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Hashers and Mashers Part 2 - OPEN (Page 20)
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 2014-02-13 9:39 AM in reply to: #4948779 |
 82 |  Subject: RE: Hashers and Mashers Part 2 - OPENI actually asked the same question about the the sprint training plans! Because its your first event I would focus on volume rather then speed. So if you feel that the times are not long enough for you I would stick to a balance work out regime of Swim Bike Run and don't forget strength training your body will thank you. And as you get closer to the event jump into the training plan at the level you are currently working out. This will help you get race day ready! In the mean time make sure you start figuring out your nutrition and transitions don't leave it till race day to figure out that a particular cliff bar or something gives you the curse of the "GI" Just make sure you follow the 10% Rule, take at least one rest day per week and every 4 weeks tone down your work outs. While building volume. |
| 2014-02-13 10:00 AM in reply to: #4948849 |
| 82 | Subject: RE: Hashers and Mashers Part 2 - OPEN Mike as far as bikes go if your bike works and will hold up to some training and the race go for it as is. If road biking and triathlons is something you want to pursue for a while I would recommend bying used on from the classifieds real bikes are tough and last forever and I am a big believer of trying out a few bikes before dropping big cash on a new bike! Don't pay more then 500 for your first roadie! |
| 2014-02-13 10:53 AM in reply to: wenceslasz |
Veteran 493  Chicago, Illinois | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by wenceslasz I don't mind at all, I think it's a good idea, especially as we get closer to race season. My transition times have never been 39 seconds low, but I've been pretty happy with my times. Most of my time in transition is usually spent re-applying sun screen, that really drags my time down. But I'm very white and regret it if I don't throw some on, so it is what it is. Anyways, I'll write something up soon.Originally posted by Fresno_Joe Maybe it wasn't fair to put you on the spot like that but it just struck me that it might be a good topic for everyone and your times were pretty impressive. I was thinking everyone could get in on it. Last year at my Olympic race in September there were people who had crazy fast transition times. Like 39 seconds(!!!) for T2. I was shocked when I saw that because it would've taken me more than that just to run from the dismount line to the transition exit (without any time to change or rack my bike). Please do come up with some transition ideas and I'll try and add some as well. I figure it should be an easy way to knock off a few minutes without adding any more training hours. Originally posted by wenceslasz Joe - I'm blushing! I'm pretty slow and I wish I had started many years ago but I intend to keep it up for as long as I can. If you keep doing what you are doing now you'll be in a lot better shape than I am by the time you are a granddad. At IMAZ I saw a 65yr old fellow cross the finish line at 11:52 and he lost out to a faster fellow in his AG that finished in 10:45!! Wow! Your bike can't be too bad. You had a really good bike leg in your HIM last year. And, while we are thinking of that, you also had pretty good transition times. Maybe sometime soon you could hold a transitions tutorial - What did you do to save time in transitions? I'm sure there would be a lot of interest. You are far too kind! Don't confuse youthful exuberance for knowledge or ability  I'd be happy to throw something together on transitions though. Let me put some thought into it and I'll post something here. |
| 2014-02-13 12:33 PM in reply to: Fresno_Joe |
Master 2484 St. Louis | Subject: RE: Hashers and Mashers Part 2 - OPEN My thoughts on transitions. - lay out a beach towel folded in half - Bike helmet goes upside down and backward on your aero bars if possible. - Sunglasses go in the helmet - bike shoes are at the front of the towel - socks are rolled up and put in the shoes - running shoes are behind the bike shoes with you number belt on top of it - everything else you don't need during the race goes behind that - don't eat or drink in transition, you can do that on the course - keep it simple - practice in your garage Tay - socks go on easy if you roll them up. Put socks socks on your feet then roll them off. They roll right on wet feet. You can see a picture of my first transition here http://blog.ransick.org/2010/05/my-first-tri.html. The only thing I would change is to rotate both pairs of shoes 180 degrees. You can see my transition area at NOLA 70.3 here http://blog.ransick.org/2011/04/nola-691-part-2-race.html. At NOLA I saw people laying done and resting and other people eating. The idea is to keep everything, simple and efficient which means fast. T1 - Run in, strip wetsuit, roll socks onto your feet, shoes on, sun glasses on, helmet on and your gone. T2- run in, rack bike, change shoes, number belt on and you're gone. |
