We Don't Just Tri - We Do Group - Closed (Page 10)

2013-03-03 6:29 AM

in reply to: #4643798

Member

136

Simsbury, CT

Subject: RE: We Don't Just Tri - We Do Group - Closed

...By mile 13 I ended up running it in 8:21 which i think is my fastest mile ever.....

Awesome!!! Will look for your race update.

2013-03-03 6:32 AM

in reply to: #4643806

Member

136

Simsbury, CT

Subject: RE: We Don't Just Tri - We Do Group - Closed

Mountaindan -... only to come home to more snow and now I have a horrible cold, Ugh! Was really looking forward to picking up my training, maybe in a few days, just in time for my work load to increase.

Hope that we are done with snow but you never know. Take the time to recover. The work thing keeps getting in our way uh?

2013-03-03 6:36 AM

in reply to: #4556995

Member

136

Simsbury, CT

Subject: RE: We Don't Just Tri - We Do Group - Closed

I was able to get out for a 40 mile ride. Temps in the low 30's kept my big toes nice and cold. The first 1/3-1/2 was mostly uphill which pushed my HR to max. It has become evident that I need to spend more time on my tri bike. I was a bit uncomfortable on the seat and I could not stay on the aero position for very long, which resulted in some wrist discomfort as well. Any thoughts on strengthening neck muscles? Off now to a 2hr run.

Edited by Armandova 2013-03-03 6:36 AM

2013-03-03 10:47 AM

in reply to: #4643798

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

millscd63 - 2013-03-02 7:32 PM

Half Marathon went great today! I finished in 2:09 which was 15 minutes faster than my goal pace. I was feeling really good and ended up running every mile faster than the last. By mile 13 I ended up running it in 8:21 which i think is my fastest mile ever. I'll post the race report later but just wanted to tell everyone thanks for the encouragement and support.

Phenomenal! Looking forward to the race report.

2013-03-03 9:38 PM

in reply to: #4644052

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

Armandova - 2013-03-03 5:36 AM

I've not seen any specific exercises for neck strengthening to help with aero positioning. There might be articles with advice out there - but for me, getting used to aero required training in the aero position. It is like anything else - you build up over time. Don't do too much at one time. I find now that I am more comfortable in aero than not. Same for seat comfort. At the beginning of every season I have to get reacquainted with both the aero position and the seat.

Another important skill to master in the aero position is bike handling. I have read articles on this topic. I'll have to try and find them and post links. The first, most important step, is getting a proper (professional) bike fit. If the fit is not right the stability of the bike when in aero can be affected. I know this from personal experience. My first bike was not sized correctly which resulted in rather exciting bike rides especially when going downhill at high speed. It was my first bike and I didn't know any better. When I got my new bike the difference was night and day. The right fit will also help with comfort. For any bike fit, there is a balance between aerodynamics and comfort. For new triathletes, my recommendation would be to lean toward comfort vs the most aerodynamic position. There is more to be gained by a new triathlete by being in a good physical state on the bike and after getting off for the run than a few minutes saved from an aggressive aero position.

Thom

2013-03-03 9:47 PM

in reply to: #4556995

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

Did another round of the Napa bike course. I could feel the effects of yesterday's hard run. The last time I did the ride I completed it in less than 3 hours. This time it took me just over three. Which was ok, since I wanted to be on the bike for at 3 hours today. Time in the saddle was more important than distance. Over the next four weeks I need to get up to 5 hours. Ideally, I would get up to 100 miles. Not sure that I will get that distance.

I am hoping that the work required to do the route on the trainer is more than will be required during the race and that I'll be conditioned enough to do well.

Thom

2013-03-03 10:11 PM

in reply to: #4643341

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

jmac5032 - 2013-03-02 9:12 AM

On another note, I read short article last week published by Macca that recommended training volume be x3 for whatever the event distance was for each discipline per week. So for a HIM, he recommends 168 miles per week on the bike, and 39.6 miles of running. That was for beginners! Then I see other advice about not overtraining and training plans that dont come close to that volume. Is he crazy? What can you recommend Thom?

So - I'll give you my thoughts. A qualified coach might have a different answer but here goes.

