Experior and Slornow's Winter Mentor Group-CLOSED (Page 22)

I wish I knew some.  It is something that I am going to work on this year. Specifically, T1 as I now put on my bike shoes and run to the mount line.  Hope to start leaving them on the bike and doing it that way.  BUT, I will have to start working on running without socks if I go that route.

The Coaches I am working with run a series of 7-8 mini triathlons on Thursday nights during the Summer.  I may do 2-3 just to focus on working on my transitions.

Randy

Treadmills - I was never a fan of them (except for convenience), because they could be so boring (it also should be explained that I'm completely uncoordinated with earphones and always pull them out by accident, so I never run with music).  But before I managed to get hurt again, I was beginning to like the treadmill.  I had forgotten how leg turnover can feel when you set the treadmill at a certain pace and are forced to match that pace, no slacking, no excuses, you just have to run.  Outside there's wind, hills, whatever - things that can impact your ability to get those legs turning over, but a treadmill lets you accomplish this.  **For me, I like to get that high turnover, longer stride to happen every once in a while because it reminds me that my normal training/run pace, is just that - it's a training pace and should feel easy for the most part.**

Transition tips - get there early, rack on the outside of the rack and you get more space + a bit more room usually, makes it easier to find your bike and you avoid being squashed with other racers. 

Keys to faster transitions...

Keep it simple, keep it minimal, and do as much as you can while moving.

In reality...the only things we should need to stop moving for is to put on our helmet, unrack/rerack our bikes, and put on our running shoes.  Everything else can be done while moving. 

My fastest transition was during an olympic (top 30 combined T1/T2 out of 700+).  No wetsuit...so that wasn't an issue.  Here's what I did.

T1
1.  Took off goggles and swim cap as I was running into T1 and dropped it at my spot.
2.  Stopped to put on helmet
3.  Unracked bike and ran over the mount line

I was literally at my transition spot for about 5 seconds.  All the other time was basically how fast I ran to my rack and how fast I ran to the mount line with my bike.  My sunglasses were lightly taped to my handlebars, so I put those on after I was on my bike.  Shoes were already clipped in, nutrition was already on the bike.

T2
1.  Slipped out of my shoes before the mount line.
2.  Dismounted my bike.
3.  Unclipped my helmet while running with my bike.
4.  Racked my bike
5.  Dropped my helmet
6.  Put on my shoes
7.  Grabbed my hat (which had extra gels and my race belt in it) and ran out of T2.

I shoved my gels in my pockets while running, and put on my hat, then put on my race belt while running also.  The total time I spent standing still in steps 4-7 was about 8 seconds.  The rest of my T2 time was how fast I ran with my bike to my rack and how fast I left T2.

So really, my transition technique took 13 seconds (5 in T1 and 8 in T2).  The rest of my time is simply dependant on how fast I run within the transition area.  So honestly...I can't shave that much time in actual technique...I just need to run faster.

Got a swim and bike done today.  Had to be a short swim, but at least I got some laps in.  Bike workout was alright, but legs still not catching up to cardio.  Should have kepted some training going during my little layoff.  Will need to be patient and take it slow. 

Transition:

I like to get there early to pick best spot, priority 1 end of rack, priority 2 mid point between bike and run entrances. 

Out of swim, on the run put goggles and earplug in cap and roll in sleeve as I'm taking arms out of wetsuit.

Shoes clipped on, run and jump.  (think I'm going to try taping glasses to bike, thanks Jason).  Dismount is on the move without shoes.  Can't unclip helmet until bike is racked, if I'm correct that's rule in the tri series I race in.

For the run; shoes are ready with gels in my hat beside them. After shoes on, run, grab gels out of hat , put hat on and slide gels on waist. 

I'm out of shape!!!  Did a trainer ride last night and my HR was in the hgih 170's (all out race pace), and my power was around 85% (maybe a bit higher cause I've lost some wattage).  Either way, it was a shock to see it - lesson in this, don't let your fitness fall off.  I remember seeing some rough approximations but can't remember how long it takes to gain the fitness back.  1/2 the amount of time off or double the amount of time off? 

Swam on lunch and realized - I'm out of shape!  Shoulders were burning after just a couple of minutes.  At least I'm on my way back.

Massage for the calf tonight, and I'll test it on a treadmill tomorrow.  Really, really hoping this is going to work but have my doubts.  If it doesn't and the pain is there when I start to run is it time to see an MD?  What do I do at that point?  Worst I had up till now was a bad case of ITB which took a year to get past.

Good afternoon! 