| 2014-02-13 11:15 PM in reply to: 0 |
| 21 | Subject: RE: Hashers and Mashers Part 2 - OPEN Kyle... thanks for the input... Mike... Liked the blog on your first tri... Greg.... The light bulb came on.... Napoleon Dynamite! Edited by mikesaracino 2014-02-13 11:22 PM |
| 2014-02-13 11:17 PM in reply to: mikesaracino |
| 135 windsor, Ontario | Subject: RE: Hashers and Mashers Part 2 - OPEN Was about to say "check, check, is this mic on?" |
| 2014-02-13 11:20 PM in reply to: 0 |
| 135 windsor, Ontario | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by mikesaracino OK, so training questions... I picked up a sprint training plan off the website here... 13 weeks to first sprint... It is basically a 5 day a week training plan with just x minutes per day of activity(s) listed... I've been doing a fair amount more than what is on the plan and feeling good. What is the current thinking on increases per week of activities % wise and how often should you taper off and take an easy week? Also, how often do you take a day off completely? Thanks in advance for the input! PS... Great Videos! I'm guessing that I'm following the same plan. Well, I started training in November since I was 321.5 pounds so I messed around with it a bit. I found adding 5 minutes to my run/bike/swim every other week has worked. Nothing too ridiculous, just a slow gradual improvement. Started running 20 minutes, biking 30 minutes and swimming 10 minutes. I'm now up to running 45 minutes, biking 1 hour and swimming 30 and have lost a little over 40 pounds. Pretty much once I get comfortable with the distance then it's time to go a little bit further. My goal is to do 3 Sprint Tri's this summer and the furthest that I'll be going is 6km run, 30 km bike and 800 metre swim. I've already hit those marks, so at some point I'll just be trying to beat my times on each part and working on form. I've started to brick my workouts which has been a whole other challenge. Edited by GregDufour 2014-02-13 11:23 PM |
| 2014-02-14 10:37 AM in reply to: mikesaracino |
Master 2484 St. Louis | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by mikesaracino OK, so training questions... I picked up a sprint training plan off the website here... 13 weeks to first sprint... It is basically a 5 day a week training plan with just x minutes per day of activity(s) listed... I've been doing a fair amount more than what is on the plan and feeling good. What is the current thinking on increases per week of activities % wise and how often should you taper off and take an easy week? Also, how often do you take a day off completely? Thanks in advance for the input! PS... Great Videos! Take a look at the equivalent Oly plan. You can tailor your plan to be between the two. The beginner plans are usually the bare minimum. If you can do more, you'll have a better race day experience and you'll be able to ride faster and run harder because fatigue will be less of a factor. Rule of thumb is to increase time or distance no more than 10% per week and back off every forth week. I would take at least one day off completely. Listen to your body and take a second one off when you start feeling run down. Rest is just as important as exercise since that is when your body repairs itself. |
| 2014-02-14 10:49 AM in reply to: ransick |
| 413 | Subject: RE: Hashers and Mashers Part 2 - OPEN REST is critical. Am having ankle tendon problems that may be chronic, secondary to overuse and not listening to my body. Go slow and recover between runs. I heard similar advice when I first started FROM MANY TRUSTED FRIENDS, but then I grew too ambitious and excited about competing, and I may have messed the whole plan up. |
| 2014-02-14 11:04 AM in reply to: ransick |
Master 1343 Minneapolis, Minnesota | Subject: RE: Hashers and Mashers Part 2 - OPEN Gonna be 50 in April... trying to get through the workouts in the next few months to get ready for summer. Happy Valentines Day everyone. My sweetie and I are married 16 years today! |
| 2014-02-14 1:20 PM in reply to: stephsprint |
Master 2484 St. Louis | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by stephsprint Gonna be 50 in April... trying to get through the workouts in the next few months to get ready for summer. Happy Valentines Day everyone. My sweetie and I are married 16 years today! Happy Anniversary! Makes it easy to remember :-) |
| 2014-02-14 5:42 PM in reply to: ransick |
| 82 | Subject: RE: Hashers and Mashers Part 2 - OPEN Just got my roof racks mounted. Paid 60 bucks to have them installed and had breakfast at the same time well worth it in my opinion. I bought a fork mounted rack system with locks. I installed that myself! Tested out the rack with my downhill bike because it was handy and it was supper easy to but up there so my road bike will sit up there really nicely! Now I will be able to easily get to group rides on the other side of the big city or where ever I choose to go. Still need to take the front tire off but that takes what like 10 seconds. Now I don't have to put my back seats down and tetris my bike through the truck. And road trips are going to be so much better now! I can bring my bike and stuff too. I think I am going to go bike/backing in the mountains. My best friend and have been talking about doing the Tour Divide in the next 3 yrs so really need to work on my mountian biking. In case you don't know what I am talking about check out this link. http://tourdivide.org/the_race |
