Ted's Sprint Group (Beginner & Experienced Welcome) (Page 12)

Well, the first race of the year is under my belt. I went 1:07:36, finishing sixth in my AG and 20th overall. My time was only about 12 seconds slower than the last time I did this race. I moved up an age group this year to 45-49 and it shows! Those are some fast dudes in that group! I was pleased with the race overall. I posted my race report here if you want the nitty gritty details:

http://trited.blogspot.com/2016/05/omt-2016-race-report.html

I did a recovery ride with my older brother this morning (he's training for an Ironman right now) so I think I'll take a break tomorrow before getting back after it. Have a great week everyone!

I just read your link. Way to go on your Tri. I hadn't thought about my performance changing due to age. Definitely something to think about. I think that is something that played too heavily on you this year. At least from my stand point.
I liked that it was in reverse order, I would like to do one that is different like that sometime.
Nicole

I got in the pool and got in some steady swimming. 950 yds in. Before dinner I was able to get in a run. I was trying to see how far I could run without stopping. I got in 1 1/2 mile before I got a side stitch and walked for a few minutes then got back to running. I got a total of 3.3 miles in. I think I will move a workout to Wednesday and double up then and give my legs a day off. Maybe I will get in a good yoga session. I did some stretches after I was warmed up and afterwards but my legs are feeling the runs.

Have a good night
Nicole



Edited by nekomidori 2016-05-16 6:26 PM

Finally got back outside and on the bike this weekend. Injuries and illness are hopefully behind me. The weather was really nice, (in the 60s and sunny), and it made for an enjoyable 25 mile ride.

That is great that you're feeling better and the weather is good too.

Well, I woke up this morning feeling good. I hit the pool and got in some long swims. 1400 yd done. For me this is huge. It is the longest swim ever.
I got into the groove after the first 500 yd.
It felt good.
Nicole

Way to go on the swim!

Thanks mmishler.

Now that I am getting a bit more in depth with my training. How do you handle water/fuel on a longer run. More than an hour? Do you wear a backpack? A waist bottle or??
I'm trying to figure this out.
Thanks
Nicole

Nicole,

Hydration options come down to preference. I've used a backpack system when I was training for an ultra. I've also used a waist belt as well as a handheld. I like the handheld for anything shorter than two hours. Most frequently, I will make my longer runs a loop that passes back by my house (e.g.- 2x 6 mile loop).

Ted

Thanks Ted for the information. I am slowly becoming a runner. It feels strange to say that. I come from a background of always being active but not necessarily an athlete.

I got in a quick bike ride yesterday. My schedule had get moved around due to life and it was raining outside. It is hard to be motivated to ride on the trainer inside alone. I was definitely fighting it. I ended up moving the trainer to the covered porch so at least I could feel the breeze and hear nature. Luckily the weather cleared up and I got in a good run after work.

I think I am getting used to the feel good after my workouts because I was very grumpy after my ride.

Today I ended up having off. So I was able to get in another TRX session. It is very humbling but my core needs it and the group I was with was very easy going and welcoming.

After I take care of some things I plan to get in the pool and get another swim in. I plan to get in a ride tomorrow with my husband then I am out of town for the night to Atlanta to visit my sister.

Sunday will be my off day.

Made it back home; got in a short swim and strength session yesterday; walked this morning. Now I need to look at the schedule to see what events that are close by that I can register for and train for since I had to miss my 4/22 event. Dad's services were last Wednesday - all went well as can be expected in the circumstances.

Good to be back and get started on a 'normal' schedule.....

Managed a little longer swim this morning; longer sets; will continue to increase time and distance over the next couple of weeks......

Good for you Bill! I also swam this morning. I'm time crunched so only doing about 25 minutes but getting to the pool more often.

Yesterday was a good day, plenty of sunshine, which meant it was time to get out and ride. Put in a good 22 miles and really tried to do some intervals. It is storming today and predicted to over the next few days, but hopefully Monday will be nice and I can get an OWS in.

Sounds like we have about the same weather. I'm keeping my fingers crossed that it will be dry enough tomorrow to do some riding/ running outside.
I Signed up for a very small sprint triathlon next weekend so I'd like to get some more outdoor miles in!
Memorial Day is the Bolder Boulder (2nd largest 10k in the country). I've done it just about every year since I was in 9th grade, and this will be the second year that I've run it with the entire family.

So its my first sprint triathlon of the season this year......Nottingham this afternoon. Fortunately as I live 12 miles away I took little one and registered yesterday afternoon which was nice so I could set up all my stuff at home last night. Got an email last night to say there is some blue green algae in the lake so there has been some course adjustment. I dont start til 1pm (BST) so having a chilled morning before I set off. Weather is beautiful so hopefully should be a good day. This is my practice race for one of my 2 main races this year the first of which is Leeds in 14 days..its a mass participation event in conjunction with the ITU elite event....so after finishing I can settle down and watch the pro's do it. Its gonna be a hectic fortnight as in between the 2 races we are moving house!!!! By the time you guys are up and about I should be done

Anabelle,

Hope your race went well. Keep us posted!

Ted

Best of luck to you!!!

