Penn State's mentor group - CLOSED! (Page 12)

phxphotog - 2010-04-13 11:36 PM This is my 1st year of doing triathlons...actually only been training for about 3 months now. I haven't really had any sidelining injuries yet because I'm sticking to the 10% training program. Every week you increase 10% in time for 3 weeks and then you reduce by 40%. This has been working out pretty well for me. I'm getting the time in and am seeing results in distance and speed.

I'm not really doing much intensity work right now. My track club that I run with on Tues does some intensity stuff but most of them have been running for a long time. I go out and run for as long as I feel comfortable with and then skip a 200 yd sprint to let my body rest for a minute or two. Tonight I went to Master's swim and we did a 16 lap intensity set that was actually really fun but it didn't kill me to do it.

I have been struck by a bug twice since I started training. It always happens when I start working out. About a month in I will get a cold that will last about two weeks. It did sideline my training a bit in March but I just need to get back at it now with only 1 1/1 weeks until my 1st Oly.

I did my 1st OWS this weekend and it didn't go well. I'm going back out with a group on Thur and then on Sunday as well. I need to get the OWS down my the 24th. Confidence is what I'm looking for. I'm not going to podium in my 1st OLY so I just want to finish in the best time I can. Someone told me in my 1st Sprint that I can walk tomorrow when I was walking on the run. I'm using that as my mantra for my OLY. I'm going to leave it all out there on the run.

I am planning on doing a 1/2 IM in Oct but I won't start to train for that until June or July. Until them I just want to keep increasing my physical ability. My HR is finally coming down on my run but my legs are still getting tired and sore. If I could get that down I would feel a lot better about the 6 and 13.1 mile races I have coming up. The run is definitely my weakest of the three. I'm struggling to get 12 min miles in. When I see people do 1/2 mary's at 7 min miles I wonder if I'll ever get there. It seems so far away.

Bottom line, I'm in a base building stage right now but I should be able to start some speed and intensity stuff in the late summer or early fall.

I'm in awe of some of the time, speed and distance that everyone in our group is doing. I know I'll get there someday.

PennState - 2010-04-14 1:05 PM





Central PA cycling!

PennState - 2010-04-08 6:03 PM

I have a computrainer and have tested on it before. Let us know how you did the test and how long it was. Your power numbers sound very good.

dharris13 - 2010-04-14 9:17 AM

Yes. People in the last wave have less time to finish the race than people in the first wave before the cut off time.

Kath2163 - 2010-04-14 2:09 PM



Ok. Sorry that I am still a little unclear about this so forgive me.  So, if the race starts at  7:00am  for example would it finish at 3:00pm and whoever is still on the course is a DNF?  I guess what I am trying to understand is if the race goes for a certain time.. 5 hours, 6 hours or whatever and if people are out on the course beyond that then it is a DNF.  I know Ironman races allow for 17 hours. What is it for 70.3 races?
Thanks!

Kath2163 - 2010-04-14 2:09 PM

Ok. Sorry that I am still a little unclear about this so forgive me.  So, if the race starts at  7:00am  for example would it finish at 3:00pm and whoever is still on the course is a DNF?  I guess what I am trying to understand is if the race goes for a certain time.. 5 hours, 6 hours or whatever and if people are out on the course beyond that then it is a DNF.  I know Ironman races allow for 17 hours. What is it for 70.3 races?
Thanks!

PennState - 2010-04-14 2:05 PM



Central PA cycling!

PennState - 2010-04-14 1:58 PM Temecula is supposed to be a really nice place. I love biking the hillarious of central PA myself

GRB1 - 2010-04-14 2:12 PM

The time limits of 8.5 hours really only applies to the last wave.  Events can last more than 10 hours depending on the number of waves.  Normally there is about 5-10 minutes between waves in a HIM.  So if you are in the first of 10 waves, with a 10 minute wave separation you would have an additional 90 minutes to finish the total event.  You would also have 90 additional overall minutes to finish the three disciplines.  Everyone in the last wave will have 8.5 hours to finish.  Everyone else will have more time depending on how much earlier their wave started prior to the last wave.   However if you are slow in any given area and fall behind the individual cut off limits for the last wave you would then DNF. 
Greg

IdealMuse - 2010-04-14 2:38 PM 2) Fluids. I don't want to carry them with me on the run but I still need to plan out approx calories per hour. How do I know what calories are in say the standard cup of Gatorade endurance that is handed out or other things that are likely not measured out. Any way to estimate? !

Kath2163 - 2010-04-14 4:49 PM
Thanks for the clarification!  I really hope I am in one of the first waves

dharris13 - 2010-04-14 2:51 PM

I just found out i was in the first amatur wave of my HIM in 2.5 weeks. Hopefully you will find out soome good news too

WittyCityGirl - 2010-04-14 9:35 PM

Aaaaactually, what I love about the BT training programs for the run leg prep is the 20-30 second strides that are done every 5 minutes! I whole-heartedly believe that I wouldn't run the times that I do do if it weren't for these VERY short bursts of speed.  

Now...ask me to go do sprints around a track and I'd probably have to control my middle finger. =p  

If you're not sure about the stride stuff then I'd highly recommend looking into it! 

zionvier - 2010-04-14 10:50 PM My story for todays workout... includes mountain biking, 1800ft of vertical, a broken bike, and an impromptu run:

So I figured I'd mix it up today and went out with a group for a little mountain biking.  It's an 8 mile round trip, out and back trail.  It climbs 1800ft in 4miles on the way out and then you get to go downhill on the way back obviously.

My mountain bike is old... as in a 1997 Cannondale F400 complete with grip shifters (which was apparently "cool" back then or something).  I don't mountain bike much, which is pretty obvious with the bike I have.  But I held my own and stayed middle of the pack during the climb up.  Then we turn around to head back down.  I tell everyone to go ahead of me since "you don't want to be behind a roadie/triathlete on a mountain bike going downhill".  I'm flying down with all of them, keeping up with their big monster trucking 29ers and full suspension bikes.  We get to some more rocky technical sections and I give a big more gap between me and the guy in front of me just in case.  I notice a big 6" rock shoot up and bang the frame/rear wheel or something, but I keep going... no harm done (I think).  Cruising downhill, I start trying to pedal again, but it doesn't seem to speed me up any more than coasting would have.  Finally it gets to the point I have to dismount because I just can't do the technical section.  I go to get back on... and the pedal spins the chain, spins the cassette, but the cassette isn't turning the rear wheel at all.  My freewheel must be busted, I've got a bike that I can't pedal!

So... I think... hm, well, there's still more downhill after this flat section, so I jump off and start running with the bike.  Jump back on and cruise some more downhill, hit more technical sections, dismount, through the bike over the shoulder and start running.  I do this for about half a mile until it's dead flat and rocky and I have no choice but to run the remaining since the last 1/4 mile is slightly uphill.

All along during this I'm still having a good time.  In my head I'm thinking "this feels like an Xterra!" and "If this happens in my IM with 10 miles to go on the bike, there's no way I'm dropping out... I'll running the rest of the bike course!"

The rest of the guys apparently thought it was pretty "bad @$$" that I didn't just walk back like they would have but actually ran, they could see me from a decent distance from the parking lot.

Just thought I'd share.  Has anyone else ever thought about whether they'd be willing to run part of the bike course of an IM or HIM if their bike broke?