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Slornow and Wannabefaster's Summer Group-CLOSED (Page 20)
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 2014-06-17 7:10 AM in reply to: slornow |
Veteran  976    New Hampshire |  Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSEDOriginally posted by slornow Wow! What a game for the USA at the World Cup. Fortunate to get the win given their limited amount of possession but its still a win! What a great game. The announcers had more or less thrown the towel in for the US saying that they'll be lucky to come away with a tie and such and then what a great corner. Awesome game. Fun to get into it. I'm not a huge soccer person but I totally buy into all the hype around World Cup, kind of like the Olympics. |
| 2014-06-17 7:17 AM in reply to: #5013093 |
Master 1779 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Good Morning! I'm in Michigan for a few days training and hanging out with Jason and his wonderful family. One of the main reasons that I'm here is to work with his swim coach for a few days. Jason doesn't have to worry about me chicking him anytime soon. I ran on his treadmill last night for a few miles. It's probably the slowest that his treadmill has ever gone. Lol.. Hoping coach will put another 1 mile TT on the schedule so I can chase Jason around the track during his easy run. |
| 2014-06-17 7:21 AM in reply to: #5013361 |
Master 1779 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Nancy, I'm sorry to hear about your health problems. Hopefully they can get this resolved quickly. Maybe in the meantime you can work on your bike set up, mental sports strategies or projects around the house? Hang in there |
| 2014-06-17 11:12 AM in reply to: #5013363 |
Member 836 North Augusta, South Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Jason...funny you mention the probiotics. A Google search revealed a handful of quality research studies that showed a combination of Saccharomyces boulardii and Lactobacillus GG to be the best choices for the negative side effects of taking Clindamycin (which happens to be Clostridium Difficile colitis). Found both of those locally today. Yesterday I had a pity party. Today I'm determined to be more productive. ? |
| 2014-06-17 2:44 PM in reply to: glfprncs |
New user 234 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Ok kids, I have some questions: I'm doing my 1st Olympic distance on Sunday 1500m/30 mi./ 10k. 1st question: How would you pace the bike? I don't have a power meter and I've tried HR but didn't have much success with it. So I'm going to use RPE. Here is a link with a pretty good chart that someone posted here or on the main board so we are all using the same scale. http://home.trainingpeaks.com/blog/article/power-training-levels 2nd question: I always come out of the water pretty gassed. Sky high HR and usually just keep pushing through on the bike and run. Now this may work in a Sprint but don't think it's a good strategy for an Oly.  Yes I know the obvious answer more swim fitness. That being said should I try to slow down in the swim? I don't know if that is possible I only seem to have one speed. Or perhaps really approach the beginning of the bike at a slow pace? I have tried to do that before but the competitive part of me always gets impatient and says "Screw it. We are losing too much time. Let's hammer!" Yes I do have a running dialog with myself during a race.  Any thoughts? Thanks. |
| 2014-06-17 2:56 PM in reply to: GoldenSprocket |
Member 2098 Simsbury, Connecticut | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by GoldenSprocket That being said should I try to slow down in the swim? I don't know if that is possible I only seem to have one speed. Any thoughts? Thanks. YES! THIS! Breathing is kind of important on the swim so I'd try to keep it in check and have a good controlled swim. At least that's what I'm trying to learn how to do! |
| 2014-06-17 2:59 PM in reply to: GoldenSprocket |
Extreme Veteran 990 Collierville, Tennessee | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by GoldenSprocket Ok kids, I have some questions: I'm doing my 1st Olympic distance on Sunday 1500m/30 mi./ 10k. 1st question: How would you pace the bike? I don't have a power meter and I've tried HR but didn't have much success with it. So I'm going to use RPE. Here is a link with a pretty good chart that someone posted here or on the main board so we are all using the same scale. http://home.trainingpeaks.com/blog/article/power-training-levels 2nd question: I always come out of the water pretty gassed. Sky high HR and usually just keep pushing through on the bike and run. Now this may work in a Sprint but don't think it's a good strategy for an Oly. Yes I know the obvious answer more swim fitness. That being said should I try to slow down in the swim? I don't know if that is possible I only seem to have one speed. Or perhaps really approach the beginning of the bike at a slow pace? I have tried to do that before but the competitive part of me always gets impatient and says "Screw it. We are losing too much time. Let's hammer!" Yes I do have a running dialog with myself during a race. Any thoughts? Thanks. 