Amschrod's Group - FULL (Page 18)

I think you did great on the bike. Technical courses are tough especially if they are a little crowded. Also, getting the pace on the bike right is not easy. You want to push it, but if you hammer too much it will really kill your run. You will get better with experience (even though you are already pretty darned good!!)



Good questions, and with Julius's race with an OWS coming up I have been thinking about it a lot, so get yourself ready for some rambling! About the wetsuit: They say that typically a wetsuit is good for an extra 10-20 seconds per 100 yards, with weaker swimmer's getting more benefit. That's because the buoyancy really improves your body position which is a big key to swimming faster AND more efficiently. It's tough to judge for myself exactly because of all the variables, but I am at least 10 seconds per 100 yards faster, so for a half mile swim, that's over a minute, so it is well worth the time improvement. Just as important, since it is more efficient, I feel like I use less energy so I come out of the water feeling great and ready to rock and roll on the bike.

As I mentioned, I have a sleeveless wetsuit because I just really hate having anything on my arms when it is warm, but for really cold swims I have the sleeves that I can add. Full wetsuits are supposed to be faster because somehow the way they make the sleeves it's supposed to make your pull stronger.

I also don't think it really adds that much time to your transition. What I do is as soon as I am out of the water, I unzip and pull the top down while I am running to T1 BEFORE I take off my goggles and cap so my hands are free. Then I take off my goggles and cap, so when I get to my bike I throw them down, then take my wetsuit the rest of the way off by stepping on it. It usually comes off really easily because I put plenty of bodyglide on my calves. I would say it adds 15 secons at most to my transition.

I am not familiar with a surf wetsuit, so I can't really comment there, but I agree with Kelly; try it out in a pool and see how it goes.



As far as the fit goes, I am sure your local tri shop can help you out, or if you try Promotion, I found them very helpful on the phone when I bought mine. Plus, there is a BT discount. 

I have lots more about the OWS, but I have probably already put you to sleep with my ramblings, so I will post again later or tomorrow

Anthony

Hey everyone, I threatened to bore you with more OWS stufff, so here goes

There have been lots of threads over on tri talk about open water swimming and how different it is, and how some people even freak out. I have only one natural ability related to triathlon and that is that I loooooove the open water swim, and have absolutely no fear of it, so I have a couple of things that I find are helpful for me. I would be very interested to hear Kelly's opinions as well, since experience is a good teacher, and Julius and Paula have there first OWS races right around the corner.

Some people have a fear of open water because of visibility or waves or whatever, but I really think most freak outs are physical. What happens is the face hits the cold water which causes you to gasp a little so you can't catch your breath, and then you start to try to swim too fast because after all, it's a race. But then you really start to get out of breath, and being out of breath in the water is bad! You know how hard it is to catch your breath if you over do it running, and in the water it's 100 times worse. So, that's what I personally think is the cause of a lot of people's trouble. Fortunately, this is very easy to avoid. Get in the water well before the start, get your face wet, swim a little to warm up, and get completetly comfortable in the water. Then, at the start, don't try to go out at your fastest, but do  focus on being smooth. Nice long strokes, with a good glide, and keep your breathing under control.

BTW, I hope I'm not scaring anybody with this stuff, and I am sure you will have no trouble. It's just that I have seen it happen to other people in races, and it's easy to avoid, so I just wanted to share my thoughts.

In my first couple of races, I was extremely dizzy getting out of the water. I'm talking just about falling down in T1, and taking a long time to get my balance and bearings. Then I got one of the simplest and most useful tips I ever got on BT. Earplugs. Yes. earplugs! Apparently, the cold water in your ear can upset your inner ear to the point that you get some vertigo. It affects some people more than others, and apparently it affects me more than most. As long as I have my earplugs, I am just fine.

Navigation and sighting are not my strong points. I have trouble lifting my head up when I am doing freestyle, because my neck is so inflexible. Sometimes I will switch to breaststroke for a couple of strokes just to get a better look. My last few races last year I tried a different strategy. Instead of avoiding people, I tried to stay more in packs and just follow everybody, and that worked out pretty well.

