Slornow and Wannabefaster's Summer Group-CLOSED (Page 21)

2014-06-19 8:18 AM

in reply to: slornow

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

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.

NO I have NOTHING going on this weekend and I can't wait

Lots of sleep and riding and a little running.

Welcome to Thursday! Strange week at work so I'll be glad when it's over.

Have a great day all!

triguy1043

2014-06-19 10:30 AM

in reply to: mtnbikerchk

Extreme Veteran

678

Rome, NY

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Sorry I have been quite this week its crazy busty being the last week of school

No racing for me this weekend but

Hopefully so great training

Looking for a 50ish Bike Saturday and a 10-11 mile run on Sunday
Hopefully get some swimming in as well

Jeremy

triguy1043

2014-06-19 10:35 AM

in reply to: triguy1043

Extreme Veteran

678

Rome, NY

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

How many people in here do LOW Gear work on the Bike?

I did a session last night

I am usually a 90 RPM Guy but last night I did

Main Set - working in Zone 3 - 5x5 min 75-80 rpm with 3 mins rest in between.

I am prepping for a 70.3 that for the first 28 miles is a gradual incline nothing to bad other then the first 5 mile climb.

Here's the course profile http://www.mapmyride.com/us/glens-falls-north-ny/big-george-bike-20...

I am curious as to if you all believe these low cadence intervals will replicate the false flats I will experience during the race?

Jeremy

glfprncs

2014-06-19 12:21 PM

in reply to: slornow

Member

836

North Augusta, South Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

30ish mile ride this morning with some good friends. The entire ride was misery from the get go. It was hot and humid at 8:00 a.m., our route was hilly, and I just never could find a comfortable spot on my bike. Plus, I stepped in a fireant pile and didn't realize it until I was cruising down the road and they started biting me inside my shoe!

Whine, whine, whine...at least I put some change in the bank today. Here's hoping I'll reap later what misery I sowed today.

PaulPerger

2014-06-19 12:37 PM

in reply to: slornow

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

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.

I'm doing my FIRST TRIATHLON this weekend! It's a short Sprint, but I want to do a short race before my first Olympic.

Ross Heart Hospital OSU Tri Fit Challenge.

0.45 mi. Swim
12 mi Bike
5K Run

I'm excited, but a little nervous. The distances won't be a problem, it's just this will be the first time putting them all one right after the other.

While I'm here... I have not been able to ride my bike for 2.5 weeks (I've been biking, just not on my own...) I got on my bike yesterday and my brakes have a horrid squealing sound. What can be done to quiet them down!? I have ridden it at least once per week since I bought it in December, and have never had any loud squeal. I am guessing this is a result of the bike sitting for nearly 3 weeks... But I would prefer to NOT have a bad brake squeal come race day on Sunday! Any advice would be greatly appreciated.

glfprncs

2014-06-19 1:29 PM

in reply to: PaulPerger

Member

836

North Augusta, South Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Paul...good luck at your first tri! I was going to do that same one if I had been at my parent's house in Ohio this month. My plans changed, though, and I'm stuck in hot, humid SC.

2014-06-19 2:13 PM

in reply to: PaulPerger

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by PaulPerger

Originally posted by slornow

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.

Good luck!! You'll have a blast.

and for the squeal, you can try this: http://www.bikeman.com/bicycle-repair-tech-info/featured-tech-artic...

toe in the brake pads just a hair.

Catwoman

2014-06-19 2:16 PM

in reply to: #5014358

Master

1779

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Paul. Have a great race! And remember that your first race at any distance is always a PR.
99.9% of triathletes are very friendly. Don't hesitate to ask anyone on your rack or at the race for help if you need it.

2014-06-19 2:22 PM

in reply to: 0

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by triguy1043 How many people in here do LOW Gear work on the Bike? I did a session last night I am usually a 90 RPM Guy but last night I did Main Set - working in Zone 3 - 5x5 min 75-80 rpm with 3 mins rest in between. I am prepping for a 70.3 that for the first 28 miles is a gradual incline nothing to bad other then the first 5 mile climb. Here's the course profile http://www.mapmyride.com/us/glens-falls-north-ny/big-george-bike-20... I am curious as to if you all believe these low cadence intervals will replicate the false flats I will experience during the race? Jeremy

I call them LOW BRO intervals....low cadence/big ring only. Current coach throws them in periodically. Suppose to help build leg strength. I wouldn't do them if I had knee issues and they caused pain. Its a good workout to mix in. For the most part my natural cadence is between 85 and 90. Almost always higher in a race regardless of the course. Key is to try to be consistent with effort level whether climbing or on the flats. Of course, effort level is going to be somewhat higher when climbing but that should be offset as much as possible by pushing an easier gear. You will do great!

Edited by slornow 2014-06-19 2:23 PM

jonD81

2014-06-19 2:50 PM

in reply to: PaulPerger

Veteran

976

New Hampshire

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Good luck Paul. Get out there and have some fun.