1. Have you ridden/driven the course? The course dictates a lot for me; if it's relatively flat, then I know what I can hold. If it's hilly, then you have to approach it differently. Keep the effort even; spin through your gears so that you leave yourself enough gas in the tank to pick things back up at the top of the hill. An Oly is like running a 10k, which makes sense, so you can't approach it like a Sprint, which would be a 5k. In a 5k, I go hard. On a RPE of 1-5, I'm holding a 4.5-5 the whole time. In an Oly, you've got to remember that the bike will be at least 1 1/2-2 hours, so you can't go in with 5k effort. 2. Again, I'd look at the course. Is there a long walk/run to T1? Use that to catch your breath and lower your HR; don't run if you feel maxed out; take 10-15 secs. longer and recover from the swim a little. Use the first mile or so to ease into the bike, not coasting, but not all-out effort, either. There's my two cents! Can't wait to see how the race goes! |
| 2014-06-17 3:13 PM in reply to: GoldenSprocket |
Veteran 976 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Kev - I just did my first Oly the other day and I think we're pretty close in terms of paces and such. What race are you doing? For the bike I looked pretty closely at the elevations of the course before hand and laid out a conservative plan in terms of what I thought I'd be able to do and I also looked at HR and my typical pace in other rides to come up with a number. My example; it was a hilly course so right away I threw 20+ MPH out the window. I looked closer at HR and wanted to stay around Z3/Z4 on the flats and just let the downhills ride out. (Thank you very much 235 lb body) That gets me between 148-162 on the HR side of things, which translates roughly to 18-19 MPH average after looking at a lot of different rides on the road and on the trainer. I did keep note of the mile splits when my watch beeped and knew I'd want to be 3:10-3:30 but mostly I just kept an eye on HR and feel. I ended up at 18.7 MPH, which while I think I had more in the tank, was exactly what I was looking for. For the post swim HR, just try and relax it for a bit. Out of the water I was throwing down 172+ HR which is interval HR level for me, but I just took it slow on the bike at first and before I knew it the HR came down. The way I looked at it, there was 26 miles out there, burning myself out in the first 1 or 2 was not going to make sense. In a sprint I'm always "Go go go" but for this I knew I could afford to settle down first. I also took in some calories right when I got on the bike so that made me slow down a bit and get things under control. Good luck, I'm sure you'll kill it. |
| 2014-06-17 6:59 PM in reply to: mtnbikerchk |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by mtnbikerchk Originally posted by glfprncs My summer months should be a training mecca, but I've spent more time in the doctor's office in the last 3 week's than I've gone in the last 5 years! I developed some horrid' lump' on my back on June 7. Went to an urgent care on June 8. Started me on an antibiotic, horrid painful lump subsided. 6 days later, new horrid lump appears on my back. Back at my own doc today. Lanced & drained horrid lump 2. Sends off a sample to see if we're dealing with MRSA and switched my antibiotic. The great news about the antibiotic (note sarcasm) is that is causes diarrhea, oftentimes severe. Yay. That should be fun during a long ride or run. ?? I haven't been allowed to swim for ages (first from cryosurgery on my face then from giant pus filled things on my back). I might be able to get in a pool later this week if the sample comes back negative for any superbugs. No open water for a week. I'll stop whining now. I'm just frustrated. @$#%\*£€_?&#!!! You're entitled to whine. that sucks WAH. Ugh! I am so sorry to hear about the health woes. I had a "sore" from riding too much last August. I'll spare the details of the draining and packing, but I did get the dreaded MRSA label after it was all over. Not cool. It meant that my entire surgery team for the knee had to be in special clothes and they treated my like a leper. It took three swab tests, two weeks apart to clear myself of that nasty label. Avoid it if you can. Get well. |
| 2014-06-17 8:08 PM in reply to: SSMinnow |