Wow, thanks for the valuable transition tips.  I've got to add those to my check list and print them out for reference.  We should be thinking about those all the time during training.  At last year's race, I really dawdled in T1.  I got in there then completely spaced out and lost focus...it didn't help that a rack mate of mine was sitting at the end of the rack looking like she was about to pass out.  We chatted for a minute and checked in on each other, then we were off.  I still feel that was the right thing to do, but I could have made better use of my time standing there.  No excuses this year!

Had a great bike/run brick this morning - felt really good to get back on track - I got derailed Monday and Tuesday by work, but things are starting to smooth out, thank goodness.

Tried a new endurance gel from Vega this morning - in a word, nasty.  My friend who was raving about it warned me about the texture and I thought I could get past it, but...NO.  I guess I prefer my gels smooth.  I also tried their new hydrator last week but, despite the "all natural" label the taste is awful and there's a distinct "sweetener" aftertaste.  Blech!  I'm sticking to my Hammer products.  It's what works for me.

I finally got the cadence sensor installed on my bike and am back to using my 305.  Love it.  I can't believe it took me over a year to finally do it.  The instructions that came with it were awful.  I could not figure it out.  Thanks to my hubby and Google, we got it up and running on Sunday.  Now to start making good use of the data!

Have a great week everyone!

I've found that during a race, the adrenaline of the moment allows me to run through all kinds of crap without really even noticing it. 

That sounds like a very good idea -- practice is where it's at, I think.

Yeah, this is something I need to work on.  I have a bad tendency to get to races late and end up with a pretty bad spot on the rack.

I had that same rude awakening this month on the bike.  It's been about 3 weeks now that I've been trying to rebuild my bike fitness (after coming off of marathon training) and I can slowly start seeing some results.  I'm ahead of where I was at this point last year...which is good...but I'm A LONG WAY OFF from where I was at my peak bike fitness in August.  I suppose you don't get 8 months worth of fitness gains in 3 weeks though...LOL.

My reply:  Have a look at the link I posted earlier ( http://mdickson.net/tri_articles/transitions.html .  It has some advice about the flying mount.  Others have suggested that they are helpful hints.

I'd say that you get 99% of the time gains by doing the more rudimentary flying mount described first (foot on pedal first, then hop on, rather than jumping straight on).

Yea, I'd see a doctor, preferably one with some experience with sports-related injuries (or get referred to one).  That should help with the guessing game of how long you need to stay off it.

Hey everyone-been a busy day here.  Treadmill run at 5am then on the road for work until the afternoon.  Swim lesson/workout in Pensacola then home.  Looking forward to trying out some of the swim pointers but I'll have to wait a few days.  Traveling to Chattanooga tomorrow afternoon to take son to an indoor track meet over the weekend. So, I'll get up early again tomorrow to get some bike work in before heading to the office and at some point to Chattanooga (6 hours).  Looks like a crappy day to be on the road given the weather forecast.

Appreciate the transition tips....several good ones I'm going to try out.

Randy  

Before each race I set-up my bike on my bike carrier behind my vehicle and practice my transitions.  Yes I even put on the wetsuit up to my waist.  When I am removing my wetsuit after getting it down to where I can stand on it I begin grabbing my glasses and then helmet while at the same time I am stepping down on my wetsuit working it off around my ankles.  If I have to reach down I do but I already have my helmet and glasses on and then it is right to my bike shoes.  I don't care for trying to get my feet into my bike shoes while clipped in; for one they aren't Tri specific bike shoes and it is harder to slip your feet in regular bike shoes.  However, coming into T2 I do slip out of the shoes ahead of time leaving them clipped in and ride on top of the shoes and step off the bike at dismount while moving.  Have gotten pretty good at it and when done right looks pretty awesome.  When I mount the bike I do the running mount and jump version.  I'd consider doing the step on top of the clipped in tri shoes and leg over if and when I purchase a pair of tri specific bike shoes.  I am usually at least top three in my age group for T1 and T2 times and I find that if I can gain any time in Transition by practicing I am all for it.

I to bring a lot of stuff, but leave most of it in my car.  The other thing I find pleasure in is bringing extra gear (race belt, googles, timing chip strap, tire tube) to offer anyone who might be asking or is in need.  Makes me feel good to help others at the race; especially Newbies.  I have always gotten stuff back, but don't expect it. 

Randy you latest entry reminded me of something....One thing I have been always interested in knowing from everyone (if you don't mind sharing) is what everyone does for work.  It is interesting when everyone is getting their workouts in and managing to get them in during the afternoon.

