BamaDC's mentor group is Closed! (Page 10)

titeloops - 2010-06-25 5:20 PM



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.

BamaDC - 2010-06-25 9:21 PM

Last year at Gulf Coast... I totally chicked this chicks oil.  But I was a gentleman and introduced myself

titeloops - 2010-06-25 6:20 PM



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.

cornfed - 2010-06-27 6:51 PM

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!!

cornfed - 2010-06-27 6:51 PM

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!!

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!!

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?

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.

cornfed - 2010-06-29 11:53 AM

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.

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.

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.

pilotzs - 2010-07-01 2:09

Any feedback would be welcome.

sand101 - 2010-07-03 4:40 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. 

Any feedback would be welcome.

BamaDC - 2010-07-05 9:52 PM

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?

BamaDC - 2010-07-07 9:32 AM What does your schedule look like? Is the Tuesday bike your biggest issue?

 

pilotzs - 2010-07-07 10:27 AM

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......

BamaDC - 2010-07-09 8:54 AM

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.