Dominion's Sprint/Oly Focus Group - OPEN (Page 16)

There are two approaches I take when encountering the kind of hills you are describing.  One would be to maintain effort.  This usually requires shifting into an easier gear, staying seated (preferably in aero) and just spinning up the hill without any major changes to your effort.  The second would be to attack the hill by maintaining the current gear (or not shifting as far to an easier one) thus increasing your effort.  This may require standing and pushing hard to clear the hill fast and then back to a seated aero position to recover on the downhill.  Which approach I choose usually depends on the situation.  In training I may push hills early in a ride and "sit in" if its later and my energy levels are lower.  While racing I may push a hill to make a pass or drop someone, or may sit in if it is later in the ride and I am thinking about saving my legs for the upcoming run.

As far as a down slope coming into another hill, yes, I almost always try to build a little momentum.  I think that is common practice.  

Take the time off to refresh mentally.  Maybe a run or two like you are considering just to keep the neurons firing, but get away and enjoy the time off from training.  That way you will be refreshed and hungry to get back at it on your return.

So I spend a little time yesterday afternoon practicing my flying dismount for coming into T2.  Now I have never done one before, always just stopping the bike short of the dismount line and getting off conventional style.  I felt like this was an area where I could save a few seconds by learning a new skill.  Plus after seeing it up close in my last race (as a guy I had just passed at the end of the bike leg, came up and flying dismounted right back past me as I climbed of my bike) I decided it was time to step up.    It took me 5 or 6 times to get it all worked out.  The biggest problem I was having was what to do with my right arm.  It always seemed to be in the way of my right leg coming up and over.  Eventually I figured out that sitting up as straight as possible and putting my hands on the aero pads gave me the most upright posture and got my arm high enough out of the way to swing the leg.  All in all I did it about a dozen times gradually getting a little faster.  I even had the confidence to call the kids out to the driveway to watch the last one.  

Now the question is do I pull it out for the first time ever in competition at Age Group Nationals next weekend?     #Pressure

If you don't feel comfortable with the swim, drop down to the sprint.  As you say, it will give you a good chance to compare to where you were last year.

Originally posted by marriedthepoolguy Hey, Chris! Don't suppose you are doing the tri at Veterans state park this coming Saturday? I'll be there. Between travel and pnuemonia I'm not expecting to perform well, just needed a goal to keep my rear in gear. What races are you planning to do this fall?

Nope, Milwaukee this Saturday. 

I'm doing the two races in Clarks Hill on September 6th and 7th.

Last year I was able to get my feet out of the shoes before dismount, and my goal this year was to get the flying mount and dismount down.  I finally got around to working on it.  After getting the feet out, it didn't take too much to go the extra step to swinging the leg over.  I haven't started working on getting my shoes on, while on the bike.  Maybe for next year?

Don't go out too fast on the swim.  

Mentally rehearse your transitions.  

If something does go wrong, keep  moving and don't dwell on it.  

If you get to the second half of the run and still feel like you have something left, then go hard...don't leave it on the course.  

Stay focused and when things get tough, tell yourself that this is what you have trained for.  This is race day.  This is what it's all about!

Look around during the race and take it all in.  Live in the moment and have fun!

Scott, 

It's really hard to say, everybody's dimensions are different, but I would say at 6'1, you are probably more suited for the 58.   I would suggest just riding it.  The seller will let you take it for a ride or two right?  

When I say ride it, I don't mean go down to the end of the road and back, I mean take it on a real ride, at least 20 miles.  See how it feels, how it fits.  Are you comfortable on it in aero for an extended period.  Does it feel cramped at all or do have plenty of room?  If it feels right, you will know.  If it doesn't, don't try to force it or convince yourself that you can "make do".  If it's too small, it's too small.  Move on and keep looking, you'll find one.

I'm currently sitting in a hotel in Paducah, KY.  We'll make it on in to Milwaukee tomorrow.  

Reality is setting in.  

A lot excited, a little nervous!

Thanks Randy and good luck to you too.  Let us know how it went as soon as you get the opportunity.

Here's a few photos I took today.

Swim Practice

The Shiv ready to spend the night.

The finish chute!

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