Razorxp & KC Mentor team RFP CLOSED (Page 12)

Good Morning Team.

1st - Brian - sorry about the name mix up - won't happen again. Nice bike and run. Enjoy the down time.

Tim - sorry to hear about the flu. Make sure you hydrate and replace the fluids whether you feel like it or not.

Have a great day everyone and stay safe and healthy!

KC

oh no! So sorry to har that.  Rest, recover, you'll be fine for your race.

Great race Dave.  Really good for this early.

4 mph improvement on the bike is awesome.

The rest of you sound like you had a great weekend. 

Kicking while endurance swimming is just to keep our butt up so we glide and don't plow and to provide a counter force to the pull.  I have improved greatly since I started kicking with legs together more so my body turns from head to toe in unison and doesn't twist at the waist. 

Good weekend.  90 min hard bike and 10 mile run Sat., 3 hour computrainer ride Sunday focusing on pedaling efficiency. Testing week this week for max power output.  Once set, all my workouts on the bike for the next 2 months will be set on these watt numbers.

sure ny time KC.  Watched the Frogman Olympic Tri here at the beach Sunday.  Water temp 71* Weather warmed up to upper 70's by end of race.  Slight SE wind perfect day!  It was so much fun to watch a tri befroe I attempt my first one in three weeks.

So here's what I noticed, a lot of bikers left their shoes on the pedals before and after the bike ride.  What do you all do? On or take off! Karen

Coach-- the ride was supposed to be 1:30 total, with 30min warm up, 30 min LT, 30 min cool down.  The only reason I put that in there was to say that the plan didn't want that to be an easy endurance ride, but to have some toughness to it.  So instead of redoing the LT (I'm doing weeks 1 and 2 over again) I went with intervals.  Does that make more sense?

Charlie--About the allergies, this is what I do, so I'm going to be nosy.  Ha, no pun intended.

I'm guessing you are on nasal steroid, allergy pill (allegra/claritin/zyrtec?), nasal rinses.  Questions: Are you mixing the nasal rinses according to instruction?  If they are mixed too strongly or too weakly, it can make things worse.  Also why swimming can make it worse.

Have you tried Astelin or Atrovent Nasal sprays?  They are more of the sudden action types, rather than the "build up over time" steroid sprays.  OTC Afrin can help temporize things during a bad spell, as long as not used more than 3 days at a time.

What are your allergens?  Currently grass season, so if you have those, it could explain some of the badness.  If dust mites, are you washing sheets biweekly in hot water/getting rid of carpet/etc?

My allergies are stronger with age. But mine are controlled with over the counter meds and a Neti Pot. If you haven't tried it don't knock it.  Light salts mixed with water in a tea pot looking thing poured in one side of the nose, then the other.  I haven't had a major cold in 2 years. Allergies are under control.  I use mine every morning.  Sometimes again after swimming.  Works.  About $12 at the nearest pharmacy.

The company that makes those left a HUGE box of samples on my doorstep (I think the bottle, not the neti pot), but I don't use them myself.  I'm happy to share.

+1

Karen I noticed that too. Im not sure if Id feel comfortable trying to strap in at the start of the ride but I might try practicing at the end of the ride. I saw lots of people slipin and sliding as the were walking to transition into the run.

 Kc I was wondering why you said you were depressed I forget you live in Canada it must be very cold still.

Feel better Charlie and Tim.

No training for me today. Family Day well after I go to work for a little while. I want to go see Rio anyone take their kids to see it yet?

Very nice workout!  I'm hoping to be able to get 7:50-7:45/mile during my sprints.

I can't beleive there were 4 new pages of post since Saturday!!  That's 80 posts!!

45mph!! Congrats! How the heck do you do that?  Wow I get nervous if I get over 25mph.  Must be the difference between vetreran triathlete and...well... me. Karen

Jen, let me kow if you think Rio is too young for a 12 year old. Karen

Hey Team.

IceMan - I am going to concentrate on keeping my legs closer together during kicking tonight. I just watched my youtube vids and I do seem to let my legs separate - thanks.

Karen and Jen - check this transition video out - it is great and deals with the shoe thing. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1488

And - I LOVE THE NETI POT  I am sure it helped me with my cold this winter.

KC

Charlie: swimming makes my nose open up pretty good too.  Hope your family gets health quick and does not spread it to you.