The swim in a race is always a lot of fun for me. You are on a pretty lake in a pretty park with a bunch of cool athletes, so it is really enjoyable. Plus I don't have to look at that STUPID BLAK LINE in the botom of the pool!

Anthony

I think all of your points are right on, Anthony.  I, too, LOVE the swim.  It is so peaceful once you find your rhythm. 

I totally agree about getting in before hand to get used to the water (it's always freezing around here), but I have been to a couple of races where they don't let you get in.  So as soon as my wave is allowed, I get in, duck my head under, and try to get used to the water as fast as I can (have I mentioned that I HATE cold water?).  I also make double sure that my goggles are on tight with no leaks.  I usually try to start the swim kind of off to the side, so I'm not totally surrounded by people at the very beginning.

I usually find that I start out a little too fast, and then have to remind myself to get into my rhythm.  I think about gliding and lengthening my stroke, breathing every stroke, and staying calm.  As far as sighting goes, I am horrible!!  Last year at my oly, the first half of my swim was way longer than it should have been because I found myself off course quite often.  At about the halfway point, I started to count every other stroke and then I would sight every 7 (actually 14) strokes.  I stayed on course after that with no problems.  This is also what I'm going to do this year, and I have practiced sighting in the pool as well.  I had to figure out that what worked best for me was to look ahead first then turn my head to the side and breathe.  I used to try to do it the other way and it just didn't feel right.

Another thing that you might come across is shallow water.  At my last race last year, it was shallow enough to walk for quite a ways.  A lot of people did that, but I found that it was more efficient for me to swim.  Ditto on coming to the swim exit.  I always swim as far as I can.

Also know that you can hold on to a surfboard, boat or kayak legally as long as it doesn't advance your position.  I've never had to do that, but I know a lot of people who have taken a little break if they started to feel a little panicked.

THanks for the info on the OWS.  I am not worried about the fact that its open water- just different than what I have done thus far.  Is it a wave start depending on your age group?  I bet there is a lot of kicking and splashing around at first- that part doesnt excite me too much.  I have no fear of water so at least I dont have to worry about that part of it.  I am still looking into a used wetsuit- thanks for the info on that too!
My family finally went home and I am eager to get back on track with my work outs.  I only managed 1 run this week- what a slacker!!  My body was happy with a few extra minutes of sleep in the mornings though!  Wednesday night Try Sports had a VIP night for members of their various teams.  The Mizuno truck was there fitting people for shoes.  It was pretty high tech.  I liked the pair they picked out for me but I just got new Brooks 2 weeks ago so I will hold off until next time for them.  We got a few free things including some Yanks- best things ever for your running shoes.  I bought a pair before my first race and a new pair with my new shoes- I will never tie again!   I also found out that I was in the top 5 for the "pace your race" competition they did.  You had to guess your times including transitions and a final time.  I was only 8 seconds off- I am a good guesser because I had no idea what to expect- it was good enough for a $50 gift certificate though.  Only 3 weeks until my big race.  I dont really feel prepared right now since I didnt do anything last week and I will be away for 4 days the following weekend.  I am taking my bike and plan on running- just hard to fit it all in with a waveski contest too.  I dont know how you guys do it with work and families too!
Happy Easter and have a great start to the week!
Paula

Happy Easter!!

I had a good, but tiring, weekend.  Three and a half hours on the bike (90 m. in spin class, the rest on the trainer) on Sat., and then a 2 hour run today.  The run went pretty well, but I still had some stomach issues about half way through.  I think it might have been from Easter brunch as opposed to anything I used while I ran.  Next week I'm going to treat lunch like a pre-race meal, and see if that helps.  THe good news was that my plan called for 90 m. at Z1-2 and then the last 30 min. at Z3.  I felt really strong the last 30 min. and all of my mile splits were lower during that time. 

I'm sitting in front of the fire now, with my compression socks on, and I'm about to dig into a bowl of mint chocolate chip ice cream with some Easter M&M's on top (I'm taking a ding today for the sugar challenge.)

