swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 19)

Great  job by your other half on his double PR.  To have that kind of power on the bike and still be able to run a PR for the 10 k....sounds like you have been training him right. 

Steve

Congratulations to all the racers this weekend. I'm sure I'll be spending the better part of my day ready race reports. 

Great news to Roni and Suzy out there using those feet.  Hope everything continues to heal and improve.

Great discussions about swimming.  I'm soaking it all in.

Cadances - I agree with the majority of what has been said.   I've learned the hard way that pushing a big gear and low cadance is a recipe for disaster and doesn't always deliver the speed you want either. One little tip that I didn't see posted was this:  during a race, be sure to spin high for the last few miles coming back in.  This helps get the blood flowing through the legs and preps them nicely for the run.   I've been spending lots of time in the granny gear and it really helps when you need to power up a hill or switch to the big gear for a boost.   Find the cadance/power balance but riding should be like running, you can judge exerction by ability to talk and if your form starts to drop then you need to gear down.  You shouldn't have to lean hard from side to side or bounce your upper body up and down.  Also, if you stand while climbing or sprinting, be sure to "paint your butt" with your seat; I.O. W. move your bike back and forth, not your body.


Trina - how are you feeling today?  You said you got hit in the kidney correct?  Is it stil bruised?  You arent peeing blood are you?  Listen to your body and give it the time it needs to heal.   To hell with HTFU - that only applies to running in the rain or cold or non-injury related conditions.

FYI: Found a CT in Houston. It is $1000, but comes with Erg videos and a training tire.

http://houston.craigslist.org/bik/1687727341.html

 lightly used Computrainer Pro complete professional indoor trainer. This is a critical training tool for tri-athletes and cyclists alike. Due to a recent layoff, I have to sell this piece of critical equipment. All manuals, CDs, cables, and heart rate monitor are included. As bonuses, 2 Training ErgVideos, a Cycle Matt, a Training Tire, and a Front Tire stand are also included. Everything you need to train, except the bike and the rider.

HARDWARE & ELECTRONICS
(Stand Alone)
• 1500 Watt Electronic Load Generator
• Microprocessor Handlebar Controller with LCD Display
• PosilockTM Rear Mount Stand
• Cadence Sensor
• Polar Wireless HR Receiver (includes a Polar non-coded chest strap and a clip type heart rate sensor)
• Power Supply

3D SOFTWARE
• Panoramic 3D course
• Grade Profiles to 15%
• Multiple Scenery Selections
• Male, Female, Pacer Riders
• SpinScanTM Bar & Polar modes in split screen
• Custom Course Creation
• Split Screens
• Unlimited courses and saved races
• Download free prerecorded 3D courses
• Data bar displays:
- distance
- lead
- lap time
- finish
- calories
- adjustable aerodynamic drag factor
- instant/average/peak:
o watts
o cadence
o heartrate
o speed

COACHING SOFTWARE
• Full Screen SpinScan
• Watts/Time Testing
• Monitor Your Progress
• Electronic Bike Fit
• Export for 3rd party Applicatons

STEREO CABLE Connects the CompuTrainer to the USB Stereo Adaptor
• USB-TO-STEREO ADAPTOR

Minimum System Requirements for the CompuTrainer Pro:
• Pentium II 500 MHz PC (or equivalent)
• Windows 2000, XP or Vista
• 32 MB DirectX 7 or higher compatible video card
• Available USB port

BONUSES
• 2 Training ErgVideos
o Long Threshold Intervals
o Tempo Club Ride
• Cycle Matt
• Training Tire
• Front Tire stand

• Location: Houston - Braeswood Place
• it's NOT ok to contact this poster with services or other commercial interests

just sent to the wife to see what she thinks.  thanks!

Ok - I will admit that I am a knucklehead -- but what does the H stand for in HTFU?

-Clueless in Chevy Chase

Thanks for the Look Keo suggestions. Going to reduce tension today and try it again. From what I gather most people have a few crashes after changing to clipless pedals. My last crash wouldn't have been bad at all had it not been for my husband's front wheel.

Tracy - No blood in pee this morning. My husband kept applying ice to my back last night off and on....he said it looked like the wheel actually hit the muscle that runs alongside my spine, and that it probably missed my kidney. Thank goodness.

I think I'll go for a 1000 yard swim today and get some rest. 

Harden. It's a "chopperism"

Harden....

Good luck! Let me know if it works out.

Race report is posted.

Her Race Report is up... Sneaky!

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=203187&posts=2#M2785123

Yep, the only meter out there that gives you real-time NP is the Joule (I think... haven't seen one in action), but AP is fine to race with. I think your best strategy, especially for HIM and IM racing, is to try to keep a nice, steady output anyway, so (hopefully) your NP and AP are pretty close. In fact, the ratio of the two (NP/AP) is called your variability index (VI... yay! more acronyms!), and for long course racing, it's generally recommended to keep it as close to 1 as possible.

But back to AP vs. NP... When I race, I'll monitor my AP from time to time to make sure I'm close to my target number. However, I mainly pay attention to my real time watts on the hills because, as you mentioned, your AP is often not the best reflection of your effort. In a HIM, for example, I usually shoot for about 78-80% of my FTP, and I'll watch on the hills to make sure I'm pacing myself; I definitely want to limit the time that I'm above threshold.

Excellent! Good job on nailing the pacing... nice start to the season!

Hey guys!  Just finished my race report from my half yesterday.  Let's see if I can get the link to work - http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=203273&posts=1&start=1.  Bottom line - I had a great race, met my goal, and set a new PR by 15 minutes .  Very happy with the way it went.  My legs are a little stiff and sore today (glad I took the day off work) so I don't know if I'll get any training done today - maybe just some yoga to stretch things out. 

Off to catch up with posts!
Janet

Awesome job Janet.  You've had a great season so far and you're just getting started.  Keep it up!!!!!!!!!!!

Sort of... I recognize you probably got a few tips from Potts...but remember he came out of the water 2nd and finished 9th in Kona. i  wouldn't  put alot of stock in his finishing kick.... Just remember when you come out of the water ahead of me, you know I'll be lurking. When you least suspect it, I'll blow by you on the bike and throw a CO2 cartridge into your front tire.

It's not always about TRI training... Here was my "long swim/bike/run" for Saturday!















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15 minutes!  That's huge!  Congratulations Janet.

Guess what I found this morning........TAN LINES!!!!     Welcome back spring


P.S.  I always love your photos Steve.  I think you missed your professional calling.

Those are some awesome photographs!!!!!

Dang!  Just when I was getting over the sadness of snowsports being gone for the year, you go ahead and post this!!  Great pics!

Cool pics!  And it looks so peaceful - ahhh how times are a changing!  ;-)