konichiwa's mentor group - Are we having fun yet? - FULL (Page 14)

We are here and back from Musselman in one piece. Both Tim and I did really well; both of us accomplished the goals that we had hoped to reach. Most importantly, I learned that I can push the run from the beginning. Hopefully I can continue to get more aggressive at this prospect. I'd love to some day run in the low 8s for a half-Ironman. I think doing race rehearsals and running race pace runs definitely helps. I'm seeing some big improvements, thanks to Coach Tim.

We survived..no drowning!

Laura set a PR by going under 5:20 and I finished at 4:54.  No PR for the tri distance but I did PR my half mary run.  I'll hopefully have a RR up by weeks end. 

That's awesome. 

Thanks...and the RR is done with a day to spare

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=171091

Thanks!!

RR done:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=171014

I wonder how long it would take to ride to Texas from Jersey?  You had to go and run over 7 miles the other day didn't you!  Not sure I'm going to attempt that this week...


Question for you cycle experts.  I have an 18 speed, and I NEVER use my small front gear.  I spend 99.99% of the time shifting between speeds 10 - 18.  Is this OK?  So far my routes have some rolling hills but never anything real steep.  Every now and then I will stand on my pedals to get up a hill.

--Charlie1

Nice job with the long ride.  It's always fun pushing yourself a bit further, but I hear you on the heat this wknd.  My body certainly wasn't ready for it either.

As far which ring to use on the crank, it really doesn't matter too much as long as it feels right.  Given a flat to slightly rolling terrain using the big ring only is not uncommon.  You can use cadence as a guide but generally if it doesn't feel too tough they you are ok to stay in the BCR (big chain ring) for almost the whole ride.  The only true downside is riding the chain at the full cross (big ring in front and biggest/easiest gear in back).  This can cause the chain, and I suppose possibly the cassette, to wear out sooner. How much more wear does it cause...who knows for sure.   That and sometimes the chain will rub the FD, which is annoying to me.

One last thing, its not like the gears are truly 1-9 on the small ring and then 10-18 on the big.  they overlap.  This site is pretty cool; http://www.sheldonbrown.com/gears/  Change the "gear units" to something like "MPH @ 90 RPM" and you can see how he chain rings overlap with regard to gearing.

So anyone racing this weekend besides Charlie1?

Charlie1 - are you ready?  getting excited?   It'll be a piece of cake and you're gonna kill it!!

-Tim

Thanks coach!  I think I'm ready.  I'm headed out right now for a light workout.   I'll remember to spit in my goggles and fasten my helmet before I get on the bike.  A little nervous, but what the heck, I'm not looking to win,  just to survive ... especially the swim. 

Wish I had done a couple of more bricks, drills and running outside.  I suppose there is always more I could have done.

-- Charlie1

don't forget to get in the water for a little bit before the start...get your body use to the water temp.  Just one less think that can "shock" you on race day. 

Is this the race the same race that our friends Kristin (queen k) and brad (weds19) are doing?

-Tim

I hope you get to meet her. She is awesome!!! As is her husband Brad. I'm sure if you need help setting up your transition area or if you have any last-minute questions, either would be more than happy to help.

GOOD LUCK!!!

GREAT JOB!   WOO HOOOOO.    forget the ice, and go right for beer and motrin!    I bet your looking at Olympic training plans now.  enjoyed reading your blog.

back from a week with the family.  lots of beer, a couple cigars, board games and fishing and crabbing.  I think I left a slick in the pool this morning!

I train and race with a PowerTap.  Converting from power to HR, I wanted to do the following;

• 10min mid/high z2
• Go to mile 40 low z3/tempo
• Mile 44-55 mid z3/tempo
• last mile spin out legs

I was fine until mile 40 but not only was I unable to pick it up at that point I actually fell off a bit over the last 15miles or so.  I don't think I did enough long hard rides to successfully implement this plan.  My goal was to target a total stress score (TSS) in the high 170s.  From what I read if you are well-trained you should be able to run strong with a TSS up to about 180 or so.  I low balled it a bit and then since I faded I came in around 170.  TSS is just a calculation of how hard you worked based on how long your road and the effort for the ride.  Its all based relative to your 1hr functional threshhold power (FTP).  anyways, without getting into more details if you have a powermeter it allows you to quantify your workouts with a bit more accuracy and then race a more steady effort (although I didn't pull this part off