MightyMojoMentorGroup -- (Full House!) (Page 156)

Thanks.   I was really happy with that bike session.  Next Tuesday is the same format except has me doing the 32min with no break.   That will be interesting, but I am going to push to get it done. 

Next Wed and possibly the one after we are going to do an open water swim clinic through Personal Best (Sean Bechtel and Barrie Shepley) in a GTA Caledon Quarry. A friend did it last week. It is free for the month of June and not expensive if we choose to keep it up. The website is www.personalbest.ca. Click on open water swims and it explains the format.

We did the above open water session tonight.  It was a really neat set up with 40+ people.   Last week 60 people were there.   I did a w/u up then swimming lesson with Bechtel and had done 1km before the 'race' start.    I was a bit tired today from the late bike session last night plus my arms were sore from the strength - all I did was some push ups and lateral raises for the arms.   Geesh.   

Plan was to just swim the 1.1km course for time in the water with a bunch of people, and focus on form but still managed a 2.21 pace, even after going off course - they warned us about the rounding the last buoy and not being able to see because of the sun, and they were right. 

I'd really like to go again next Wed, but am getting a bit anxious because we are leaving town Thursday afternoon and there is so much to do before then.

Checked the Edomonton site and they have a map now.   Can click on it to enlarge and get a decent view.   So far only 3 people in my age group (and 3 men in Ken's).   Registration closes July 2nd.    I'd like more competition, as long as the numbers don't exceed 10.

ANNE -

I say to do the open water clinic again.  Not only is it a rare and wonderful opportunity, but if it happens that in a rush to pack you forget something....you have about 3000km - and several days - to acquire it along the way!  No sweat!

32 minutes will be a grand test of speed vs endurance.  Well, maybe not exactly "vs", but you know what i mean.  I guess you'll be clicking your watch frequently enough, but at the very least aim to do it at every four minutes past 16.  Why four, you ask.  I dunno!  Why not?!

All that hustling around trying to find a map or map-based information.....and they finally come up with one on the race website.  Grrrr, i suppose.  I also suppose I should go to the website and see what it looks like, but I'm going to be pouty and petulant and just ignore it for a few days.  Because.

As for the hip, weel, it's an aggravation and something that effectively keeps me from doing long rides.  My longest since late '10 was 50km a couple weeks ago, but I guess that's okay seeing as how I don't have any races scheduled that demand that distance.  But it's not okay in the sense that it's a limiter of sorts, and it also affects me when I drive.  After about 45 minutes I need to use different forms of "proppage" to keep discomfort at bay, or else get out of the car for a few minutes and wander some.  It helps on the bike to get out of the saddel whenever the symptoms threaten.  Grrrr.

Thanks Anne and Steve.  I had to laugh about the duration of my "break in" ride yesterday.  I just never thought about it until after the ride.  Then, I have to say "darn!"  I've been trying to ride the 92km route I had mentioned awhile ago and tomorrow was going to finally be the day...now I'll change it to a hill climb day and just ride for 40 minutes.  Buuutt, I'll have to shorten the adjustment period a bit - I was hoping to get a few more good rides in before the GranFondo.  Maybe I'll ride 40 minutes on a daily basis for awhile...and add a few minutes (10%) each day?  Maybe.

Todays swim was a bit of a surprise.  I've been fighting with a thoracolumbar injury (gives sharp jabs to my left sacroiliac with sudden twists - aggravated by swimming) so I've been holding back but today the coach wrote out everything for us to do and just left us to do them so I was swimming slow and trying to avoid twisting (worst at either end of a lap) and the laps just kept adding up and I finished with my longest swim to date at 1550m.  I just realized that I should've swam another two lengths for a mile. 

I can't call it continuous swimming because there were brief stops at times for instructions or brief rest breaks between sets or other slower swimmers in the same lane. 

We do get to see a lot of wildlife here.  Pretty much anything you might care to see.  The rarest things to see are wolves and cougars.  We've seen wolves only twice and from a distance but never seen a cougar.

Those are some darn impressive numbers -- and I'll be glad when I can take it "easy" at those rates!

So I found the there is a 30 meter climb over 400 meters right out of transition.   I know they said steep, but just how steep would that be?   The other climb is 400 meters over 1.5km so shouldn't be too bad? 

Also found out there is a trail run with several short steep hills, included in the run route.   Yeah!  

Glad you are getting back to your running and that you are managing it well. 

Well... I have finally gotten my login problems solved and can actually post items again!  Yeah!!!  I still have to input my race report from last Sunday and update my training logs... I haven't been able to log in here in almost 5 days!

Hope all is doing well!

I am faster on mine. Regardless of distance, faster is faster. "Worth" is up to the individual. I think it will also depend on what you are moving up from, a good quality modern road bike that fits you well or something less than optimal.

I am reasonably certain I am in the sport for an extended time, I do plan on some longer events and I like having 2 bikes configured for different purposes, those are the justification I used to the expense.

ALEX -

What JEFF said!

