Razorxp & KC Mentor team RFP CLOSED (Page 18)

Hey Team - hope the day is treating you well. We have some nice weather here today so that is great. Got a bike, a short transition run immediately after the bike and a decent swim in today. Now I am going out in the yard to do a bit of work and hopefully hit some golf balls before I bbq I nice big steak for din din. Got to say - it has been a great day!

Brian - wish I could help you on the swim questions, I am sure someone will be able to. Enjoy your date tonight!

George - awesome running my friend - you should be bragging - keep it up and keep us posted - WAY TO GO!

Enjoy the rest of the day everyone.

KC

Hey Deb - got the car back $998.00 dollars later  ouch! and it is running great (it better). Just an FYI - I am also real bad with forgetting to apply the sunscreen but have made a promise to myself to get better at it. Any suggestions for real good product that won't wear off to quickly and can be applied before an OWS and will last for a run and a bike?

KC

KC - I am normally so good with sunblock. I use it every day / 365 on my face and neck. I just got caught completely off guard by the warmth yesterday and last minute ditched the outter layer. Stupid mistake. It will likely be my first and last burn of the year.

As far as sunblock.... I LOVE 'Coppertone SPORT'. It comes in a spray, a cream and a stick. I have a stick in my bag, in my car and in my sports bag. Makes it SO easy to swipe over your face. Love the spray for larger areas. It's also sweat/ water resistant so you can put it on before a race and it'll stay there. Just wait until you've been body marked, then spray, otherwise the body marker will be sliding all over your skin. (Spoken as a volunteer who has done the slippery body marking thing)

ETA - $998????!! wow. Yeah, it'd better run well.

With that workout You could always cut the warmup and cool down alittle short.  Beyond that if your really short on time just cut everything in half.

Don't worry - stay positive and relaxed - you will be fine and race day will be a completely different story.

KC

That is why we practice Jen. You did not vomit - so now you know you won't. I would kill to do 800 OWS right now. Hang in there, you will make it!

"Where does the power come from Jenny, to see the race to it's end, to win the race - it come from within"

I know it sounds corny - but you can do it!

KC

Good Morning All

Wow so much going on right now it is hard to keep up.  My times and distances are increasing since the back injury with little to no discomfort.  I got this toe thing going on, but for fear of being banished by coach , I will make due.  Off for a morning ride before church and then all day with the family.  Have a great day everybody.

Good Morning Team.

Happy Easter

Another rainy day here in southern Ontario - oh well.

Charlie, I found this article about retrofiting a road bike with aerobars - hope it helps.

http://www.triathlete-digital.com/triathlete/201105?pg=88#pg88

Court - awesome to hear from you and I am so glad you are feeling good (except for the toe thing?) - have a great day.

Have a great day everyone.

KC

KC - Thanks, I will definitely be bringing my bike to an LBS to get refitted with the aero-bars.  When I was fitted last year it made a huge improvement on comfort that I am afraid to change anything without somebody who know what they are looking at.   That article mentions changing seat post.  Have you guys done that when adding aero-bars.

Happy Easter all, enjoy the day.  I am taking the day off to rest my sore knee a bit.  Want to be ready for my hilly 10 miler next weekend.  My longest race to date is a 5K so this will be a big deal for me.

Hey Team.

Hope you all had a great day.

The College pool was open today and I was able to get a nice swim in this afternoon before my Dad, Mom and I went to my sisters for dinner. Had way to much to eat and feel like a stuffed pig LOL. Oh well, I will start working it off again tomorrow.

Charlie - sorry, can't answer the seat post question but I bet your bike store will be able to if someone here can't.

Enjoy the rest of the day everyone and have a great week.

KC

Did you count that delay in getting started as part of that hour?   If so, forget about that. Bang, you're off.  Keep your head down, your butt up, and go, go, go.  Pace yourself to make the 800.  You'll be surprised what a little adrenaline and a wetsuit can do in combination.  I started swimming as a kid, then on the HS swim team.  I was worried about open water. But I honestly dislike pool workouts and love open water now because I can get into that tempo of stroking several times, sighting, stroking several times....  No need to keep turning every 25.  It honestly will feel good to you. Let the fast folks take off so they don't run over the top, let the insanity get out ahead and then swim, swim, swim.  Enjoy the moment.  It really is awesome. You'll do great.

