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2013-06-17 11:32 AM
in reply to: brigby1

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by brigby1
Originally posted by Jason N

Rusty, thanks for all of that.  I really like all of your ideas.

At this point though, I really haven't decided on a lot of details...especially when it comes to long bricks.  My focus now is to just ease my way back into training and not to go overboard with anything just yet.  My #1 goal is to have fun with this, and I'm not sure how my body is going to respond to the increased training load.

I really like your idea about capping long runs at 2.5 hours.  My mind tells me that's not long enough (having trained for 3 stand alone marathons in the past), but I also have to accept that a stand alone marathon is very different from an IM marathon.  The recovery costs just seem too high for 3+ hour runs for someone like me.

Had a thought before, since you have power, how much were you going to rely on that for something like TSS to help quantify the bike volume. I know you gave the overall strategy and 3x a week somewhere, but was curious about that part. Not sure I know what would be *right* to do as my response is most always to do more biking. Tongue out

At the moment, I'm not too concerned with TSS since I know I could bike more.  I'm just choosing not to due to time constraints and focusing more on run volume.  I usually only monitor TSS when I'm in full bike racing mode, and riding 6-7x a week.

I've tried several times to shuffle around my training schedule to fit in a 4th bike but I just can't seem to make it work.  I may consider doing 3 week blocks where I run bike 3x and run 6x for one block, and ride 4x and run 5x for another block. 



2013-06-17 6:16 PM
in reply to: Jason N

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Subject: RE: SBR Utopia Season II - OPEN
I really need to figure out this pacing thing.  Had a 2 hour run yesterday, negative split.  Ran a downhill to flat course (last two miles uphill).  THought I was going a comfortable pace, but HR was a little high, on the way out.  Coming back, knew I could not negative split the uphill so concentrated on neg splitting miles 8-12, which I did.  that last two miles were hard, but my 13.1 time would have been a HM PR.   When they say the beginning of a long paced workout should be really easy, they mean really stupid easy.
2013-06-17 6:23 PM
in reply to: marcag

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Subject: RE: SBR Utopia Season II - OPEN

Originally posted by marcag  I'm in ! PS : Fred, I am really happy to see you will be at the starting line
Me too!

PPS : I am really nervous about this race.
Why??

I posted an OWS on Strava yesterday. About equal distance North, slightly West of Tremblant and in waters of similar temperature. It was fine.
 Yay!

2013-06-17 9:44 PM
in reply to: axteraa

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Master
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Subject: RE: SBR Utopia Season II - OPEN

Retul fit done in San Antonio. We're in Austin for the rest of the week, so I am hoping to find a great place to get out for a ride.

I ended up with a new saddle, which I was expecting. I had been hopeful that we could just tweak the position of the one I had, but it was not to be. Almost everything else was tweaked a bit (He even took out a spacer and dropped my bars a tad), but I do have the right sized bike. Thankfully.

I see a new crank in my future. Its name is compact.

2013-06-17 11:07 PM
in reply to: KansasMom

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Subject: RE: SBR Utopia Season II - OPEN

I see a new crank in my future. Its name is compact.

I bet you love it!   Love mine so much I put one on the roadie

2013-06-18 7:37 AM
in reply to: ChrisM

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Master
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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by ChrisM

I see a new crank in my future. Its name is compact.

I bet you love it!   Love mine so much I put one on the roadie




I have a compact crank on my 2007 Scott CR1 Campagnola equipped. The bike has a Fulcrum wheel set and weighs in at 18lbs (8kg). This machine climbs like a goat. It is a fast bike up hills. After this race season I'll get it back out for some Strava satisfaction.


2013-06-18 7:56 AM
in reply to: BrotherTri

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Master
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Subject: RE: SBR Utopia Season II - OPEN
So those doing Mont-Tremblant 70.3 this coming weekend. I posted a proposed meet up for Saturday morning swim in the Mont-Tremblant thread. So spread the word.

