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 2013-05-16 7:31 PM in reply to: #4745919 |
Pro  5123   Canandaigua NY |  Subject: RE: kenj triathletes in training - IM and HIM focused - ClosedRunningJoke - 2013-05-16 5:17 PMI finally had a great bike workout this morning! 4 X 12 min intervals at Zone 4. Went to the same area as a similar workout earlier in the season and was over 2mph faster. At first I told myself I must have had a tail wind, but since the intervals were out and back on the same stretch of road I can now see that I have made some measurable progress. I needed that. Progress is good!! Nice when the plan comes together! |
| 2013-05-16 7:32 PM in reply to: #4723784 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Made it to Florida! Had a nice 3 mile run in the afternoon heat to try and acclimate some, it was 88 or so when I ran. Felt pretty good, other than some stiffness from the sitting. |
| 2013-05-16 8:48 PM in reply to: #4723784 |
Master 1539   Sin City | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Everyone getting reading to gear up (intentional!!) this weekend? My legs are getting pretty anxious getting back in the saddle. I told myself to do NOTHING for the past few days, as I want to have FULL recovery, and FULL rest. It feels weird! Tonight, I'm going to do a light spin for an hour and foam roll out any knots that I have. I leave for Cottonwood tmw morning, and hope to rock the 100 miler on Sat, and the 50 on Sunday. I'll be thinking about the racers!! I most likely will be slower on this 100 miler because we all want to try to stay together in a paceline, and take pictures, enjoy the surroundings and such. It's gonna be a little bit windy, but I think we can deal. Todd - I have learned from my cycling session that it does NOT matter what cadence you are at...what matters is how comfortable you are and you can stay that way forever, THAT's what you need to focus on, PLUS - it really doesn't matter if I'm in big ring or small ring in front or what gearing in the back, because I go by feel, and you really should be changing your gears more often to maintain a steady cadence. Steeper ascents and descents will be very different than your average cadence on a "normal" road. While 90 is a good number to reach, but it's not for everyone...if I keep hitting the 90's, my HR skyrockets. Larger gear, lower cadence - my heart slows down a bit, and I'm faster. FWIW - My comfortable cadence is 83-86. On hills - 40-50 (I am working on increasing that just a little bit...that's more of leg power and getting out of my comfort zone that will reach that). Downhills - 95-100. |
| 2013-05-16 9:01 PM in reply to: #4723784 |
Expert 1146 Chugiak, Alaska | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Happy Anniversary Iceman!!!! Also made it to FL and with my bike intact!!!! Going to Wet n Wild tomorrow to "acclimate" |
| 2013-05-17 6:34 AM in reply to: #4746261 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed robingray_260 - 2013-05-16 10:01 PM Happy Anniversary Iceman!!!! Also made it to FL and with my bike intact!!!! Going to Wet n Wild tomorrow to "acclimate" Have fun there Robin!! That place is a lot of fun!! Grab a raft and float around the lazy river! We can try and meet up tomorrow! |
| 2013-05-17 6:37 AM in reply to: #4723784 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed TGIF!! Besides myself and Robin at Florida, I show that Bill, Rita and Brian racing this weekend as well. Good luck to everyone racing!! Still planning on racing Brian? Anyone else racing this weekend? Heading out for another short acclimation run then a shake down ride on the bike. h |
| 2013-05-17 6:46 AM in reply to: #4745919 |
New user 160 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed RunningJoke - 2013-05-16 5:17 PM I finally had a great bike workout this morning! 4 X 12 min intervals at Zone 4. Went to the same area as a similar workout earlier in the season and was over 2mph faster. At first I told myself I must have had a tail wind, but since the intervals were out and back on the same stretch of road I can now see that I have made some measurable progress. I needed that. Congrats! It's always nice to have that unexpected confidence booster! |
| 2013-05-17 6:59 AM in reply to: #4723784 |
Extreme Veteran 601 Cold Spring, NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Ken & Robin - glad you made it down with bikes intact. A motor home seems to fit in perfectly with a tri lifesytle. It solves so many logistic issues at one time. Of course it would be a different story driving from Alaska... Have great races! Doing tris has actually changed my outlook on car preferences. At our house, when my wife gets a car, i inheret her old one and she lets me keep a beat up pickup to boot. But her last new car is a minivan so i told her i wouldnt take it. Lately i think i want it when its time for a new 'family car". without the back seats, me and my bike can really expand what counts as a convenient race distance. Your missing some nice NY weather Ken. Not waterpark weather, but beautiful. Got a long ride (not DJ long) ride tomorrow and the sprint on Sun. Good luck to all the racrts, trainers, and 150 mile riders! |
| 2013-05-17 7:18 AM in reply to: #4746532 |
