BT Development Mentor Program Archives » Experior and Slornow's Winter Mentor Group-CLOSED Rss Feed  
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2012-01-22 8:28 AM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
9 miles completed. Wasn't as bad as I thought it would be. The wind helped out a lot.

Hope everyone had a good weekend.


2012-01-22 9:44 AM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
Hey, I'm updating the dungeon (trainer room) for the winter months. Looking for ideas from those of you who use your trainers a lot and or live up north.
First off I actually like riding the trainer. Long rides of 5+ hours are something that I've done in the past and actually enjoyed. Yeah, it is a sick sort of mindset...

But to add to the experience it would be nice to have a few new toys in the dungeon.

Right now I'm thinking about adding the following:

Netflix
Wireless headphones
new fans

Any other ideas?

If you use or have used Netflix was it worth it? Did you stream the Netflix to your TV or computer?
Have you used wireless headphone? Which brand? Do they stay on in the aero position?


2012-01-22 3:00 PM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Race recap from my blog:

"Nice little super sprint, and had a way better experience on the swim portion this time. We had enough participants to do wave starts. Had three. While my teammates/friends were daring and went in the first and second waves, I was much more conservative and took off in the 3rd so I can be comfortable. Kinda wishing I went in the 2nd as I ended up swimming into the backs of the legs of many who walked where it was shallow enough. Was disorientating, but I was actually incredibly calm and simply maneuvered around them instead of panicking like I did last time. Went way off course and couldn't hear the volunteers or other swimmers calling me, lol! I looked up and thought that I was waaay ahead, hee hee! Had to make a little U turn and get back on track, but still felt great and knew I could have kept going at the end.

The biking on the road with a mountain bike was challenging watching all the guys on the road bikes zipping around, but I am determined to train with the gear I'll be using race day. Even wore the trail shoes I hope to wear (if they survive the training).

The run was OK. The lungs weren't even touched, but my calves were threatening to cramp the entire run. I'm positive I didn't properly rehydrate after the bike ride on Saturday, and hydrate well for the tri. Had to go easy and not push off my toes too much, but ran the whole thing.

I actually was feeling so good about the swim that I wanted to whoop it up and just go home, lol! That was my test. Being in the water with all those people again to see if my newly acquired swim knowledge would help the anxiety, and it did. Yay!"

Up next is a regular sprint on 2/2, which is a 700M swim, right? That's the next test. I should get some trail running it, but it's hard for me to get to. They have Hash runs on Saturday nights, but I can't do those and the Xterra course rides on the same day. Too much time away from home.

Hope all is well this weekend and you sick ones are on the mend.

 

2012-01-22 3:06 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Catwoman - 2012-01-22 7:44 AM Hey, I'm updating the dungeon (trainer room) for the winter months. Looking for ideas from those of you who use your trainers a lot and or live up north. First off I actually like riding the trainer. Long rides of 5+ hours are something that I've done in the past and actually enjoyed. Yeah, it is a sick sort of mindset... But to add to the experience it would be nice to have a few new toys in the dungeon. Right now I'm thinking about adding the following: Netflix Wireless headphones new fans Any other ideas? If you use or have used Netflix was it worth it? Did you stream the Netflix to your TV or computer? Have you used wireless headphone? Which brand? Do they stay on in the aero position?

 

Am interested as well.  Right now I have a bedroom that is not being used and is collecting crap.  Like to turn it into a workout room for the remainder of the winter.  Look forward to the comments.  PICS.  They should start a show called

TRI -CAVES. Smile

 

2012-01-22 3:14 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Although I have been down with sickness (Cold and Cough) this past week.  I was able to lose 3.6 lbs. on Weight Watchers by following the plan and tracking my eating.  I am looking forward to getting back to working out with CORE and Running.  Want to get back down to 190 or 185 by the Marathon.  21.4 lbs. to go.  Would like to get to the Gym to run on the dreadmill this week for some of my short runs and stay out of the weather. 

I downloaded the Runner's World 16 week 4:30 Marathon Plan last night and it is stored on my Training Peaks calendar.  Looks pretty good.  Plenty of time for rest and Cross Training.  I hope it is enough.

Very windy here in Oregon Today.  Day of laying around watching football with the fire place going. 

Happy training for you who are able to.

2012-01-22 3:41 PM
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Master
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South Alabama
Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Brian-hope you are feeling better and able to resume training.

