T3 Spring training 2013 - Closed (Page 15)

Ok I am going to try and knock out two questions with this one.  

1st:  newbie question.    What to wear,  I will tell you what I do and then what most do.   I am a minimalist on everything, so for sprints in the past I wear my tri shorts and no shirt.   I will have a tri top in my transition area and put it over my head to pull down on the bike.   this year our team got full tri suits so I will now be wearing a one piece kit.   Most people will wear their tri top while swimming.   It creates a little drag and is a bit chilly on the bike to start but will dry quickly.    It is a great way to go.   

wetsuits:   tri suits have more bouency padding in the tighs and chest area to assist in floatation for swimming.  The shoulder area is more flexible to allow a swim stroke.   If you swim in a dive suit your arms will wear out from the extra work.    Tri suits will also hug the body tighter to allow a good glide trough the water and the material they are made from is less porious to allow decrease water drag.    it is about the same money for a tri suit or dive suit so get the tri.  

I like the feel and idea of the one piece.  I just got it yesterday and have not swam with it.   I know it is not great to take them on pool swims because the clorine really hurts the material.    I tried it on and it is a skin suit, Once it is one to stretches and forms to my body really tight.   (going to have to work some more abs. to make it look good)    My next race is in april and will let you know how it races.   I will get in some training time in it to see how it feels.    

I swam in my one piece yesterday morning and it felt good.  My times were a tad slower but I dont know if that was me or the drag.  By slower I mean 10-15 second avg. on 300m's.

Is there usually a place to change at the triathlons?  Its going to be 40 degrees tomorrow and I refuse to be miserable and ride in wet clothes.

Hello everyone,

First time I've checked in awhile .  I've been working sporadically out of town for the last few weeks. Needless to say, my training hasn't been as consistent as I would like. 

Did an indoor sprint tri yesterday at the ymca followed by 1-1/2 hour swim.  I feel like my body is getting to used to transitioning from swim to bike very well. 

I've got a 10k race coming up in two weeks that should give me a pretty good indication of my run fitness. Also, there is an olympic at the end of May that I'll be targeting as one of my "A" races for the year.

Happy training!!

Ok the first race is in the books!  It was a bit chilly, soaking wet and shorter than expected but I had a blast and compared to my avg. training paces I did very well.

300m swim: 6:26

T1: 5:25 (about a 50m run from pool to transition and everything was soaking wet / temps were low so had to put on more clothing.

Bike: 10.84 miles @ 40:58 Had 3 looong hard hills in the first half.  Overall a very fun route.  I lost some time trying to eat my darn energy chews ... was wet so was a bit precautious.  My avg. speed was almost 16 mph which is great for me.  I felt very good on the bike.

T2: 2:14   ... once again everything soaking wet ... had to pull off wet cycling gear / slosh on my running shoes.  Learning experience.

Run: 28:47 (2.46 miles / advertised as 3.14 ugh)  Okay I was pretty damn pissed that the run was sub 5k.  I was running a great pace and had a surge of energy about the 2 mile mark only to find that when I hit a good home stretch stride it was over.  Had some trouble in the first mile due to cold / numb / wet feet but by 1.25 miles I was doing well.   Pretty flat coarse.  My avg pace was 11:46 mile and my last mile I would have hit 11 or sub 11 which is great for me.

Chip time was 1 hour 23 minutes and change.  My 1:50 goal doesnt apply because of the short run; however, at the pace I was running I would have been around 1:30 ish so I am very happy with it.

I had a great time.  I passed a few in the pool, I passed a lot on the bike, but was passed in the run by a ton of people.

firemedic, 

that is a very successful first tri.   Looks like your splits were good and you pacing was pretty good.   You should be happy with that experience.   

If you feel good I would tackle a workout tomorrow just not to hard,  let your body recover a bit.   

hope,   do you think that you might be able to be back for it.   the days before would be a good recovery break to be primed for the race.  

I know I should be in an insane asylum for saying this but I am really starting to dig my core workout.  I feel great after the 20 minutes and it always warms me up well for a ride / run / swim.  I highly recommend trying my routine out ... feel free to steal it from my workout's; it is a compilation of that gentleman who posted 3 or 4 different sets.

When I first started doing it I could barley do one set @ 10 reps on each / 30 seconds on the superman.  Now I am nearly ready to move up to three sets; I currently do 15~20 reps depending on the exercise (20 on most) and can hold the superman for 60-70 seconds twice.  I never thought I would work up to this.

Well I am off to do some wonderful HIIT on the treadmill.  Friday it is going to be in the 60's ... I am really seriously thinking about hitting the road with a jersey full of gels and just ride until I am so tired I have to call the wife to pick me up. 

I hope everyone has a great day!

March Totals:

S: 10,116 yards

B: 132 miles

R: 72 miles

Str: 8h 15m

Elliptical: 3h

first i have to admit I blew my own rule.   I do not have posted my strenght workouts for the last two weeks.   I will have to go back and ad those in.   

fire, glad you are now liking your core workouts, they will make a huge improvement.    Keep up the work tri season is coming up and things are looking good.   

Go Get it Hope!  Nothing to it but to do it.

LIGHT IT UP!

hope that is great news.   lay your stuff out before you go to put your mind at ease.    then you can check it over before you have to go to the race.   we have 20 days.    good luck on your 5k.   

what is your schedule like this week.   I have some long lunch time tuesday and Thursday, thought we might catch a bite to eat if you can.