Master 1539 Sin City | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed bdenehy - 2013-05-17 4:59 AM Ken & Robin - glad you made it down with bikes intact. A motor home seems to fit in perfectly with a tri lifesytle. It solves so many logistic issues at one time. Of course it would be a different story driving from Alaska... Have great races! Doing tris has actually changed my outlook on car preferences. At our house, when my wife gets a car, i inheret her old one and she lets me keep a beat up pickup to boot. But her last new car is a minivan so i told her i wouldnt take it. Lately i think i want it when its time for a new 'family car". without the back seats, me and my bike can really expand what counts as a convenient race distance. Your missing some nice NY weather Ken. Not waterpark weather, but beautiful. Got a long ride (not DJ long) ride tomorrow and the sprint on Sun. Good luck to all the racrts, trainers, and 150 mile riders! LOL! :-) I agree with ya with the car thing. It's REALLY annoying to keep racking up my bike on the Bones rack. I wish I just got for one bike instead of two. The tabs that holds the top tube has been pretty much destroyed with the Vegas heat. It's flaky and gives off a "sandpaper" feel to it. I have to use protection on my bike, or the flaky stuff will get on the top tube and melt on it (it's plastic), and it's a pia to remove. Next car purchase - I'm bringing my bike with me and making sure it fits. "If it fits, I get it. If it doesn't, NEXT!" |
| 2013-05-17 8:12 AM in reply to: #4746502 |
Veteran 385 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed kenj - 2013-05-17 7:37 AM TGIF!! Besides myself and Robin at Florida, I show that Bill, Rita and Brian racing this weekend as well. Good luck to everyone racing!! Still planning on racing Brian? Anyone else racing this weekend? Heading out for another short acclimation run then a shake down ride on the bike. h Not racing this weekend, but good luck to all who are. There is a local sprint tri where I live in two weeks which I may participate. I am hoping to have a good workout tomorrow, but this sinus infection is not getting any better. |
| 2013-05-17 8:22 AM in reply to: #4746502 |
Regular 301 Denver | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed kenj - 2013-05-17 6:37 AM My thoughts are racing... I will be running errands... trying to get into the swim of things... seriously, have a great race weekend! WOOOOT!!!!!TGIF!! Besides myself and Robin at Florida, I show that Bill, Rita and Brian racing this weekend as well. Good luck to everyone racing!! Still planning on racing Brian? Anyone else racing this weekend? Heading out for another short acclimation run then a shake down ride on the bike. h |
| 2013-05-17 9:11 AM in reply to: #4723784 |
Veteran 253 Omaha, NE | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Ken & Robin-glad both you & your bikes made it to FL safely! Hope the weather is ok for you guys! I really melt in the heat. Good luck to everyone racing this weekend. Bill-I hear you on the car thing. We got a new one in Dec. For practical purposes, we were leaning towards a minivan, but in the end just couldn't do it! We ended up w/a Mazda CX-9, most of the benefits, but not the look. My husband wants me to buy a rack for my bike, I want to transport it inside! We were able to fit it in & all our stuff on our trip to TX, & we had a lot, so I'm holding off for now. Thanks for the input on bike gearing. Whew, glad I don't need to focus on that rear wheel!  . I do need to work on suffering a bit more on the bike though. I'm always worried I'm going to run out of gas, especially on longer rides. I love the "sissy-la-la" term, think I'm too familar with that. No racing for me, first relatively free weekend for me in a couple of months, so I'm filling it up with workouts! Headed out for a 3-4hr ride in a few minutes! |
| 2013-05-17 9:14 AM in reply to: #4746532 |
Elite 3515 Romeoville, Il | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed bdenehy - 2013-05-17 6:59 AM Ken & Robin - glad you made it down with bikes intact. A motor home seems to fit in perfectly with a tri lifesytle. It solves so many logistic issues at one time. Of course it would be a different story driving from Alaska... Have great races! Doing tris has actually changed my outlook on car preferences. At our house, when my wife gets a car, i inheret her old one and she lets me keep a beat up pickup to boot. But her last new car is a minivan so i told her i wouldnt take it. Lately i think i want it when its time for a new 'family car". without the back seats, me and my bike can really expand what counts as a convenient race distance. Your missing some nice NY weather Ken. Not waterpark weather, but beautiful. Got a long ride (not DJ long) ride tomorrow and the sprint on Sun. Good luck to all the racrts, trainers, and 150 mile riders!
haha!!! yep. We had an SUV and a compact car and a seperate sports car at one time. When I look for a car it's always an SUV or wagon so I can fit a bike inside it. I'm a long time speed fanatic and love fast cars/motorcycles. But since the tri hobbie started all of our purchases revolved around the ability to get a bike inside of it!
