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2013-05-13 9:38 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
Carla, I blame your post for the coffee that just came out my nose and splattered on my keyboard.


2013-05-13 9:41 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN

RunningJoke - 2013-05-13 9:38 AM Carla, I blame your post for the coffee that just came out my nose and splattered on my keyboard.

 

glad I wasn't the only one!  LOL

2013-05-13 10:44 AM
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rquinn23 - 2013-05-13 9:15 AM Happy Monday, everyone! I had a mixed weekend that started bad and ended well. Saturday morning I had a 4 hour ride scheduled, and my wonderful husband planned out a route that would get us close to 4 hours. Normally I love riding my bike, and the weather was beautiful Saturday morning, but for some reason I hated every second of my ride. I don't know what it was, because I had a really great week of training, I skipped my Friday evening run because we were doing yard work, so my legs felt fine Saturday morning. But for some reason my neck and shoulders hurt the whole time (probably from yard work), I felt depleted of energy, and I just could not force myself to enjoy the ride. Halfway through I had to stop for 5 minutes to mentally compose myself, which I normally don't have to do. But I got it done and followed it with a 30 minute run. The run was okay, I've never run off a 4 hour bike before, and it was HOT, which is good training for Louisville. Also, we made it just over 70 miles and that's the longest I've ever gone on my tri bike. So even though I wasn't feeling right, I was happy to get it done. Then yesterday I had a really great sprint tri. I felt like my swim was slow, but I went all out and knew I did the best I could on the swim (1/4 mile). The bike was 16 miles and I decided the hammer as hard as I could--and though I know I gave it my all, I felt like I should have been able to go faster (I assume the long bike the day before did fatigue my legs a bit). Then I felt pretty good on the run, and again left it all out there, I had nothing left. Big bridge at the very beginning and end of the bike and run, but otherwise flat course. Finished first in my age group! (Passed a woman at the top of the bridge to take 1st, as she was in my age group.) And I was only 58 seconds behind 3rd place overall. My husband jokes (sort of) that I could have found 58 seconds somewhere, but my transitions were excellent and I know I gave it all I had, so I have no regrets. And a lot of people from my triathlon club participated or volunteered, so it was a great festive event. And finally, this morning at masters swim I had a swimming breakthrough! I focused on getting my elbows higher out of the water and was able to really feel the difference in my stroke. I finished the workout with my fastest ever 100 splits--2 of them at 1:33--that's a big deal for me! I was going all-out, but I definitely can feel how the slight change in my recovery stroke angle helped. Hooray! It's going to be a great week...

Great weekend of training Becky!!!  Congrats on the AG win!!

2013-05-13 10:46 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
Jacedude - 2013-05-13 9:54 AM Well, despite some uncooperative weather out here, I managed to get a decent weekend of training in.

Saturday morning I ended up running a 5k with a bunch of people from the office. It was kind of on a whim, and given that i had done an 11 mile run the day before, and then spend the night at a brewfest with friends, it was by no means fast. But it was nice to get out and do some type of a race, especially since there were probably 30 or so people from my company there. That afternoon I put about 2k at the pool, seeing as it was pouring outside.

Sunday I did my first 50 miler of the season, or at least my first one outdoors. It felt pretty good, but definitely reminded me that I still have a good bit of work to do. Hills are definitely my weakness, but one that I am definitely working on.

This next week is going to be an interesting one. I'm backpacking on the AT this weekend with my scouts, so fitting all my training in is going to be a challenge.

Nice work this weekend!! 

2013-05-13 10:52 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN

Kathleen and Carla - nice ride! 

Becky - congrats on a great sprint (especially after your bike the day before)!!!!

 

My training was non existent this weekend - planned to take Saturday off as their was lots of kids stuff going on.  Sunday woke up w/ stomach/GI issues that lasted ALL day - so bagged my trainer ride. 

Steady rain today, the short BRIC will have to be done at least partially indoors.  Putting my race tires on today - woot!

2013-05-13 10:54 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
Jacedude - 2013-05-13 8:54 AM Well, despite some uncooperative weather out here, I managed to get a decent weekend of training in.

Saturday morning I ended up running a 5k with a bunch of people from the office. It was kind of on a whim, and given that i had done an 11 mile run the day before, and then spend the night at a brewfest with friends, it was by no means fast. But it was nice to get out and do some type of a race, especially since there were probably 30 or so people from my company there. That afternoon I put about 2k at the pool, seeing as it was pouring outside.