However, i will say that in my case, having "options" is not something I use.  That is, even though there are a couple of bikes at my disposal, I only use the race bike.  I am just overly cautious of doing anything that might bring back my S-I joint problems, or that might create whole new problems.  I know that is dopey, and that thousands of people use a second and/or third and/or fourth bike, and that using those other bikes massively saves wear and tear on their racing bike.....but I can't get past my own Potential Injury Bogeyman.  AND I can tell you that I had to stop using my first tri bike due to it developing a crack in the seat tube from, presumably too much riding, period.

One other thing is to try a few out and see what feels best for you -- and whether or not the steeeper tri-bike geometry even suits you.  Chances are it will, and if you explore don't be put off by how differently these bikes may initially feel, cuz they are different.  FWIW, I love the steeeper geometry, and it is worth noting that within the range of triathlon positioning, mine is not extreme.  So that should tell you that within the range there is a position that will work for you, and a good bike fitter will indeed work hard to make that happen.

I hear you about the distances you do, and that should not dissuade you in the least.  In fact, on the basis of comfort, an argument could be made for one using the tri bike for the shorter stuff and a more "slack"-positioned road bike for longer events -- and many, many, many choose this option.  So, not need to apologize for getting a tri bike if you are "only" doing sprints* and olys, mostly!

Finally, what Jeff suggests in his second paragraph is probably wise, which is to view how long you figure to be doing this stuff.  If you are figuring on a while longer, then that increases the common sense aspect of upgrading....or it would for me, anyhow (I'd have to answer to lynn big-time if I madea  major expense.....and then jettisoned it sooner rather than much, much later!)

Happy shoppping!

* At a race in '07 I racked near a younger guy who had an incredibly impressive Cervelo, with only top-of-the-line wheels and bars and everything else.  This guy looked like the Real Deal -- and it turned out the only events he did that season and the previous season were try-a-tri and super-sprints.  (he told me he might move up to sprints and possibly olys at some point, but wasn't sure at all.)   And even though his aero helmet and cycling shoes and wetsuit and genreal everything was premium...he wasn't all that fast.  I guess he just loved "tri bling" and had the income to support it. 

ANNE -

I'm a lousy guesstimator, but 30m over 400m isn't much.  That's about 100', which is only slightly longer than the diatnce from home plate to first base......and 400m is 16 lengths in a pool......so it seems a cause for, at worst, small ring coming out of T1.  But if you could swing the big ring and maybe the 19 cog and power your way up it, that would be good.  The advantage to the small ring, though, is if there is congestion, and then you could more readily spin your way around the outside.

400m over 1.5km isn't bad at all, and one of the ancillary sites I went to a few days ago mentioned 5 or 6 small "plateaus".  Now, i don't remember them from my days driving Groat Road way back when, and if they're there, they must be small, but if present they will help a wee bit, anyhow, in removing any semblance of a solid grind on the ascent.  (I also looked for them in the motorcycle video....and maybe thought I saw what they plateau poster was referring to.)

Trail run.  With several short steep hills.  Hmmm.  Well, how to put this nicely --- how about "That kind of sucks"?  At least it would for me, as there are reasons why, in all my racing, I have done just a few races with any kind of trail component (and only two with trails that could be considered steepish).  Color me cowardly, or at least cautious, but that's how it is.

FWIW, though, my deservedly venerable sports doc thinks highly of trail running as (a) it is generally a much softer and forgiving surface, and (b) the variations in the surface are good for recruiting other muscles/ligaments/tendons, thus relieving the stress of same-old running which can lead so easily to many overuse injuries --- same body parts doing the same old thing, endlessly.

JEFF -

Great news on the absence of swelling, but go gentle on the Ibuprofen.  Maybe someday I will tell you about the ulcer I developed from inadvertently over-using aspirin for earaches back in about '95.  This was dramatic, and found me in hospital for a couple of days.  But it's another story for another day.

As for runs in the 3-mile range and no more than two in a row, well, that sounds real good for now; I approve!

A couple/few years ago my sports doc, a former national-class runner back in the day, told me that there was no sense in my doing runs any more frequently than every other day.  That was when I was 59/60/61, and it was in light of my extensive injury rap sheet, which to your credit or good fortune, you don't have.  Still, it's fairly good advice for most of us, although for those who are mostly healthy, stringing togtehr several strong running days can have lots of benefits.  There really is a lot that can be done with an aggressive running plan, although I should add that by "aggressive", that doesn't usually mean big long streaks, or periods of massive mileage (say, three days made up of 15 miles, 19 miles, 12 miles).

Post now, continue soon.

JEEF again -

A post I have to make to to DAVE when he returns from the beach is an elaboration on what I breiefly mentioned a few days ago -- that too many people make their hard days too easy, and their easy days too hard.  I guess I'm mentioning that here because when I think about "aggressive" running plans, the workouts for those cover a range of running workout styles and formats -- and not much is ever wasted.  There are few "junk miles" (although I see some utility in those), and every run has a planned purpose.  I worked off such plans a few times, and they sure were effective --- but both mentally and physically stressful.  So, I basically stopped doing them --- which is easy for a triathlete who has to manage other workouts as well.  But for a run-only athlete who is looking to be at the top of their game.....

