RFP GROUP - CLOSED (Page 13)

KC & Deb - Bikes look awesome.  Hope you guys were able to get out this weekend and ride them.  Very jealous-haha

So I had a very scary incident yesterday on my long ride.  I bike on country roads and was cruising on a semi-busy two lane road going about 19-20 mph with wind at back.  All of a sudden I look up and see two HUGE pitbull looking dogs about 10' from me with the them having a pretty good angle to get me.  They must have seen me coming from down the road.  I didn't have much more speed available so I just stood up and tried to get as close to shoulder as possible to get away from them.  Before I knew it I heard a horn then some skidding then a huge THUD...  I didn't even have time to look at oncoming traffic but one of the dogs got nailed by this car about 5' from me going about 65-70 MPH.  I turned around and saw pieces of bumper and the dog flying off to the side of the road.  A few cars stopped and I didn't really know what to do so I just kept pedaling - really shaken up with how fast things happened.  Not sure if i should have stopped but I just didn't want any confrontation with the owner or something and I like i said I was kind of shaken up.  Really opened my eyes as to how fast something can happen on the road.  I just kept playing in my head all the things that could have gone wrong and I was pretty lucky.

On a better note... I had a great brick ride and run after.  Feel the strongest I have ever felt compared to training for previous HIM's.  Looking forward to first race on May 19.

A friend of mine was attacked by a neighborhood dog a few years back.  Now he rides with his homemade M.A.C.E - a mini baseball bat with the words Malicious Animal Containment Equipment written on it.  He only had to use it once on the neighborhood dog, but he still carries it with him.

I did a nice 15 mile ride with a  2 mile transition run today to loosen up after yesterday.  Did not push the ride or the run.  I always feel like I am running slowlyafter I get off the bike, but the pace on the garmin showed a nice 8:20 average.  Feel great!

Hope everyone has a great Sunday!

WOW -that is crazy - don't feel bad about not stopping  - not your fault and you would not be able to do anything. Glad you are safe and sound. Nice job on the brick!

Do I smell another IM in your future?

Ok Team - first ride on the new bike this morning. My plan called for a 3hr and 54 minute ride - but I did not make it that far. I did 2 hours and 37 minutes this morning because I felt like my body had a bit of an adjustment to make for the new bike. Overall, bike is beautiful but I will have to be tweaked a bit. I was getting some neck pain and cramping (old injury - c5/c6) and decided I better not push it to much for the first ride. I will discuss the issue with my LBS owner and we may have to make a few adjustments with the aero position to make it a bit less agresive. However, I really do love it! After the bike, had a great 5km.

This week is going to be a challenge. I am teaching a new class for me at the college for the month of May - so lots of prep work for classes to stay ahead of the students. I will see how the week goes. I will be a challenge to get all the workouts in but I am determined.

Have a great week everyone.

Just checked - 96 days to IMNYC Wow!

3/4s of the world's population eats dogs.  In 90% of the cases they have the right idea. 

If I had stopped and the owner had given me crap, they would be calling 9-11 for him.  Pit bulls running loose?  Screw them and him.   Tough for them.    Actually, the owner is the one who needs the leash.  Do I sound harsh?  I am.  We had a guy who allowed his bulls to run loose int he country on a major road.  He was a road commissioner!  Jerk.  He finally put up a underground fence.  Then, a propane delivery guy was attacked by them and nearly killed.  Would have been if the guys daughter (a county prosecutor) hadn't shown up.  I had the pleasure of writing the country's response....he put them down before the hearing.    

You had no responsibility to stop.  Good for you for getting through it without any problems to you or your bike. 

Nice bikes Deb & KC!

Scary story Tim, but glad it turned out ok...at least for you!

Ran in the rain this morning...it was great!

~ Jen

Brian - Nice job on the 1/2 marathon and the brick workout.  That is a great time for a nice easy run -haha.  That is so weird you mentioned about running fast off the bike but feeling slow.  During my brick on Saturday I thought my watch was broke because I felt like I was running am 11:00/mile but I kept looking down and my Garmin pace was 8:03.  I have to be really conscious of that and really work on my "feel" of pacing for the IM.  How did you do off the bike in Louisville last year?  Did you start out faster than your planned race pace?

Deb/Scott - I completely agree with the whole dog owner thing.  That was the biggest reason I didn't go back because I was gonna make a comment about how the dogs weren't leashed or fenced and it would have gotten ugly.  As I thought about it more this weekend I felt bad for the driver and the dog.  I am thankful that the driver had enough sense to just hit the dog and not make some crazy maneuver and hit me!  The dog was just being a dog - would they have attacked me? Who knows?  I am glad I didn't have to find out.  but really the whole situation comes down to the irresponsible dog owner.

KC - Glad to hear you got out on the bike.  Hopefully you can get those tweaks ironed out. You still have plenty of time and plenty of long rides ahead of you for the next 90 days .

