JohnnyKay and Fred Doucette's HIM/IM focused Mentor group-CLOSED (Page 18)

Have you tried playing around with this at all and measuring what the difference is?  I remember reading some older threads with people debating about shorter pull vs. longer (i.e. past your hip), but can't remember if anyone talked about experimenting and what it did for them.

We actually had a break in the rain and I was able to get outside. Had enough time for a two hour ride and 30 min run. I was able to practice my nutrition which was a relief. I took a swig from my gel flask (raspberry hammer gel) or heed every 20 min. Also drank all of the water in my water bottle. That is good for me - I am prone to forgetting to eat or drink. I'm not planning on heed for the race though so I'll have to change that next time. It was just what I had at the house.

I did not have anything to eat or drink during the run but it was only 30 min and I felt fine. Except for the rubber legs. Does this ever go away or am I still riding too hard? I get off my bike (and I tried really hard to keep it all RPE 2) and feel like my legs are rubber bands. My feet were hitting my ankles, I swore I was going to trip myself. It got much better as I kept running but man I hate that! I was hoping the tri bike would help my legs feel a little better during the run.

Here's Jesse Kropelnicki's take on it -- http://kropelnicki.com/?p=249

I've been working with him on my swim stroke.  I had two analyses in the last 4 months if you're interrested in seeing them.

Yet another challenge to my training:  This is an email I received today from our apartment manager.  Wow!  To make a glass fall out of a cupboard in the apartment below me is a compliment to me!  Anyway, I apologized and am moving my trainer set up to the garage.  I sure miss the gym I had in my previous house....

Anyway, the rain held off and I managed to bike outside this afternoon.

Hi Jim,


How are you? I just wanted to let you know that the gentleman below you is having a little trouble with the noise and vibration the running machine is causing again. He has been very understanding and I know you have told me you do not want to bother him, as well. He will not call you or knock on your door because he understands he is living in an apartment. They are moving out in 6 weeks to live in a retirement community. What happened the other day is..while you were exercising a glass from their kitchen cupboard had vibrated out of the cabinet. They had the door open, but that is not the issue. It seems the machine is right above the kitchen area, it is loud and causes quite a noise/vibration problem

Everyone thanks for the input on the tires. From everyone I heard Continetal Grand Prix 4000 and the Michelin Pro 3's are the tires that are prefered. I went with the grand prix's so I am excited to try them out and see how they work.

I would print that email and stick it to the fridge!

Fred Doucette - 2011-04-25 4:05 PM

docswim24 - 2011-04-25 8:42 AM

Fred Doucette - 2011-04-25 5:05 AM

Twas' a big week for me last week. This is a recovery week. I need to mend a bit after running 35 miles.

Who's racing in the near future?

2nd race of the year - Charleston SC half this upcoming weekend. No taper until IMLP. Had my first longish workouts this weekend. Swim/77 mile ride Sat, 15 mile run Sunday Next weekend is Tour de Skyline. 2 days, 220 miles, 25K of climbing. !

Looks good Dan. That tour is something that really gives your cycling a boost I think.

Correctly named, cant wait to hear about the ride!

Interesting article and more things to think about.  I did note that he talks about a swim GOLF score.  Taller swimmers should aim for a score of 65 or less for 50 yards.  If I do 50yds in :45, at 18 strokes per length, sum it = 81.  Now unless I misunderstand how to calculate this score, then this tells me I really have some balance and streamlining issues that need to be addressed.

Not that far into my schedule for this year's IM, but for my last IM I had 2 rides over 100 leading up... 2 weeks apart starting about 6 weeks before race day.  (now realize, I am certainly not the fastest of riders out there... biking for me is an exercise in control as I am early out of the water and then basically get passed for the rest of the race).  

Good question. I was wondering the same type of thing for the HIM distance. The longest ride in my plan is 2.5 hours. It will probably take me 3 plus a little to do the race distance though. I had some issues (sit bone pain) starting at mile 50 of my HIM aqua/bike last year. This year I was planning on riding the entire race course but according to my plan I wouldn't make the distance in training. 

If it is your first IM then I think a century ride is a must. This is because riding in the saddle that long is just different from riding 60, 70, 80 miles. Your body weakens faster the longer you ride. Rding a century will help you decide how to ride, pace, what HR to ride at, and simply what it is like to ride that long and far. I rode the IMWI once from mile 1-112 last year and that was much different from the double loop rides (85 miles) that I did. I learned a lot about myself and my body the last 20 miles.

After your first IM I think it is less important and I know many AG/Pro's that will max out their riding to 70-80 miles while others will do 10-12 200K plus rides to get in the volume. Like all of triathlon everyone is unique in their own way and what and doesn't work for them. But I am a firm believer that riding a century is important before your first IM.

I think there are a couple of ways to do this.

1)  Ride the longer distances and pace accordingly.  Look to simulate what you expect to accomplish race day.
2)  Ride based on time rather than distance and increase your intensity.  While you may not ride the distance you'll essentially accomplish the same thing by pushing harder than what you plan to on race day.

I'm only referring to 1/2 distance, as I have zero experience at a full distance.  For me this year, I plan to actually ride the 1/2 distance a few times, and ride slightly shorter at a higher intensity level - especially in the second half of the ride.

There's also the concept of cumulative volume to consider.  No one ride matters so much as the total volume you accumulate.  You can also split rides (3 hours in the morning, 3 hours at night or so) to get to a century in a day.

For me, I tend to be on the higher volume side of things and will  do a century plus every Saturday from mid-April until Placid every Saturday except for rest weeks.