I am very excited to come to Canada to race. I expect there is going to be some serious fast people up there. I plan on giving it my all. I go off in swim wave 4. That is a treat but only means I'll get passed by a bunch of people on the run.

This race is going to be very interesting to see how I perform. I just came off two very large weeks of volume. Right now I still feel fatigued and not so race fit. I should snap around come race day. Rusty calls it sand bagging.

It will be good to meet Marc and Arend as well as race with Fred again.
2013-06-18 8:09 AM
in reply to: BrotherTri

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Master
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Subject: RE: SBR Utopia Season II - OPEN

[smack]
Oh btw........

My swim is, well lets say pretty strong right now. So Fred I expect not to see you until the end of the bike. Arend and Marc it will be the run for you guys. [/smack]
2013-06-18 8:18 AM
in reply to: BrotherTri

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Subject: RE: SBR Utopia Season II - OPEN

Originally posted by BrotherTri [smack] Oh btw........ My swim is, well lets say pretty strong right now. So Fred I expect not to see you until the end of the bike. Arend and Marc it will be the run for you guys. [/smack]

Well I'm way back in wave 12 so if I see you on the run at all it will be as you head back to the finish while I go out!  Save me some poutine!

2013-06-18 8:44 AM
in reply to: BrotherTri

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Master
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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by BrotherTri[smack]Oh btw........My swim is, well lets say pretty strong right now. So Fred I expect not to see you until the end of the bike. Arend and Marc it will be the run for you guys. [/smack]

BOOM! Now THAT is that I am talking about James!

Yeah, James is a pro-level sandbagger. "Whaaaa, whaaaaaaa, whaaaaaaa. I am so old, I am so tired. I can't run anymore....." Be very, very careful, Arend, Marc, and Fred. James is just trying to lure you into his trap and then when you least expect it he will lower the boom. So I need you guys to really take it too him. Make sure he has to turn himself completely inside out to win the Inaugural 2013 SBR Utopia Smack Down Race. I need James to have the race of his life this weekend - it is the only remote chance I have at him not COMPLETELY embarrassing me at IMLP....

2013-06-18 10:12 AM
in reply to: TankBoy

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by TankBoy

Originally posted by BrotherTri[smack]Oh btw........My swim is, well lets say pretty strong right now. So Fred I expect not to see you until the end of the bike. Arend and Marc it will be the run for you guys. [/smack]

BOOM! Now THAT is that I am talking about James!

Yeah, James is a pro-level sandbagger. "Whaaaa, whaaaaaaa, whaaaaaaa. I am so old, I am so tired. I can't run anymore....." Be very, very careful, Arend, Marc, and Fred. James is just trying to lure you into his trap and then when you least expect it he will lower the boom. So I need you guys to really take it too him. Make sure he has to turn himself completely inside out to win the Inaugural 2013 SBR Utopia Smack Down Race. I need James to have the race of his life this weekend - it is the only remote chance I have at him not COMPLETELY embarrassing me at IMLP....



No smack talk for me. My biggest challenge will be pacing.
My performance has been all over the map recently. I have really good rides and I have blown up on training sessions for no real reason.
I am still trying to figure it out. This may be physical (metabolic), it may be between the ears. My HR has been very strange.

Swimming has been ok one day, horrible the next.
My bike has been very good one day and horrible the next. I blew up on several rides. This is my biggest worry.
My run has been good although I would have preferred a few more recent long runs, but it is what it is.
Currently no injuries
Not quite where I wanted to be on weight, but hey, I ain't giving up my beers :-)

The biggest problem is that if the bike goes bad, it all falls apart. If the bike goes well, I do have decent run fitness right now.

Race objective : finish and learn something in prep for Magog, which is in prep for Vegas. While I prefer to do well (duh) as long as this is a step towards Vegas, I am happy. In order of importance it's vegas, Magog, Tremblant.

I still haven't decided on a race strategy. There are a few things I want to discuss with coach that may be 'dangerous' but provide more benefit long term.

We shall see......

Who is racing with a Powermeter ? Would be interesting to compare files after.

