T3 Spring training 2013 - Closed (Page 16)

Congrates Fire, that's awesome.  

Totals for March

Swim - 9900m - 8hrs 38m - down from last month

Bike - 95.60km - 4 hr 50m

Run - 40,30km - 4 hr

Damn no strength!!

Went to the velodrome a couple of weeks ago and tested the best.  Wow tried out a specialized s-works venge dura ace WOW it was too fast for me and too expensive $10,000 Aus,  I really want a new bike but am probably looking second hand.  

In taper now so training is on the change.

Good luck with training.

My first race of the season is coming up Sunday.  It is a 400m/20k/5k in Athens, GA.

I've set a goal of 1:15 and feel confident in my ability to get it.  The only unknowns will be the pool swim (first time for a pool swim race) and not sure just how "hilly" the course will be.  The bike and run are described as rolling hills so that may slow my time depending on just how tough it turns out to be.

I will post a full report afterwards.

good job run.   when is your race you are tapering for.   

dominion,  those look like good goal times for you.    the pool swim is a great way to start just ry to keep the first 100 under control.   I see a lot of people go out to fast and burn up early.   Looking forward to seeing your race report.  

keep it up.   we have rained here for 3 days and I think a bit of depression is setting in.  

ok some of us are getting ready for the first tri of the year.  

What are you taking gear are you taking to the race?  

How would you set up your transition?

Woo hoo Hope nice work.

Thanks Hammer my race is 14th April.  I have actually been losing a bit of motivation and not feeling like I have trained enough.  My bike is back in getting the front derailer fixed DAMN.  So pleased the chain didn't come off next week in the race though.

In transition on my first tri when I got to it after the bike my stuff was everywhere, so I thought I would get a plastic box for next week so it can't be pushed about.  Not sure how to set it up though. 

run, you will be alright for next weekend.   Glad your bike is getting fixed now and you are not having to hike a bike next weekend too.   

transitions:   first what is needed in transition:

water bottle

bike  

shirt if not wearing it swimming  

bike shoes,

run shoes

race #  and race belt if you use one.  

extra waterbottle   to wash feet if sandy from the swim   

sunglasses

helmet.   

towel

I like to fold my towel in half and place it by my front tire.    I hang my bike from the seat so I can bump it off the rack and go.   Waterbottles are on the bike.    I lay my helmet on the handlebars and glasses inside it.     My bike shoes are loaded with baby powder to dry feet and allow them to slide on easy.   bike shoes are on the left side of my towel.    On the right side I set my running shoes and race number under them.   when I run in I can put on my shoes grab my number and leave.   I put the number on when I am running.   I use a zoot racebelt to help with that.   

I always have a small bag to carry stuff to and from transition.    I put this behind my towel so everything I take off I try to throw it on the bag.     (goggles, helmet, waterbottles)

Plan on setting it up and taking a picture for everyone, I will get it posted up later this week.   

I've posted my full race report for my first race of the year.  You can reach it by clicking on the link to my blog below.  It's pretty long, but I wanted to be thorough.  There were plenty of challenges and lots of things went wrong. 

My goal time was 1:15, which I missed by 15 seconds, mainly due to a terrible T2.  Nevertheless, I was mostly satisfied and felt it was a solid effort for my first race in 14 years.   All the fascinating details are discussed in the full report, plus there are pictures. 

Thanks for reading!

big t,  well thank you but you are the one putting in the effort.   Great work on the bike.   how did the legs feel on the run.   I tryed the same hard push and bonked the run.    sounds like you had a much better outcome.    

dominion,   I read your blog and you bring up some great points and examples.     First off my hat is off to you for you overcoming such a rough start and toeing the line.    I have seen many athletes walk away.       by experience I would say you could find 20 to 30 seconds just by getting warmed up and getting mentally checked in.    You swim looks good with the run out time and does not look like you lost any time here.    T1  not to bad, everyone remember to practice being effiencent.   also you might miss place some items on practice some time other people will bump and move your stuff.    

Bike.  

Overall nice job with hitting your goal speed.   it is tough to ride on terrain you are not use to.   Work on doing some intervals and areo bar climbs on little hills and you can see about a .5 mph change coming to about 2 minutes on the 20k distance.   

t2:   2 things will make a huge difference.   One you already did get speed laces if time is important to you.    also if you put baby powder in your shoes it allows your wet feet to slide right in.   

Run:   nothing to say here but Great job.    2nd in your AG is a solid performance.  

Thanks Dave.  I appreciate you taking the time to read it, and I appreciate the feedback.  Also thanks for your advice about not taking it out too fast on the swim.  I remembered that advice at the start and tried to just calm down and have a nice solid swim.

And I will try the baby powder trick.

Thanks Tim.  Your training updates are an inspiration.  You are doing some serious volume. 

Hey just to let everyone know I will keep this forum rolling until the may summer program starts.   You guys also get an automatic in if the group fills up.    I would love to see you guys join in so I can keep seeing the progress made as the season goes on.   

Keep up the good work. 

Speaking of races on back to back days...Has anyone ever done it? 

I have an interesting opportunity coming up in September.  In my case the Olympic is on a Saturday with the Sprint on Sunday.  I had pre-registered for the Olympic and was not planning on doing the Sprint, thinking it would probably be too much.  Well I just got a notification that they are dropping the price on the Olympic, and to be fair to those of us who had already registered they are giving us a free entry into the sprint.  Now I figure I'm already going to be there and the race is free, so I might as well just do it.  I probably couldn't do it today, but I am thinking that it may be possible by September.  Any thoughts?

t3 is racing in El reno.   we have 6 racing saturday sprint and 4 racing the oly.   3 of us are racing both.    

I am looking forward to the challenge.  

Dave, do you know any place in Tulsa that rents wetsuits?