Team No DNF - FULL (Page 17)

I'm good with this.  John, you on board?

Porn star, huh?  I was thinking more along the lines of child molester.  :D  I'm actually hoping for a repeat of Game 5 for tomorrow night.

Sure, why not? Although, you only get one game like 5 in a series.

John

Oh, there are going to be some hurting triathletes...

Damn, you were fast on that one!! I was just coming on to post. Congrats to the Pens.

The only thing I ask is that you let me do whatever workout you design AFTER my race. This is supposed to be a taper week for me.

Heh. I watched most of the 2nd and 3rd periods from the trainer, and was on BT when they ended the game. Damn but Fleury came up with some HUGE saves at the end. I think he got a tiny piece of the one that hit the crossbar.

Soon as it did hit the bar, though, I knew the Pens had it. Shots like that are either dealbreakers or gamesavers.

Props to the Wings though, they are consistently a good team year in and year out, and that's not easy.

And yeah, it'll be after your race.

John

Hey, I'm out of commission for a few days. Went to the Dr and he gave me antibiotics -  because  my tri is in 2 weeks. Body aches, throwing up, nasty chest cough. Really out of it.

Booked my wetsuit today for Welland. Will go try it on tomorrow.

How are you all doing?

Fi

Dang. Get better, and don't worry, it won't affect your times too much, you're in your taper week anyway. Lots of rest and fluids!

John

Well, what can I say.  Congrats to the Pens for a very well played and coached 7 game series.  It definitely showed that they wanted it more than the Wings.  I'm not going to make excuses or blame it on the refs or Bettman for handing the cup to them.  I am disappointed in the way the Wings played for games 3, 4, 6 & 7. 

Now that I'm back to some sort of normality (back from camping), I can get back to some serious training.  I've got 5 weeks before my first race.  I was able to get out and put close to 20 miles total on my MTB, including one trip for 14 miles on dirt roads and 5 miles of single track.  WOW!!!  I have a whole new respect for MTB riders.

OK John, lay it on me.  I'm ready for whatever workout you plan to dish out. 

Wow Jenna. Love your pic. You look fantastice! Never mind that you just had a baby. You look amazing!!!!!!

Fi

I hope everyone's doing well and having fun with their training.

The baby hasn't been sleeping well the last week and a half, so I've been up in the middle of the night a lot.  So that really cut into my early AM workouts.  My body works great on 6 hours of sleep, but not less, especially if it's broken into 2 chunks.  He slept through the night again last night, but didn't nap yesterday.  So since I was up from 4pm Sunday until 10:30 Monday night, I took this early AM off as well as last night.  No sleep dominates HTFU-ness, I've found.

Back to the grind tonight and tomorrow AM though, if all goes accordingly.

Aww, thanks! That's a picture from one of the other competitors wives. I was running out of T2 in front of her husband and got into the shot - so I just cropped him out.

How's it going with the divorce? Have you got your eyes on a specific bike yet??

Ok, lets start getting everyone ready to be able to train on their own and figure out how to build/adapt their own training plans.

Threshold testing. These are tests designed to see what your current level of training fitness is, and allow you to base your training off of real numbers rather than a chart that says "Oh, run 4 miles at RPE 3."

Example - Swimming threshold test, you can either do a T30 test, where you just swim as far as you can in 30 minutes, or a modified version of this. I really like a 3x300 on :15 second rest interval. Basically you do a warmup, and then 3x300 on the given rest interval. The goal is to swim the 3x300 as fast as you can, but keep all the times within 5-10 seconds of each other.

So, if you go 6:00 for the first 300, then 7:00 for the second, then your first one was way too fast, and you have to repeat the test in a couple days. A good result would be something like 6:18, 6:24, 6:19. This would give you a threshold pace of around 2:00/100m. (You subtract 2-3 seconds per 100 less than the test, so a 300 Tpace would be around 2:07, a 100m Tpace would be right around 2:00/100.)

Now you can take that and start designing workouts.

Threshold workout, is at or just below your Tpace (threshold pace from above), on short rest. So with the above numbers, a set of 10x100 (10 100m swims), with a goal time for each 100 of 2:00, with a rest interval (RI) of 15 seconds would be a good threshold pace workout.