So since bike fits are the hot topic lately - I have a quick question...

I think I am about 90% on my fit since I switched to the Adamo Century seat.  I still ahve some tweaks to do but I am finding that my neck is a little sore after 2-3 hour ride.  It is not getting any worse during the ride but how much of that is from bike fit and how much is from strengthening those muscles?  

Good Evening Team.

I hope this note finds everyone well.

Tim - that is definitely my issue as well - sore neck - if you figure out something - like a fit adjustment or exercises - please let me know.

First day of class today for the spring semester and I can already tell I am going to turn into the typical time challenged triathlete. 

I did get to swim and run today, just like my plan called for but my swim I had to cut in half and the run I had to cut just a bit short - not back in front of the computer - prepping for class and in a few short hours, it will be time to do it again. 
 

Oh well - I guess something is better than nothing - right team?

Have a great night and stay safe everyone.

KC

Oh
well - I guess something is better than nothing - right team?

Have
a great night and stay safe everyone.

KC

Hey Team.

Just checking in to say hello. I hope everyone is having a great day - mine has been another busy one - hope to get my workouts in tonight before I fall down.

KC

Wow - a lot has been posted since my last time posting!  That's a really crazy story Tim!  I haven't had anything quite like that happen though a Yorky ran out at me on a country road a couple weeks ago - similarly crossing the busy road.  I was worried he might get stuck in my spokes so I stopped long enough for the owner to call him back (luckily traffic stopped for a bit), but i don't think that dog was long for this world.  I have seen cyclists out in Grand Teton and Yellowstone last summer carrying bear spray in place of water bottles though...

I have gotten some decent rides, swims and runs in recently, though nothing too out-of-the-ordinary.  I did surprise 5 wild turkey on my normal 15 mile loop ride on Saturday morning which was kind of fun (also not as dangerous as pit bulls or 80 year old stalkers)...

I also wandered in a different local bike shop and asked them about fittings.  They were very nice and I am taking my current bike in on Friday to have them analyze my fit.  I'll let you know what they say. 

Actually I was surprised that I fit in as much as I did this weekend.  In addition to bike and swim on Saturday, I made two pizzas from scratch and played congas for a salsa band at midnight.  Still managed to get up for a nice run on Sunday.  I hope to make it out on a run tonight before the thunderstorms!  Have a good evening everyone

Hi team!  Sorry for the MIA, I have been so incredibly busy, I haven't had time to do much else besides sleep, train, and work! 

Tim- That is super scary the incident with the dog- glad to hear you are ok! 

KC & Deb- Sweet rides!!  I am getting my "bike" later this week to test out...I found out the wheels are 650s.  Has anyone heard anything about benefits and draw-backs to 650s vs 700s?  I heard 650s are better for climbing but it takes more energy to keep them going at a set speed.

This past Saturday I ran in the Door County Half Marathon with my husband.  It was his first half, and I was nervous because his knee has been bothering him so he hadn't been training.  But, he ran the entire race with me.  I think it was the best paced half I have ever run...I conserved in the beginning, charged the hills, and built my speed towards the end.  I ended up with a PR, 1:52:56.  That course is definetely my favorite, I would recommend that race to anyone!

Well, off to refuel from my ride tonight, I'll check in tomorrow!

Jenny

Jenny - great half, dragging an untrained spouse on the course for a PR.  Awesome!

Matt - congas in a salsa band?!?  I love what we learn about our fellow BT-ers.

have been missing workouts this week.  Getting ready for the Half next saturday is a lot harder as a race director than as a participant.  10 days and that event will be in the books.  Going to sneak a run in tonight while my kids are in a strength training class.

Have  great day everyone

Thought I would check in real quick as I had a few minutes.  Had a great swim earlier today, was feeling like I was floating above the water.  

Tim - scary situation but I too would have kept on riding.

KC - Cool bike!

Bike Fittings, highly recommend them!!

Jen - great job on the half marathon.

I know I am forgetting someone.  Keep up the great work!!!

Tim - that is a crazy story! I've got a dog so I don't know what I would've done in that situation. When I was living in Bloomington, there were a couple times we would have a dog run after us.  My friend Ann had pepper spray with her just in case but we'd usually just scream NO at the dog really loudly.  It breaks my heart to hear that one of the dogs got hit though. I agree that dog owners should be more responsible and am glad you didn't get hurt.  It's hard even for a trained dog though b/c it's their natural instinct to protect their territory.  Like you said, Tim, the dog was just being a dog.  

KC & Deb - sweet rides! They look so FAST!   I haven't ridden the TT bike outside yet so I can't offer any advice on the sore neck. Maybe it's like the sore butt thing...you just have to get used to it?  

Jenny - awesome job on the half!