Sunday I did my first 50 miler of the season, or at least my first one outdoors. It felt pretty good, but definitely reminded me that I still have a good bit of work to do. Hills are definitely my weakness, but one that I am definitely working on.

This next week is going to be an interesting one. I'm backpacking on the AT this weekend with my scouts, so fitting all my training in is going to be a challenge.

 

Have a great time on the AT!!!!!

p.s. - Hiking that trail sounds like training to me!



2013-05-13 10:55 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
RunningJoke - 2013-05-13 10:37 AM

Thank you DJ and Meulen for sharing your thoughts on power meters.  I train mostly by myself (I work a lot of nights and weekends, so group rides are difficult) and I feel so blind on the bike. On the run, I know my HR and my paces and I'm hitting them or I'm not.  I'm quite accurate at guessing my zone/pace even before I glance at the garmin.  On the bike, there are so many variables.  I am really struggling with pacing in training and in races.  For indoor riding I have found Trainer Road and Sufferfest to be super helpful--I had no idea I could work so hard on the bike.  Still having trouble translating that level of work to the road, though.

Which leads to my follow up question (can you tell I am still sick, and now have time to obsess about training minutiae?)  How do you pace your Oly bike leg?  Which zone are you trying to stay in?  How does that compare to how you pace your HIM bike leg?   

Finally, DJ I had to laugh at your post.  Can't tell you how many times I've pulled over, certain my tire was flat because I was feeling so crappy and suddenly not keeping up, and there was nothing wrong with my bike at all.    Working on nutrition has been helping a bit with this issue! 

CAN'T WAIT TO HEAR HOW EVERYTHING GOES IN FLORIDA!!!!

Jaime

I am planning on racing the HIM in the mid Z3 to low Z4 range Jaime, I would probably push the mid Z4 to upper Z4 in an Oly.  I have been doing race rehearsal type bricks the last few weeks so I have a pretty good idea that this should work, unless something goes haywire.  I would suggest maybe doing a hard ride similar in distance to the race and run a couple miles off the bike to see how you do. 

I can't wait to get to Florida!!  It snowed here yesterday, although it didn't stick and we have freeze warnings tonight!

2013-05-13 10:56 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
CarlaLThompson - 2013-05-13 9:42 AM
Kath2163 - 2013-05-12 10:27 PM

Hello All,

I hope everyone had a great weekend.

Carla and I along with another friend did a very challenging ride today (especially for early season riding). I tried out my new cassette (11-28). It is great! I really appreciated the 28 on some of the climbs. 73 miles completed today. Elevation gain of 3836 ft.

Ren' - You KILLED that course!!!  That extra tooth worked wonders for you... unfortunately I needed a few more "Teeth"!!!!!   Here are my comments on the ride (See Image)

Crazy 70 Miler with Kathleen 

That is funny!!

Nice ride Carla!!

2013-05-13 10:56 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
robingray_260 - 2013-05-13 11:52 AM

Kathleen and Carla - nice ride! 

Becky - congrats on a great sprint (especially after your bike the day before)!!!!

 

My training was non existent this weekend - planned to take Saturday off as their was lots of kids stuff going on.  Sunday woke up w/ stomach/GI issues that lasted ALL day - so bagged my trainer ride. 

Steady rain today, the short BRIC will have to be done at least partially indoors.  Putting my race tires on today - woot!

When do you leave for Florida Robin?

2013-05-13 12:14 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
kenj - 2013-05-13 10:56 AM
robingray_260 - 2013-05-13 11:52 AM

Kathleen and Carla - nice ride! 

Becky - congrats on a great sprint (especially after your bike the day before)!!!!

 

My training was non existent this weekend - planned to take Saturday off as their was lots of kids stuff going on.  Sunday woke up w/ stomach/GI issues that lasted ALL day - so bagged my trainer ride. 

Steady rain today, the short BRIC will have to be done at least partially indoors.  Putting my race tires on today - woot!

When do you leave for Florida Robin?

We leave Wednesday night - get to FL Thurs mid day.  Staying at the Hampton Inn in Winter Haven, but my folks will be at an RV park in Haines City. How about you?  We should find a way to meet up!

2013-05-13 12:37 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN

You guys were out killing it this weekend! 

