted the swim wave start times. My wave (M30-34) is between the 30-34 women and M50-54/Clydesdale waves. That seems weird... that does seem a bit strange. They are sending the 30-34 women before the men? My last race was that way. We started behind the women. Some of those ladies got plowed when we caught em. I managed not to totally swim over any of them, but definitely gave a few of them a scare. Not sure what the RD was thinking. Well, I didn't drown! Considering this was my first open water swim I guess that's no small achievement. The seeding for the waves was kind of a mess. The bulk of our wave was mixed with previous wave by the first turn (about 300 meters) by the end we were mixed in with wave before that one. Overall I had a, well... fantastic race! I don't know what my swim time was because I forgot to start my watch and they haven't posted the results but I was flying on the bike. I only got passed by one person in my age group (and I think only 2 other people) and was averaging around 19 on a pretty hilly course. When I got back to the transition area the racks were basically empty. I passed a couple more people in my age group in the run. There were two decent hills on the back third of the run and the second one combined with heat to get me. I had planned to pick it up for the last half mile but couldn't must the energy to pick it up until about the last 200 yards or so and end up getting passed by a couple people in my age group. Unofficially my time was 1:51 and change (the course was 1000M swim, 17.5 Mi bike, 3.4mi run) and I finished 12th in my age group! I'm effin' stoked!! Congrats!!! That is awesome. Sounds like you had a good race. Don't forget to fill out a race report!! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cornfed - 2010-06-27 6:51 PM titeloops - 2010-06-25 6:20 PM pilotzs - 2010-06-25 12:06 PM cornfed - 2010-06-25 8:36 AM They just posted the swim wave start times. My wave (M30-34) is between the 30-34 women and M50-54/Clydesdale waves. That seems weird... that does seem a bit strange. They are sending the 30-34 women before the men? My last race was that way. We started behind the women. Some of those ladies got plowed when we caught em. I managed not to totally swim over any of them, but definitely gave a few of them a scare. Not sure what the RD was thinking. Well, I didn't drown! Considering this was my first open water swim I guess that's no small achievement. The seeding for the waves was kind of a mess. The bulk of our wave was mixed with previous wave by the first turn (about 300 meters) by the end we were mixed in with wave before that one. Overall I had a, well... fantastic race! I don't know what my swim time was because I forgot to start my watch and they haven't posted the results but I was flying on the bike. I only got passed by one person in my age group (and I think only 2 other people) and was averaging around 19 on a pretty hilly course. When I got back to the transition area the racks were basically empty. I passed a couple more people in my age group in the run. There were two decent hills on the back third of the run and the second one combined with heat to get me. I had planned to pick it up for the last half mile but couldn't must the energy to pick it up until about the last 200 yards or so and end up getting passed by a couple people in my age group. Unofficially my time was 1:51 and change (the course was 1000M swim, 17.5 Mi bike, 3.4mi run) and I finished 12th in my age group! I'm effin' stoked!! Great Job! I remember my first open water swim. I kinda freaked out and swam mostly water polo style. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I had a duathlon this week and here's the race report. I ended up 7th overall, and 3rd in my age group. Offical results have me as second in my AG, because 1st in our AG won it overall. |
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Extreme Veteran ![]() ![]() ![]() | ![]() pilotzs - 2010-06-28 8:55 AM Congrats!!! That is awesome. Sounds like you had a good race. Don't forget to fill out a race report!! Here's the report, complete with pictures! |
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Extreme Veteran ![]() ![]() ![]() | ![]() Can we talk about running off the bike? I don't think I had a very good run this weekend. There were somethings (like the 90 deg temps and high humidity) that I'm sure effected my run but I think I could do more to improve. Do I need to do more bricks (my program starts including them in two weeks)? Transition runs? Build more bike fitness? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cornfed - 2010-06-28 9:34 PM Can we talk about running off the bike? I don't think I had a very good run this weekend. There were somethings (like the 90 deg temps and high humidity) that I'm sure effected my run but I think I could do more to improve. Do I need to do more bricks (my program starts including them in two weeks)? Transition runs? Build more bike fitness? The 90 degree heat is most of the problem. Doing some bricks will help. They're most beneficial in letting you know what paces you can hold. I think running off the bike is about your bike fitness and how you pace the bike. this is my third year racing and I've improved alot on just consistant training. Not huge volumed weeks or alot of killer intensity. Just a good solid effort over time. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Nice work in the races this weekend guys! I like running off the bike. My paces are alot faster off the bike. Guess I'm already nice and loose. I didn't race this weekend, but had an interesting couple of days. I went to the mountains for a family reunion and got 2 days of riding in. Only hour long rides on Sun. and Mon., but some serious climbing. Kicked my butt. I gotta do this more often. No doubt it will make you stronger climbing hills. |
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Extreme Veteran ![]() ![]() ![]() | ![]() titeloops - 2010-06-29 11:31 I like running off the bike. My paces are alot faster off the bike. Guess I'm already nice and loose. Prior to the race, I did two short (10 min) transition runs and a 2.4 mi brick on what turned out to be the flat part of the course. I was running way faster then I expected based on all the horror stories I heard about bricks. Maybe Mark's right and it was more a combination of the heat and hills. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cornfed - 2010-06-29 11:53 AM titeloops - 2010-06-29 11:31 I like running off the bike. My paces are alot faster off the bike. Guess I'm already nice and loose. Prior to the race, I did two short (10 min) transition runs and a 2.4 mi brick on what turned out to be the flat part of the course. I was running way faster then I expected based on all the horror stories I heard about bricks. Maybe Mark's right and it was more a combination of the heat and hills. I've had the same issues off of the bike. The run can be tough off of the bike, add in heat and hills and it can be a killer. My first tri this year, I pushed too hard on the bike and busted on the run. My second tri, I paced well on the bike, but the hill out of transition and the heat got me on the run. Still working on my overall fitness, especially my run fitness. It's a combination of things that occur, and trying to put all the pieces together in what works for you is tough. Heat, humidity, hydration, nutrition, & fitness all seem to play a role in performance. I'm finding it's more trial and error than I would like, but I guess thats part of the fun. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Uh Oh! Tweaked the ankle a little yesterday. Stepped in hole while playing on the beach with the kids. (on vacation this week) Not gonna run for a while. This aint good. |
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Extreme Veteran ![]() ![]() ![]() | ![]() titeloops - 2010-07-01 8:21 AM Uh Oh! Tweaked the ankle a little yesterday. Stepped in hole while playing on the beach with the kids. (on vacation this week) Not gonna run for a while. This aint good. That sucks. Use vacation as an excuse to take a little break and give your ankle some time to heal. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() titeloops - 2010-07-01 7:21 AM Uh Oh! Tweaked the ankle a little yesterday. Stepped in hole while playing on the beach with the kids. (on vacation this week) Not gonna run for a while. This aint good. Give that ankle some rest...sounds like some increased swimming in your future. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My plan for this summer was to complete an OLY at the end of July (the Music City Triathlon). I still have to register. Am I getting in enough training to complete the distance and do it effectively? My logs are complete. I'm following the training plan here on BT, but I don't seem to be reaching the peak minutes each week. My cycling may be a bit short, due to missing out on some Tuesday rides, but I'm trying to work on my running (apparently the course is a bit hilly). I can complete the swim, but will probably have to take short breaks breastroke along the way, so still have some work to do there. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() pilotzs - 2010-07-01 2:09 Any feedback would be welcome. I would think that averaging an hour a day should be enough. I'd certainly defer to Mark or someone who actually knows what the f*** they are talking about, though. |