I'm still a little on the fence about racing this weekend but I'm pretty sure the smart decision is going to be not racing. My foot is feeling good, but I think running race pace hard could be too much too soon.
Good luck to the racers! |
| 2013-05-17 1:40 PM in reply to: Meulen |
Member 326 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Well, I had my physio appointment this morning and everything is looking good. Another ultrasound session followed by acupuncture. I have been given the go ahead to start running. Run every other day, walk 5 minutes / run 1 minute, and do 5 sets of this. Next week it is walk 4 minutes / run 2 minutes for 5 sets. Continue weekly progression until up to full 6 minute runs. Sounds so slow, but I don't want to re-injure myself so I am going to follow her directions. Meanwhile I continue to pile on the bike kms and swimming 3 mornings a week. I am looking forward to the long weekend this weekend (Monday, Queen Victoria Day here in Canada), where I can relax, do some yard work, and maybe see a movie. Debating on Ironman 3 or Star Trek 2. Good luck to everyone who has races this weekend. I will be down in Minnesota on June 8th for the Liberty Half Ironman distance tri. I don't know if anyone from this mentor program is going, but if you are, I hope to meet you down there. Dwayne |
| 2013-05-17 1:50 PM in reply to: Meulen |
Member 133 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Good Luck on your races this weekend Bill, Brian, Ken, and Robin. A last minute strategy question. This will be my 3rd time doing the OC Oly. The first year I just went hard the entire time swim, bike, run. I had a 3:01 and had nothing, I mean nothing left to get to the finish line. Last year, I did a strong swim, and changed my strategy on the bike to spin more on the first half (where ever I could) - still a hard bike, and on the run I paced my self more, but got stone calf during the run and had no power when I needed it. I felt good through out the entire race and felt strong at the finish, but my time was a 3:05. Uugh! I don't know if I have done enough Bricks to eliminate the stone calf for this year. Swim, I am decent at and not worried too much about it ( I have been 3rd out of the water for my AG for the past 2 years). I am most comfortable on the run, however not too fast. On a 10 K stand alone I should be able to pace between an 8:20 - 8:40 mm, but I am not super strong on the bike. It is by far my weekness. I feel I can make up the most time on the bike than anywhere else. Part of me wants to go hog wild hard on the bike and risk it on the run. The other part of me wants to just pace everthing so I am not dead in the end. However, I do want to get under 3 hours, I don't care if it is a half of a second. Let me know your thoughts and what strategies have worked for you guys. I appreciate any advice you can give me. Rita |
| 2013-05-17 3:26 PM in reply to: DeVinci13 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Originally posted by DeVinci13 Well, I had my physio appointment this morning and everything is looking good. Another ultrasound session followed by acupuncture. I have been given the go ahead to start running. Run every other day, walk 5 minutes / run 1 minute, and do 5 sets of this. Next week it is walk 4 minutes / run 2 minutes for 5 sets. Continue weekly progression until up to full 6 minute runs. Sounds so slow, but I don't want to re-injure myself so I am going to follow her directions. Meanwhile I continue to pile on the bike kms and swimming 3 mornings a week. I am looking forward to the long weekend this weekend (Monday, Queen Victoria Day here in Canada), where I can relax, do some yard work, and maybe see a movie. Debating on Ironman 3 or Star Trek 2. Good luck to everyone who has races this weekend. I will be down in Minnesota on June 8th for the Liberty Half Ironman distance tri. I don't know if anyone from this mentor program is going, but if you are, I hope to meet you down there. Dwayne Glad you are making progress Dwayne!! Follow the instructions and your run will be back before you know it! |
| 2013-05-17 3:34 PM in reply to: ritakandel |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Originally posted by ritakandel Good Luck on your races this weekend Bill, Brian, Ken, and Robin. A last minute strategy question. This will be my 3rd time doing the OC Oly. The first year I just went hard the entire time swim, bike, run. I had a 3:01 and had nothing, I mean nothing left to get to the finish line. Last year, I did a strong swim, and changed my strategy on the bike to spin more on the first half (where ever I could) - still a hard bike, and on the run I paced my self more, but got stone calf during the run and had no power when I needed it. I felt good through out the entire race and felt strong at the finish, but my time was a 3:05. Uugh! I don't know if I have done enough Bricks to eliminate the stone calf for this year. Swim, I am decent at and not worried too much about it ( I have been 3rd out of the water for my AG for the past 2 years). I am most comfortable on the run, however not too fast. On a 10 K stand alone I should be able to pace between an 8:20 - 8:40 mm, but I am not super strong on the bike. It is by far my weekness. I feel I can make up the most time on the bike than anywhere else. Part of me wants to go hog wild hard on the bike and risk it on the run. The other part of me wants to just pace everthing so I am not dead in the end. However, I do want to get under 3 hours, I don't care if it is a half of a second. Let me know your thoughts and what strategies have worked for you guys. I appreciate any advice you can give me. Rita An Oly bike is going to be a mostly hard effort in most cases. Since this isn't your goal race for the season, nothing wrong with experimenting some by going hard and seeing how the run feels. I am not talking an all out 100%, but something approaching 85 - 90% effort. This knowledge will assist you as your season develops . Good luck and I hope you blast your goal!! |