New user 234 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Jon- King Pine Tri in East Madison which is south of Conway. I haven't seen the course yet. To make matters worse this is the 1st year that they are having an Olympic distance so I can't find any elevation maps. In prior years they have only done the Sprint distance. I did map out the course on map my ride, http://www.mapmyride.com/routes/view/447111206,which shows 1187 feet of total ascent. If that can be believed. I was pleasantly surprised with that number seeing how it is almost into the White Mountain National Forest which can have some brutal climbs. We are staying there on Saturday the night before the race and I do plan on driving the bike route. |
| 2014-06-18 7:27 AM in reply to: GoldenSprocket |
Veteran 976 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Yeah, I'd expect it to be kind of hilly up there but who knows. I just did the map on here and it shows just over 2k of elevation. Hard to tell but I bet there will be some hills. Sounds like they just re-paved the roads though, so it will be a nice cruise in a really beautiful area. I wish I knew about this one beforehand, I could have done it. Great excuse to get up to the mountains for a weekend. Should be a lot of fun. Kick some butt. (tri_pine.png) Attachments ---------------- tri_pine.png (409KB - 3 downloads) |
| 2014-06-18 9:05 AM in reply to: jonD81 |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Kevin-you are getting good advice about your upcoming olympic race. I think too many people equate sprints/olympic event together in terms of difficulty and level of exertion. Typically you are doing twice the distance across the board. Of course this is obvious but after th swim and bike you have a 10K to run. In a sprint we can suffer through the 5K but for the 10K pacing becomes more of an issue. I would consider trying to negative slit the run...keep it easy or doable for the first half then try to pick up the pace over the last 5K. The standard advice I get from my coach in any distance longer than a sprint is to try to "build" into each segment. Meaning you shouldn't just blast off in the s/b/r and hit the power/pace/RPE you plan on maintaining. Work into the segment and up to what you want to maintain. Go easier than you think you should on the swim....wait until your HR settles and then try to pick up the pace a bit once you get into a rhythm. Group question-anyone use a snorkle in the pool to work on their swim stroke? Saw a guy using one at the pool yesterday and then saw an article last night about it being a valuable piece of equipment to work on stroke mechanics without the added issue of turning to breathe. |
| 2014-06-18 9:11 AM in reply to: slornow |
Elite 7783 PEI, Canada | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Group question-anyone use a snorkle in the pool to work on their swim stroke? Saw a guy using one at the pool yesterday and then saw an article last night about it being a valuable piece of equipment to work on stroke mechanics without the added issue of turning to breathe. I've never used one but the swim team kids I swim with often do. The coach told me it was a great way to isolate stroke flaws - specifically, if a particular issue goes away with the snorkel then he knows that breathing is at least part of the issue. I'm back from 3 weeks in France. I've been to the pool twice in the last 3 days and did a 2.5 hour ride yesterday (after having done neither for almost a month). Both the swims and the ride kicked my butt! I have to do a bunch of panic training to get myself in any sort of condition before Challenge Saint Andrews on July 6th! (as a relay - just the swim and run). |
| 2014-06-18 9:21 AM in reply to: slornow |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Kevin-you are getting good advice about your upcoming olympic race. I think too many people equate sprints/olympic event together in terms of difficulty and level of exertion. Typically you are doing twice the distance across the board. Of course this is obvious but after th swim and bike you have a 10K to run. In a sprint we can suffer through the 5K but for the 10K pacing becomes more of an issue. I would consider trying to negative slit the run...keep it easy or doable for the first half then try to pick up the pace over the last 5K. The standard advice I get from my coach in any distance longer than a sprint is to try to "build" into each segment. Meaning you shouldn't just blast off in the s/b/r and hit the power/pace/RPE you plan on maintaining. Work into the segment and up to what you want to maintain. Go easier than you think you should on the swim....wait until your HR settles and then try to pick up the pace a bit once you get into a rhythm. Group question-anyone use a snorkle in the pool to work on their swim stroke? Saw a guy using one at the pool yesterday and then saw an article last night about it being a valuable piece of equipment to work on stroke mechanics without the added issue of turning to breathe. Yep, I used one last year for a while. I am not sure it helped me a whole lot, but it did make me realize that I do not keep my head steady when I swim. The coachI was working with, told me unless I turned my head to breathe, it should remain steady. Still working on it. One thing that has helped my stroke is using a pull buoy. When I was going through the knee crap, i had to use it 100% of the time. For whatever reason, it helped my pull immensely by putting me in a really neutral position. I've now started swimming without it and have improved my 100 time by several seconds (3-10"). No other explanation. |