 

Not much here.  I've been having trouble walking in the morning so I wasn't looking forward to working the LTF ride saturday.  I was relieved when I was able to cancel it due to the weather.  Rested, iced, rolled, and rested some more.  I worked on my bikes a lot.  Got the quarq swapped off my road bike and onto my old P3 that is now my dedicated trainer bike.  Set that up and switched around some hydration options.  It's running SUPER smooth!!  My wife barely has to turn up the tv to hear it while I ride in the living room with my KK RnR and my Lasko air mover!   Really happy about that.  I did ride for an hour on Sunday, but had to really watch my pedal stroke.  Any mashing at all hurt, had to keep it smooth!  Sent an email out this morning to coach to see how we move foward, but I know some of my races are going to get scratched.



2013-05-13 12:46 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
robingray_260 - 2013-05-13 11:54 AM
Jacedude - 2013-05-13 8:54 AM Well, despite some uncooperative weather out here, I managed to get a decent weekend of training in.

Saturday morning I ended up running a 5k with a bunch of people from the office. It was kind of on a whim, and given that i had done an 11 mile run the day before, and then spend the night at a brewfest with friends, it was by no means fast. But it was nice to get out and do some type of a race, especially since there were probably 30 or so people from my company there. That afternoon I put about 2k at the pool, seeing as it was pouring outside.

Sunday I did my first 50 miler of the season, or at least my first one outdoors. It felt pretty good, but definitely reminded me that I still have a good bit of work to do. Hills are definitely my weakness, but one that I am definitely working on.

This next week is going to be an interesting one. I'm backpacking on the AT this weekend with my scouts, so fitting all my training in is going to be a challenge.

 

Have a great time on the AT!!!!!

p.s. - Hiking that trail sounds like training to me!

Yea, I'm thinking the same thing. Last time we went we did a little over 15 miles in 2 days. I figure that 15 miles with heavy packs is close enough to a 5 mile run to me
2013-05-13 3:22 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
robingray_260 - 2013-05-13 1:14 PM
kenj - 2013-05-13 10:56 AM
robingray_260 - 2013-05-13 11:52 AM

Kathleen and Carla - nice ride! 

Becky - congrats on a great sprint (especially after your bike the day before)!!!!

 

My training was non existent this weekend - planned to take Saturday off as their was lots of kids stuff going on.  Sunday woke up w/ stomach/GI issues that lasted ALL day - so bagged my trainer ride. 

Steady rain today, the short BRIC will have to be done at least partially indoors.  Putting my race tires on today - woot!

When do you leave for Florida Robin?

We leave Wednesday night - get to FL Thurs mid day.  Staying at the Hampton Inn in Winter Haven, but my folks will be at an RV park in Haines City. How about you?  We should find a way to meet up!

We are leaving tomorrow after work, driving down in our motor home, we hope to be there afternoon Thursday as well.  We are staying at the RV park near Cypress Gardens.  Maybe we can plan on going to race registration at the same time Friday and meeting up there?

2013-05-13 6:53 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN

I finally got around to putting my aero bars onto my road bike. I was surprised at how much faster I was in the aero position. My coach said there would be a 10-15% increase in speed, and he was correct. I was able to maintain a good 4-5 km/hr increase in speed with no noticeable increase in HR. It was only for 45 minutes, but it was a real eye-opener.

This is week 5 without any running. I had a stress fracture in my right tibia. I go for my final physio appointment this Friday and she is going to determine if things are ready to start up a walk/run regime. I have been going stir crazy without my running. I missed a scheduled 1/2 marathon, a 5/10/15km race series and the local Tuesday night Duathlon series. I have the Liberty half Ironman distance triathlon in just over 3 weeks. I will go hard on the swim and bike, but just do the walk/run nice a slowly. I don't want any long term problems for IMWI.

I have been living vicariously through you guys as you race. Great weekend everyone.

2013-05-13 8:16 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
Kath2163 - 2013-05-12 8:27 PM

Hello All,

I hope everyone had a great weekend.

Carla and I along with another friend did a very challenging ride today (especially for early season riding). I tried out my new cassette (11-28). It is great! I really appreciated the 28 on some of the climbs. 73 miles completed today. Elevation gain of 3836 ft.

 

Wow!  All I can say is holy cr**! 