So my pool is closing for the summer for some renovations. There's another YMCA about 15 minutes further away that I can go to, but going during lunch wouldn't be an option. Luckily my wife is a teacher so she's off starting tomorrow, so feasibly I could get a swim in first thing in the morning before work. Not sure how it's going to work but I'm glad I put in some good time in the water before the closing. Might have to suck it up and get to the OWSs that my tri club meets for.

skibummer

2014-06-19 5:07 PM

in reply to: slornow

504

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

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.

Was supposed to race this weekend except we have a Boy Scouts event.
We are going to a Minor League ball game and then camping out in the ball field overnight.

As a result, I've been trying to get my training in before the weekend.
I don't want to be the guy running laps around the field while everyone else is having s'mores.

1 mi OWS today, trainer tonight.
Run/bike tomorrow.

Good luck to the racers. I'll be driving and sitting watching some baseball, but having some serious quality time with my son.

GoldenSprocket

2014-06-19 5:38 PM

in reply to: PaulPerger

New user

234

New Hampshire

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Go get em Paul! I remember my first time. I was so nervous before the start but relaxed once I got into a good rhythm. It was pretty much over before I knew it. Oh, and my 1st triathlon was pretty fun too.

2014-06-19 6:31 PM

in reply to: 0

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Paul-it will be great fun. It will hurt if you push yourself but finishing is such an amazing feeling. Your adrenaline can be your friend and enemy. It will push you to go harder than you ever thought possible....keep it in check and ride the wave but stay within yourself. Can't wait to hear how it goes. It is a great accomplishment.

Edited by slornow 2014-06-19 6:46 PM

wannabefaster

2014-06-20 7:22 AM

in reply to: slornow

Master

3205

ann arbor, michigan

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Kevin and Paul, good luck this weekend. Have fun and race hard.

Jeremy, I do some training at low cadence, high effort. Not a lot but some. I think it helps build leg strength. I don't know how much it would help on false flats. On those I am going to be spinning at close to my normal cadence. I think they help the most when you have to climb really steep stuff. The low cadence, high effort really replicates steep climbs very well.

Well, Rene spent the week here at my house, working with my swim coach. I hope the swim training was worth the trip. I hardly got to see her because of how busy I was at work. We didn't train together for one minute. Bummer. She spent much more time hanging out with my wife than with me.

I had a really nice swim this morning. Only my second swim this week so I was able to hit it hard. Ended up doing 15 x 100 on 2:00 send off. The long rest really let me push hard on each 100. This was the fastest I have ever swam for a set like this. I could feel how hard I had worked when I was done and in the shower. Kind of that good, shaky, spent feeling you get after really hard effort training.

jonD81

2014-06-20 7:29 AM

in reply to: wannabefaster

Veteran

976

New Hampshire

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Good luck to all the racers this weekend!

Took last night off after I realized I hadn't taken a day off after my race on Sunday. Feel very fresh today which is great. I have a 8 mile run tomorrow, 40 mile ride on Sunday and maybe some golf thrown in there too.

My Training Log My Race Log

jmhpsu93

2014-06-20 9:53 AM

in reply to: slornow

Expert

4922

Middle River, Maryland

Silver member

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

'Morning, everyone. I'm back from a few days at the beach...definitely enjoyed the relaxation and got a few short runs in. OMG it was cookin' hot!! We hit almost 100 degrees Wed; record high for that date in Ocean City. The water was a different story...my Fenix 2 read around 66 degrees. It actually felt fine, though, once you got used to it.

Getting a morning spin and lunch swim in today...last day of vacation. Booooooooooo!!!!!!

I'll try to catch up on the chatting here...seems like lots of good stuff going on.

Triathlonpal

2014-06-20 10:28 AM

in reply to: #4996375

194

, North Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Well,mum back to training after my race... The plan was to take a week off with only some fun runs and rides in, but because of how busy I was and my brother' shedding last weekend that turned into almost 2 weeks. That's alright youth because my next race isn't until September. Still haven't registered yet because I'm trying it decided whether to do the OLY or the Sprint... Probably will do the sprint... But we're back to work now and hopefully can improve over my last race.

Good luck to everyone racing this weekend! Enjoy it!

-Nathan

2014-06-20 10:37 AM

in reply to: triathlonpal07

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

urgh feel like a$$ today. Actually I feel a little better today than yesterday so whatever 1 step up from that is......

Dropped the tri bike off at the shop this am. They are putting on an xlab torpedo. They have to do some workaround thanks to the whole integrated bar thing - they have to actually get a bracket UP and OVER the arm pads. Should be interesting.

Good luck to you guys racing this weekend. I know the weather here will be perfect so I hope it is for you too!!