DAVE'S comment was that he felt too many of his efforts were at low Zone 2 and thus maybe not beneficial, and what I have to tell him is to consider if whether they actually satisfy the idea that "easy days should be easy".  If so, then I think he's okay.  The problem ith getting into a rut of "junk miles" is that too many days become too easy, if not outright pointless.  I can fall into that trap pretty easily, and the further I am away from yeasr of structured training, the easier the fall happens.  I also find it easy to do at times (right now would be one) when I don't have any clear goals on the horizon.  I have no "A" races in the works, and maybe for this year, period -- just a few races to keep myself amused, is all. 

So if all I'm really doing is keeping myself in maintenance mode, then maybe a steady diet of junk miles is okay.  Granted, I throw in any number of decent (or half-decent) tempo runs and bikes, and historically those have worked really well to keep my top-end speed in place for sprints and olys....but if I were to look at a season (as in the past) of a few half-irons that mattered to me, I would have to work hard at keeping my easy days easy and my hard days hard -- and not mix 'em up at all!

Where did that all come from....and where is it all going?  (Oh, never mind!)

That totally makes sense... I have a great road bike - Ridley Excalibur but think that it would be beneficial to look at getting a tri specific bike.  I can definitely see myself doing these for an extended period of time as well as bike racing and with a tri bike I could also see myself getting into time trials..

Thanks!

STEVE -- the impressive Cervelo... I think I've seen that guy!  I stopped to help one change a flat tire in a race last year! - didn't have a clue on how to change the tire but it was an awesome bike!

I am going to start looking around, my local bike guys sells Felt, Giant, Ridley and Trek so I have a bit of an option there... I just need to talk to him about test rides as I don't want to buy unless I can try!

Alex

ALEX -

Yes, you've got to try them out -- and if a bike shop won't let you do that adequately, look for another bike shop.

Keep in mind that all bikes are not created equal, and that a compnay that works for me might not work for you.  After I bought my first cervelo in '01, I had a comprehensive fit done in '03 to try to solve my S-I joint problems.  That worked, and in the process the fitters (Fit Werx, in VT) told me the companies whose bikes would work with my somewhat odd physiognomy (tall, but torso proportionately much longer than my legs).  Fortunately, Cervelo was one of them, along with a few others; there were also 2 or 3 that would not be good for me.

If you have an inkling to travel up to central VT, that's where Fit Werx is -- Waitsfield, i believe.  They also do mobile fits and sales elsewhere, so if you want, check their website.  But you probably have some good bike shops in your neck of the woods, too, and at least locally it would be easy to get tune-ups and repairs.

STEVE,

Mapped the route and the hill is actually quite steep  (a friend mapped it on ridewithgps.com) and I used Mapmyride.

The short hill is a 9.3% grade and the 1.5km is a 5.2% grade.   The plateaus you mentioned are between 102 and 107th.   Looks kind of cool.   And the 3.?? back to the park from 107 is ALL down.   Looks like fun.   All the roads will be closed to traffic.  

Found a local hill here (Hawkesville hump) on Ament line that the elite club members use that almost matches the 9.3%. 

Still heading up to Collingwood for the day on Saturday for the longer climb.

Interesting advice and experiences with your saddles.  Kind of frustrating how much the saddles can vary in price, fit and quality.  I went for a quick ride today but I found 40 minutes just too short but I managed to hold it down to 76 minutes and it was a lot more comfortable today.  After swimming tomorrow I'm thinking I'll ride again and see how it goes.

I'm taking my taper week very seriously It wasn't really my plan but it has turned out to be a week of good sleep in between a trip down to L.A. I'll still get a little spin on the bike and some running in before the race but I should be WELL rested for Sunday's Oly.

Then I really have to get back into getting myself out of bed in the mornings!!! I feel lazy and I know it's all good but there is only so much slacking I can safely take!

Who else is racing this weekend? Anne is right?

First race of the season tomorrow.  Followed my "normal" routine and took the day off of work and walked 18 holes.  Ended up shooting a career best 78!!!  Here's hoping tomorrow goes as well.

BTW, my son is also competing.  He finished 15th last year out of 250 and has a shot to be in the top three this year.  The event is set up with dedicated 1/2 lanes on the swim so it takes a little longer to get everyone through.  But the bonus is that I'll get to watch him and then do my race afterwards.

Hope everyone has a great weekend.

GOOD LUCK!

GOOD LUCK on Sunday... sounds like you will be well rested for the event!

JOHANNE -

No, not Anne; I think this is a race weekend for her, race-wise!

The one she has been fixated on recently is in Edmonton, a few weeks from now.  That's the one that is a qualifier for Worlds, in London next year.....for which she should be a shoo-in, given that right now there are just three others in her a.g. --- and the top ten in each a.g. can go.  Too bad that other qualifiers don't work that sweetly!