Have a great night!

You guys rock!!  What a lot of time you are putting in these days.  I totally admire you for it.  I finally made it to the Y for a swim this morning.  I havent been in the water since 3/30 so it was a good thing!  I didnt follow the work out that was planned so I could make sure I could cover the 750 that the next tri has.  I think I did ok- I was tired but it was definately do able.  I did some other stroke work since its been so long since I have been in the pool.  I did find something interesting.  When I forced myself to breathe every 5 strokes instead of every 3, I swim MUCH faster.  I think that is a good way to gain some speed- kinda like a track work out in running.
Keep up the good work!-
Paula

Hey there! Sorry I haven't been around for a few days. Between being busy at work, making sure everything is done for April 15th, and some computer problems at home, the time just kind of slipped by

 

YES!! Rythym is the key! Just get in that groove and cruise. 



Absolutely right. If you can't swim a little, at least get your face wet so you don't get that initial shock.



Again, I totally agree. The voice of experience
 


I also count strokes to make sure I sight regularly.



Same thing for me at Finger Lakes 2 years ago. Definitely swim as much as you can. Walking through water is too hard on your legs, especially when you are going neeed to push them hard on the bike pretty soon.

Anthony

Yes, Wave start determined by age group. Now that I think of it, every race I have ever done has had separate male and female waves. Also, different waves are generally given different color swim caps, and it always gives me a good feeling when I pass someone from the wave in front of me. I don't feel bad when I get passed by someone in the wave behind me, because some of those "fish" really motor in the water!

Like Kelly said, you can start a little off to the side so you aren't in a big crowd at the start. I've never really had an issue with contact, though. Just the occasional accidental bump.



A little extra sleep once in a while feels great, doesn't it? Yanks are great, and they really make T2 quick. Winning a $50 gift certificate is very cool!



I wouldn't worry about missing a little time. I don't think it will affect you much, especially considering you are a pretty darned good athlete, in case you haven't noticed

Anthony

Busy busy weekend for you. Good job negative splitting your run even with stomach issues. It is a wonderful thing when you feel strong at the end of a long run, isn't it?



Yummy! I rarely eat ice cream, but mint chocolate chip is my favorite, especially with hot fudge sauce

Anthony

Isn't this one of the main reasons for running???

Hey all,
   Just got in from a fun time.  We had a camp/cook out at a friend's house last night and paddled 13 miles on a river today.  It was nice to see old friends and meet new one.  Also nice for a little cross training.  I dont think I can consider my nearly 5 hours of paddling a swim work  out though (  Guess I will have to go to the Y tomorrow anyway.  I had a nice bike ride yesterday morning- only 2 of us but had a few good intervals in there.  I also got out on my waveski for the first time since september.  Also great cross training.  My back was a little sore- just a reminder of how much I have been slacking on the abs lately.  We have a waveski competition this coming weekend so it was good to get some time on the waves.  Hope everyone had a great weekend.  Spring is officially here I think!
OH- one of the girls who paddled with us did Ironman FL in 2006- it was cool to talk to someone who had been through the "big one"  and get some more insight on the sport.
Paula

Kayaking looks like fun, and I would like to give it a try. A couple of years ago, there was a tri around here where instead of a swim, it was kayaking on the Hudson. 



OK, I have to admit, I had to google waveskiing. Pretty cool!! Can someone who is pretty uncoordinated like me do it? Keep in mind that I was never able to stay on a skateboard for more than a couple of feet



Sure sounds like you had a GREAT weekend!

Anthony

I had a pretty good weekend, too. Managed to finish a good week of training, and finish up some yard work as well. Did my first brick of the year today. Just a mile run after my 40 mile bike. The first couple of 100 yards were a little tough, but then I actually felt pretty good.

It's warming up here a little, which is good, although Wednesday morning there was actually some hail for the first 10 minutes of my ride. It kind of stung hitting my face, so I was glad when it stopped. I don't mind riding in the rain, but that was a bit much!