| 2013-05-17 5:29 PM in reply to: kenj |
Member 213 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Good luck weekend racers! I look forward to reading the great race reports. Todd |
| 2013-05-17 6:29 PM in reply to: kenj |
Member 133 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Originally posted by kenj Originally posted by ritakandel Good Luck on your races this weekend Bill, Brian, Ken, and Robin. A last minute strategy question. This will be my 3rd time doing the OC Oly. The first year I just went hard the entire time swim, bike, run. I had a 3:01 and had nothing, I mean nothing left to get to the finish line. Last year, I did a strong swim, and changed my strategy on the bike to spin more on the first half (where ever I could) - still a hard bike, and on the run I paced my self more, but got stone calf during the run and had no power when I needed it. I felt good through out the entire race and felt strong at the finish, but my time was a 3:05. Uugh! I don't know if I have done enough Bricks to eliminate the stone calf for this year. Swim, I am decent at and not worried too much about it ( I have been 3rd out of the water for my AG for the past 2 years). I am most comfortable on the run, however not too fast. On a 10 K stand alone I should be able to pace between an 8:20 - 8:40 mm, but I am not super strong on the bike. It is by far my weekness. I feel I can make up the most time on the bike than anywhere else. Part of me wants to go hog wild hard on the bike and risk it on the run. The other part of me wants to just pace everthing so I am not dead in the end. However, I do want to get under 3 hours, I don't care if it is a half of a second. Let me know your thoughts and what strategies have worked for you guys. I appreciate any advice you can give me. Rita An Oly bike is going to be a mostly hard effort in most cases. Since this isn't your goal race for the season, nothing wrong with experimenting some by going hard and seeing how the run feels. I am not talking an all out 100%, but something approaching 85 - 90% effort. This knowledge will assist you as your season develops . Good luck and I hope you blast your goal!! Good Take on it Ken. Thanks! |
| 2013-05-17 7:25 PM in reply to: ritakandel |
Expert 943 Highlands Ranch, CO | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Wow, where have I been? New website and all. Best of luck to Ken, Robin, Bill and anyone else racing this weekend!!! I will be cheering you on from CO. Saw the talk about cars. When my Nissan Sentra got totaled last year, I went for the small SUV so that I can put my bike in the car without having to take the wheel off. It is great not to have to worry about the bike on the rack, being exposed to the elements and being able to just put the seats down and lift it in and out with out having to remove anything. Happy Friday All! |
| 2013-05-17 7:38 PM in reply to: Kath2163 |
Expert 943 Highlands Ranch, CO | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Quick Question. I receive notifications when someone posts in this thread but I have never received a notification telling me that I have posted in the thread... until just now Is this happening to anyone else? Not a big deal, just curious. |
| 2013-05-18 5:12 AM in reply to: Kath2163 |
Veteran 169 Stockton-on-Tees | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed I agree with Kathleen - you have 2 days not near a computer and everything changes. It's weird - but I'll probably get used to it soon. Very best of luck to everyone competing today. It's pouring down in north east uk this morning so I admit I stayed in bed instead of getting out there. I did enjoy the lie in though so I think its been beneficial. However, I have just realized that i have about 131/2 weeks till the HIM I have entered. You can find details of it on http://www.functionalfitnessevents.co.uk/index.php/events?layout=ed... if you're interested. To me it looks v flat and safe..so I just have to sort out doing the distance. And I managed to have long chat with partner last night about what his and my perceptions of 'supportive' are. He says he doesn't mind me pursuing triathlon, but he doesn't want to do any type of exercise with me and he wishes me luck for races as long as he doesnt' have to get out of bed to come with me or hang around while I'm competing (which I have to admit..I do take a long time). So, my job is to get my head around this and not expect him to come with me. Once you are at a race and have sorted things out (I always get very nervous about getting my bike into transition on time - finding parking etc ) but once that's done I've always found both other triathletes and runners very friendly and supportive so i don't mind being on my own. So, I think we're sorted with that Like others i am really looking forward to hearing how all your races go. Jennifer |