Doing the amount of training proffered by Macca might be necessary to get the optimum results. However, the reality is that most Age Group triathletes just don't have the time to do the volume of training he recommends. Also, in order to be able to sustain that level of effort you must be consistent in your weekly training. Again, another challenge for busy age group triathletes is being consistent week to week.

Something else to keep in mind for folks like us. Even when using a coach, when you are not able to be consistent in your training and can't maintain the higher level volumes of training, the impact is how well you do - not necessarily whether you can complete the event. I am primarily speaking of the longer events - HIM and IM. There is a difference between being conditioned enough to complete the event and being optimally prepared to turn in your best performance. I know, for example, that I will most likely be ready to complete Napa. I am hopeful that I can do better than I did in AZ. I know that I will not perform as well as I might be capable of doing. That is because I can not be as consistent as I need to be. That is just life for us.

I hope that helps.

Thom

tukutuku

2013-03-04 10:34 AM

in reply to: #4556995

Subject: RE: We Don't Just Tri - We Do Group - Closed

Hi,

Chris, congratulations on your HM, great time!

I see you all have been busy last week. Nothing exciting or interesting with my training - gym, pool, and one long run around the neighborhood. Started doing daily drills while family watches TV: squats, crunches, weight lifting. Do you do drills, if yes, what exercises?

Went to bike shop and bought straps and clamps for my bike. Looked at the road bikes too, but decided that I will train and race on my old mountain bike this summer, it will be safer for me and everyone around. Asked for a trainer bike for my birthday, who knows, maybe my wish will come true.

Happy training all

Jurga

Mountaindan

2013-03-04 11:01 AM

in reply to: #4644794

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

sundevil87 - 2013-03-03 10:38 PM

Armandova - 2013-03-03 5:36 AM

I've not seen any specific exercises for neck strengthening to help with aero positioning. There might be articles with advice out there - but for me, getting used to aero required training in the aero position. It is like anything else - you build up over time. Don't do too much at one time. I find now that I am more comfortable in aero than not. Same for seat comfort. At the beginning of every season I have to get reacquainted with both the aero position and the seat. Another important skill to master in the aero position is bike handling. I have read articles on this topic. I'll have to try and find them and post links. The first, most important step, is getting a proper (professional) bike fit. If the fit is not right the stability of the bike when in aero can be affected. I know this from personal experience. My first bike was not sized correctly which resulted in rather exciting bike rides especially when going downhill at high speed. It was my first bike and I didn't know any better. When I got my new bike the difference was night and day. The right fit will also help with comfort. For any bike fit, there is a balance between aerodynamics and comfort. For new triathletes, my recommendation would be to lean toward comfort vs the most aerodynamic position. There is more to be gained by a new triathlete by being in a good physical state on the bike and after getting off for the run than a few minutes saved from an aggressive aero position. Thom

Another important aspect of a professional bike fit is to prevent injury. I though I could get mine close enough doing it myself, but I think that my back injury was due to a bad fit. When I had it done correctly it was completely different from what I had. My physical therapist, who is one of the top fitters in Northern New England, said that I was putting a lot of pressure on my back with the set up I had, I lost pretty much an entire year due to surgery.

Still fighting a cold and bouncing off the wall needing to do some form of exercise, but even bringing a load of wood out of the basement had me coughing like crazy this morning.

2013-03-04 11:06 AM

in reply to: #4645432

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

My day starts at 4:00AM, I hit the gym and do a minimum of 30 minutes on a cross trainer and then lift weights for an hour. I have a circuit I do and I focus on a particular area a day. Then I alternate swimming/Running every other day. On weekends I go for a long (for me anyhow) bike ride (weather permitting), run and/or swim. Finding the time seems to be my biggest challenge. This week I've got a kick-*ss cold that has got me down.

Mountaindan

2013-03-04 11:08 AM

in reply to: #4644802

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

sundevil87 - 2013-03-03 10:47 PM Did another round of the Napa bike course. I could feel the effects of yesterday's hard run. The last time I did the ride I completed it in less than 3 hours. This time it took me just over three. Which was ok, since I wanted to be on the bike for at 3 hours today. Time in the saddle was more important than distance. Over the next four weeks I need to get up to 5 hours. Ideally, I would get up to 100 miles. Not sure that I will get that distance. I am hoping that the work required to do the route on the trainer is more than will be required during the race and that I'll be conditioned enough to do well. Thom

3 hours on the trainer Thom! I would say you have the mental toughness for what ever you have coming. I would find it much easier to do 113 miles around Napa valley than any time on a trainer!