Anthony

Hi, guys!!  You will all be happy to hear that I have finally ridden Buttercup outside!!  I wrote about it in my blog, if you want to check it out.

http://trimommylife.blogspot.com/2009/04/buttercups-adventures-beyond-trainer.html

Alright!! Congratulations on getting Buttercup outside! I read your blog and liked it. It was a nice little pick me up after a long hard day. Glad you figured out the small ring, big ring thing. Getting the saddle right can be tough. I went through a couple until I found one I liked. Position can also effect saddle comfort, so if you get a chance, maybe have your fit double checked.

You are not the only one who has trouble eating and drinking on the bike. For water I use a camel-bak water bottle that has a bite valve, and a straw that goes to the bottom of the bottle so I don't have to tilt my head back.

Going fast is FUN!!. When is your next ride outside?

Anthony

Glad to hear Buttercup got to make a maiden voyage outside.  Must be warming up finally for you guys.  I made it back to the pool today after a week off- It was tough, I am SLOW compared to the lady in the lane next to me but feel that I can cover the distance that I need to.  We are off to Florida after work tomorrow, the water is much warmer there so I am looking forward to my openwater swim practice.  Guess I will just walk 1/2 mile down the beach and swim back.  I wish I had my wetsuit but had to send it back- too big.  New one better be here by next weekend!  I cant wait for a little vacation.  We were going to take the bikes but not enough room in the truck.  I will just run and swim and waveski.  Have to hit the bike hard early next week.
Have a great weekend everyone!!!
Paula

Paula, I hope you have a great vacation!!

I was able to take Buttercup out on the road today, and got in 38 miles!  It was a pretty hilly course, and it felt great.  I can't wait to race!!  I still have a lot of work to do...I really think the bike leg is where I can get the most improvements, and as I get used to the new bike, I think I will get faster.  Today my avg. was 16.5 mph, so not bad, but it could definitely be better.  For most of my races last year I was around 17.5 mph (sprint and olympic), but it's still early in the season.

It felt so good to ride outside with the sun on my face!! 

Have a great weekend!

Whew,  Just got in from our mini vacation.  My husband couldnt sleep after a long nap yesterday afternoon so we left at midnight and got home a little bit ago. We had a great,much needed relaxing few daya.  The waveski part was not so good- I couldnt even make it out past the breakers for 2 out of my 3 heats- The conditions sucked but what a work out!  Even my husband couldnt make it out once so I dont feel so bad about it.  We got some nice raffle prizes which helped make up for driving 9 hours for crappy surf.  Unfortunately we did not win the trip to Costa Rica (.  I got a 4 mile run in yesterday, crap load of paddling against the wind and current but no open water swim like I wanted.  On an interesting note, we went paddling in the Indian river and saw skates,  2 dolphins feeding on bait fish and swimming very close to us and the coolest thing ever- Manatees!  They came right up to the kayak and wanted to be pet- even belly rubbed!  I have to admit I was scared at first- I know they are docile creatures but they were bigger than the kayak I was in and have seaweed growing on them.  There were probably 5 of them but only one was supper friendly and seamingly wanted us to pet him.  Also, manatee poop is very stinky!
Kelly- great ride!!  I am jealous, I know you are psyched to  be riding outside on buttercup.  Sounds like the weather is cooperating too!
Have a great week- Busy training for me this week.  5k on sat and a tri on sunday!
Paula

Nice riding! I saw in your blog that you switched your saddle and were more comfortable, so that is good news, too. I think you are right about getting the most improvement bike leg. Keep riding and you will get even better!

Anthony

Sound like a very nice weekend. Seeing the manatees up close like that sounds pretty cool!

So, we have a big weekend with 3 of us racing!!

Paula is doing a 5K on Saturday, and then her first OWS tri on Sunday. Everyone seems to love the White Lake races. You are going to have a great time and you will rock!!

Kelly has her 10 Mile Mountain Goat run, which looks like a great race too. I checked the web site and there are a couple of "little" hills  Just remember, what goes up must come down!! You have done a lot of good run training the last month, so you are gonna rock too!!