2013-05-13 8:18 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
kenj - 2013-05-13 8:44 AM

rquinn23 - 2013-05-13 9:15 AM Happy Monday, everyone! I had a mixed weekend that started bad and ended well. Saturday morning I had a 4 hour ride scheduled, and my wonderful husband planned out a route that would get us close to 4 hours. Normally I love riding my bike, and the weather was beautiful Saturday morning, but for some reason I hated every second of my ride. I don't know what it was, because I had a really great week of training, I skipped my Friday evening run because we were doing yard work, so my legs felt fine Saturday morning. But for some reason my neck and shoulders hurt the whole time (probably from yard work), I felt depleted of energy, and I just could not force myself to enjoy the ride. Halfway through I had to stop for 5 minutes to mentally compose myself, which I normally don't have to do. But I got it done and followed it with a 30 minute run. The run was okay, I've never run off a 4 hour bike before, and it was HOT, which is good training for Louisville. Also, we made it just over 70 miles and that's the longest I've ever gone on my tri bike. So even though I wasn't feeling right, I was happy to get it done. Then yesterday I had a really great sprint tri. I felt like my swim was slow, but I went all out and knew I did the best I could on the swim (1/4 mile). The bike was 16 miles and I decided the hammer as hard as I could--and though I know I gave it my all, I felt like I should have been able to go faster (I assume the long bike the day before did fatigue my legs a bit). Then I felt pretty good on the run, and again left it all out there, I had nothing left. Big bridge at the very beginning and end of the bike and run, but otherwise flat course. Finished first in my age group! (Passed a woman at the top of the bridge to take 1st, as she was in my age group.) And I was only 58 seconds behind 3rd place overall. My husband jokes (sort of) that I could have found 58 seconds somewhere, but my transitions were excellent and I know I gave it all I had, so I have no regrets. And a lot of people from my triathlon club participated or volunteered, so it was a great festive event. And finally, this morning at masters swim I had a swimming breakthrough! I focused on getting my elbows higher out of the water and was able to really feel the difference in my stroke. I finished the workout with my fastest ever 100 splits--2 of them at 1:33--that's a big deal for me! I was going all-out, but I definitely can feel how the slight change in my recovery stroke angle helped. Hooray! It's going to be a great week...

Great weekend of training Becky!!!  Congrats on the AG win!!

Awesome Becky!!!  Great way to finish passing on the bridge!



2013-05-13 8:46 PM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN

DJ - I wish I could 10 mpr up hil, especially your hillsl.  I struggle at 6 mpr sometimes...  Working on it though.

Rebecca - Nice swim split!

Jaime - Hope you feel better soon.  I will look into the sufferfest videos.  I am not a big indoor trainer.  It is almost nice weather here in CA.  I hate being indoor if I don't have to be.   Although, my ride did get rained out last monday.  Today it was a blistering 93 degrees.  Ugh!

 

I took everyones advice and meshed it all together for my ride today.  I tried to work hard and have fun!   I did have my bike fitted last week, which helped.  Today's ride was on a really hilly course (for me) (It is the OC Tri course), focused a little bit on spinning, a bit on the lift up, and mostly on pedaling hard keeping with a constant smooth rhythm.  I felt power!  Yippee!  I was flying by my cycling partner.  Ok, maybe not flying, but I was able to go her with ease and it is not the power most of you are talking about, but my pace was 13.6 mpr.  I had a 13.8 on Friday on a flat course.  So I am happy.  Granted I was exhausted when I was done.   I did just a 10 minute brick after and was had nothing.  Yet, I felt some success with power which has open up my eyes for future training.  Well, it looks like I was being lazy with a "sissy la la" pedal after all.  I also has a moment that I was going 39 mpr down hill which is the fastest I have ever gone- even for a moment.    I don't expect any gains for my try this weekend, but it will all help for my HIM training.

2013-05-14 4:27 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
DeVinci13 - 2013-05-13 7:53 PM

I finally got around to putting my aero bars onto my road bike. I was surprised at how much faster I was in the aero position. My coach said there would be a 10-15% increase in speed, and he was correct. I was able to maintain a good 4-5 km/hr increase in speed with no noticeable increase in HR. It was only for 45 minutes, but it was a real eye-opener.

This is week 5 without any running. I had a stress fracture in my right tibia. I go for my final physio appointment this Friday and she is going to determine if things are ready to start up a walk/run regime. I have been going stir crazy without my running. I missed a scheduled 1/2 marathon, a 5/10/15km race series and the local Tuesday night Duathlon series. I have the Liberty half Ironman distance triathlon in just over 3 weeks. I will go hard on the swim and bike, but just do the walk/run nice a slowly. I don't want any long term problems for IMWI.

