ADollar79's Group--closed and in the base building phase! (Page 19)

Yay!  I finally got a long(er) run into today.  The run felt good and I would have kept going, but it's a bluebird day and I'm off to go skiing!

Happy Sunday everyone!

I'm all set up with Matt for Thursday morning for VO2 and RMR, Brett said hi yesterday so I got a chance to talk to him and meet Matt.  I didn't recognize anyone else, but he said there were a few other people there. 

It was a great expo, I didn't realize how many people I already knew - Ilana and Josh, and a bunch of tri club people were there.   

This week for me -

Monday - 30' Bike, 35' run brick.  I am struggling with transition from bike to run right now, so this is an important workout for me.

Tuesday - 35' Bike - Maybe Outide!!!!!! It is supposed to get into the 50's on Tuesday and Wednesday.

Wednesday - 40' swim - easy swim focusing on drills to get back form. 15' Short Hill repeats (like we used to have to do in football practice after we got a penalty in a game).  I need to build some running specific muscles in my legs and Scout7 told me to HTFU!!!

Thursday - Bike 45'  - intense 45' cut of Spinervals - Have Mercy.  I believe that Coach Troy is trying to kill someone.  Just hoping that it is not me.

Friday - 40' swim - technique and drills, 20' run, race pace.  When I get tired I find myslf lacking on pace.  I need to start learning what the right pace feels like on the road, instead of the treadmill forcing me to do it or biff in front of a bunch of people.

Saturday - Depends on the weather.  It will either be a 45' intense cycling workout, or a less intense 90' road ride, since I need to get used to steering in aero again.

Sunday - 30' Bike, 25' run - all at race pace brick.  I am still finding that I run about .5 mph slower after getting off of the bike until I get my legs under me (is that normal?), but I don't want to burn up a bunch of energy not being ready to transition since my goal has shifted for the April Tri to finishing and still being able to hang out with friends for beers and such for the rest of the day, instead of crying curled up in a ball in the condo we are renting.

The weather is starting to turn here - so I have to make a move from working out indoors to actually getting out on the road.

So - I don't own a tri-bike yet.  I was going to buy one with my yearly bonus from work - which we get in the middle of March, when I found out Friday that our bonus will be very small - like 10% of what it was last year.  I felt a little "kicked in the man parts" - maybe getting kicked in the lady parts huts real bad too, but since I have no experience with that, I won't include it here.

So - I have two bikes.  Both are aluminum frame - One is a Giant OCR2 that weighs in at around 21 Lbs, has Sora gearing and pretty standard entry level stuff - basically because it was my first Non-MTB bike since my Raleigh 10 speed that I had in High School.  It is Grey and White and I mostly use it on family rides since my wife rides a Hybrid.

The other is a Javelin - which is on a Parma frame - but is really built a lot better than the entry level that the Parma is because I built it myself, so I chose the parts. It weighs in at right around 19 lbs and is the bike I will race with.  It has clip on aero bars and a Nuevation carbon rim wheelet with Campy Centaur components with a 50/34 Composite crank.  It will do for this season - but I m putting $400 a month away this year for  new bike for next year.  Then I will have exacly what I want, no matter if they screw us on the bonus or not. 

So - with my bonus - my wife and I agree that our bonuses are ours to do what we want with, I was thinking about getting my Javelin custom painted.  First question - what is the common cost of such a hing?  Anybody?  Second - how should I get it painted?  Red and Black with silver highlights suit me well as they are the colors of one of my alma matters (UGA) and next years Collegiate National Football Champion.  Do you think if I gave the paint guy the colors I like, he would have some pre-laid out designs to choose from?  I don't really want artwork, and I don't want anything specifically UGA, but I do want it in those colors.  Feel free to express yourself creatively through me an spend my bonus with me. 

A tri bike is NOT required in this sport.  This sport is expensive enough.  I tell people to not make the investment until you are 100% sure that you are going to stick around for a while or that you feel your equipment is a hindrance to your performance.  I raced my first season on an entry-level road bike and my splits were extremely competitive.  