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Extreme Veteran ![]() ![]() ![]() | ![]() sand101 - 2010-07-03 4:40 PM I certainly defer to Mark or someone who actually knows what the f*** they are talking about, though.pilotzs - 2010-07-01 2:09 Any feedback would be welcome. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() pilotzs - 2010-07-01 2:09 PM My plan for this summer was to complete an OLY at the end of July (the Music City Triathlon). I still have to register. Am I getting in enough training to complete the distance and do it effectively? My logs are complete. I'm following the training plan here on BT, but I don't seem to be reaching the peak minutes each week. My cycling may be a bit short, due to missing out on some Tuesday rides, but I'm trying to work on my running (apparently the course is a bit hilly). I can complete the swim, but will probably have to take short breaks breastroke along the way, so still have some work to do there. I think you should put off Music City and come do Rocketman. This will give you an extra month. In what time do you think you can finish an Oly? I think 7 hours a week may be a bit too little. But don't look at my logs. How much time a week do you have to train? |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BamaDC - 2010-07-05 9:52 PM pilotzs - 2010-07-01 2:09 PM My plan for this summer was to complete an OLY at the end of July (the Music City Triathlon). I still have to register. Am I getting in enough training to complete the distance and do it effectively? My logs are complete. I'm following the training plan here on BT, but I don't seem to be reaching the peak minutes each week. My cycling may be a bit short, due to missing out on some Tuesday rides, but I'm trying to work on my running (apparently the course is a bit hilly). I can complete the swim, but will probably have to take short breaks breastroke along the way, so still have some work to do there. I think you should put off Music City and come do Rocketman. This will give you an extra month. In what time do you think you can finish an Oly? I think 7 hours a week may be a bit too little. But don't look at my logs. How much time a week do you have to train? I was derailed this last weekend and have meetings all weekend and beginning of next week, so my training may be limited a bit over the next week. I'm probably looking at a 3:10 - 3:30 OLY. S-35 T1 3 B-1:20 T2 2 R-1:10 - 3:10 OLY (Give or take a few minutes, still working on my run, so probably more give). My goal would be to break 3:15 w/ 3:00 as a stretch goal. You would easily think I've got 10-12 hours a week to train, but add in travel time etc. I guess it ends up being a bit less, plus the weather (and meetings, family) havn't been cooperating on Tuesday nights for my rides the last few weeks. I've been trying to concentrate on building my running, which is going alright. On the BT plan here, it's hard to fit in all the workouts scheduled. I'm trying to follow the Beginner OLY 8 week HR plan. I don't mind putting it off, but do want to complete an OLY this year. I guess I would be better served by putting it off until Rocketman and getting some more training under my belt? Any suggestions on how to adjust my training? |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BamaDC - 2010-07-07 9:32 AM What does your schedule look like? Is the Tuesday bike your biggest issue? Here is what I try to do weekly, if work/family and time cooperate: Monday - Evening Trainer ride or short run (30-45 min) - There is a morning swim I probably should make. Tuesday - Morning Run 5 mile (1 hr) / Evening Tri Ride & Brick (2 hr) Wednesday - Morning Masters Swim (1hr) / Evening Run (45 min - 1hr) Thursday - Evening Run (1hr) Friday - Morning Masters Swim (1hr) / Afternoon Run/Small Ride (30-45 mins) Saturday - Either Run/Ride (2hr ride, or 1hr run) Sunday Either Run/Ride (whichever not done Saturday). (2hr ride, or 1hr run) If we are out of town on the weekend (lake), I will try to get in an OWS instead of biking. This is what I would like to do weekly, but something always comes up with family or work, but basically, I should have about 11 hours to train every week. Seems I only typically get in around 7-8 hours. Sometimes the Tuesday ride will get rained out. Things tend to be busy on the weekends sometimes as we have two small children. Maybe my motivation is lacking or I have very poor planning abilities...... |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Mark, I just wanted to say thanks for the input. ![]() Looking at your logs, you're a machine and it's nice to know someone who knows their head from their butt! ![]() Just thought I'd share this... Took the bike in (if you remember it was making awful grinding noises on hill climbs) and the shop has finally heard it w/out having to torque the bike. They have now realized something is wrong and will be working on the back end. They are entertaining some lower profile tires, new brakes (they grind as well), retrueing the wheels, and checking spacing on everything. It will be nice to get her back... Keep up the great work guys! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() pilotzs - 2010-07-07 10:27 AM BamaDC - 2010-07-07 9:32 AM What does your schedule look like? Is the Tuesday bike your biggest issue? Here is what I try to do weekly, if work/family and time cooperate: Monday - Evening Trainer ride or short run (30-45 min) - There is a morning swim I probably should make. Tuesday - Morning Run 5 mile (1 hr) / Evening Tri Ride & Brick (2 hr) Wednesday - Morning Masters Swim (1hr) / Evening Run (45 min - 1hr) Thursday - Evening Run (1hr) Friday - Morning Masters Swim (1hr) / Afternoon Run/Small Ride (30-45 mins) Saturday - Either Run/Ride (2hr ride, or 1hr run) Sunday Either Run/Ride (whichever not done Saturday). (2hr ride, or 1hr run) If we are out of town on the weekend (lake), I will try to get in an OWS instead of biking. This is what I would like to do weekly, but something always comes up with family or work, but basically, I should have about 11 hours to train every week. Seems I only typically get in around 7-8 hours. Sometimes the Tuesday ride will get rained out. Things tend to be busy on the weekends sometimes as we have two small children. Maybe my motivation is lacking or I have very poor planning abilities...... If you can do all those workouts you'll be fine. When my time is tight I try to get in 3 solid workouts per sport per week. Swim - I try to make my swims 1 hour in length. For me that equals 3200-3600 yards. In those workouts I try to hit everything, drills, mixed strokes, hard sets and endurance sets. But since my swim fitness currently sucks its been more drills and endurance and less intervals. But its been hard this year just getting into the pool. Bike - My 3 key bike workouts are a long ride, a tempo ride and a FTP ride. My longest training ride this season has been 2 hours. So long doesn't have to be 80 miles. Note - I feel my bike training is very efficient. I use a power meter and I've seen huge gains in using it. I went for a 7 hour IM bike split in 08 to a Sub 6 bike split in 09. Run - I've been fighting a groin injury this season, so I've been going more for volume than intervals. I've done some tempo work, mostly 10K to half mary pace stuff. But saving the hard stuff for race day. If I'm lucky I'll get in 1 or 2 weight sessions. I'm a big believer in quality over quantity. I remember being a beginner and trying to cram in workouts. Workout hard and recover. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BamaDC - 2010-07-09 8:54 AM pilotzs - 2010-07-07 10:27 AM BamaDC - 2010-07-07 9:32 AM What does your schedule look like? Is the Tuesday bike your biggest issue? Here is what I try to do weekly, if work/family and time cooperate: Monday - Evening Trainer ride or short run (30-45 min) - There is a morning swim I probably should make. Tuesday - Morning Run 5 mile (1 hr) / Evening Tri Ride & Brick (2 hr) Wednesday - Morning Masters Swim (1hr) / Evening Run (45 min - 1hr) Thursday - Evening Run (1hr) Friday - Morning Masters Swim (1hr) / Afternoon Run/Small Ride (30-45 mins) Saturday - Either Run/Ride (2hr ride, or 1hr run) Sunday Either Run/Ride (whichever not done Saturday). (2hr ride, or 1hr run) If we are out of town on the weekend (lake), I will try to get in an OWS instead of biking. This is what I would like to do weekly, but something always comes up with family or work, but basically, I should have about 11 hours to train every week. Seems I only typically get in around 7-8 hours. Sometimes the Tuesday ride will get rained out. Things tend to be busy on the weekends sometimes as we have two small children. Maybe my motivation is lacking or I have very poor planning abilities...... If you can do all those workouts you'll be fine. When my time is tight I try to get in 3 solid workouts per sport per week. Swim - I try to make my swims 1 hour in length. For me that equals 3200-3600 yards. In those workouts I try to hit everything, drills, mixed strokes, hard sets and endurance sets. But since my swim fitness currently sucks its been more drills and endurance and less intervals. But its been hard this year just getting into the pool. Bike - My 3 key bike workouts are a long ride, a tempo ride and a FTP ride. My longest training ride this season has been 2 hours. So long doesn't have to be 80 miles. Note - I feel my bike training is very efficient. I use a power meter and I've seen huge gains in using it. I went for a 7 hour IM bike split in 08 to a Sub 6 bike split in 09. Run - I've been fighting a groin injury this season, so I've been going more for volume than intervals. I've done some tempo work, mostly 10K to half mary pace stuff. But saving the hard stuff for race day. If I'm lucky I'll get in 1 or 2 weight sessions. I'm a big believer in quality over quantity. I remember being a beginner and trying to cram in workouts. Workout hard and recover. This is what I struggle with. Knowing what quality is, vs. the quantity. How hard to work on certain workouts vs. more volume. I need to take a closer look at my workouts and make sure I am getting in the quality. A power meter would help on the bike. I'm starting to look around, but have to save up. This week has been a busy week, unfortunatly my workouts are suffering. I'm hoping to get in some running while I'm out of town early next week. Then it's focusing on the OLY. |
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