I don't mind starting.  I am a Public School Special Education Administrator.  I generally work 8-5 pm with an hour lunch but have to be available during that time to respond to crisis or issues.  I work in the second largest public school district in Oregon - Salem-Keizer SD.

Lots of great transition tips, guys.

Neil: Been there, but nice thing is with work the fitness comes back! If massage doesn't work for the calf, see if you can get to a sports doc. Find out what's wrong and get on a recovery program!

Michael: Hope you're on the mend and got a swim in to go with your bike ride.

Di: Great workout after a hiccup! I have such a sensitive gut. The only energy sups I can handle are those shotbloks. I'd love to find a gel though. Easier to carry. I know nothing of cadence sensors and such. I need to research that!

Jason: Doesn't look like you have an ounce of fat on you! Tell us how the measurement goes. I should probably do the same. Wow, big races coming up!

Brian: Respect for your work! Were you a Special Education teacher at one point? My step-mom is one and I am in awe of her work.

I am an office manager, part time, for a construction company. I work from 8am-1:30pm  so that I'm able to get the kids after school, do homework, and spend time with them in the afternoon. Almost all of my weekly training is done when my husband gets home from work around 5pm, and on weekends.

****
Wednesday I ended up missing a workout to support a friend who's running for senator. Went to a little fundraiser with the family.

Tonight I did 2400M with the swim team. Lots of sprints. Focus was on turnover. It's starting to feel GOOD. Crazy!

Have a lovely Thursday!

2006.

This past Sunday.

All I can say is that was pure pain last night - I hobbled out of the appointment and iced my leg when I got home.  I'm scratching the run today, and will maybe give it a go tomorrow.

Blanda-great pics.  Keep up the good work.

Neil-good idea on scratching the run.  Better safe than sorry,  Inset additional cliches here _____________________.

Me-I'm an attorney.  Went through the usual big firm stuff with lots of travel and horrendous hours for the first few years.  Started my own small firm 17 years ago.  Just 2 partners and 2 staff.  We have a very specific practice as we handle Social Security Disability hearings and appeals.  I still work a good bit but my hours are more flexible.  Usually at work by 7am, try to get in a workout at lunch if the schedule allows and home by 4:30pm.  All of the cases we handle are out of the Mobile SS office which is only 4 blocks away.  However, that office handles cases in Alabama within about a 100 mile radius so we often have to travel 80-90 miles to attend hearings in the more rural areas.   For those days, like yesterday, its typically an early start, hearings/appointments out of town, then back home.  I probably average 4-5 days a month of travel like that so its tolerable.  No overnight, all over the country stuff, like I did before.  It was fun and exciting when I was young but quickly becomes a pain once you start a family.  My law partner also has 2 children and we both like to be active in our children's activities....so we try not to let work get in the way of that when possible

Good interval session on the trainer this morning.

Thanks to everyone for being a part of the group.  I'm really enjoying it!

Randy  

I've made some adjustments to my January goals -- lowered bike from 800 to 500, and that will leave me with a good challenge for the rest of January.  With illness and injury, getting to 800 wasn't going to happen, and trying to make up 400 miles of missed riding in 5 days is stupid.

Work:  I am a philosopher at the University of South Carolina.  I've had the pleasure of being at Cambridge (England), Oxford (England), Indiana University, and finally here.  My wife grew up outside of Columbia, and my family lives here, so we've been trying to work our way back for a long time and finally made it a few years ago.

Actually, right now I'm a paper-pusher and head baby-sitter, otherwise known as 'Chair'.  In my professional work, I mostly prove theorems in logic, mathematics (algebraic quantum theory), and evolutionary game theory.  So my mathematical colleagues accuse me of being 'a philosopher, not a real mathematician', and my philosophical colleagues accuse me of being 'a mathematician, not a real philosopher'.  Whatever.  My main occupation is 'Dad' anyway, so I don't care what they think.

It's going to be a beautiful day, here, but alas it looks like getting in a bike ride is going to be a stretch.  I'm going to give it my best shot, though!

167.6 pounds and 17.6% body fat.  I would estimate that I was really 164 though...because I had my work clothes, phone, wallet, keys, etc on while I was on the scale.  So approximately 29 pounds of fat on me.

I'm looking to get under 150 and about 12% body fat.  So lose 14+ pounds, of which 11 or so would be fat.

The picture in my avatar was from last May when I was near peak shape.  I was about 155 at the time.  I was easily under 160 up until the holidays...so the first 5 pounds or so shouldn't take too much work to get off.  The next 8-10 will be tough.