| 2014-06-18 10:01 AM in reply to: SSMinnow |
Member 836 North Augusta, South Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Managed a 3+ mile run and some core work this morning. So far, the probiotics are keeping 'the nasties' at bay. Granted, I've only been on this antibiotic for two days (plus 8 days prior on the Septra), but here's hoping! I do find that for about 2 hours after taking it, I have a mild to moderate headache and my head just feels 'fuzzy' and I just want to sleep. That feeling goes away after two hours, so that leaves me at least 4 hours before I take the next dosage. That's plenty of time for some training. Hoping I'll be allowed in the pool tomorrow. Get my MRSA test results back today. Finger's crossed for a negative! |
| 2014-06-18 10:18 AM in reply to: slornow |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Kevin-you are getting good advice about your upcoming olympic race. I think too many people equate sprints/olympic event together in terms of difficulty and level of exertion. Typically you are doing twice the distance across the board. Of course this is obvious but after th swim and bike you have a 10K to run. In a sprint we can suffer through the 5K but for the 10K pacing becomes more of an issue. I would consider trying to negative slit the run...keep it easy or doable for the first half then try to pick up the pace over the last 5K. The standard advice I get from my coach in any distance longer than a sprint is to try to "build" into each segment. Meaning you shouldn't just blast off in the s/b/r and hit the power/pace/RPE you plan on maintaining. Work into the segment and up to what you want to maintain. Go easier than you think you should on the swim....wait until your HR settles and then try to pick up the pace a bit once you get into a rhythm. Group question-anyone use a snorkle in the pool to work on their swim stroke? Saw a guy using one at the pool yesterday and then saw an article last night about it being a valuable piece of equipment to work on stroke mechanics without the added issue of turning to breathe. I love this advice. Building in to your race paces is a much nicer way to do things. Getting stronger as you get further in to the race is fun. Falling apart because you started too hard is not fun at all. Even in my power tests in training, it goes so much better if I start 10-15% lower than what I think I can hit and build to my goal power. If I hit my goal power in the first minute, invariably I am suffering/failing in the last 5 minutes..... I think I tend to go too easy on the swim but I typically feel pretty good in the water and not gassed at all coming in to T1. All of my swimming has shown me that going as hard as I can and blowing myself up in the pool yields me about 5-7 seconds per 100 over going relatively easy at a sustainable pace. With that in mind, I would rather lose a few seconds and swim comfortably. On the bike, I would start at a comfortably hard pace. Go at a pace that is work but that you feel like you could maintain for a couple hours. If you get to 14 miles and feel pretty good, start to press the pace a bit. The last half mile of the bike at any distance race I like to reduce my effort and up my cadence to get my legs ready for the run. I don't know if it helps but it is what Ilike to do. Pace the run. Pick a pace that you think you can maintain and again, pick it up if you have some gas in the tank for the last two miles. Randy--I have been using a snorkel a lot more lately. It is one of the tell tale signs of my swim coach; all of her swimmers walk around with a snorkle in their bag. I resisted using it for a long time but I have been using it every day during my drills. Like your guy said, I can concentrate totally on what I am drilling without worrying about having to breathe too. It does take some getting used too, for sure. I was out of bed at 4:30 this morning, ready to swim. I opened the garage door to leave for the pool and was immediately impressed by how much lightning there was. It was a nearly constant light show with a lightning strike every few seconds. I was pretty sure that the pool would be closed on account of the lightning and I didn't want to drive all of the way there only to sit around. Plus, my bed was really warm when I left it so I turned around, climbed back in bed and got another hour of sleep. Bummed to have missed the swim but I am pretty sure it wouldn't have happened any way. |
