swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 153)

jvanis - 2010-06-07 10:59 AM

Thanks much!  I am excited to enjoy the ride this weekend.  I will hopefully have my 310 back and just tuck it away and forget about it, weather sounds like it should be good! Our work crew is about 177 people, so plenty of opportunity to talk and meet others!

jvanis - 2010-06-07 8:59 AM

Thanks much!  I am excited to enjoy the ride this weekend.  I will hopefully have my 310 back and just tuck it away and forget about it, weather sounds like it should be good! Our work crew is about 177 people, so plenty of opportunity to talk and meet others!

Mett - 2010-06-07 10:56 AM

Sorry it is sideways, but here is a picture of my new tri shoes...kind of

swbkrun - 2010-06-07 1:21 PM I felt like I had my own PR this weekend... 2+ hours registering at Babies R' Us!  WOW there seems like a lot of UNNECESSARY RUBBISH at these places!  47 different brands of Bottles, 38 different kinds of burp cloths, 94 different receiving blankets!? I think I found a new business to go into!

Open my own store and call it JUST THE ESSENTIALS!

swbkrun - 2010-06-07 11:21 AM I felt like I had my own PR this weekend... 2+ hours registering at Babies R' Us!  WOW there seems like a lot of UNNECESSARY RUBBISH at these places!  47 different brands of Bottles, 38 different kinds of burp cloths, 94 different receiving blankets!? I think I found a new business to go into!

Open my own store and call it JUST THE ESSENTIALS!

TrevorC - 2010-06-07 12:38 PM

Oh steve...Just you wait.

kt65 - 2010-06-07 11:33 AM Wow, lots to read about from the weekend!

Julia, you are such a wonderful person, stopping to help a fellow racer in dire need is what this sport should be all about.  Good for you, actually realizing and acting on your best instincts, even when things were getting tough for you out there.  There will always be other races...thank you for reminding us of that!  And you WILL do another marathon, even if at mile 24 you were sure you wouldn't!

Jeff-great job on such an improvement!  That really must give you a sense of accomplishment. 

Race weight???  I am thinking for myself it needs to stay close to 103-105 with 13-15%BF or I definitely lose power for the bike. 

Power meter during a race?  Yay, I got my new quarq cinco installed in time for my race this past Sunday.  I was supposed to just turn it on for the bike leg, not look at it and just go as hard as possible for the full 24.85 miles.  Well, I turned it on, but never turned it off!  Good news is it recorded my Average power as 168 watts, which is about 8w below my FTP.  FTP was measured with Computrainer, however, so I don't know how to compare these numbers.  Unfortunately, the Garmin 500 was not picking up my HR strap, and I didn't put the 305 on until the run, so I don't know what my average HR was, it felt like high Z3, low Z4 based on my breathing...168 is square in the middle of my Z4 power, though, so there is some consistency to that. 

Hydration while going hard:  Wow, I found it much harder to reach back for my Infinit while staying aero and going hard.  I may have to re-visit my profile aerodrink mount for my upcoming HIM.  For some reason during Oceanside, it was not an issue using the rear mount and downtube mount, but maybe because over the course of 56 miles, going up on the hoods for a few seconds didn't bother me as much...and most of that ride was in retrospect in low Z3. 

Doug- very interested in the bike tuning/repair tips.  My bike came back after the PM was installed in whisper perfect condition.  I think it was the derailleur out of adjustment.  Maybe you can do a little short video and post it to youtube.  We would LOVE it!!!! 

Oh, Mark, awesome job on the workouts this weekend and cutting out the eating out!  Not only will you save money but wow, lots less refined sugars when you cook at home...your daughter is beautiful!

Okay, off to do an easy 2 hour bike and try to stay in Zone 2 on these hills, should be interesting!

Have a wonderful Monday everyone!

swbkrun - 2010-06-07 1:21 PM I felt like I had my own PR this weekend... 2+ hours registering at Babies R' Us!  WOW there seems like a lot of UNNECESSARY RUBBISH at these places!  47 different brands of Bottles, 38 different kinds of burp cloths, 94 different receiving blankets!? I think I found a new business to go into!

Open my own store and call it JUST THE ESSENTIALS!