Still trying to find a tri to do this summer, everyone that I want to do interferes with a family event, 2 daughters graduating HS and heading to college, both far away and separate schools is going to keep me busy this summer!

jmac5032

2013-03-04 8:17 PM

in reply to: #4644823

Member

Denver, CO

Subject: RE: We Don't Just Tri - We Do Group - Closed

sundevil87 - 2013-03-03 9:11 PM

jmac5032 - 2013-03-02 9:12 AM

So - I'll give you my thoughts. A qualified coach might have a different answer but here goes. Doing the amount of training proffered by Macca might be necessary to get the optimum results. However, the reality is that most Age Group triathletes just don't have the time to do the volume of training he recommends. Also, in order to be able to sustain that level of effort you must be consistent in your weekly training. Again, another challenge for busy age group triathletes is being consistent week to week. Something else to keep in mind for folks like us. Even when using a coach, when you are not able to be consistent in your training and can't maintain the higher level volumes of training, the impact is how well you do - not necessarily whether you can complete the event. I am primarily speaking of the longer events - HIM and IM. There is a difference between being conditioned enough to complete the event and being optimally prepared to turn in your best performance. I know, for example, that I will most likely be ready to complete Napa. I am hopeful that I can do better than I did in AZ. I know that I will not perform as well as I might be capable of doing. That is because I can not be as consistent as I need to be. That is just life for us. I hope that helps. Thom

Thanks Thom. That makes perfect sense to me now. Thanks for the explanation. I was slightly worried after reading Macca's recommendations that I didnt have near enough mileage in especially on the bike. I still believe I need more bike mileage in order to be comfortable for Boulder and average the pace I want but I believe I can get there as weather improves and more outdoor miles are possible.

Edited by jmac5032 2013-03-04 8:20 PM

2013-03-05 5:48 AM

in reply to: #4645501

Member

136

Simsbury, CT

Subject: RE: We Don't Just Tri - We Do Group - Closed

Mountaindan - 2013-03-04 11:01 AM

sundevil87 - 2013-03-03 10:38 PM I've not seen any specific exercises for neck strengthening to help with aero positioning. There might be articles with advice out there - but for me, getting used to aero required training in the aero position. It is like anything else - you build up over time. Don't do too much at one time. I find now that I am more comfortable in aero than not. Same for seat comfort. At the beginning of every season I have to get reacquainted with both the aero position and the seat. Another important skill to master in the aero position is bike handling. I have read articles on this topic. I'll have to try and find them and post links. The first, most important step, is getting a proper (professional) bike fit. If the fit is not right the stability of the bike when in aero can be affected. I know this from personal experience. My first bike was not sized correctly which resulted in rather exciting bike rides especially when going downhill at high speed. It was my first bike and I didn't know any better. When I got my new bike the difference was night and day. The right fit will also help with comfort. For any bike fit, there is a balance between aerodynamics and comfort. For new triathletes, my recommendation would be to lean toward comfort vs the most aerodynamic position. There is more to be gained by a new triathlete by being in a good physical state on the bike and after getting off for the run than a few minutes saved from an aggressive aero position. Thom

Thanks Thom and Dan, I guess it is time to put that trainer tire on my tri bike to spend more time on it. Up until now I have been using my road bike on the trainer and/or the gym bike. Anyone has a cheap 700CC rear wheel for sale?

jmac5032

2013-03-06 9:57 AM

in reply to: #4556995

Member

Denver, CO

Subject: RE: We Don't Just Tri - We Do Group - Closed

I think I hit some sort of training fatigue or slight burnout yesterday. Not sure if it was just a bad day of training or what but I just never felt really into any of it.

I have decided to take today off from training and then see how I feel tomorrow. I know everyone has good days and bad days so I think I'll just chalk it up to that and move on.