| 2014-06-18 10:22 AM in reply to: axteraa |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by axteraa Originally posted by slornow Group question-anyone use a snorkle in the pool to work on their swim stroke? Saw a guy using one at the pool yesterday and then saw an article last night about it being a valuable piece of equipment to work on stroke mechanics without the added issue of turning to breathe. I've never used one but the swim team kids I swim with often do. The coach told me it was a great way to isolate stroke flaws - specifically, if a particular issue goes away with the snorkel then he knows that breathing is at least part of the issue. I'm back from 3 weeks in France. I've been to the pool twice in the last 3 days and did a 2.5 hour ride yesterday (after having done neither for almost a month). Both the swims and the ride kicked my butt! I have to do a bunch of panic training to get myself in any sort of condition before Challenge Saint Andrews on July 6th! (as a relay - just the swim and run). Welcome back. Was it a nice trip? No pun intended. |
| 2014-06-18 1:32 PM in reply to: wannabefaster |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED |
| 2014-06-18 3:12 PM in reply to: #5013525 |
Member 836 North Augusta, South Carolina | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Randy...I think if you have issues with head position (lifting chin up) the 2nd would be a good choice. It looks as though you'll be sucking in water vs. air if you don't look down with that one. Would force you to tuck your chin in a bit (at least that's how I think the design works). I do, however, like the purge valve in the first one. If you do get a snorkel full of water, the first will be much easier to clear. I've never seen the snorkels used up the front of your face (my only snorkel experience is as a SCUBA diver. |
| 2014-06-18 4:23 PM in reply to: slornow |
New user 234 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Swim smooth recommends the the 2nd one. http://www.swimsmooth.com/finis_snorkel.html Thanks everyone for the great advice. I am definitely going to try to build into each leg on Sunday. I think I have a habit of going to hard too soon. I wouldn't do it in a straight HM, don't know why I think it's a good idea in a Tri.  I tend to look at each event individually for some reason. I need to pace for the whole race instead. |
| 2014-06-18 6:47 PM in reply to: glfprncs |
| 504 | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED During my OWS yesterday I almost crashed into a swimming dog (twice). You'd have thought after the first time the owner would not have thrown the ball when I was near. WTF? Then I almost had a head on with another swimmer. I was looking for him while sighting, but he had a very low profile and we missed by about a foot. 1 mile OWS at all paces is getting easy. Time to bump to 1.5 mile LSS (Long Steady Swim). The lap pool is now open, I just have to find time to get there during lap sessions. There is a 4 day yoga festival where I usually swim and run. The scenery is AMAZING (no, my wife doesn't read BT). 45 minute run then some trainer tonight. |
| 2014-06-18 6:53 PM in reply to: slornow |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Thanks for the snorkel advice. There are 2 Finis models. Which is preferable?
I used the top one. It was recommended to me by the UW Swim Coach I was working with. |
| 2014-06-18 7:54 PM in reply to: slornow |
Master 3205 ann arbor, michigan | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Originally posted by slornow Thanks for the snorkel advice. There are 2 Finis models. Which is preferable?
My coach says the top one is the way to go. Don't know her reason but that is the one she tells us to buy. |
| 2014-06-19 7:54 AM in reply to: wannabefaster |
Veteran 976 New Hampshire | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Good spin on the bike last night. Sufferfest Revolver. 15x1' at 120% FTP with 1' recover between. Around set 11 or 12 you really start to burn, then they throw in an extra set at the end and call you names. Great stuff. Just realized even though I had my race on Sunday I never took a day off after. I'll save it for later I guess. |
| 2014-06-19 7:54 AM in reply to: wannabefaster |
Master 3058 South Alabama | Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED Time for the racing rollcall......its almost the weekend right? Kevin has an olympic anyone else going to tee it up this weekend? I was up early for a run with some track intervals. It is hard to get out the door to do those types of workouts but it always feels great when I'm done. |
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