SSMinnow - 2010-06-07 11:01 AM

Jeff- I second Tony's comments.  The improvement is really great.  What was the the thing that gave you the greatest improvement?

Tony--I haven't raced with my PT yet, but I am finding in training it is tough to stay in the right zone.  Worked really hard on my LT ride on Saturday to get there, but hontestly I felt like my RPE well exceeded my PT output.

jvanis - 2010-06-07 12:57 PM

I was the same way, I think part of it was mental for me, only having a small hr monitor and the powertap head unit, I did not have my HR showing, but I probably felt that it was higher than it was because I was concerned about being able to do a solid run afterwards.  My garmin should be on its way back which will help out as well.

That being said, much more focused on my training.  Each workout has a purpose, even if to only recover. 

Swim: Not my first OWS, much better form, and better pacing

Bike: Miles miles miles, but looking back at all my times from last year, I still strongly believe that power has been the biggest key for me.  I train smarter, plus I am in a MUCH more aggressive position.  Will hopefully get a few good shots from the photographer, but I was comfortable, but also pretty aero.  I am thinking of dropping the front after my next race since I will have a month to get used to it. 

Run: 1 a stronger base, marathon in 08 set me up with some fitness for my first year in tris, raced tris in 09 and trained for the 09 marathon, so that helped build fitness, and my times got quicker, but still not fast by any means towards the end of last year.  I started focusing on quality workouts, doing speed sets, intervals, and running form to keep injury free. 

Overall, I swear by power, but even in tough times when workouts were hard and I did not feel like I was making progress, I kept on, and now I am starting to see some rewards. 

tahrens - 2010-06-07 12:46 PM


Wait until CHRISTMAS!!!!!  $5000 worth of presents and they play with the box and fall asleep after 30 minutes - all being caught on video.

DougRob - 2010-06-07 1:31 PM What topics relating to bicycle maintanence does everyone want to know about?Changing flats (quickly on the road)?Adjusting brakes?Adjusting derailleurs?Adjusting bicycle hubs?Cleaning the drive train?Adjusting the headset?Something else?Doug

Tobey91 - 2010-06-07 2:18 PM
Pacing question:  I did a 30+ mile ride on Sat, and was generally thinking of trying to keep my HR in zone 2.  I have a Garmin 705, which shows speed, cadence, HR, etc.  But when I kept it in what I thought was Z2, I was absolutely crawling along.  When I was going what I thought was an appropriate minimum RPE, I was in what I had understood to be middle to high Z3.  This leads to several questions:

1. Am I identifying my HR zones correctly?  My max HR on the bike is about 180 or 181, which I get doing hill repeats on a certain hill.  My Garmin says (and I thought it was accurate) that my zones are as follows:

Z2 is 110 to 130
Z3 is 130 to 149
Z4 is 149 to 168
Z5 is 168 to 185

2. Assuming that I am identifying the zones correctly, and even if I am not identifying the zones correctly, I would really appreciate any insight in how to keep myself in the right zone without feeling like I am going so slow that I will almost fall over.

3. Any other input/insight to how I should think about this stuff would be welcome.  I am working on preparing for longer races and everything I have read/heard is that you want to stay in Z2 for as much of the bike as possible.  I am having a hard time doing that.


Thanks.

kt65 - 2010-06-07 11:33 AM Wow, lots to read about from the weekend!

Julia, you are such a wonderful person,...

Race weight???  I am thinking for myself it needs to stay close to 103-105 with 13-15%BF or I definitely lose power for the bike. 

SSMinnow - 2010-06-07 2:42 PM

I am a total bike dork, so I am not sure if what you have up top covers this, but I want to know how to quickly get my gearing back in perfect shape.  There are times when I go to shift and it won't shift right away or I have to hit the shifter again and then it skips two gears.  I know there are those little knobs you turn, but I don't know how much or which way.  I would also be interested in anything related to adjusting cleat tension.

And lastly other than looks does it matter if I keep in my trainer skewer when I ride outside?

I told you I was a total bike dork.

ashort33 - 2010-06-07 1:32 PM

Cannot relate   Imagine riding or running hills carrying Suzy and a 7 year old kid on your back...