left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 188)

OHHHHHHHHHHHHHHHH GARY!!!!!!!!!!!!!!! Beautiful...naked carbon??? I love it!!!!!

Mark...running in woods with large man eating animals=PR!!!!!!!

Happy Daylight Savings time everyone!  My last hard workout today before next weekends tri.  I'm going to do a brick and practice my transitions. 

Question:  The bike course is said to be fairly rough with lots of bumpy cracks in the concrete.  Should I adjust my tire pressure one way or the other because of this?  I'll sacrifice a little speed to reduce the risk of a flat. 

It's the Parris Island Sprint Triathlon.

Thanks,

Rick

Short ride today, only 6 miles but it was all uphill.  1900 foot elevation change from start to the top.

Jeff you said you were looking for hills.  Try Mount Diablo.

Gary...wow I loooovvveeee your bike!!!  WOW!

Way to go Billy!!!

Spring break week for me!! I'm in Florida, Captiva Island!!  I got a 12 mile run in today....I love the warm weather and the beach....I'm never gonna go back home!! LOL   The water is chilly so I'm glad I brought my wet suit....I'll get some good swims in...oh yeah and I brought my bike too!!!

Nice swim today.  To tell the truth - I would much rather have slept in.
But I'm paying it forward - 11 weeks to first sprint of the season, 15 weeks to HIM:PR aka 1st:HIM.

Tuesday RTB Masters Swim (2700yds) Good Hustle typical distance for this workout is 2500.
WU: 5x100 Swim
DR: 8x25 1st25-Finger Tip Drill, 2nd25-Swim.
MS ( 4x200 @ 4:00,
       1x100 Fast,
       1x100 Easy
      ) 2x thru.

Great quote on fb this morning,
    "Endurance is not the ability to bear a hard thing,
    but the ability to turn it into glory."
        William Barclay

Lena,  find out where your local Rotary Club Meets.  Ask to speak at their next meeting.  They have always been VERY helpful when I have had fund raising events.  Rotary is one of the biggest but there are many more service clubs that are always looking for stuff like this.

Good Luck!

Hey all!

Sorry I have been MIA but work has been less than fun the last couple of weeks.  Training hasn't gone that well with lots of missed workouts (as I was at work).  Today had my first real bike crash.  Yes, the bike is fine.  Stupid mistake on my part.  A little road rash on the hands and a bruise on the inner leg.  Made sure to roll and even caught the bike before it hit the ground!

Going to an open water swim clinic tomorrow.  Weird as there were none going on then suddenly three popped up for tomorrow. 

Lena - had a great idea involving a pole and lots of dancing but didn't think Billy had time to build a portable pole for you.  I will keep trying!

Fit is headed to the Mercer Island Half Mary in the morning. Rolling hills and lots of cambered corners, oh this is going to be fun. whoop whoop whoop. 10 weeks until the first tri of the season, are we there yet?

Good Luck Racers.

Here's my Parris Island report.  Sprint distance with 500yd pool swim

The weather was great and the no-seeums fierce!  If you didn't bring bug spay, you probably got eaten up by them.  

Got every thing in transition set up, got my chip and headed to check out the pool which was also where to go to get your numbers marked.  The first thing you notice when you walk into the pool building is the heat and humidity.  It felt like it was 90 degrees in there.  Pool water was 80.  After the opening ceremonies I still had almost an hour before my start time so i headed back outside.  I did about a 10 minute warm up run and went back in to the pool.  About 20 minutes before my swim start, i got in the pool and started warming up.  Ok, i'm as ready as i can be, lets swim!!

In the pool swim, they start swimmers every 10 seconds and you're seeded based on the time you tell them you expect to swim 100 yds.  I'd done my best in practice to be as accurate as possible on predicting my time.  I was reasonably close, but should have been a little more optimistic.  I think i passed 8 people.  Passing 3 wide in a lane is a struggle.  In the end, the time spent waiting to pass and the time spent sprinting around someone even out energy wise.  I was happy with my swim, it ended up being the best part of my day.  

I exited the pool and jogged into transition.  Thats where posting a good time went downhill.  T1: 2:24.  Sat down, had a cup of coffee, read the paper then decided to go for a bike ride.  Actually, there are several fixable things to get that time down to about a minute.  First: Get a Garmin thats waterproof so i don't waste time taking off my watch and putting on the Garmin.  Second: Swim with my heart rate monitor.  Third: Get a tri suit i can swim in so I don't have to waste time putting on a bike jersey.  And finally, practice my transition more.  I should be able to shave at least a minute off that time.

Leaving transition and getting on the bike went smoothly.  It was a flat course with only a slight breeze.  The bike leg was where i performed the worst.

T2 (1:25) went well....at least until I headed toward the wrong end of transition area.  I probably lost about 20-30 seconds here by the time i got turned around and headed the right direction!  I managed to get out of transition before the calves cramped up.  Ouch.  I've noticed this problem lately in my brick workouts.  At first i thought it was low potassium, but i've eaten enough bananas to be an honorary monkey.  I'm pretty sure it's got something to do with my bike fit.  Gotta get that fixed.  Between trying to walk out the cramps and just plain stopping and stretching i probably lost about 3 minutes.  Still, i was pleasantly suprised at how well i did on the run.  

Even with the mistakes I made, it was a lot of fun!  One of the good things about still being a rookie (I get to claim that status my entire first year don't I?) is the PR's come easier than for you grissled veterans.  This was my third tri and so far i'm improving with each.  Ok, that's 3 sprints, time to step up to an olympic distance.  April 23, Langley Pond, SC.  That will be a "just finish it" race.

Time:  1:18:09

Swim 11:04

T1: 2:24 

Bike: 36:58

T2: 1:25

Run: 26:19

Now, back to the couch.

Fit is back from his hilly hairy half mary.  Good day good run, 1:55:14 run and done.  Plan was to race Mercer Island Half at 9:00 pace for the first 6 miles and then drop the hammer.  The plan lasted ah less than one mile.  First mile pace 8:50, second mile 8:50. Next few miles I settled into my happy place at 8:45.  One particular steep section eased back to 9:15, but rallied with a fantastic miles 11 & 12 at 8:05.  So many miles, so many smiles, 

Swim.Bike.Run Happy

WOOOOO HOOOO Congrats on a great race. Dang you are fast!!!