| 2014-02-14 9:45 PM in reply to: ktoolz |
Master 2484 St. Louis | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by ktoolz Just got my roof racks mounted. Paid 60 bucks to have them installed and had breakfast at the same time well worth it in my opinion. I bought a fork mounted rack system with locks. I installed that myself! Tested out the rack with my downhill bike because it was handy and it was supper easy to but up there so my road bike will sit up there really nicely! Now I will be able to easily get to group rides on the other side of the big city or where ever I choose to go. Still need to take the front tire off but that takes what like 10 seconds. Now I don't have to put my back seats down and tetris my bike through the truck. And road trips are going to be so much better now! I can bring my bike and stuff too. I think I am going to go bike/backing in the mountains. My best friend and have been talking about doing the Tour Divide in the next 3 yrs so really need to work on my mountian biking. In case you don't know what I am talking about check out this link. http://tourdivide.org/the_race Congrats on the roof rack! Just don't try to pull in the garage with bikes on the rack :-). |
| 2014-02-14 10:35 PM in reply to: Sevans77 |
Extreme Veteran 1704 Penticton, BC | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by Sevans77 I appreciate the welcomes from everyone. As far as my running routine I have not thought about mixing it up but it is something to consider. I typically build up to about a contant 5 miles, go on vacation or miss some time for whatever reason, then start over from a shorter distance. I guess I feel that if I'm at 4 or 5 miles doing a shorter run is "slacking off!". I'm guessing the idea is to do shorter runs at a faster rate which may not be a bad idea and allow time for other workouts. Changing topics I'm looking for advice on the bike to use. Being a first timer I'm not looking to drop a lot of cash on a new bike until I get a feel for what I may like after a few races. I have an older Trek 750 hybrid that I may change the wheels on but besides that thinking it should be OK especially is most of the course is on the road. In my second sprint I met a fellow doing his first sprint without a wetsuit, a borrowed hybrid bike and minimal training except for a running background. Once we started the swim I didn't see him again but after I crossed the finish line and turned around he was just coming in behind me. I was faster in the swim and bike but he caught up to me on his run. So his bike wasn't as much of an issue and it won't be for you either. Your first sprint or two are more about learning than competing (but do go fast) and once you know you like it then we can help you collect all the fun toys. Tay - Let us know what you name your bike. Kyle - The videos were good - a bit scary in parts. I can't imagine doing most of what they showed. |
| 2014-02-14 10:46 PM in reply to: ransick |
Extreme Veteran 1704 Penticton, BC | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by ransick My thoughts on transitions. - lay out a beach towel folded in half - Bike helmet goes upside down and backward on your aero bars if possible. - Sunglasses go in the helmet - bike shoes are at the front of the towel - socks are rolled up and put in the shoes - running shoes are behind the bike shoes with you number belt on top of it - everything else you don't need during the race goes behind that - don't eat or drink in transition, you can do that on the course - keep it simple - practice in your garage Tay - socks go on easy if you roll them up. Put socks socks on your feet then roll them off. They roll right on wet feet. You can see a picture of my first transition here http://blog.ransick.org/2010/05/my-first-tri.html. The only thing I would change is to rotate both pairs of shoes 180 degrees. You can see my transition area at NOLA 70.3 here http://blog.ransick.org/2011/04/nola-691-part-2-race.html. At NOLA I saw people laying done and resting and other people eating. The idea is to keep everything, simple and efficient which means fast. T1 - Run in, strip wetsuit, roll socks onto your feet, shoes on, sun glasses on, helmet on and your gone. T2- run in, rack bike, change shoes, number belt on and you're gone. Great poop on transitions. The photos helped a lot as well. I used smallish white garbage bags instead of towels under my bike then after the event I just through everything in the bag and carried it all to my vehicle. For Christmas I got a new pair of cycling gloves that are supposed to be really easy to put on or remove. That should save me a fair bit of time - or, I'll just not wear gloves for the bike. |
| 2014-02-14 11:01 PM in reply to: PsyTri |
