RFP GROUP - CLOSED (Page 10)

Jenny - when I was early to mid 30's I don't think I knew or have done half of those things on the list.  But I can say that in my 40's I have done those.  I also tell newbie's that to be considered an endurance athlete (whether running or triathlons you will learn to pee in the woods and not be bashful about it.)

It doesn't matter if you are biking or running there are crazy people out there.  I remember a run several years ago a school bus passed me and the kids threw a soda can at me.  I have also had some close encounters with my bike too, but I try not to think about them.  

Matt - if you can get up early for a week you will be surprise that it will then become a habit.  I no longer need an alarm clock as I wake up by 6/6:15 on my own now.  It used to take 3 alarm clocks to get me up now it is automatically.

I guess you could say that I did my own triathlon this morning.

Completed a 1900 yard swim, came home had breakfast then went out for a 3 hour bike ride.  Didn't realize that I picked such a hilly route and the first half of the ride went really well, then it turned for the worse.  The last 45 minutes was really hard for me and I really wanted to call and get picked up but I didn't as I told myself I could get through this and I did.  The speed wasn't pretty but I did it!  After the ride my legs were shot and I figure this would be the best time to do a brick so I put my running shoes on and ran for 15 minutes.  It wasn't long but it gave my body an idea on what to expect when the legs are shot.

Tomorrow will be a long run for me and I have a feeling it will be a real slow run.

Nap time for me now!

Doing that type of transition run is one of the best things you can do.  It gets your legs used to running off the bike without the pounding of a long run.  Good for you on a great workout!

I am going to need to try that IronStrength workout!  It looks awesome!

But not today.  I went to the pool for a "Pool Open Water Swim".  They take all the lanes out, and drop two buoys in, and we swim an 800m swim.  I decided to try my new wetsuit out that I bought in January.  Good thing I did.  It seemed pretty tight getting the thing on, but once I was swimming, I noticed my arms were hurting!  As I kept going, my hands went numb.  Clearly, the wetsuit is too tight- I was joking it is because I have gotten so much more buff since January! So I will need to take that back and exhange it for a bigger one.

Then we rode 3 hours inside to a Spinnerval- Tough Love.  It was brutal.  I think Coach Troy almost got a couple objects thrown at him, but we didn't want to break Anna's TV.  We kept talking about how when we were done, we were going to have a beer (she had a cooler on her porch full of beer) which we did. 

Now I am ready for a nap!

So the rain passed by by mid-day and I was able to get in a hilly 15 mile bike ride in just over an hour this afternoon.  I plan to do a run tomorrow morning to round out my weekend.

Regarding bike fitting - i've never had a proper fitting done aside from sitting on my bike in front of folks at my LBS and them adjusting a couple things.  That said, I get a sore back when riding for much more than an hour.  I don't know if that's a fit issue, or a posture issue or a combination...  I look forward to hearing how Jen's bike fitting goes.

Happy Saturday everyone

try out this and see how you measure up - http://www.competitivecyclist.com/za/CCY?PAGE=FIT_CALCULATOR_INTRO

Aaaaahhh, the return of the red shorts!!!  Haha, thanks for the laugh, Tim!

So the run and swim were a no go yesterday.  Unfortunately from the moment I walked in the door to the time I left for the company dinner, I was working.  I drank a little too much at dinner (and this time didn't drink enough water) and woke up this morning with a headache.  What was supposed to be a 3 hour ride turned into a 1 hour ride on the trainer.  It was an ok workout.  These last couple days of lack of sleep, too much work, and time zone change have zapped my energy and motivation.  I'm supposed to ride in the morning with a couple friends but it's supposed to be COOOOOLD!  I'm not really looking forward to it.

Nice work Kathy. Way to hang in there.  

I ended up pushing my bike from this morning to this evening since I couldn't even walk when I got out of bed at 6am.  I've been stretching and foam rolling all day to loosen up. 

Enjoy your Sunday and your rest day tomorrow.

The point isn't that you never feel tired.  The point is that you do not constantly feel tired.   If an athlete is constantly training tired they are not getting the full benefit of the workout unless they are working with power meters and know they are doing the work tired or not. If they train with HR or RPE, the HR will be higher than it should be for the same exertion so they think they are doing the work, but aren't.  That's more true with RPE.  Also, they have a greater chance of injury.  We get stronger on our rest days.  Depending on fitness, we need a day of complete rest at least, maybe two when we let the body rebuild its muscles stronger than before to meet the new load.  If we don't do that, we will be over training, hard to sleep, depressed, prone to injury and we will actually get slower and weaker.  The tendency of non-coached athletes especially newcomers is to over train.  Don't let it happen.  Gradual building of effort, rest, gradual building, rest...that is the general adaptation theory we apply to getting fit.  Proper workouts followed by proper rest and nutrition, all are necessary.  

