Big Steve's Group - CLOSED (Page 15)

Here's my meager numbers for the week:

Swim = 5,500 yars in 2 hours 35 minutes

Bike = 42 miles (trainer) in 1 hour 57 minutes

And the bad news?  Foot doc says FIVE weeks to weight bearing excercise due to my left foot Plantars (major grumble).  I've also started PT twice a week. 

On the brighter side, even though it's just the trainer, my speed is really starting to improve.

And on a cool side- our swim coach this coming Friday morning for our practice is having 45 minute on swim practice with a pseudo T1 and then a 45 minute trainer ride on the pool deck.  I'm looking very forward to this!

I cannot cut a paste a picture for some reason, not sure why, but here is a link to the bike...

http://centercycle.com/product/specialized-secteur-sport-triple-57591-1.htm

Nice bike !   The geometry looks similar to the defy advanced 3.   Here's a picture of mine sitting outside my office.   Yes, I'm riding to work ! !    Time to ratchet up the miles!

To add a picture - Click on the picture in the toolbar when editing and paste a link to a website with the picture.  I loaded mine to picasweb through my android phone.  

This summary is supposed to be motivation, not competition but damn ...Northern Ivy is killing us!!  Good for you man.   You're going to rock your first Tri!    Yesterday when I had trouble getting out of bed for my scheduled brick I was thinking "if I don't get my 3 hrs in today, I wont beat him this week either" .  So I got my bike clothes on, had breakfast and sat down on the couch to let my stomach settle before I hit the bike.  Well, I fell asleep lol...so no brick yesterday .  Leaving soon to get an hour in the pool otherwise my time this week will totally suck.

So yet another swim question; but I really need some insight here; my logs are up to date for some timing data.  But here is the question.  I seem to have two swim speeds.  The first is the 100 yard repeat speed which is about a 2:00/100 speed.  And this is a near all out effort and can only be held for the 100 yards.  And then I have what I like to call my 2k yard time trial speed.  This is the speed that I could likely hold all day until I got so bored in the pool that I would just well; I am not sure what I would do but you get the point.  This pace seems to be a 2:30/100 speed and it is amazing looking at my splits how consistently I pull these off.

So here is my question.  What is your 2k time trial speed and what is the delta between your endless cruising speed and you flat out race pace.  I know for the run there are all type of pace calculators but for the swim I am lost.

Thanks in Advance,

James

NB.  For all the active members who is on Facebook?  I found a few folks already.  And for the lurkers what are you looking to get from the group?  I can start telling bad jokes if it helps you engage? 

Great question.    To compare apples 2 apples....my all out time for 100 is about 1:40.   My "swim until I have to leave" speed is 2:12.  So pretty much the same difference as yours.

Would love to hear other's to see if there is some type of pattern here.

Steve, that is a very interesting data point!  I am very interested to see if there is a constant here.  Do you consider yourself a fast swimmer?  Meaning are you happy with the 2:12 race cruise pace?  The reason I ask is that means I need to find roughly :25 of my 100 yard time.  And I assume that since my race distance is half yours I should be even faster.  Ok, I am back to being depressed .

Note to self:  Make sure you draft steve during the swim to improve swim time!

Steve, that is a very interesting data point!  I am very interested to see if there is a constant here.  Do you consider yourself a fast swimmer?  Meaning are you happy with the 2:12 race cruise pace?  The reason I ask is that means I need to find roughly :25 of my 100 yard time.  And I assume that since my race distance is half yours I should be even faster.  Ok, I am back to being depressed .

Note to self:  Make sure you draft steve during the swim to improve swim time!

In the Masters program, they have us swim 1000 yards and then divide by 10 in order to obtain our cruise speed.  As we do different drills they will tell us, cruise -5 or cruise -10 or cruise + 10 as a means of describing the effort required on each 100 set.   I have not tried a 100 yard sprint for time, but will do so the next time I hit the pool.    My cruise time is currently 1:48 and feels very close to maximum output for me.  

I tend to think that as endurance increases the 100 yard top speed will hold on longer.   As an illustraton, my nephew's times are listed below.  

Distance        Time        100 time 

1000            9:38            57.8
1650          16:00            58.2
400	           4:02             60.5

No need to be drepressed.  I don't consider myself fast at all.  1:30 per 100, now thats fast!!  I just check my logs for my average before my first Oly in May of last year.  I was at 2:20 per 100, pretty much where you are now.  Considering that you just started swim training about two months ago I think you're in a great spot.  

Now that I've looked up my #'s I'm getting depressed.  Its been almost a year and I've only got 10 seconds faster per/100.  JK, not depressed at all, I've really been focusing on endurance and am happy that I can finally say I can swim till I need to leave.  

Just remember....only 1 person that has won the swim leg in Kona has gone on to win the race.  +/- 10 to 20 minutes in the water won't make or break the day.

At least you were not showing off and ended up in a puddle like I did last year. )

Hi all! How do I officially re-join the team? I have reloaded my training plan and went to the gym yesterday. I was only able to run 2 miles, which is scary since I need to be able to run 10 miles in 7 weeks I guess I'll need to ramp it up pretty quickly. Is anybody else doing the Broad Street Run?

Consider yourself officially rejoined & welcome back!  I'm signed up for the Broad Street Run, so unless something comes up, I'm in.    Anyone else?    Have you been out on the road on the new bike?

Thank you Steven! Is Larisa registered as well? Ira is not doing the race this year.

I am planning to ride the new bike outside on Sunday.  I'm scared! I am afraid I'll mess it up somehow. It's all new and shiny. Maybe I'll just ride my old bike ))

What about you? Has Q-Roo been behaving?

Yep, Larisa is going.  I still haven't ridden the new bike outside.  Going to the bike shop today @ 5. He'll see if its a fitting issue or possibly look at exchanging it for a large.  No luck selling it on eBay yet.  To be continued.....

Update - last night was a pool night.  After 400 yards warm up, I timed a 100 yard sprint at 1:24.  Cruising speed is 1:48 - 24 second difference.  

Hope the data helps.  

This looks like a complete blast and given the opportunity, I would do it! I will be riding my first stage race in a week consisting of a 12 mile time trial, criterium race and 40 mile road race. Not sure what I am doing but figured it could only help in me out in my cycling. The road course takes place in St. George, Ut on the same road that the Ironman is ridden only a shorter distance. I am very nervous and excited!

I forgot to send in my numbers last week so here they are:

grauch, you rock! Fast swimming times.

Thats awesome!!  Good stuff.

NorthernIvy - I registered for http://www.hellofhunterdon.com/.   Looking forward to the 75 mile ride!!  Anyone else??

I also I've been slacking in posting my times.  Here's my times from last week....

Recovery Week

Swimming         4100 yds    2 hrs

Biking (Spinning)   23 miles   1:03:16

Running      2.88 miles  51 mins

Strength 60 mins

Basketball   1:10:00