Extreme Veteran 1704 Penticton, BC | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by PsyTri REST is critical. Am having ankle tendon problems that may be chronic, secondary to overuse and not listening to my body. Go slow and recover between runs. I heard similar advice when I first started FROM MANY TRUSTED FRIENDS, but then I grew too ambitious and excited about competing, and I may have messed the whole plan up. I hope this is nothing more than a nuisance on your training road. Will you be able to keep working out on an easier basis and being careful not to overdo it? Sometimes it is hard to hold yourself back isn't it? I want to focus on running this year and increase my time/mileage each week plus run up to 4 times per week but so far I'm just holding at about 2hrs/wk mainly because I'm being cautious not to cause injury. |
| 2014-02-14 11:05 PM in reply to: 0 |
Extreme Veteran 1704 Penticton, BC | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by stephsprint Gonna be 50 in April... trying to get through the workouts in the next few months to get ready for summer. Happy Valentines Day everyone. My sweetie and I are married 16 years today! Happy anniversary Stephanie. All - I had a modest swim today. I kept it low key and slow until I feel better but with a certain drill I managed to get my stroke count down to 19strokes per 25m and even got a couple lengths at 18strokes. It felt pretty neat even though I was pretty slow. Then I went out for a 5mile run in bright sunshine and a strong south wind. Once I warmed up it really felt good. And, I ran the way Tay said at about 5.35mph. It felt slow but I was running even slower last year. Edited by wenceslasz 2014-02-14 11:14 PM |
| 2014-02-15 12:24 PM in reply to: #4917473 |
| 82 | Subject: RE: Hashers and Mashers Part 2 - OPEN It's so Nice today -5°C today going to take my cross county bike out to the gym after I am done my coffee! |
| 2014-02-15 5:16 PM in reply to: #4949963 |
| 82 | Subject: RE: Hashers and Mashers Part 2 - OPEN Great work out today! Rode my bike to the pool 8.3 km (mostly downhill) Swam for 20 mins Rode home mostly up hill (like 6%) Suppose to go for a run this evening so that should be interesting! |
| 2014-02-15 6:11 PM in reply to: ktoolz |
Master 2484 St. Louis | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by ktoolz Great work out today! Rode my bike to the pool 8.3 km (mostly downhill) Swam for 20 mins Rode home mostly up hill (like 6%) Suppose to go for a run this evening so that should be interesting! Nice! |
| 2014-02-15 8:48 PM in reply to: ktoolz |
Member 1293 Pearland,Tx | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by ktoolz Great work out today! Rode my bike to the pool 8.3 km (mostly downhill) Swam for 20 mins Rode home mostly up hill (like 6%) Suppose to go for a run this evening so that should be interesting! for a while there i thought you crashed downhill straight to the pool! |
| 2014-02-15 11:58 PM in reply to: #4950055 |
| 82 | Subject: RE: Hashers and Mashers Part 2 - OPEN I did almost crash lots of ice and snow/slush and if course jerks trying to run me over! I was surprised how bad my balance was trainer does train that very well! Think I am going to start adding some wobble board to my strength training been stregthening my cure but not in as much in a reactionary setting. but I an sure it will come back quick gone spring I just finished up 5 km ready for bed lol big day |
| 2014-02-16 6:00 AM in reply to: #4950153 |
Member 138 | Subject: RE: Hashers and Mashers Part 2 - OPEN Lots of slow miles George will make you faster. I'm bringing my weekly running mileage back up slowly, just addkng a few very easy runs here and there, last week done 19 miles. My sunday ride turned out to be a bit of a disaster, first I was going to join my club's C group, try to hang on for 10miles and turn back, doing 20, but it ended up cancelled cause a lot of people were away (Valentine's I think). Then I was going on the cycling club's ride (that would have been slow and flat but at least 30-40miles), but looked outside and it was icy, some of the girls were saying it would have melted by the time we started but I didn't want to chance it... so ended up on the turbo. And the ice did melt...  |
| 2014-02-16 7:09 PM in reply to: tatous |
New user 129 Melbourne, Australia | Subject: RE: Hashers and Mashers Part 2 - OPEN Hi Mike, Do you have room for another ...? I'm an old Hasher from a while back but I've been largely off the air waves in recent times. I've been miss the chance to chat about tri stuff so I thought I jump back in if that's OK? Thanks. Chris |
| 2014-02-16 7:16 PM in reply to: cadnams |
Veteran 493 Chicago, Illinois | Subject: RE: Hashers and Mashers Part 2 - OPEN Originally posted by cadnams Hi Mike, Do you have room for another ...? I'm an old Hasher from a while back but I've been largely off the air waves in recent times. I've been miss the chance to chat about tri stuff so I thought I jump back in if that's OK? Thanks. Chris Chris! You're alive! Welcome back, buddy What's in the future for our friend from down under? |
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