swbkrun mentor group 6 years running closed (Page 127)

This...

http://www.active.com/triathlon/Articles/4-Keys-to-Ironman-Execution.htm

I heart the box!!!

From the looks of it you are already having a good time....

Bike tip for all, and a nice reminder to myself.... I was out riding today and my chain ring popped off 2x (new bike needs some fine tuning).  I remember that you don't need to pull over, panic, and freak out.... Shift into your small chainring and continue spinning.   You may have to play with it a bit, doing half spins' and half shift, but putting it in your small ring should help and put you back up and running in no time.

Just some food for thought for the day...  Carry on.

Great tip!! And my gal Catrena also taught me if you pedal really slowly you can ususally get it back on... Nice day for a ride! Hope you had fun!!!

carbon plate frame.  very little drag.

My take on the EN way is specific to the IM run.  For my first IM, I thought about 1) run stupidly slow, but run not walk and 2) walking the aid station from the corner of the first table to the corner of the last table.   I listened to their podcast and whenever I felt like walking, I told myself I could only do that when I got to an aid table. Even when I felt awful, it still worked because I had talked myself into it beforehand.  It didn't work quite as well last year, but I plan to give that philosophy a much better effort in a few weeks.  It is so tempting to walk when you feel like crap and so many others are doing it.  The key is to have some mental kick in the a$$ to keep you going even at a slow pace.

According to this article I'm at "The Line" every time I step off the bike and try to run.  Seriously, I've never had a good run.  Ok, maybe one last year at the end of the season.  I have a lot of work to do.

John, thanks for being concerned about my "box".

Alright, being the resident "EN" Kool-aid drinking MG'er here and having trained with their product for several years I need to chime in here.  The EN philosophy is about complete race execution based on your fitness level, etc. NOT just about run execution.  The theory in a nutshell is that you can't win the race on the swim, but can lose it if you cook yourself.  It is also impossible to have a great bike followed by a poor run.  If that happens, you cooked your bike to much for your current fitness level to be able to run well.  Their plans have you really nail down your fitness levels (FTP, Power #'s, etc.) and then execute a specific race plan based on your current fitness, fast or slow, like the numbers or not, you race your race based on where you are on race day. (Hence the saying, "Stay in your box")

I have raced many a race with a big box drawn on my forearm in Sharpie, where I can see it when in the Aero bars, with a big "U" in the middle of it.  "U stay in your box" has always helped remind me to stay in the zones needed when racing.  It has also has really helped me adjust when needed based on heat (Racine 2010) or other racing conditions that might change your execution.  

Now what you Fatty have going on with your "box," that is probably a better topic for that forum that Trevor spends most of his day on.....

Dino,

Thanks I am a visual guy and that is a great tip.  I may steal that for my next race.  

I'm a visual guy too, I'm putting a picture of Jayne's box on my arm next race...

Jeesh David, You didn't have to tell EVERYBODY, did you? 

I'm on my way out the door today to do a brick.  I'm going to try to slow the ride down and see if it makes a difference on the run.  My next race is an Oly.  Let's say I usually race at 17.5-18mph.  How much should I try to dial it back if I want to try to give myself a better chance to have a good run?  .5mph?  1mph? 

Personally, I wouldn't focus on MPH, I would focus on effort.  If you use HR, I would use it.  If you typically ride in upper Z2 take it down to something like mid Z2.  

^^^^  yes! 

FRONT F'ING PAGE!!!!!!  PULITZER BABY!!!

steve... lookin' out!   hilarious!!!!

Can I just say that you all inspire the heck out of me.  Your logs leave me in awe!!

I'm looking forward to my day tomorrow.  I'm going to be a spectator at a race for the first time!  I'm going to cheer on some friends at the Ironman 70.3 Steelhead in Benton Harbor, MI. 

Nice brick today, Jayne!

let's talk about this run after bike thing.  is it always muscle cramping on the run or is it stomach, side stitches or feeling gassed??? 

When do you take your last nutrition on the bike?  And how much water on the bike???

EN is great, but it's not always going too hard on the bike that ruins the run...just sayin'

Especially not for olympic distance racing...

Amazing.

Stomach is never an issue (yeah, I have one thing going for me! LOL).  Usually, especially during races, it's cramping in the calves (more common) and quads (has only happened during last years oly and today's oly distance brick).  Sometimes I feel gassed, but that wasn't the feeling today.  I felt like my breathing and HR on the run were manageable. 

This just continues to be really hard work mixed with some good old fashioned experimentation!

Here's a question for you--all of you.  What's the difference between your 10k run pace (just the run), and your 10k run pace for an oly?  How much slower for the triathlon compared to a stand alone run?

Was the course hilly and if so, how did you handle the climbing, i.e., push it hard going up or try to take it easy and keep a constant level of exertion?  If you are struggling on the run, better to take it easy on the uphills and try to keep it constant.  

For me at least, I found my run abilities for the Oly improved when I spent significantly more time on the bike (and I still think I need to spend more time on the bike).  Heat and humidity still make a big dent in my Oly run times.

There is probably some magic formula somewhere for 10k standalone versus Oly run times, but I have not seen it.   I have not done a standalone 10k in 3 years and my 2 best 10k times are now Oly run times.  I will guess that your Oly time could be 1.5-2 minutes slower than your standalone time IF all other variables are equal, i.e., heat, humidity, terrain.  

The course is hilly for the first 5-6 miles and I hit these hills again at the end of my ride.  (Not BIG hills, mind you, but just short rollers).  I try to keep my RMPs at 90, and down shift accordingly on the hills.  Some of them take me down to my lowest gear.  I'm trying to take them easy and keep the effort consistent.  I think you're right about more time on the bike.  I'm going to need to spend a lot more time in the saddle over the winter and get a lot more long rides in next spring/summer.