I have been living vicariously through you guys as you race. Great weekend everyone.

I wasn't aware of your stress fracture, hopefully it is healing!!  Good luck with the physio!!

2013-05-14 4:29 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
ritakandel - 2013-05-13 9:46 PM

DJ - I wish I could 10 mpr up hil, especially your hillsl.  I struggle at 6 mpr sometimes...  Working on it though.

Rebecca - Nice swim split!

Jaime - Hope you feel better soon.  I will look into the sufferfest videos.  I am not a big indoor trainer.  It is almost nice weather here in CA.  I hate being indoor if I don't have to be.   Although, my ride did get rained out last monday.  Today it was a blistering 93 degrees.  Ugh!

 

I took everyones advice and meshed it all together for my ride today.  I tried to work hard and have fun!   I did have my bike fitted last week, which helped.  Today's ride was on a really hilly course (for me) (It is the OC Tri course), focused a little bit on spinning, a bit on the lift up, and mostly on pedaling hard keeping with a constant smooth rhythm.  I felt power!  Yippee!  I was flying by my cycling partner.  Ok, maybe not flying, but I was able to go her with ease and it is not the power most of you are talking about, but my pace was 13.6 mpr.  I had a 13.8 on Friday on a flat course.  So I am happy.  Granted I was exhausted when I was done.   I did just a 10 minute brick after and was had nothing.  Yet, I felt some success with power which has open up my eyes for future training.  Well, it looks like I was being lazy with a "sissy la la" pedal after all.  I also has a moment that I was going 39 mpr down hill which is the fastest I have ever gone- even for a moment.    I don't expect any gains for my try this weekend, but it will all help for my HIM training.

Keep up the great work on this and you will gain the fitness to do this over longer distances.  Just stay consistent with the training!

2013-05-14 8:14 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - Closed

Good morning!  Did my last swim before the race this morning.  Good for me I guess, although my swimming could use some work.

Since I will be driving down, I may be a bit slow to respond this week, but will when I can.  We leave tonight after work.

Cool


Edited by kenj 2013-05-14 8:15 AM
2013-05-14 8:16 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - Closed
kenj - 2013-05-14 9:14 AM

Good morning!  Did my last swim before the race this morning.  Good for me I guess, although my swimming could use some work.

Since I will be driving down, I may be a bit slow to respond this week, but will when I can.  We leave tonight after work.

Cool

Safe trip and good luck!



2013-05-14 8:20 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
RunningJoke - 2013-05-13 9:38 AMCarla, I blame your post for the coffee that just came out my nose and splattered on my keyboard.
My Bad...
2013-05-14 8:21 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
robingray_260 - 2013-05-13 10:52 AM

Kathleen and Carla - nice ride! 

Becky - congrats on a great sprint (especially after your bike the day before)!!!!

 

My training was non existent this weekend - planned to take Saturday off as their was lots of kids stuff going on.  Sunday woke up w/ stomach/GI issues that lasted ALL day - so bagged my trainer ride. 

Steady rain today, the short BRIC will have to be done at least partially indoors.  Putting my race tires on today - woot!

Thanks Robin... Kathleen was on FIRE! (Smoke!)
2013-05-14 8:23 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - OPEN
Meulen - 2013-05-13 9:41 AM

RunningJoke - 2013-05-13 9:38 AM Carla, I blame your post for the coffee that just came out my nose and splattered on my keyboard.

 

glad I wasn't the only one!  LOL

What??? What???? Did I say something wrong??????
2013-05-14 8:58 AM
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Subject: RE: kenj triathletes in training - IM and HIM focused - Closed
I'm back from my weekend in Chicago! It was great to get away & recharge. I didn't get my run in on Saturday, but made up for it with all the walking I did!

I hate those times you think there has got to be something wrong with your bike, but there isn't. I think every time I ride into a strong wind I look down at my back tire at one point as I'm sure it's flat (but it never is).

Carla, that's a serious ride! I'm starting to be concerned about my hill training on the bike for Kansas. I've got to get out on some hillier rides in the next couple of weeks. It's FINALLY starting to warm up here, which is good. I need to get out of the pool and do some OWS, but am not willing to risk hypothermia!

Bill-glad you've decided to take another shot at BQ'ing, I know you can do it!!

Brian-how's your PF?? God, that really sucks.
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