A good rule of thumb is to allow your bike budget to roughly equal your biking mileage for the year.  If you are only biking 1000 miles a year, a tri or nicer road bike won't do you as much good as simply riding more.  Ride 2000 miles in a year and you will become faster.  

I have no clue what it costs for a custom paint job.  I would suggest spending some time on a few of the bigger websites (all3sports, trisports, nytro) and look at all the different bikes for a style that you might like. 

This is on tap for me this week:

• Monday - 1hr run, my legs are a little wiped from yesterday, so we'll see how I'm feeling tonight
• Tuesday - 1hr run
• Wednesday - 45 min run
• Thursday - 1hr 20min run
• Friday - Off
• Saturday - 2hr 55min run
• Sunday - 45 min run or skiing

Great job over the weekend everyone....

This weekend is a bit disheveled for me, so I am not really certain what all it will have in store.

Mon:   Yoga/2900y swim
Tues:  Georgia rides to the Capitol, 45 miles/3 mile run
Wed:   weights / 4x1600 repeats
Thurs: 3 mile run/2000y swim
Fri:      55' tempo run
Sat:     3-4 hour bike
Sun:    2 hour run

IMO, it feels natural.  You feel like you are on top of the water and perfectly streamlined.  You body is elongated and you are getting good hip rotation.  Your breathing isn't labored because you are just gliding. 

Well good evening everyone. Hope you are all doing well, feeling better and injury free!

20 days till I leave for Scotland. WOHOO!!!    

I've had to wiggle my workouts out a bit I had Saturday, Sunday and Monday off so bear that in mind.  I have a race on Sunday too that I cannot wait for as I'm running with friends and I want to beat them all. heheheeh

 Bike: 58m | ---

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tri-dg - 2008-03-11 5:18 PM whats IMO? perfict streamline? sounds like i almost taught my self how to swim perfict... NOW i just need to do it all the time. on my run today i went over my 53 min and turned in to 58.... so should i take 5 min off my run on sunday so that my timing is not bulding up too much? I know 5 min isnt that much but it may be

IMO means In My Opinion.  When I was coached with swimming I was always taught to look slightly ahead.  After reading triathlon magazines and books etc I changed this though as I found swimming with my head down was much more comfortable on my back. I was also really bad about kicking my legs so I went through a couple of routines of kicking, thinking about kicking, counting kicking etc. I noticed too that my knees were bent, I am a far better swimmer with my head down, legs straight etc. It certainly picked up my speed and now I don't have back issues when I get out the pool.  

I was 8 minutes short on my bike today but only because it was getting too dark outside and I don't have any lights so no doubt I'll want to make that up this weekend.  

I wouldn't worry about it too much.  5 minutes isn't going to make or break you.  That is only a little more than .5 a mile.  Just listen to yourself...you will know.  If the body is ready to be done then stop a few minutes early. 

I got to ride outside last night. It was awesome.  I miss being on the actual road so much.  I did notice that it took a couple of miles to get back into riding so that it felt the way that it was supposed to, compared to the spin bikes in the gym.  Holding a line and such.  I had a good speed though.  I rode the first 10 miles of the HyVee course in 32 minutes, which is almost 19 MPH.  That's a pretty good pace, since the guy that won my age group last year averaged 21.45 MPH.  That puts me about 21 minutes behind him on the bike leg.  He finished 1:21:00 ahead of my goal time - so I think that puts me in a pretty good place with 14 weeks to go.  I was pretty happy about that.  Even if I can't swim faster than 2:30 100's and run faster than 13' miles.  I would still beat my goal at that pace  - and I am already at those plateau's for the other disciplines. 

I am going to run a 5K on the 30th of March.  I was also looking into trying to fit a duathlon in in the fall.  Has anyone ever done one of those?  They sound interesting to me.  