I have my first multi sport race of the season on Sunday; a 2/14/2 mile duathlon. It's a fund raiser for memorial funds for some NYS Troopers that were killed in the line of duty, so it's for a very good cause. Short, but the bike is a fun course with the first 10 miles mostly down hill, and then about 500 feet of climbing in a mile and a half. This is a "recovery" week for me so I'm feeling pretty good.

Have fun, everybody!!

Good luck in your races folks!  You have been training so hard I bet it will feel good to test yourselves a little.
I am excited about my races, the 5k is no big deal- just going to run it by how I feel and not kill myself for sunday.  Sunday should be good.  Of course us novices go last so I have to wait around a bit but it should be cool.  Tons of people that I have met in the last few months are doing it so it will be cool to see familiar faces.
Race hard and HAVE FUN!!!- I expect full race reports asap!
Paula

Hope everyone had great races this weekend.  I know I am ready for a (another) nap after this weekend.  Saturday's 5k went well.  I had planned on just running it at about 9 min miles, take in the scenery and have fun.  One of my coworkers and I were going to run together- he hasnt been training due to a trip to Europe this month.  Well, poor Mike doesnt know about the competative side in me that would not allow me to "just run".  We ended up finishing in about 26 min.  I did not stay for the awards but I think I got first in my age group- who'da thunk it?
The triathlon today was a little more grueling.  Again the novices had to go last- about 56 min after the first wave.  The Open water swim thing was much harder than I thought it would be.  I got tired really fast- forcing me to breast stroke a lot which is not very efficient for me.  I didnt get freaked out or anything, just tired.  It was definately a mental day.  T1 wasnt too bad, long run from the lake, I was tired and had a lot of grass on my feet but no big deal.  The bike was a 2 loop course around the lake.  Crazy head wind for a few miles.  I felt I did better managing my speed when I wasnt getting pounded by the wind then in past races.  The run was horribly hot.  I didnt have much in the tank left either.  I think I would have been able to run a lot faster had I not raced yesterday but I still wouldnt have changed anything.  I ended up taking second place in the Novice division.  I know know any of my times yet but will get them on my log as soon as they are available.  I gotta say, this is such a great sport- everyone is so fun, nice and supportive.
Thanks again for all the support you guys give- it means a lot!
How did everyone elses races go??? Details folk, give me the details!!!
Paula

Paula, great racing this weekend!!  Not too bad to place in your division in both races.

The Mountain Goat went really well for me today.  Last time I did it (2 years ago) my time was 1:44:12.  This year I felt much stronger.  I started out a little fast, but everyone was passing me so I felt like I was going slow.  I finally got it under control after the first mile.  I saw my husband and kids just a bit after mile 2 which is always great.  There are several tough hills, but the one that scares me the most is around mile 6--Colvin St.  It's long and steep.  I had already decided that if my HR got too high I would walk, so I ended up walking the last 10 yds. of the hill, which I feel was a good call.  After that, my biggest mental hurdle was over.  There was one more short and steep hill which I ran up with ease, and then I picked up the pace for the last two miles.  My time was 1:31:47!!  Here are my splits:

1	08m 47s	1.00 miles	08m 47s /mile	168	190
2	09m 30s	1.00 miles	09m 30s /mile	180	190
3	09m 32s	1.00 miles	09m 32s /mile	181	188
4	08m 50s	1.00 miles	08m 50s /mile	174	184
5	09m 04s	1.00 miles	09m 04s /mile	174	183
6	09m 35s	1.00 miles	09m 35s /mile	176	184
7	09m 46s	1.00 miles	09m 46s /mile	176	189
8	09m 24s	1.00 miles	09m 24s /mile	176	188
9	08m 28s	1.00 miles	08m 28s /mile	174	183
10	08m 24s	1.00 miles

I'm very pleased with this race.  I ended up 60 out of 123 in my AG, so I feel that is pretty representative of my running skills at this point.

Thanks for the support and good vibes I know you guys were sending.  Anthony, how did your race go?