Mountaindan

2013-03-07 9:43 PM

in reply to: #4623241

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Open

tukutuku - 2013-02-15 5:42 AM

Updated the race list. New members, please add your races too, it's time to make serious commitments. Thom, I looked up on Google what is Ragnar race and spilled my coffee in surprise, wow! And it is only in 2 weeks. Let us know how the preparation is going?

Jan

Feb

Thom - Ragnar Del Sol, Arizona

Mar

Apr

Brad - Memorial Hermann Kemah Triathlon-Olympic Length, Kemah, TX
Thom - HITS Napa Iron Distance, California

May

Jeff- Longmont Open Sprint- Longmont, CO
Jurga - Clay's Park Sprint - Massillon, OH

June

Thom - Boulder Tri Series 5430, Colorado
Brad - Buffalo Springs Lake 70.3-Olympic Distance, Lubbock, TX
Jeff- Denver Triathlon Sprint or Oly- Denver, CO

Jason- Denver Triathlon Sprint- Denver, CO

July

Thom - Boulder Tri Series Boulder Peak, Colorado
Jurga - Cincinnati Oly - Cincinnati, OH

Aug

Thom - Boulder Tri Series Ironman 70.3 Boulder, Colorado
Thom - Pikes Peak Ascent, Colorado
Jeff- Boulder Tri Series Ironman 70.3 Boulder, Colorado

Jurga- Presque Isle Sprint - Erie, PA

Sep

Thom - Ragnar Colorado, Colorado

Jason- Crescent Moon Sprint Triathlon- Denver, CO(If i survive the denver Tri. )

Dan- Pumpkinman HIM Maine

Oct

Jurga - Community Harvest Moon Run 5K - Canton, OH

Jurga - Salt Fork Trail Challenge 10mi - Cambridge, OH

Nov

Finally found a race that I can work into the schedule, now to find some Sprints or Olympics between now and then. I have a goal, now I can focus on the work!

2013-03-08 3:58 AM

in reply to: #4556995

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

Been burning my candle at both ends lately and it finally caught up with me this week. Been working long hours and my dad has been sick in/ out of the hospital so i've been making daily 100 mile round trips to Southern Pines to check on him, on top of this been putting a lot of time in whenever i can squeeze it in training. The one thing i haven't been doing is getting enough rest. This week it finally caught up with me, in and out and this cold one day, warm the next weatrher and now I've got broncitis. This really pisses me off because I'm a couple of weeks away from my first Tri! And to be honest, it's sapped every bit of strength out of me. Been feeling better the last couple of days so this morning I'm going to hit the gym for awhile. Whay's got me worried is that after starting off at 350 pounds and working for over a year to get ready to run my first tri, i get so damned close and now this happens. I feel like I'm starting over. Of course it's my own fault, i didn't get the rest like I should.

jmac5032

2013-03-08 6:39 PM

in reply to: #4651265

Member

Denver, CO

Subject: RE: We Don't Just Tri - We Do Group - Closed

Bull - 2013-03-08 2:58 AM Been burning my candle at both ends lately and it finally caught up with me this week. Been working long hours and my dad has been sick in/ out of the hospital so i've been making daily 100 mile round trips to Southern Pines to check on him, on top of this been putting a lot of time in whenever i can squeeze it in training. The one thing i haven't been doing is getting enough rest. This week it finally caught up with me, in and out and this cold one day, warm the next weatrher and now I've got broncitis. This really pisses me off because I'm a couple of weeks away from my first Tri! And to be honest, it's sapped every bit of strength out of me. Been feeling better the last couple of days so this morning I'm going to hit the gym for awhile. Whay's got me worried is that after starting off at 350 pounds and working for over a year to get ready to run my first tri, i get so damned close and now this happens. I feel like I'm starting over. Of course it's my own fault, i didn't get the rest like I should.