Aero bars are the cheapest speed you can add.   Check the websites for brands like Bontrager or Profile Design.  I think you'll find that the size you have are a new standard.  Many companies sell shims to make their aero bars fit.

Also, don't accept pain as something to expect with aerobars or the aero position.  People kept telling me top live with it and I finally went to someone, held a gun to their head and said fix it.  No more problems. (All true but for the gun.)  They had me far too aggressively fit, dropped too far.  By 25 miles I was in agony.  I finally got a bike fitter who is a friend to understand I have to be comfortable tor 112 miles and get off the bike and run a marathon.  He raised my front end up, I gained speed (you go faster if you are pain-free)  and was fine for my half Ironman.  I'm sure it will be great for the IM, too.

Brian: nice run and way to get that horsepower up!!!  too bad you don't live by Tim he is in a band that plays most weekends.

Court were just happy to see your back training.  What is your toe issue? Hope its nothing too major.

Charlie there are pro's and con's to adding areo bars to a road bike.  I have a roadie with them but the problem is you still never get the right tri geometry (ie more forward).  As Scott says bike speed is all about comfort, you can be super areo but if you sit up to stretch your back out every 10 mins you loose everything. 

That is great news - Keep up the good work.  Don't worry about your pace.  You might want to try doing one of your runs during the week shorter but faster just to get some speed.  Eventually once you a really comfortable you can think about doing some speed workouts on the track.

I have always gotten hurt during end of marathon traing but this year I stcuk to running SLOW on my longruns to build endurance.  it was weirs at first but it made the biggest difference.  Previously I would do my long runs at 8:30/9:00 pace but this year I did them at 11:00.  I mixed in some tempo runs and speed workouts but it really makes difference.  So if you are looking to build that endurance never worry about your pace - its more about the time and perceived effort or heart rate.

Finally got a run in today after 1 week of being sick.  I was feeling better on friday but decided to lay off working out since I had a show Friday night and knew it was gonna be a late night.  Did the same on Saturday as I felt almost 100% back to normal today.  Did 8 mile run at race pace 9:00/mile.  HR was little higher than I would have liked to see but I got in my groove around mile 6-7 so hopefully I didn't lose too much last week.

On a side note does anyone use the Garmin Virtual Partner feature?  I have had my Garmin 405 for over 2 years and never used it and did today and am mad that I never did before.  I set it for my 9:00/ mile pace and it kept me right on pace for the whole run.  Finished 8 miles at exactly 9:00/mile pace.  For my marathon on saturday it will be like having my own private pace group leader -haha.

Sounds like everyone got in some good training, even with the Easter holiday.  25 mi bike today at 18.9 mph, fastest yet.  Felt pretty good!  2 mile run after.

Nice after a rest day (which wasn't rest...walked all around the Memphis zoo with the in-laws and nephews).

Hopefully will be able to wake up early to get in a run tomorrow.

Good Morning Team.

Tim - nice to see you back up and feeling better! I don't use a Garmin but I am thinking about getting one - any suggestions on make/model etc.

Have a great day everyone.

Golf and Run for me today (if it does not rain).

KC

Mary - That's blazing fast IMO.  I am still struggling to avg 16 MPH.  I'll get to 19 - 20 but likely not this year.  Nicely Done.

Nice brick Mary.   

Got a kudos from the coach on my testing.  FTP is up beyond peak last year already.  The VO2 results were better too (though I'll never be a sprinter.)  Easy week on the bike to recoup.  Periodization, you know.  Will swim and run as usual.  Start to stretch out again Saturday.  I had a good test Saturday, 6.5 mile run for a brick, then a recovery ride yesterday for 35 miles by two lakes.  Easy ride but whenever I saw someone ahead, I slowly reeled them in without breathing hard. Real confidence builder that for a 59 year old. 

Y'all have a great week.

ice.

Thanks Charlie - do you swim with it? I know you can't use the heart rate monitor when swimming but how about the watch?

If you want swim with it look at the 310 it is theonly waterproof one.  My 405 sucks since everytime it gets wet even from my sweat the bezel freaks out and you lose control of the functions.  I have to lock the bexel and just use one screeen.  It works but it is kind of a pain in the but.  Supposedly last year they fixed this but I haven't heard anything.  The 310 is kind of bulky but I see alot people wearing them.  I bought the 405 becasue it was the closest size tot regular watch.