Blanda-good job on the race.  Sounds like things may have turned the corner on the swim? Just feeling more comfortable and relaxed is a huge plus.  Just keep up the solid work and you will have a great season.

Rene-my run yesterday was much like yours today....warm, humid and breezy.  Unfortunately, I ran yesterday since weather was iffy for riding.  Of course this morning was a total washout so I was on the trainer for 2 hours.  By the time I finished the ride it had stopped raining and I was able to do a short brick run. 2 hours on the trainer is about my max...mostly because my butt doesn't seem to tolerate time on the trainer as well as it does on the road.  

TRAINER SET UPS-Mine is in a small area that extends off the main part of the garage.  I have e-motion rollers set up right next to my work bench so this gives me a place to grab if I space out and forget to pedal or lose balance.  On the work bench I will put my water bottles and have a small dvd player set up.  I also use my laptop for playing dvd's when I do a TrainerRoad workout.  I have a fan on a stool directly in front of me and also have a small fan on the bench blowing on my backside.  The one on the stool is pretty big and does a pretty good job but nothing can keep me cool in the summer when its 95 degrees w/similar humidity. May get somthing bigger/more industrial this Summer.  I put a towel over the front of the bike, a small one around the seatpost (secured with reusable velcro) and also wrap one around the top tube. I also keep a small towel or two on the bench to wipe off during the ride.  Its amazing how much sweat you can generate and deposit onto your bike, floor and trainer if you are not actually moving.

For entertainment I use Netflix.  Our internet is pretty weak in the garage so I have the Netflix package that allows me to have 2 dvds at home.  Typically, if I put one in the mail on say a Tuesday I will get a replacement on Thursday.  I use wired headphones just like I run with since the player/computer is just in front of me to the right on the bench.   I have had zero problems with Netflix and don't know what I would do without it.  I do probably 80% of my time on the rollers so thats alot of dvds.

Randy  

 



2012-01-22 4:09 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
There is a thread on Slowtwitch -Show us your Dungeon.


My current trainer set up is similiar to Randy's. The trainer is in our playroom and directly faces the TV. Computer is off to the right side. I use a TV tray (thank you Walmart) on the left of the trainer to hold bottles, phone, changers etc., I also have 2 fans one facing the trainer and the other one behind me. Underneath the trainer we put industrial carpet squares. There is also a large beach towel on top of the carpet squares to soak up sweat. I've also used old yoga mats under the trainer with towels on top. The vent over the trainer is closed when we use the heater. Recently I added a rack to hold medals behind the trainer. Sometimes I post goals, motivational sayings and pictures on the walls. Current zones are always posted near the trainer.

Benefits of using the trainer over road riding:
1. It is always ready to go
2. You can wear those tri shorts that may be a bit too thin in the seat to wear outdoors or when riding with friends!
3. Food and bathrooms are always available.
4. Entertainment options are pretty much limitless
5. You can ride the trainer at 4:30 in the morning
6. Time saver and the only way to train for an Ironman

Randy, I'm going to steal your towels on the seatpost/top tube velcro idea. Thanks!
I tried a bike bra but kept hitting my legs on it.

Edited by Catwoman 2012-01-22 4:12 PM
2012-01-22 5:12 PM
in reply to: #3942424

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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
Brian- way to go with the weight loss! Very nice!

Blanda- it sounds like your swim is starting to come along nicely. You are a crazy woman to go to a hash!!!
2012-01-22 6:09 PM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Rene-yeah, the bike bra was a pain and really never did much. This summer my rear brake which is some hidden, overly complicated gizmo actually seized up because of all the sweat that ran down onto it....thats why I started with the towel around the seatpost.    I post my power zones on the shelf of the wrokbench beside the trainer.

Brian-good job on the weight loss....especially given the sick spell.

Randy 

2012-01-23 7:37 AM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Blanda, great job on the swim, you'll do fine for 700m.  It's not as long as you think.  I remember looking at the markers in the water in my first year and thought that it was far.  But, once you're in the water and swimming you'll be fine.  Actualy, after the first 200m you'll notice you'll have more room just becasue the field has spread out.  Also, depending on how far the first turn is you'll probably won't have as many people bunched up at the buoy. 

Michael/Brian, hope this week your health turns the corner.

I had an OK week 2 of my maintenance plan, performed 6 of 9 workouts (1S-3B-2R).  Had some conflicts, unfortunately work and family come first.  I did lose 3lbs, but unfortunately not the right kind, it was lean body mass.  I need to up my protein intake, thought I had enough...guess not  Undecided

Looks like it will be a warm week up north, calling for high of 45 today...but with rain.  But rest week in 30's with no rain.  Maybe I can sneak in 4 runs this week.