I have my prediction of who will win it, but I will keep that to myself. Actually, we should all PM Rusty with our predicted winner and we will see who was right after the race.



2013-06-18 10:49 AM
in reply to: ChrisM

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Subject: RE: SBR Utopia Season II - OPEN

The finished product. She's vintage all the way (even the pos crank). Kiss Just like me, I guess.

I'm heading out to watch The Great Gatsby, and then I'll go by the bike shop to figure out where to ride. I wasted about 90 minutes on that futile task last night. Today, I'm going to the experts.

You all might appreciate this . . . my husband just bought a new Land Rover Evoque that he is completely in love with. We drove it down to Texas, with my baby on the bike rack behind. We stopped for gas in Oklahoma, and this guy comes running out of the quick shop and says to my husband, "I had to check out your sweet ride." My husband puffs out his chest, and says, "Yeah. It's nice." The catch? The kid was talking about my bike!!! My husband had to get me from the car. "Honey. This young man wants to talk to you about your bike." LOL It was a great moment for me. My husband is still bruised.

2013-06-18 11:13 AM
in reply to: marcag

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Subject: RE: SBR Utopia Season II - OPEN

I will be using my Powertap.  I have no idea who will win!

What about your strategy are you still deciding?  A power level or something more specific than that?

2013-06-18 1:55 PM
in reply to: marcag

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Master
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Mechanicsburg, PA
Subject: RE: SBR Utopia Season II - OPEN

Originally posted by marcag
No smack talk for me. My biggest challenge will be pacing.
My performance has been all over the map recently. I have really good rides and I have blown up on training sessions for no real reason.
I am still trying to figure it out. This may be physical (metabolic), it may be between the ears. My HR has been very strange.


It’s all in fun. Pacing is always a challenge for me as well. To be perfectly honest it is a challenge for 98% of the people out there. Triathlon is a art sort of speak. To peak at all 3 disciplines on a give day is rare and that is why you need the pacing aspect.

I haven’t blown up in years. Not saying it would not happen tomorrow. I have been close and I know several of my most recent long bikes I could not have run a mile after. Not really the point of the long bike but more so a gage, can I run after. I am truly struggling in the run.


Originally posted by marcag
Swimming has been ok one day, horrible the next.
My bike has been very good one day and horrible the next. I blew up on several rides. This is my biggest worry.
My run has been good although I would have preferred a few more recent long runs, but it is what it is.
Currently no injuries
Not quite where I wanted to be on weight, but hey, I ain't giving up my beers :-)

The biggest problem is that if the bike goes bad, it all falls apart. If the bike goes well, I do have decent run fitness right now.


My fitness in the swim is good, the bike is coming back but I have been concentrating on the long bike for Lake Placid. So the bike will be interesting. As I see it, I will be over charged in the endurance but lack the speed stamina. My run just sux’s.


Originally posted by marcag
Race objective : finish and learn something in prep for Magog, which is in prep for Vegas. While I prefer to do well (duh) as long as this is a step towards Vegas, I am happy. In order of importance it's vegas, Magog, Tremblant.

I still haven't decided on a race strategy. There are a few things I want to discuss with coach that may be 'dangerous' but provide more benefit long term.

We shall see......


I have no “A” “B” race per say. I treat all races as a race. That might be a bad strategy but that’s me. My race objective is always to race as hard as I safely can that give day. To know I truly gave it my all and if something comes out of that, it’s a bonus.

Marc you are a strong runner. If as you say the bike goes well your race will be good.


Originally posted by marcag
Who is racing with a Powermeter ? Would be interesting to compare files after.

I have my prediction of who will win it, but I will keep that to myself. Actually, we should all PM Rusty with our predicted winner and we will see who was right after the race.


I race strictly RPE. I use HR a limiter. I sent Rusty my prediction yesterday. He is the keeper of the secrets.
2013-06-18 2:19 PM
in reply to: kcarroll

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Austin, Texas
Subject: RE: SBR Utopia Season II - OPEN

Sorry I'm so late here - just catching up after a weekend in Cleveland.  So...  CONGRATS!