Ok so update from race....some good bits...some excellent bits and a disappointing finish.
So initially couldnt find transition 1 and went past it twice so arrived VERY stressed and anxious....not good start!! Calmed down in time for start....swim was not bad....however cold water and asthma are not a good mix and struggled with my breathing for about 250 m so had to mix freestyle and breaststroke. At about 250 breathing improved so swam the rest freestyle though not with the best technique ever!! Swim time was 22.57 which all things considered I was quite happy with. The fastest I can swim 750m is 18 mins in a nice warm pool!!
Transition wasnt the best but practicing taking of my wet wetsuit will help that!!
Onto the bike.....lovely flat course of 4 laps round a lake.....tried not to push too hard but felt it was a really good bike section. It was indeed 45:39.....another bike section PB....another 4 mins ish taken off.
Reasonable transition this time....normally quicker but normally bike and run in same trainers. Have treated myself to some proper bike shoes and so had to swap shoes over!!!
Finally run....started off slowish.....then after about 500m back went into a massive spasm....tried to walk it off but to no avail....had a lie down to stretch....improved it so started to run....again about another 500 m then spasmed again.....ended up having to walk most of it but was determined to finish. About 250 m from the finish I turned round to see someone catching me....now this lady was 78 and believe me if I am still doing triathlons at 78 then i will be well chuffed but at that point personal pride took over....I was NOT being beaten by a 78 year old muscle spasm or not.....i gritted my teeth and ran the last 250m!!! As i saw the clock I did a double take.....I was still under 2 hours!!!!
So my final time was 1 hr 57 mins 27 secs. Not what I was hoping for but I will take the positives.
This was just a practice run for my triathlon on 12th June and I learnt a lot
It wasnt my slowest triathlon ever....that was last year....I did a triathlon a week after recovering from the noroviris....stupid I know...that was 1 hr 59 mins with a 400m pool swim.
I stayed under 2 hrs, I wasnt last and i wasnt DNF.
Lessons learned.....probably best not to arrive late and stressed!!! Im not an elite athlete and its probably wise to have some salbutamol prior to the swim to prevent the breathing problems. Could probably push a bit harder in the bike section. Lastly not sure why my back spasmed but im sure some pre race back and hamstring stretches would not do any harm.
A good learning event which was what I planned it to be. Hopefully a gopd weeks training this week and then a taper week before my next race.
Back is no longer spasmy but is a little sore and tender!!!!

Annabelle......What a fantastic review of your event! You showed such grit and determination especially with the back spasms....you did not quit and pushed through the discomfort. Congrats on your great effort and positive results!! Rest up for your next event......

Less than 2 weeks until my first race and I feel like I've been slacking on the training! Yesterday I swam 500yd in the pool mostly freestyle, no stopping and no pull buoy! I also try not to kick off very much every length. I then got on a bike and did 10 miles with intervals and then hopped on the treadmill and did 3.1. I am NOT a runner so I know I will be walking some of my 5k on race day. I will have at least 1 open water swim practice before the race to get the feel of that.
I'm mostly freaking out about all the hills in my bike. There are 2 times where we go down a rather large hill and have to turn and immediately go up a large hill so there won't be any time to get momentum going. Is it common for people to walk their bikes up the hills? I don't want to be the only one but I also don't want to burn out before halfway!

Hang in there...still some time to train....don't overdo and take it all in stride....you will do well....

Best of luck

I successfully completed my first race of the season, (Buffalo, MN), this past Sunday. Overall I would rate my performance as good and I am pretty happy with my time (1:32.21). I know I am not going to be a competitive force to be reckoned with in my AG (30-34) but so long as I can improve year over year I'm good.

On the positive side of things I put in a personal best on the bike for the 5 years I have done this race. The swim and run were both better than last year but not my best overall. To me this is fine and with the help of this forum and after joining a local tri team/club I feel I can focus on improving them.

I now know for sure to focus a bit more on running and to get my swim form down to shave off some time. If I can take two minutes off swim and say three of my run that would enable me for a PB next year. I think this is a realistic goal based on the breakdown of my past performances listed below.

(All Sprint Distance: 1/4 Swim, 12mi Bike, 3.1mi Run)


2011 - Swim = 9:36, T1 = 3:44, Bike = 46:53, T2 = 1:56, Run = 26:44

2012 - Swim = 11:02, T1 = 3:24, Bike = 45:00, T2 = 1:16, Run = 30:15

2013 - Swim = 11:40, T1 = 2:54, Bike = 50:12, T2 = 2:43, Run = 29:37

2015 - Swim = 16:43, T1 = 2:37, Bike = 50:14, T2 = 2:34, Run = 33:01

2016 - Swim = 12:09, T1 = 2:56, Bike = 44:35, T2 = 2:21, Run = 30:22

Hope everyone is staying healthy and motivated!

Edited by mmishler 2016-06-07 12:09 PM

Congratulations! Some pretty significant drops in time compared to a year ago in each of your events. The most important thing is that you felt good about your race performance! It finally feels like summer here in Colorado so I'm anxious to get a little more training in.

Wow! Outstanding......congratis!!!!

Thanks Ted and Bill!