Wow there's some great training going on in this group this session. Nice work everyone.

KC, whats the update on the new steed?

I get my bike fit done on Friday - I'm going to Fitwerx, I think they use Retul . I was having so much back pain I figure its worth the $, but boy it's expensive.

I finished a half marathon today. I wasn't sure what to expect time wise, since I had switched to HR training, and the last course I ran was pancake flat, while this, for me anyhow, was flippin hilly.

I ended up taking 4 mins off my flat course time so I'm happy, but I feel like I bonked somewhat. I somehow dropped my own nutrition and at the 'Nutrition stops', the course had zero nutrition gels available, just very, very weak gatorade on a few stops. This means I took in 100 calories during the whole run. You live and learn ~ take my race belt and keep my nutrition in it next time. Overall time was around 2:18 ish. For me, on hills and with poor nutrition, I'll take it.

Have to admit tht afterwards the thought of doubling the distance in 6 weeks made me feel a little squiffy!

Hi Team.

Back on the grid. Had a great weekend with friends and some fun times on the golf course. Team finished 2nd, I finished tied for 4th in the Pro Am and we had a great time.

It was nice taking a day and a half away from training.

This morning I got back to traning. 3 hour outside ride followed by a 5 km run. Good day and a great 3 days.

KrazyTallChick = KTC nice workouts, you are motivating all of us.

Tim - Are you the 1st guy on the left?  I tried that workout when Brian posted it and it was crazy - how did your bike go this evening?

Matt - nice job getting back into it!

Scott - great advice as always.

WillTriForBerr = WTB - I have my bike fit this week, will let everyone know how it goes.

Sarah - don't worry about the missed workouts, you will figure it out.

Jennifer - you Rock - nice work.

Deb - No bike yet but thanks for asking, this week I hope. Nice run today, you are awesome.

OK Team - back at it tomorrow morning, early swim. Have a great week everyone.

KC

Sounds to me like you should be happy - on a tougher course, with less than optimal nutrition you were able to take 4 minutes off your time.  Celebrate that!  Check out the marathon website to see what they are providing on the course.  If it is not something you have been using already, then definitly bring your own.  Good luck!

Crazy - http://www.youtube.com/watch?v=1QoqenZytO8&feature=youtu.be&a

This guy did a whole triathlon while juggling.  KC - you should think about doing this for IMNY - you would be a legend.

Nice job on the PR - Brian is right - 4 minutes off your best time and it was on a hilly course is great.  You will be fine for the 26.2!

Counting Swimming Laps

Hi Everyone,

I had a great run yesterday with my wife and our overly-energetic beagador: 7 miles on a gorgeous packed gravel road through rolling hills of Virginia horse country.  I also managed to get up early this morning and do a 2400 yd workout - including a 30 minute swim in which i was able to complete 1800 yds.  I don't remember having swum that far since my high school swim coach made us do 1650s three times a season (last one for me was Feb 1991!).  Anyhow, that brings up my question -- how do people keep track of laps?  I did some Amazon research and found the SportCount devices that you wear on your index finger, but thought I'd ask people's opinions before ordering one.  I know that at least one of the Garmins also does automatic lap counting in the pool, but i've heard mixed results on how that actually works.  Thoughts?

Happy training people

Best,

matt

I just figure and track it in my head.  If your pacing is pretty consistent then you should have an idea of where you are at based on time.  Just figure it in 100Y increments and mentally keep track.  I also will only count up to 1000 Yards then start over.  I only lost track  once and ended up doing 100Y short.  I think it is good for your mind to keep it sharp by doing all the calculations cause during a race that's all you have to do.

Try running 8 miles on a 1/6 mile indoor track for 1 hour counting laps then jump in a pool and do a 2500Y continuous swim for 45 minutes.  By the end of the workout session I felt like Rainman-haha

Tim - I can juggle - how did you know - I was thinking about doing this instead - this would warrant legend status.

http://www.youtube.com/watch?v=DK_b6eYCAOo

KC

Matt.

I just do what Tim does and count in my head but normally only count to 20 for 500 meters and then start again. I also set up my equipment at the end of the lane and move one piece from left to right after every 500. Example, I stack my flippers, pull bouy, paddles and an extra pair of googles on my kick board - after every 20 laps I quickly move one to the right and stack them up in a differnt pile. This helps me keep track of how many 500's I do or whatever I am counting that day. If I do get confused, I always round down so I make sure I don't short change myself.

Hope that helps.

KC