I have to say that I absolutely LOVE this RR.  Not sure exactly why, but the sense that you were racing for the joy of it and really appreciating the day came through - even with a few issues you encountered and some time in the "lounge", it was clear that you took probably more away from the course than many do, and I think that's terrific!  Plus, it sounds like you learned from the race, as well (something I always try to do - with varying levels of success, thus far). 

Congrats on the day.

Matt

2013-06-18 2:25 PM
in reply to: BrotherTri

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Subject: RE: SBR Utopia Season II - OPEN
I've been absent the last few days - missing this thread, believe me.

Raced a Sprint on Saturday morning, and squeaked into 5th in AG. The field was a little more stacked than I expected this year, but I was mostly racing against my training partner. Took him by 8sec...

Day didn't start off quite as intended. I remembered race morning that my right aeropad was little loose, so I grabbed an allen key, gave it a turn, and heard a horrible crack. The bolt broke off inside...long story short, visit to the hardware store + onsite mechanic at the race site = no fix. I raced with one aeropad, and the other arm was a mix of holding just the base bar or hanging on to just the aerobar. It made for a little bit of discomfort, but luckily it was only a Sprint!


2013-06-18 2:38 PM
in reply to: axteraa

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by axteraa

I will be using my Powertap.  I have no idea who will win!

What about your strategy are you still deciding?  A power level or something more specific than that?




I was questioning how hard to push the swim and the bike.

I have always been ultra, super conservative on the swim. Probably too conservative. I was considering pushing the swim this year. I think I am at a point where 1 minute on the swim may be easier to get than 1 minute on the run.
There seems to be a threshold for me and it is very sudden. 1:40/100m easy, 1:39 easy...1:37...easy 1:35 easy, 1:34 ouch !! too fast. So I need to sit at 1:35, it's getting to the edge and holding it that is hard for me.

I just got my power numbers for the bike...should be.....ummmmmm.....interesting.

When I did Muskoka last year I finished and felt I still had lots of gas in me
My first HIM I actually lost consciousness, which was a combination of hydration mistakes but not listening to my body.
In my first Oly I left in an ambulance, probaby not listening to my body

I have to find that in between point

Blowing up may not be a bad thing in this race because I will know what not to do in the future.
2013-06-18 2:41 PM
in reply to: axteraa

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by axteraa

 I have no idea who will win!





How about this for a challenge

Canada vs US

We add the times

Canada : Arend+Marc
US : James+Fred

Winning country gets bragging rights


Are you guys in ?

2013-06-18 2:44 PM
in reply to: 0

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Subject: RE: SBR Utopia Season II - OPEN

Originally posted by axteraa

I will be using my Powertap.  I have no idea who will win!

What about your strategy are you still deciding?  A power level or something more specific than that?




I was questioning how hard to push the swim and the bike.

I have always been ultra, super conservative on the swim. Probably too conservative. I was considering pushing the swim this year. I think I am at a point where 1 minute on the swim may be easier to get than 1 minute on the run.
There seems to be a threshold for me and it is very sudden. 1:40/100m easy, 1:39 easy...1:37...easy 1:35 easy, 1:34 ouch !! too fast. So I need to sit at 1:35, it's getting to the edge and holding it that is hard for me.

I just got my power numbers for the bike...should be.....ummmmmm.....interesting.

When I did Muskoka last year I finished and felt I still had lots of gas in me
My first HIM I actually lost consciousness, which was a combination of hydration mistakes but not listening to my body.
In my first Oly I left in an ambulance, probaby not listening to my body

I have to find that in between point

Blowing up may not be a bad thing in this race because I will know what not to do in the future. This is what I mean by a B race. I am willing to try something that will result in a poor time but a learning experience.


