SBR Utopia - OPEN (Page 149)

Congrats!  (officially once you get your results, but I'm sure you know)  Step 2 was… interesting, what with the "model" patients (not the kind of models I was hoping for).  That's a huge achievement and I hope you're justifiably satisfied!

Now, going 4.5h on the drainer is, IMO, WAAAAY harder.  Good on ya'!!

Matt 

Eeek - reminds me how s-l-o-w I am.  

Very nicely done!

Matt

Said another way, "The guy in front."  Awesome!

Fantastic job!! After the race, do they remove the lane markers, so racers can use the slides?? ;-)

x2

Cool to see you swim...but not cool if Fred starts posting videos of his daughter swimming even faster.  LOL.

My Splash N Dash event was cancelled today. Someone died in a boating accident yesterday in Tempe Town lake, so the lake is closed.

A group of decided to drive out to Saguaro lake instead. I did a nice 3.5 mile run then a 2200 ish yard swim. So I guess I Dashed then Splashed.

Nice run earlier today. Great day out (finally). Running economy seems to be coming back as it's getting much easier to run faster, like in strides. Pace for that is getting much faster again now that the hamstring seems to be getting better. Down around 5/mi was nice. Still amazing that Brownlee's run pace is just faster than this for an Oly.

Still seeing every pond, lake, lowland area is several feet over normal. Rivers are several feet above flood stage. I've seen a particular parking lot pick up some water for a bit, but not enough to cover more than half the lot. And it definitely didn't extend out onto the main road before. Enough to have it officially blocked off and closed.

Yes, one run does something and the other is very easy, just like you were told. Generally it's pretty short too. The more primary run could be just more easy running, or it could be long or some type of hard. All depends on the schedule design

Wrapped up the weekend of training with a 13.5 mile run.  It was hot and muggy, but I managed ok.

AWESOME weekend.

Saturday:  1.2miles in the Newtons and then 6 with 3 at 10k pace in my Asics yesterday.  Then 1,000yds with the WHOLE family in the pool (and the kids took video of me swimming - gawd, my form $uck$ out loud… at least there's a LOT of room for improvement!).  Then grinding out 22.5 pretty fast on the bike.  Great Saturday.

Today, 9.5 mile run with my wife (LOVE that!), with the last 2 miles close to 10k pace.  Then 18 on the bike, pretty chill, as my legs are toasty…  THEN my two boys want to run!  So, we went for a 0.7 mile jog together at the end of the day.

Then a couple Cuba Libres, grilled chicken and roasted root veggies...

One.  Happy.  Matt.  

Now it's a semi-taper this week for a 10k next weekend.  First time I've raced that distance in almost 20 years, so pretty psyched to see what I can do.

Glad that everyone else had a good weekend (or so it seems)!

Matt

Ya. The purpose was likely recovery. I still felt like a bit of a stiff, old granny when I started the second run but gradually loosened up. Now I'm not feeling to bad. Most of my doubles look like the second run is functioning as recovery. I've really never used running as recovery before--generally always been swimming and biking. 

So you guys didn't tell me that a powertap freehub just pops right off, no need for cassette removal to put on the disc cover.   Used it for the first time today, had my route altered by a crit on the road I was going to take.  Was a bit of a learning experience taping it, putting in the rivets, etc.

And it turns out, if you put skewer springs in backward the wheel won't go on.  Doh.   Put on the cover, installed skewer incorrectly (the easiest part, I mean who does that). wouldn't fit, thought it was the PT hub, took off the cover, tried putting the wheel on, it wasn't until I lost a spring and had to steal from another skewer that I realized I had it wrong.....   Reinstalled the discs but the holes weren't lining up, took out the rivets....  installed again making sure the edges were even and voila!

This was all after a 2 mile swim, and without a proper lunch, and before the 2 hour ride I had to go to without a proper lunch... not to mention the 30 minute run

It was a tiring Sunday.  But in a good way

Happy to report that the cover worked flawlessly once I figured it out, and learning my lessons should cut down installation to probably 5 minutes at most.  Didn't use tape and only had a little rattle on one very rough section.   Was pretty windy today and route had me hitting head, tail and side wind so I got to experience it in all conditions.  Actually a very stable ride.

I was very frustrated with trying to hit 3 x 20 at 235 on the road, given varying terrains and wind conditions, I was really wishing I could put the PT in erg mode a lot out there 

Chris...you make me feel like an idiot.  I noticed that the free hub pops off the first time I ever changed the cassette on it 3 years ago.  Yet it never dawned upon me that I didn't need to take off the cassette to put the disc cover on because of it.

And as far as riding steady power outside...it's a little tricky at first, but you get used to it.  It's also excellent practice for keeping your effort steady on race day.

I've heard about this mythical freehub popping off but I've never tried it on mine.... too chicken.  What do you do to get it to do it?

Agree with Jason on the power, it can be really tricky depending on the terrain and conditions.  I give myself a little flexibility sometimes when something happens to throw the numbers off.  Yesterday I had to coast for about 15 seconds in the middle of a 20' interval to avoid riding into the back of some jackhole that cut me off and as a result my AP dropped about 7w.  I just kept going steady at the target power knowing the number would be a bit low as a result rather than overdo the rest of it to try to bring it up.  By the end of the 20' the AP had crept back within 2w of the target.

That's a tough one given that I know she has a physical disability that limits her movements.  

However, were that not the case, the biggest overall issue is just wasted movement.  Throwing the right arm in the recovery leading to a fishtail in the hips and a big wide kick to maintain balance.

It's also interesting to look at the strokes of two women in the lanes between her and myself.  The one closest to the camera has a nice smooth relaxed stroke but her catch and pull aren't terribly effective so she doesn't get a ton of speed out of it.  The one closest to me has a shorter choppier stroke but her catch and pull are much more effective.  If you could put the two of them together, they would have a nice fast efficient stroke.