The weekend workout was ok.  Did a little over 3 hours on the bike early Sat morning.  It was cold and rainy so that sucked.  And the run wasn't good either b/c I had GI issues from drinking old Perform and my toes were numb/frozen from the bike.  I was able to run about a mile and then had to walk due to stomach cramping.  I got home and immediately ordered the Hammer long course kit.  I've used the Recoverite before...wasn't a big fan of the taste.  I also have the Endurolyte capsules from last summer but I never got a chance to use them.  A friend of mine used them at Door County last year and she was the only one in our group that had a really good race.

Sunday was a rest day and then I swam with master's Mon morning but missed the run and Tues swim due to family events. My cousin graduated from MSU Sat night so her parents and brother came in from Austria.  And then my bro came in from San Fran and my parents from Indy.  Everyone left yesterday so I'm finally back to a normal schedule.  My GI is still trying to recover from all the eating we did! 

Has anyone ever heard of and/or used Infinit nutrition?  Even though I just ordered some Hammer products, I think I may also try the Infinit custom blend drink mix.  It's designed to replace gels, pills, and bars.  I find it hard to take it solid nutrition on the bike so we'll see how it goes.  As I mentioned before, the perform and my gut just did not get along so I'm hoping that either the Hammer or Infinit products are better!

Happy hump day!

Matt – you and Tim are our rock stars, congas in a salsa band – great stuff

Jennifer – nice job on the HM – Awesome

Brian – good luck in your HM next Saturday my friend

KTC – thanks for checking in and saying hi

Sarah – sounds like a nice example of RFP on the bike and run, nice work. It also sounds like a great time with family. As far as
nutrition/hydration is concerned, I wish I could help you but I am still learning and experimenting. I am sure you are approaching it the right way and will narrow it down.

Best total in the pool today – 3800 meters – felt like I had a ton of energy. I was beating myself up this week for cutting some of my workouts short and having a tough time fitting everything in while adjusting to my new work schedule but I think it might have been a blessing in disguise. I had energy to burn today, did my swim after teaching this morning, came home
and did a quick 30 minutes on the bike to continue to get used to the new positions and followed that up with a good weight session. Tomorrow I plan on doing my long run early, followed by work and then out of town for the evening with my
brother to Northern Michigan. He has a piece of property with a trailer on it and I am going to start using it in June as kind of a base camp to do some training – good hills, state parks for running and swimming as well. He is taking me up to show me the area.

OK – that’s all for tonight team. I hope everyone is doing well.

KC 

Good Morning Team.

I hope everyone is having a great day.

Got a reasonable 14 km run in this morning - slowish but still working on keeping the HR down. I have another appointment with my cardiologist next month for a ticker check to make sure the bicuspid valve is doing ok and I plan on asking him about heart rate training - does my ticker tick to the beat of a different drummer  - etc.

Off to Northern Michigan this afternoon to check out some possible hilly training areas for June and July - will check in when I get back to town tomorrow night.

Have a great day and a great weekend everyone.

KC

I am now in week 13 and really starting to feel the effects of the training but not sure if it is mental or physical.  I think alot of it has to do with my diet as it has absolutely sucked the past few weeks.  Gonna try and get back to eating healthier and stay away from the junk/fast food.

I skipped my workout yesterday and was pretty mad at myself for being lazy but I am just trying to read my body and not push it too hard.  There is a fine line between proper recovery and full out laziness.  I do wish that I could just sit on my couch for a whole weekend with a case of beer, a White Castle Crave case, a couple gallons of vanilla ice cream and watch It's Always Sunny In Philadelphia re-runs and not even think about WORKING OUT! - gonna have to wait until after September 9 -haha

Afternoon all

So since the cramp incident, i have done a couple of bikes and a 20minute run. The bad calf feels better when i am moving but if i sit still for too long it just stiffens up again. The mornings are worst of all, as the leg has been stationary while i have been sleeping. Am icing and ibruprofen, Any other ideas to treat or prevent would be greatly appriciated.

Happy training all

xx

Diane - odds are you are getting the cramping from keeping your toes pointed out.  What you can try and do is just move your feet around every once in a while just to keep your calves loose.  One drill I do is the vertical kick where I am straight up with fins and kick for about 45 sec to 1 minute.  It helps strengthen those kicking muscles and also increase the flexibility of your ankles.

Are you drinking enough fluids?  I have had cramping when I was dehydrated.  

Another tip someone once told me was to change your kick pattern every once in a while also.  On along swim about every 10-15 minutes I will do a couple butterfly kicks or just really wide kicks just to keep the legs loose.  i also do some butterfly stroke and kicks about 200Y out from the swim finish at races to get them ready to start running.

As far as what to do now - just take it easy and don't push too much.  The severe cramping aches can last a few days.  Just keep stretching and maybe do some light swimming and you will be fine.