SSMinnow

2014-06-20 12:19 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

I've done quite a bit of big gear work, 55RPM mid Z3. At the beginning of the season, it may be 20', but builds to well over an hour as the season progresses. Haven't done it this year due the knee and I miss it. I think it is responsible for strength on the hills and FTP improvement.

glfprncs

2014-06-20 12:53 PM

in reply to: SSMinnow

Member

836

North Augusta, South Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Today is a positive day:
1. I don't have MRSA. Test results came back today. Yay!
2. I swam today and had, without a doubt, the BEST swimming experience ever. Let me explain.

There are 7ish YMCA branches in the Augusta area, and I have a membership that allows me to use any of them. Only 3 have pools, and this spring, I started using the pool at the Aiken YMCA which is only open May through October because it's an outdoor pool.

The pool there is quite small, but they have several other 'water' activities in the pool area, so there are masses of children. In order to swim in the deep end of the main pool, you have to pass a swimming test: 30 seconds of treading water, 30 seconds of floating on your back and a 25 yard freestyle swim. There are only 2 lap lanes in the pool, which is generally no big deal because I've only seen 3 other people ever swim laps there. Today, there were two of us and I was in lane #1. This is also the lane where the kiddos take their swim test for the deep end.

The lifeguard asked if I would mind being interrupted every now and then so a child could take his or her swim test. I didn't mind, in fact, I asked if I was allowed to swim alongside them and encourage them if they needed it.

11 times today, I was introduced to a child who was taking his or her test. I asked if I could take the test alongside them. They all said it would be great! So, 11 times today, I stopped my swim so I could tread water, float on my back and then swim 25 yards with these kiddos. Some of them were a little sketchy about 15 yards into the swim, but every single one of them responded when I paddled alongside and said, come one, we're almost there. We can do it.

10 times today, I got a high 5 from a child who passed the swimming test.

1 time today, I got a hug and the wee boy said, "We did it, Miss Nancy! We can go in the deep end now."

My day can't get any better.

2014-06-20 1:17 PM

in reply to: glfprncs

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by glfprncs

Today is a positive day:
1. I don't have MRSA. Test results came back today. Yay!
2. I swam today and had, without a doubt, the BEST swimming experience ever. Let me explain.

There are 7ish YMCA branches in the Augusta area, and I have a membership that allows me to use any of them. Only 3 have pools, and this spring, I started using the pool at the Aiken YMCA which is only open May through October because it's an outdoor pool.

The pool there is quite small, but they have several other 'water' activities in the pool area, so there are masses of children. In order to swim in the deep end of the main pool, you have to pass a swimming test: 30 seconds of treading water, 30 seconds of floating on your back and a 25 yard freestyle swim. There are only 2 lap lanes in the pool, which is generally no big deal because I've only seen 3 other people ever swim laps there. Today, there were two of us and I was in lane #1. This is also the lane where the kiddos take their swim test for the deep end.

The lifeguard asked if I would mind being interrupted every now and then so a child could take his or her swim test. I didn't mind, in fact, I asked if I was allowed to swim alongside them and encourage them if they needed it.

11 times today, I was introduced to a child who was taking his or her test. I asked if I could take the test alongside them. They all said it would be great! So, 11 times today, I stopped my swim so I could tread water, float on my back and then swim 25 yards with these kiddos. Some of them were a little sketchy about 15 yards into the swim, but every single one of them responded when I paddled alongside and said, come one, we're almost there. We can do it.

10 times today, I got a high 5 from a child who passed the swimming test.

1 time today, I got a hug and the wee boy said, "We did it, Miss Nancy! We can go in the deep end now."

My day can't get any better.

So cute

And congrats on the ALL CLEAR!

SSMinnow

2014-06-20 5:41 PM

in reply to: mtnbikerchk

Champion

7163

Verona WI--Ironman Bike Country!

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Good luck racers! Make sure to check in with those great results when you finish. SMILE!

2014-06-21 6:04 AM

in reply to: SSMinnow

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Good morning! Hope all of our racers have a good race.

Nancy-great story about your swim. Sounds like you embraced the opportunity to be a positive influence on those young people. Good for you!

I'm headed out for a group ride with 3-4 of my team mates. Plan is to go moderate for 40-50 miles. Reality is we will likely try to hammer each other into oblivion for 50-60. Should be painfully fun.

Enjoy the day!

WoodrowCall

2014-06-21 7:38 AM

in reply to: slornow

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Just finished up a very hot and humid long run, now I'm headed to the lake for the weekend. Good luck to all the racers; I'm looking forward to some RR's on Sunday!

2014-06-22 10:24 AM

in reply to: WoodrowCall

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Hey Gang-got my run interval workout done early. It was tough and I ended up running 9K of intervals on the track.....boring but much easier to go hard on the track than dodging sidewalk crossings etc.

Probably do an easy swim at lunch as my son wants to ge to the pool with me and show me that he is a better swimmer than I am....I've already conceded that he is.

Looking forward to the USA v Portugal game tonight. Pulling hard for the USA but I think they still have a tough time getting points against Portugal and Germany. Advancing out of the group would be a huge achievement and it seems many of the commentators have the USA already there. I think they still have their work cut out for them. A draw would be a solid result today.