Have a good day everyone.

2012-01-23 8:52 AM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Looks like off/on nasty weather here for the next few days.   Feels more like March/April than January. Swim and easy bike on the schedule.

Bennet-tough loss last night.  Bet it was a great game to see.....other than the loss and what looked like crappy weather.

Randy



2012-01-23 12:08 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Hey everyone.  I think I'm back...  It's been a really hard 10 days or so, but today I sort of feel normal.  I even swam and I'm hoping for a bike later today.

Congrats on the race Blanda!  Brian -- I hope you turn the corner soon too.

Trainer setup -- there was a thread on BT a while back about this.

Here's mine:

I either watch a movie on the TV (we don't have cable so no 'regular' TV) or turn the bike around to face my computer and stream Netflix.  For sound:  If I'm home alone I just crank up the volume.  If others are home, I wear noise-canceling 'ear bud' headphones with a fairly long cord that reaches to the computer or TV as needed.  They do a decent job of putting the trainer and fan noise into the background so I can hear the TV/computer.  I also put towels in strategic places on the bike.

Let's talk about transitions.  I have this weird goal of having the fastest transitions in the race at least once this year.  I'm normally near the top, and I figured heck, maybe I can actually be fastest at something.  lol. So what strategies do you all use in transition to get through as quickly as possible?  (A while back I wrote a little blog post about transitions -- I think I still believe most of what I wrote there, but I'm looking to take it to another level.  The post is here.)

Have a great one everybody.

2012-01-23 12:09 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
2012-01-23 1:11 PM
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Elite
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Michael - not enough fans!!

Went to swim on lunch today, but the gym pool was closed since their emergency poolside phone is not working to call 911, the local health board shut them down till it was fixed - hopefully by tomorrow.

On a very bright note, I got my Garmin back - someone turned it in.  Judging by the fact that the battery is almost dead, I'm going to assume they realized that without the recharge cradle it was useless to them, and thankfully rather than throw it out they returned it to the gym.  Doesn't really matter, as long as I got it back.  Now here's hoping for good luck at my Wed. massage so I can get running again!

2012-01-23 2:38 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Neil - glad you got your watch back. 

I was supposed to ride my trainer this morning for an hour but desided to skip it and get more sleep.  That workout is more like "extra credit" for me anyway and was a last minute addition to my training plan so I don't feel too bad.  Short run and masters swim planned for after work.

2012-01-23 3:57 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Hi Gang -

Michael - sending you healing thoughts for a speedy recovery!

Jason - MAHALO plenty for the Honu tips.  Makes me very happy that I've been doing so much running this fall/winter! It's invaluable to get advice from people who have actually raced a race and I appreciate it.

Blanda - Xterra Worlds was on our local station this week.  So GREAT to watch the recap - although I'm still not convinced it's for me.  You go, girl!

I'm very happy with the last week - a full training week and it felt GREAT.  Funny, though, I went to a party Saturday afternoon, had 1 1/2 beers, and had to come home and take a nap.  AND go to bed at 8:00 (I couldn't keep my eyes open). AND sleep until 7:00.  UNHEARD OF!  But it felt good and I was ready for my 2 hr ride/run brick on Sunday afternoon.

I LOVE my trainer and my treadmill. Even though the weather is mostly ideal here (and props to all of you who train in snow/cold!) I like to be inside, off the roads and out of the sun when possible.  I do get outside, especially for climatization toward race day, but it is darn convenient and accessible for me.

Couldn't get my run in this morning because I had to be at work early, but will get it in this evening.  BTW, what does everyone do for work - I'm curious?  I'm the accounting manager for Boys & Girls Clubs of Maui - an ever-growing non-profit.



2012-01-23 4:22 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
Blanda,
X2 on the longer swim distances. The longer the distance the easier it is. People tend to spread out more and find their pace. There isn't as much thrashing around as there is during shorter swims.
2012-01-23 4:27 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
2012-01-23 5:54 PM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Brian: Great job with the WW! I need some of your discipline! Good luck with the marathon training.

Randy: Love when you get more out of a workout than you plan for. Yay for weather clearing up for a brick!

Renee: You make me want to have a trainer set up in my house! I do like the idea of being able to stay home with the kids while I bike train. Thanks so much for the positive look at beyond 200M. It's very encouraging.