That sounds Very frustrating and I can understand. Just remember to think positive and focus on getting yourself healthy. Everybody has set backs at one time or another.

tukutuku

2013-03-09 5:16 AM

in reply to: #4556995

Subject: RE: We Don't Just Tri - We Do Group - Closed

Rick, I'm sorry to hear about all problems that piled on you. You sure have a lot on your plate, do not be so hard on yourself. What I've learned from juggling all family and work responsibilities is never letting my energy get depleted 100%. Sometimes life sucks out of me 99.9%, but I always keep a small reserve to myself. It means that certain things are going to slip for a while, but if life throws at me something major, I can keep my sanity at least. Take it easy for couple days, I don't think a significant loss of fitness occurs after couple missed workouts. On the opposite, I've read that muscles repair themselves on rest days and become stronger afterwards.

Get well soon,

Jurga

2013-03-09 7:44 AM

in reply to: #4651265

Member

136

Simsbury, CT

Subject: RE: We Don't Just Tri - We Do Group - Closed

Bull - ..... This really pisses me off because I'm a couple of weeks away from my first Tri!

The good news is that with only a couple of weeks away from it, you should be able to get it done. Just reset your expectations time-wise and be sure to get the rest you need now.

Bluewrx

2013-03-09 2:08 PM

in reply to: #4556995

Subject: RE: We Don't Just Tri - We Do Group - Closed

I have been traveling a lot in the last month, one more trip on M&T and I should be done for a little while. Finally got back to the gym today even though it's been snowing here all day. Ran most of the hour but had to walk the last 15 min as my knee started to hurt. Hopefully once I get back to this on a regular basis my knee won't be as stiff.

2013-03-09 10:35 PM

in reply to: #4652698

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

Thanks for the encouragement. I'm going to take it easy for a couple days. Nice weather today so I found enough time this morn to take a light jog. Like my biggest supporter (my wife) remind to remember where I started and where I'm at now, that in itself is an accomplishment! Unless something drastic happens I'll be there and I'll run the race and I'll finish. I've still got a couple weeks to go so I'll be ok.

2013-03-09 10:36 PM

in reply to: #4652904

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

Thanks for the encouragement and very good advise which I'm going to take.

2013-03-09 10:38 PM

in reply to: #4652970

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

Armandova - 2013-03-09 8:44 AM

Bull - ..... This really pisses me off because I'm a couple of weeks away from my first Tri!

The good news is that with only a couple of weeks away from it, you should be able to get it done. Just reset your expectations time-wise and be sure to get the rest you need now.

Thanks for the encouragement to everybody, good advise all and I'm going to follow it.

2013-03-10 10:44 AM

in reply to: #4651265

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

Bull - 2013-03-08 2:58 AM
This really pisses me off because I'm a couple of weeks away from my first Tri! And to be honest, it's sapped every bit of strength out of me. Been feeling better the last couple of days so this morning I'm going to hit the gym for awhile. Whay's got me worried is that after starting off at 350 pounds and working for over a year to get ready to run my first tri, i get so damned close and now this happens. I feel like I'm starting over. Of course it's my own fault, i didn't get the rest like I should.

You've gotten great advice and encouragement from the group, and more importantly - your wife. Hang in there. Keep focused on your goal. You've been working hard and the gains are becoming hardwired into you body. A little set back is easy to come back from as long as you ruck-up and get back out there. The danger comes when we let it get us down for too long and we lose what we've gained. You are no where near that.

You're all right. Drive-on.

2013-03-10 10:51 AM

in reply to: #4556995

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

So, I learned a little something about myself and how I respond to certain training events. It seems intuitive, and it probably is, but there is an interesting observation.

I've posted my Napa hits cycle trainer workouts. The first time I did the course it took me a little over 2:30 hours. I did that workout on essentially fresh legs. The next time I did it (last week) it was the day after I did a hard 2 hour run. It took me just over 3 hours to do the same ride. Yesterday I did the ride again. Only this time it took me 3:30 hours. That is ok, because I wanted to spend 3 1/2 hours riding. I had thought, based on my other two rides that I would be into my second lap by 3:00. Only it didn't work out that way. On Friday, I did a good 1 hour bike workout at just under threshold power. I can only surmise that the bike workout on Friday sapped energy from me and affecting my ride yesterday.

That is my story - and I'm sticking to it.

I'll tell you - I was whooped. My quads were smoked. I could not have run if I had to. I pray that the trainer workout is much more challenging than the actual ride otherwise it could be a very long day in Napa indeed.