I am going to let common sense grab ahold of me and not re-paint my bike.  It is currently black, and I wanted to add some red and maybe some silver highlights - to reflect my UGA-dom - but it would cost about $300.  Probably not the best investment one could make.  There is a large Cycling and Tri Expo here this weekend, so I am looking forward to going to that and maybe spending a little of the bonus.  My wife is letting me go alone - that kind of puzzled me at first - but I am gonna roll with it.  Just for giggles, this guy I was talking to about the custom bike painting sent me some pictures of his most unusual job.  He painted a bike to simulate it being made out of bamboo.  I might crach if I rode by someone riding this bike.

(bamboo2.jpg)

(BaboozledHT.jpg)

John--

I compete in an annual duathlon to kick off my season.  It is 8k (4.8 miles), 53k (32 miles), 8k (4.8 miles).  I like the challenge.  The run, bike, run format is a bit different and that second run isn't a lot of fun. 

--And I think you are making a good decision on the paint job.  Sure it is cool, but there is probably better thing you can spend your money on. 

HELLO!   18 days to go. heheheheh. If you don't find me annoying now, just wait. lol

I have another 29 minute run tonight.  My knees really bugged me last night, I've never had that before.

So I have a question. I am doing the St Patrick's day dash on Sunday with some friend. It's a little over 5K. Saturday however I want to go for a long bike ride - at least 3 hours. Do you think I'm ok doing that the day before? 

In general, there is nothing wrong with doing a long ride on Saturday and jogging on Sunday.  Your legs will be tired.  Post workout recovery will be crucial. 

The bigger issue is I personally feel that 3 hours is pushing it.  Looking over your logs for the past few weeks, I see about 60' being your longest.  Do you really want to triple this?  If you keep it at a very slow and casual pace then it will be fine. 

Sarah---

If you wouldn't mind, will you share with us your tests.  Maybe talk about what they had you do, how hard it was, what the experts said about your fitness and how you plan on using the data. 

Sure thing - Matt had to reschedule with me, so as soon as I can get them done, I'd be glad to share!

Man, I'm feeling really behind this week - work has just blown up lately, of course, as I'm trying to ramp up training.  Sadly, I've missed a few workouts.  But I'm just hopping right back on the schedule.  Swim and ride tomorrow, run on Saturday and bike on Sunday. 

Join the club.  Day light savings has thrown me off my schedule big time.  And work hasn't help. 

If you are interested, I am probably riding the SCT trail on Sunday.  I will probably depart from the trailhead around 8.  The plan is about 3 hours. 

Weekend plans anyone?  How does the weather look your way?  Gonna make time to train??????

Saturday is supposed to be rainy and 70 here.  I hope to find a break to run

Sunday is clear skies and 65.  I will be on that bike for a few hours!

Wife and kids are out of town this weekend - so it is all about me. 

We will have what are considered average temps for here this weekend.  Unfortunately, that is in the 40's and lower 50's.  Boo!!!!  We had two days last week that were in the lower 60's and now I am spoiled.

Saturday, there is a huge Bike and Tri expo in town, so I will go and check that out.  I am supposed to meet with the EAS and GU people about some sponsorship opportunities with my charity work, and I am suppposed to meet with a few of the Bike Shops to help to organize a charity ride to pay for athlete scholarships to this years Transplant Games and next Year World Transplant Olympics.  I will also be trying to get company's to donate items for a silent auction at a golf tournament for the same cause.

Sunday I think I will do some bike maintenance on my "fanily" bike (the one I use to ride around with the wife and kids) and all of our mountain bikes.  They all need a yearly tune-up and cleaning, so that would be a good plan for Sunday.

I suppose I should work out, as well, so I will do an hour or so of Hill repeats on Saturday.  I found this place on a country road that has equal hills on both sides of a valley.  So I figure I will start at the top of one, which is right by the trailhead and ride down and back up the other side.  Rest a little as I ride the mostly flat area after the hill and then turn around and do it again.  Not sure how many times I will be able to do it in the alloted time, but I am sure it will put some burn into my legs.

On Sunday, I am going to do a reverse brick.  I found a short duathlon to do in the beginning of April, so I wanted to work a brick in reverse once.  I will run for 25 minutes (about 2 miles) and then bike for 30 (about 8 miles).  That should be interesting.