Edited by marcag 2013-06-18 2:54 PM
2013-06-18 3:04 PM
in reply to: KansasMom

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by KansasMom

You all might appreciate this . . . my husband just bought a new Land Rover Evoque that he is completely in love with. We drove it down to Texas, with my baby on the bike rack behind. We stopped for gas in Oklahoma, and this guy comes running out of the quick shop and says to my husband, "I had to check out your sweet ride." My husband puffs out his chest, and says, "Yeah. It's nice." The catch? The kid was talking about my bike!!! My husband had to get me from the car. "Honey. This young man wants to talk to you about your bike." LOL It was a great moment for me. My husband is still bruised.

Awesome.

Now get out and ride that puppy!

Matt

2013-06-18 3:09 PM
in reply to: marcag

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Master
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Mechanicsburg, PA
Subject: RE: SBR Utopia Season II - OPEN
Originally posted by marcag

Originally posted by axteraa

 I have no idea who will win!





How about this for a challenge

Canada vs US

We add the times

Canada : Arend+Marc
US : James+Fred

Winning country gets bragging rights


Are you guys in ?




Sure I am in, but Fred just got a handicapped.



2013-06-18 3:13 PM
in reply to: mcmanusclan5

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Subject: RE: SBR Utopia Season II - OPEN

Did a 5 mile Dad's Day road race ("Where every race ends in a tie" cuz all the finishers actually get old ties!) this weekend while visiting my wife's family and our old friends in Cleveland (I've lived there twice, and my wife grew up there - Shaker Heights - so she's been through 3 times).

Once again, was 13th OA but still 4th or 5th in my AG.  This is like the fourth race recently where I've been 13-15 OA but between 4th and 7th in my AG (including one tri).  Now, I don't have a ton of experience or talent, mind you, but it just feels like being well within the top 5-10% should land me better than BOP in my AG!  Too many old fast dudes, I guess.  Keeps me motivated!  Tongue out

Kim crushed it.  Was low 50's OA but third female finisher and won her AG - a good day for us (as, in truth, I was pretty dang stoked at my showing, as well). 

Ran back to the house after the race and got another ~7.5 in, so got a good 13+ miles for the day - a great training day (the intensity of the race followed by the cool down while cheering for Kim as she collected her bling left my legs nicely tired and tight - that's gotta be close to what tired legs feel like in a longer tri, I hope).

Matt

2013-06-18 3:19 PM
in reply to: BrotherTri

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Subject: RE: SBR Utopia Season II - OPEN
Originally posted by BrotherTri

Originally posted by marcag

Originally posted by axteraa

 I have no idea who will win!





How about this for a challenge

Canada vs US

We add the times

Canada : Arend+Marc
US : James+Fred

Winning country gets bragging rights


Are you guys in ?




Sure I am in, but Fred just got a handicapped.




Ya, and Arend just got an old fart.
James, who's older ? I'm Sept 62.

2013-06-18 3:20 PM
in reply to: GoFaster

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Subject: RE: SBR Utopia Season II - OPEN

Originally posted by GoFaster I've been absent the last few days - missing this thread, believe me. Raced a Sprint on Saturday morning, and squeaked into 5th in AG. The field was a little more stacked than I expected this year, but I was mostly racing against my training partner. Took him by 8sec... Day didn't start off quite as intended. I remembered race morning that my right aeropad was little loose, so I grabbed an allen key, gave it a turn, and heard a horrible crack. The bolt broke off inside...long story short, visit to the hardware store + onsite mechanic at the race site = no fix. I raced with one aeropad, and the other arm was a mix of holding just the base bar or hanging on to just the aerobar. It made for a little bit of discomfort, but luckily it was only a Sprint!

Wow, that's crazy!  Sounds like a good core workout.  

Congrats on the training partner win!

2013-06-18 3:21 PM
in reply to: marcag

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Elite
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PEI, Canada
Subject: RE: SBR Utopia Season II - OPEN
Originally posted by marcag
Originally posted by axteraa

 I have no idea who will win!

How about this for a challenge Canada vs US We add the times Canada : Arend+Marc US : James+Fred Winning country gets bragging rights Are you guys in ?

Yup, I'm in!

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