David Gillen's Group - FULL (Page 21)

That makes sense although I don't know why they didn't film this in the off-season where he'd have more time.  Maybe they wanted to air it in the summer.  Anyway, I'll probably keep watching.  I like it and Biggest Loser too! 

Here are 4 decent articles about heart rate zones.  Did you get a 305? 

Speaking of Garmin's, a question for Ken: When you upload a GPX file from your Garmin into BT, does it populate the distance, speed, and time values in your log or does it just create a map? 

Yes, you're correct.  This is a tough field test as you should pretty much try to go as hard as you can for 30 minutes.  But try to pace yourself so you don't slow too much at the end.  Last time, I tried a running LT test I failed.  I went out too hard and couldn't hold the pace past 15 minutes!   

You should try to do this same LT test for the run and the bike as your LTHR will probably be different for the 2.  Also, treat this as a very tough workout and try to rest well before and recovery well afterwards.  Also, record weather conditions (wind, temp, etc.) and try to pick a location where you can repeat this test every few months.

Let me know if you have more questions.  This will really help your training! 

I've done a handful of repairs/tune-ups to my bike, but I've never fixed a spoke.  Good catch.  I'm glad you found it before your race.   

Yes, there is a formula.  I don't know it off the top of my head, b/c I always just use a table lookup or BTs calculation by following the instructions on this page .  

Just type in your LTHR and it computes all the zones! 

9 days to my first olympic, please, please rain hold off.  As many of you have heard Dallas (and all of Texas) has been getting pounded with rain.  Luckily for me I did not do the olympic that is this weekend as it is now a Du.  I have heard that the lake we are swimming in is only 3 feet above normal and the weather forcast for next Sunday look clear (for now).

Anyways, it might not be a good idea to predict a time but I like numbers and giving myself something to shoot for so here goes.

Swim <30min
Bike <1:15
Run <55min

That will put me at 2:40 without tranisitions (they should be around 3 min total).   I think my should can be a few minutes faster as well as the bike.  The run will be the big ?,  I could definately go faster but don't know as I have never done that long of a run after a bike and my long runs lately have sucked.  I have a 9-10 miler on saturday so that should be a good indication.  I could possibly get close to 2:30 but I won't be disappointed if I don't.  As long as I 1.) have fund 2.) don't die and 3.) break 3hrs I will consider it a good day.

The run is definitely the hardest part of an OLY as it's twice as far as most sprints where as the bike leg is often just a few miles longer.   I ran like 10:30 miles in my first OLY when I was expecting to run sub 9s!!  I walked some too!  

Now, I think you're in better shape than I was for my first OLY, but it's still a good idea to respect the run.  It is SO EASY to go too hard on the bike as everyone will be hammering! The elites can pretty much get away with this as they can race an OLY like a sprint, but the rest of us would do well to save a little gas for the run.

You should still push the bike, but while hammering just keep in mind that you still have 50-60 minutes of HARD exercising to do after you get off, and pace yourself accordingly.  

You won't have it as bad as we "DU" this weekend!  2 miles of running before the bike will be just enough to make the last 6.2 very difficult!  I'm game though.  I like DUs, but they're tough.  However, they do make transitions easier and quicker! 

I'm glad you got new rims, Tim.  You made the right decision.  You're probably going to have to replace the rims soon anyway; might as well do it before your race, right!

I'm sure you'll do great at your race tomorrow, but like I told Ken, be sure to save some energy for the run as it will be tough!  Also, be sure to take in plenty of liquids and calories early on the bike.  If you drink or eat a lot at the end of the bike, you might end up with bloating or cramps in the stomach on the run. 

Sorry about the rain out there too, but believe me,we know how you feel here in TX! 

Good luck this weekend.

Johnny and I have both entered our race reports for our Disco OLY! Thanks for the interest, Pene.

BTW, you can color me HYPOCRITE! Please do as I say, not as I do!  OR follow the same dismal fate on the run!

You did awesome on the bike this week with a 50 and a 60 mile ride. Be sure not to increase too much too fast though. We don't want you to get injured or overtrained!