Shellback1998 2012 Group FULL (Page 16)

never heard of it.

and as for the people saying I don't NEED to know how to swim bilaterally for a race, I know I don't but I get so much more power, and feel that much more fluid when I can take that extra stroke with my head still in the water.  I guess its just something i'd like to aspire to.

I've been cleared to resume running!  I'm so excited   Tomorrow morning, I'm going to go for half an hour, no speed.  She said I couldn't do consecutive days yet, but provided there's no pain, I can start back in. 

Any thoughts on whether road or treadmill would be better at this point?  My automatic thought is treadmill, but it was on a treadmill that I began having knee trouble despite running a marathon last October after training mostly outdoors.  Does it even matter?

Congratulations.  My GUESS (and it is only a guess) is that a treadmill would be easier on the knees then the road. If you are determined to get outside, then my second GUESS would be to go on a track rather than on pavement. 

Weekly Totals

Bike:  25.75 Mi

Week Totals:

Mix it up, new songs... new routes, new exercises.  Mentally strong is the 4th leg in a triathlon. You need to dig deep.

Am I missing something here? The distance you provided are much higher than a sprint, except for the bike... What are you trying to prove to yourself doing 2.5 miles of swimming, only 13 miles of bike and then 14.69 miles of running?

Those numbers were the week totals, not the distances/times for the mock sprint.  I only got my bike set up this past weekend so Saturday was my first ride, aka the low numbers for the bike. 

The numbers for my "mock" sprint were 850yrd swim, 13.1 bike, and 3.2 run (close, but slightly over the sprint distances for my race).  All told it took about 2:15, though I should be able to reduce that below 2hrs easily -which is my goal.  The swim time, nearly 30min, was about 8-10min long due to a busy lane with 4+ people in it.  Bike was fine, but had about .7miles extra.  Run was only .1 miles too long, so time was close to expected race time, about 30min (but was run with a negative split and the best avg. split time I have had since starting in December!!).

Hopefully that makes sense and I am not shooting myself in the foot!

Ok that's good... No what you did was good... How long were your Transitions?

Transitions were smooth as far as it goes, but definitely longer than I hoped.  They probably average about 5-6minutes.  That said, I was transition from a pool, through a locker room, through a lobby, etc.  So there were some steps that won't be there in the real thing.  Lessons for my next one:

1) Swim at an off time when there are plenty of lanes open.

2) Set up transitions to be more race-like.

3) Get someone to actually time me in the pool and on tranitions, its hard for me to get a really accurate time for those.  Bike/run seems to be easier to time with a GPS in my iPhone.

4) I need to raise my handlebars 1-2cm and get some aero bars on there (that was in the plan, but I felt the need for it big time).

5) I need to bike a lot over the next 5 weeks to get used to it.  I'm gonna shoot for 30miles a week, which I can probably do now that I am commuting via bike starting next week.  Won't be as good as a work out, but for now while I am shedding weight like crazy and getting a base it will probably be good enough 

Alright guys,

I need someone to hold my feet to the fire. I have not gotten in the pool in about 6 months and I keep promising myself I will. I'm on the injured list for running (no idea what I did but it hurts and I can't figure out how to fix so I'm resting) so today is the day. So I am posting here to hold myself accountable.

Goal of the day: 50 50s on the 50. That should ease me back into things....

50 50's @50 seconds is easing back into it? Wow I thought I was on the better side of triathlete swimmers but if that's your easing back into it pace, WOW. I could do the 50/50/50 but I'd be pretty gassed bringing those in by the end. If I ever learned to do flip turns I would easily save myself 5 seconds per hundred.

The pool is all mental. Once you get in the water and get warmed up it's never as bad as you've built it up into being.

everlong: I swam in high school, after 4 years of spending roughly 14 hours a week in the pool during swimming and waterpolo seasons my muscle memory is pretty strong.

Running and cycling are much less intuitive to me- I'm among the few triathlete wannabes who wishes the swim portion was longer because that's where my comparative advantage is the largest.

Is anyone else coming to Anyone's Tri in Salem?  I'm going.  It will be my very first triathlon.  I couldn't think of a lower key way to start; this seems totally doable and even enjoyable. Let me know if you're going--would be fun to meet some of you!

That's actually one of the reasons I like the Olympic distance with the swim being a higher percentage of the race distance. I'm not the fastest swimmer but I'm really consistent. Doing the NYC Nautica Olympic this year the chop was 1 to 2 waves and people really struggled. I had never seen so many people either doing breast, backs, sitting upright and letting the current just push them, etc. I had actually trained for that possibility so it didn't bother me. If anything I went a little too fast trying to time the waves. I think my swim was 89/3500+.

Bike I was middle of the pack. My run was pretty bad. Much worse than my fitness level but that was because of the heat. It was 93 degrees with 100 percent humidity and had rained hard that night into the morning.  I ran the first three miles at 8:30 pace and at the start of mile  4 there's a huge hill in Central Park. When I got to the top my quads started seizing up. I stopped and went into a crouch position which loosened them back up but I was never the same. I grabbed two huge pieces of ice at the next aid station and iced them down and used the rest on the back of my next. I ran the last three at about 11 minute pace having to start and stop because I was over heating and the quads cramping.

When I got done the two people in front of me and the two behind all went to the medical tent to get IVs. I was torn because I knew I was really dehydrated and need it but I also knew once I went in they were going to keep me there for at last an hour if not two. They handed us these event towels that had been soaking in buckets of ice and I threw that around my neck and felt a little better so I decided I'd just sit and see what happened. I felt like crap for about 15 minutes. Very nauseous. After that I started to feel much better.

Good luck and enjoy yourself. An indoor tri is a great way to get started. My first season before I went out and did an outdoor event myself and a friend of mine did several of these on our own. We did the pool and transitioned in the locker room as fast as we could and moved to the spinning room and then on to the treadmill.

On thing I would advise before the start is to hop on the elliptical machine at a really slow pace just to loosen up. It will open up your capillaries. If you have a heart rate monitor you want to only be in the low 100's for heart rate. If you don't and are going by effort you should feel like you're walking up a set of stairs slowly. For a ten minute effort you should barely have any perspiration at the end.

Second where this is inside be sure to have a sports drink to replace your electrolytes. It will get really hot with a full room in the spin.

Look forward to your race report!