Tri Mark's Madness Group-Closed (Page 10)

Ok, lots of advice on this topic.  Are you talking about an aero bottle?  Those hold like 40 oz.  I used that last season, but it's in the way when I get really aggressive in my bars, so I went to the Speedfil.  That device attaches to the water bottle holder on the down tube and is triangular, so actual fills in the botton of the triangle and lessens drag.  My wife prefers the aero bottle, however, and she's more like you, a bit concerned about steadiness.  Since you're racing 70.3, you will have to learn this.  Racine can be very hot, last year it was sweltering.  I would go with the aero bottle, and it might get someone of your stature through a whole event, but even if it doesn't you can top it off on the fly at the aid stations.

As for the gels, there is a real easy way to get them open.  Get a roll of electrical tape, and it must be electrical tape.  It's strong enough to hold, weather proof, and won't harm the finish on your bike.  You lay the gel packet on your top tube, then run the tape around the top tube, running across the gel pack right at the tear line.  Wrap around the bar 2-3 times.  Then you lift up the packet, and tape the next one under the first so that when you lay the second one down, it rests on the first.  When you go to rip off the first one, it opens for you, allowing you to do that with one hand, gulp it down, and get back to business.  I think I have a picture of my bike with these from IM MOO, I will check.  It was very early in the AM, can't recall if that pic turned out.  I had like 7 of them lined up.

For garbage, leave the top of the bento box askew a little bit so that you don't have to open it to put the crumpled up packet back in there.  As for the sticky fingers which drive me nuts....no solutions there unless you have a water bottle or want to open wipes while going fast.  You're stuck, pun intended, with those.

Mark,

Thank you so much!!!!!!!!!!!

That gel idea sounds great.  I don't know what electrical tape is, but I'm sure my husband does.  Can't wait to try it.

Yes, I have an aero bottle - it's a Profile Design Aerodrink bottle and it holds 32 oz.  I was out for 22 miles today and drank the whole thing (it wasn't hot but it was windy), so I'm sure I'll have to top it off.  I, like your wife, am a big fan of stabilty.

I'll just deal with the stickyness.  I'm sure once my bottom starts hurting like h*ll, I won't care about sticky fingers.

Next on my "to do" list is to read the Hammer guide.

Thanks again, Denise

This is really technical, and therefore may not be of the greatest value to all or even most of you, but I wanted to post it anyhow.  The reason is, I want you to see how important form is to swimming.  It's not raw strength, brute force, or even incredible fitness.  It's form, form, form.  On the bike I say fit=fast.  That's bike fit, as in, strong position, smooth pedaling...oh yeah, and lots of time in the saddle tuning up the engine.  In the pool the time is spent refining technique.  Smooth=fast, and that is that.

http://www.slowtwitch.com/Training/Swimming/How_To_Pull_Underwater_2009.html

X2

Best way to put gels on there!

Also, they will have bottle drops on 70.3 (most likely) Grab a bottle as you ride by, then dump it in your aerobottle, then ditch the bottle.  Easiest way to fill up, takes a little practice, but it's way better than stopping to fill!

Best of luck!

Did my track workout for the week! Mark's been great about advising people to think about intensity as well as duration!

i did ..

1mile WU

4 x 800 meters @ 6:40 pace

400 meter recoveries at 10 min pace

400 meter Cool down followed by short walk and stretch.

4 miles total @ combined 8:00 min/mile with heart rate peaking at 155.  This means that i should try 6:25-6:30 next time i believe as 160 is more of my lactate threshold.

Laurie,

I love the idea of a mocha smoothie.  I will try one tomorrow!

Jacqui

Did a run workout today - a little over 7 miles.  2 miles warm up, six intervals of 4 minutes at 8:30-9:00 followed by 90 seconds recovery, then about a mile or two of cool down.  Despite the hilly terrain I hit all my "speed" intervals  except for the one when my cell phone rang.

Also swam 500 yards in the pool today.  I'm still plugging away and trying to work on technique.  I'll visit the link just posted above. 

I have never used Paddles, i'm sure Mark will have more insight on this...

however, just like fins/pull buoy, etc. use in moderation.  You wont be using any of those for your race.  They are great for technique practice, but when it comes down to it you wont be using them on open water swims.  good luck!

I picked up my bike today from the shop with my new wheels on it. I had to step up to 32 spokes because I broke two on my last ride. I had to take it out for a ride and test it out. Wow what a difference in stability. The only bad thing I noticed was the cross wing catches the bike a little more. I ended up with 35 miles in 1 hr 45m with a pace of 20 mph. I mixed it up with some sprints and a little hill climbing, it felt great.

Mark, I was on a training program for running like you mentioned but switched it up a little because of some people telling me I shouldn't train like that. I am going to switch back to your method and see what happens. I do the intervals for swimming and it's done wonders, six months ago I couldn't swim 25m without felling like I was going to puke. Now I can do 500m sprints before I feel like puking

Some peoples theory is to work on your base.  SLowly increase your volume by 10% a week and run at a comfortable pace in an aerobic base.  However, if you want to really increase speed and see gains in your splits, Mark's advice with interaval and speed work is great advice.

PanchoRancho,

Paddles are a great tool for finding imperfections in your stroke and working to build strength in your arms.  If you use them, it's typically only for a set here and there.  They can be very hard on your shoulders.  I can't use them or I get tendonitis flare ups in my shoulders almost immediately.

Mark,

PowerMeter..now there's  a good topic. I was considering getting one but I don't know enough about them and wouldn't know where to start.  I went to a class that uses them to see what it was like and I thought it was pretty cool.  What can you tell us about the choices out there?

Ellen

I am totally going to admit that the add a little distance every week has been my plan for the swimming. So, It's good to have seen the light early so I can change my ways.

Amy

Mark,

Just got back from trying the taped gel. It worked great!! I still wobbled some but it was a much smoother process. The gel ripped off very easily.  I don't know how you got so many gels on tho.

I'm getting the double chamber aero bottle also.

Thanks again, Denise

very jealous of you.  power meters are SO cool.  My next tri season I will be upgrading the bike. Then the following my plans are for a power meter .  I hope with the advancements in tech the price for them might drop.  but they are sooo interesting and you cant cheat them!

Denise,

try looking at this http://hubcitytri.blogspot.com/2010/04/tip-gels-on-top-tubes.html

a little how to on the gels and how to attatch them.

a "somewhat" helpful video too http://www.youtube.com/watch?v=LAl5BebO2_c

good luck!