Sylvain: Thanks so much for sharing your swim experience. Eases my mind! I do think that if I don't get frazzled by the crush it'll be easier for me to find my pace and just relax. Hope the conflicts have been resolved! Dealing with some myself at the moment. Hard to train with family/work conflicts.

Randy: Hope there's no danger with the bad weather. Tri cave time!

Michael: Nice little set up! Mine would basically be a little corner if I had one. House isn't all that spacious.

Neil: So glad you got your Garmin back.

Jason: Sleep is good. Enjoy your run and swim! Can't wait till I can have "extra credit" training session!

Di: Sounds like a fantastic week you had! I love when I have those. Tough to come by for me lately. I love the off-roading with Xterra. I'm a wuss on the main road. I cannot relax with the way people drive here. Another MTBer is a former road cyclists turned to the hills from after getting hit multipe times. If I do well enough with the Guam Xterra, I think I'll train to quality for the big one! Did I say that out loud?!

*****

I rested yesterday. My mother and oldest child are trying to drive me bananas and it's stressing me out. Had to shut down early. Went to bed at 5:30pm. Bike's in the shop to fix the gears. I'll hit the bike at the gym for a bit and a outdoor run afterwards tonight. I can't let stuff like this take me off my training schedule. I already registered for the race for a pretty penny.

2012-01-23 6:31 PM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Great to see everyone checking in.  I was not able to get my swim workout in until 2:00pm.  It was not a hard workout but I just never felt like I found my rhythm.  Oh well just one of those days.  Easy 45 minute trainer ride done this evening.

Really nasty weather in the Birmingham area.....thats about 230 miles northeast of where I am.  Always sad to see. I'll be traveling through that area on my way to Chattanooga on Thursday afternoon.

Randy

 

2012-01-24 6:37 AM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Good morning all-easy 5 @ 5 on the treadmill this morning followed by a few strides.  Hope everyone has a good Tuesday.

Randy



2012-01-24 6:44 AM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Nice, Randy!! I need to start getting my runs done in the morning.

I did 9ish miles on the spinner and then a nicely paced 3 miles on the treadmill. I realize that neither of these pieces of equipment equal actual road time, but they've improved my overall fitness for each discipline without a doubt. At some point I'll be able to get more road time, but for now, this is all I've got with the time I have. I'm just throwing this out there because of the threads in Tri talk regarding machine vs actual bike/outdoor run. Both have been helpful for a time challenged beginner like myself.

2012-01-24 8:02 AM
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Master
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Blanda-you make an interesting point about machine time as compared to actual bike/run.  I think using whatever you have available to get the workout in is what is most important.  Build that engine!  Just like what Michael has been doing with pool running....it will take some time for him to regain his full run fitness and for his body to adapt to the stress of running on hard surfaces but he has maintained a solid level of fitness by doing those mind numbing pool runs.

For me, if I have been running primarily on a treadmill I can feel it when I run outside.  The "soft" surface of the treadmill as compared to the concrete path I typically run on.  My body will feel it after the first 2-3 runs on the pavement.  I try to get as many of my runs as possible done outside so my body stays accustom to the strees of the harder surfaces.  I would love it if there were more trails where I live to run on but I really can't complain.

Bottom line in my opinion is to use what is available and convenient to further your training...it all helps build overall fitness.

Randy  

2012-01-24 8:20 AM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED

Agree with Randy.  The engine is foremost.  I do think it's important to get some outdoor time, but there are plenty of athletes -- even pros -- who train mostly indoors.

I still have a head full of snot, but the other aspects of illness are gone -- no more fever and sore throat.  Today is a huge day at work, but I'll squeeze in a swim and hopefully a trainer ride tonight.  Have a great Tuesday everyone!

No secret tips about speedy transitions? I'd love to hear how others do it (even if speed is not your particular priority).

2012-01-24 8:31 AM
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Subject: RE: Experior and Slornow's Winter Mentor Group-CLOSED
Absolutely agree with getting some outdoor time, and luckily I do. As you know, my weekends are usually when I get 'em in. Randy, know full well the adjustment legs need to make to the road after training mostly on treadmill. Did majority if one of my half marathon trainings on one till about two weeks out. Lungs were great once I hit the road, but a lot of pain in the legs from asphalt pounding. I'm going to try super hard to wake up early to get morning runs in on the road next week.

Edited by Blanda 2012-01-24 8:32 AM
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