You might see this written as 10x100 on 2:15, which means you have 2:15 to do the 100 and rest before the next one. If you find yourself having 25, 30 seconds rest each time, it means you've gotten faster and you need to redo the Tpace test. (It should be repeated every 5-6 weeks anyway).

Sprint sets would be faster than your Tpace, with long rest so that you know you can make every interval. So with the above numbers, you're swimming about 58 seconds/50 at Tpace, so a :50 50 would be a sprint pace. A set using these numbers would be:
10x50 hold :50, 1:30 RI. This means 10 50's, each 50 at or under :50 seconds, with a minute and thirty seconds rest in between.

Threshold sets are designed to increase the amount of time you can spend at or near race pace (endurance). Sprint sets are designed to make you faster. So if you combine the two decently, then you both increase your fastest pace, and increase the time you can spend at or near that pace. You also need distance base workouts as well.

The theories are similar for both cycling and running. There is a site (I think it's called bryanmac.co.uk or something like that, I'll find it) that has a lot of different threshold tests you can do for various sports. Using these in conjuntion with the premade training plans on here can get you a long way towards being a fast triathlete.

John

I can't drink on the bike! I keep trying and failing miserably. I can't even get the bottle out of the cage. It wasn't a problem at the try-a-tri and I don't think it will bother me too much on Sunday (although it would be nicer if I could do it!) - but it's getting to be a problem on longer rides and with me looking forward to the OLY.

Do I just keep practicing? Is there a trick to shifting my balance or something that I'm missing? I don't have a trainer to practice indoors, and I don't think that would help anyway because my problem is that I start swerving all over the road whenever I move my hands off the handlebars. I was thinking of getting a Camelbak, but was told not to because of the extra weight and causing potential back problems? I still don't have aero bars either, but maybe I should just pull the trigger there and strap on a Profile Design aquacell or something?

The aerobars and the aqua cell are a good solution, as is the camelback. I wouldn't worry too much about back problems unless you are predisposed to them.

As far as the bottle cage, is it on the seat tube or the down tube? The down tube (Coming from the headset to the bottom bracket) is easier to work with. You just do it as a progression. When riding, take one hand off the handlebars. Just ride like that for a ways. If you swerve around, either you are really gripping tight, or off balance. When you can ride one handed, reach down and touch the water bottle. Don't pull it out, just reach down and touch it. When you can do that consistently, work on pulling it out and putting it right back in. Don't drink, just in and out. when you have that, you can work on drinking.

Oh, one other thing. It's much easier to ride one handed with your hands on the top of the bars, and not in the drops. Closer to the center of balance.

John

Ok, where is everyone? John

Hmm, they're probably at work.

And I'm going to bed now.

I hope everyone has a great weekend.

Hi
Still sick. Problem is if I exert myself I have so much fluid in my lungs that I can't breathe, I just weeze. Got a puffer now.
GOing out to watch the Guelph Oly on Sunday. And hope to get a run in that afternoon.
Not sure what I should be doing training wise now I'm in my last week before my TAT on the 28th.

How are you all doing?

Fi

Its been a crazy two weeks with soccer ending, high school lacrosse playoffs and school (I teach) coming to an end. Its finally over and now I can do what I've been excited to do, just train all summer long. woo-hoo! Hope people are getting better weather, its been raining non stop here in Maine

I've been on a taper week and am starting to get antsy about Sunday. I'm nervous about the swim and that I haven't been doing enough this week in general. I also would really love to just relax tomorrow, hit a yoga class, pack all my gear, and go to bed early - but my family is coming to town and I'll be go, go, going from the time I wake up until the time I collapse in the evening. I kinda just want the race to be over already, even though I was really looking forward to this one!

Have a great race this weekend Jenna. 

Next weekend it'll be my turn.

good luck Jenna!

Go get em Jenna.

Hey, when I set the rules for this forum, I thought I said no getting sick?!? Get better!

Good luck in the race, Jenna, you'll do great! Have a great time and kick some boohtay!

John

Good luck with your race today.