Jen: I would rather mt bike ride any day over road riding.  I like the fact that cars are not on the trails in the woods, plus I like having to be on your toes at all times for changing terrain.

TIM: that is not the correct way to get a core workout in!!!  Hope it was just a quick 24hr flu or something you ate! Get better!  You should be just fine for your race if you get over it soon.  Just try to hydrate.

Brian: Try having 4 first names, my 1st name is actually michael but have never been called it but the 1st day of school each year.  Just think of riding in the wind as doing hill work, that is a great pace after a ride.  Have fun in the yard!!

Thanks Karen, but I sure wish I had your weather to train in!! :-)    As for people leaving pedals on the bike, this is my take and only mine.  At our level its kind of a waste to do it, if you looking to shave a couple seconds off your 1hr or 2 hr race then yes it is quicker.  But if your still working on getting into your pedals try putting a shoe on while pedaling down the road.   I also don't do it because I don't want to run out of T1 barefoot/socks and pick up rocks on my feet and have them there all day.  It does look cool though if you pull it off correctly but very few do and most waste more time putting their shoes on while riding.

Scott: What is your goal this week for you power output? You must be getting close to last seasons! Good luck as those tests are sooo much fun!

Mary: That does make more sense, I thought it was a lt ride with intervals thrown in.  If your not feeling it and the ride calls for a lt test just ride and have fun. 

Keith: You will get there, your putting in the work it will all pay off soon.

Karen going that fast has nothing to do with experience its all a matter if you like the speed or not.  I tend to like to go very fast, while some of my friends with many more years ride the breaks going down.  I would not advise it on your first race unless your comfortable turning at those speeds. :-)   Are you talking Rio casino ? 

I was at 300 watts in time for the HIM last September.  Came out at 275 after the winter/IT band injury.  Now at 295.  I think I can get that extra 2% at least.  That will be big this early in the season. Other nice thing, I am stronger and lighter than last year. Should equal more MPH!  One problem...The other guys mostly live in Peoria about 45 miles from here and do their testing together.  Fun to race the others.  When I did it, I hit 300.  The 59 year old kicked their collective butts.  I am a competitor.  Now, I have my own computrainer so I will be in my Sweat Shop (AKA man cave) alone.  Not the same trying to yell encouragement to myself when I can't catch my breath    Mental toughness plays a part for sure.  Also pacing so I don;'t go out too hard.  Lasts 20 minutes.  Have to be going harder at the end.  First interval counts but we take 5 recovery and do it again just to fill out the workout.  My coach's name is Stan.  I have pointed out that if you add an "A" in the right place, it becomes SATAN. Yes, I am sure of it.  

Had a pretty good race. Finished in 1:09:35 which is 8mins faster than last year. The competition was better this year so I was a little disappointed with my placing. I was 21 out of 43 AG (that time would have put me in 12th last year). Gives me motivation to improve for the next race.

We have a new tri-addict in the family. This my wife's very first tri and she's ready to do some more.

Nice Work Caleb - congrats on a great race and on getting your spouse involved - that is awesome.

KC

Ok. So i thought its only fair I post a photo with my face in it because almost everyone else has one.

Also here is the map I was trying to post over the Weekend. It a beautiful senic ride if any of you decide to visit Las Vegas.

(wetsuit.jpg)

(RMT loop.jpg)

That is great power! The last one I did was 250ish, I really need to do one now but I'm afraid it will be below 200.  Reading your workouts I would call him SATAN.. lol until race day comes then you will be loving him as all the hard work is done leading upto the race and race day is the reward!

Nice job don't forget your racing yourself so 8mins on a sprint is a ton of time! Don't forget to do a RR so we can all see it.

Way to start the season off strong!

Caleb, that's great to get the wife involved for lots of good reasons.   However, it also means two bikes, two wetsuits, many pairs of running shoes...  

Dave, yes, I know.  I love him every race day.

Boston marathon result:  2:03.  Yes. That's right. 2:03. 

Thanks for the info on the pedals keeping the shoes off.  I was kind of thinking the same thing that I didn't want to get dirt all in my shoes.  Watching my first tri this weekend, I was amazed at how relaxed they were in both T1 and T2.  I've been practicing my transitions like a maniac.  Guess I'l stop stressing so much. :-)