| 2013-05-18 6:13 AM in reply to: Kath2163 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Originally posted by Kath2163 Quick Question. I receive notifications when someone posts in this thread but I have never received a notification telling me that I have posted in the thread... until just now Is this happening to anyone else? Not a big deal, just curious. I think that is new, I received some yesterday too. Hopefully a bug they will fix. Tough to learn a new site with the internet connection not being that strong here, but it is supposed to be a huge redesign with a lot of new features. Top it off, they changed FB too, I am lost! So, I will just focus on the race, staying cool and hydrated, and hoping not to fry tomorrow! Looking forward to meeting Robin this afternoon too! Good luck to the other racers as well!! |
| 2013-05-18 6:17 AM in reply to: jennifer65 |
Pro 5123 Canandaigua NY | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed Originally posted by jennifer65 I agree with Kathleen - you have 2 days not near a computer and everything changes. It's weird - but I'll probably get used to it soon. Very best of luck to everyone competing today. It's pouring down in north east uk this morning so I admit I stayed in bed instead of getting out there. I did enjoy the lie in though so I think its been beneficial. However, I have just realized that i have about 131/2 weeks till the HIM I have entered. You can find details of it on http://www.functionalfitnessevents.co.uk/index.php/events?layout=ed... if you're interested. To me it looks v flat and safe..so I just have to sort out doing the distance. And I managed to have long chat with partner last night about what his and my perceptions of 'supportive' are. He says he doesn't mind me pursuing triathlon, but he doesn't want to do any type of exercise with me and he wishes me luck for races as long as he doesnt' have to get out of bed to come with me or hang around while I'm competing (which I have to admit..I do take a long time). So, my job is to get my head around this and not expect him to come with me. Once you are at a race and have sorted things out (I always get very nervous about getting my bike into transition on time - finding parking etc ) but once that's done I've always found both other triathletes and runners very friendly and supportive so i don't mind being on my own. So, I think we're sorted with that Like others i am really looking forward to hearing how all your races go. Jennifer Sorry you aren't getting more support Jennifer, but compared to some that have posted over the years with spouses and significant others downright making it near impossible, I guess your partners approach is at least allowing you to do it. My wife is very supportive of my racing, but I do think at time my obsession gets to her. I try and train before she gets up, so we have our evenings and weekends together. Tough though when the weekend long rides get into the 5 or 6 hour range! She isn't an early riser by the way, so she attends my "A" races, but usually not the others. Best of luck!! |
| 2013-05-18 2:51 PM in reply to: jennifer65 |
Member 258 | Subject: RE: kenj triathletes in training - IM and HIM focused - Closed And I managed to have long chat with partner last night about what his and my perceptions of 'supportive' are. He says he doesn't mind me pursuing triathlon, but he doesn't want to do any type of exercise with me and he wishes me luck for races as long as he doesnt' have to get out of bed to come with me or hang around while I'm competing (which I have to admit..I do take a long time). So, my job is to get my head around this and not expect him to come with me. Once you are at a race and have sorted things out (I always get very nervous about getting my bike into transition on time - finding parking etc ) but once that's done I've always found both other triathletes and runners very friendly and supportive so i don't mind being on my own. So, I think we're sorted with that Like others i am really looking forward to hearing how all your races go. Jennifer Jennifer, I've been through some similar discussions with my partner, too. After several years (and with 2 small kids) I feel like we have come to a pretty good understanding. He doesn't really enjoy coming to my races, either, but on the other hand he's evolved into an excellent cook and he likes to help with all my gear and keep it in fantastic working order, which is not my strength. I just needed to let him support me in a way HE found enjoyable, and get used to training/racing on my own. This year we bought a camper so hopefully it will be easier for him and the kids to come with me to some of my races. Now he's just started to get into biking, so I am having fun learning how to support him (so far mostly training advice that he ignores. Good luck with your HIM training! I'm getting so nervous about the one I signed up for. |
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