PeterAK's Group: THIS TREEHOUSE IS FULL!!! (Page 22)

So, how is training going everyone?  I would love to increase the discussion level here.

I'm finally feeling that I'm in the groove.  Put together four days of strong workouts in a row here and the legs still feel good.  I'm thinking about doing a crit next weekend, but we'll see if that materializes...

Lori and I spent a couple hours at the bike shop tonight looking at mountain bikes to replace our well worn old ones.  Current front runners are the Trek 6700 and Gary Fisher Hoo Koo E Koo.  Any mountain bikers in the group?

Sunday check in.

Taking the day off today.  Lots of errands I need to do.  I really should go for a ride or something though. 

PeterAK - have fun at the TriWisconsin Kickoff party!  Don't forget, I'll order a tri suit when they're ready.

MONDAY check in!

Don't know what I'll be doing as far as training today.  Maybe a nice short run or a ride.  I may also check out a pool I found nearby.

Peter - Tammy told me she saw you at the kickoff party - sorry I couldn't make it but, you know....

Eric - Hope the dog is doing better!  There's another tri in Galveston in October.  Maybe I'll see you at that one if not sooner!

Hope everyone has a great start to the week!

um.. Monday Check in - we're back....  tomorrow I go back to twork but for now - here we were and no bll this shot is with a cheapo $15 disposable

More pics going up on albums punta cana 08

Monday Check In

First off, Eric, I am so sorry about your doggie.  Gang, Eric's dog Mikey was poisoned and died this weekend.   So sad, I can't imagine why someone would do such a thing.

Spanglers, missed ya at the kickoff party.  It was crazy, we had way more people than expected, went through 250 burritos!!!  I'm going to try to get your shirt for you, PM me your address.

Hilary, weather can be a hassle can't it?  When it's warm enough I don't mind riding or running in the rain, but wind is always bad.

My training is coming around.  I'm back to putting down good power on the bike on a regular basis and runs have felt pretty good too.  Did a pretty significant swim today, and it was tough.  It included a total of 9 high effort 100's, and the last one was surely quite a bit slower than the first.  Need to be more consistent with getting to the pool and I'll be okay there.  Good stuff.

Eric, so sorry to hear about your dog.  I can't imagine what that's like.  If that happened to our dog of 10 years I'd be very upset. 

Dave - love the pics in the album.  Where'd you stay?  Bet you had a nice relaxing time!

I'm adapting to the weather on the gulf coast of Texas OK.  It's been 10 years since the last time I've lived in Texas so it will take some time.  My wife tells me there's still snow on the ground in Wisconsin - ugh.

I'm already thinking about another tri - could be doing the CB&I sprint in The Woodlands, TX.  Heard it was supposed to be real pretty scenary for the bike and run.  Though riding out the sea wall next to the ocean last Saturday will be pretty tough to beat. 

Pete - what do you know about sizing on bikes as a general question?  I have a "Large" Giant road bike that I picked up cheap last year and has been treating me well.  I got it fitted the other day and only had to make some minor adjustments (flipped the stem and moved the seat a little).  When I asked them about sizing for a Tri bike (still dreaming at this point) they told me I'd most likely go smaller.  I asked b/c Tammy's not happy about her bike and might think about selling it.  Hers is a 56cm Trek Equinox 11, 2005 model and says it's too big for her based on her fitting at Transition.  The guys at the shop let me try out some new Treks and had me in a 54cm at first.  That actually felt really good.  They told me I shouldn't go any bigger than a 56cm either.  I guess I'd been looking at the wrong size all along.

That's what I'm thinking I should go with too.  I'm 6'0".  I have a 32" inseam (well at least that's what jeans I buy).  When it comes that time I'll really just have to take them for a spin and see!  But if I can get a deal on a used on I'll jump on it!

I just read the race report, DSpangler--that's awesome!!!

(Sorry I'm just jumping in, just got the time to catch up on things.)

Spanglers, I am 6'4" and ride a 60cm road bike and my tri bike is a 58cm.  I had them both professionally fitted, and had to change out the stem on both bikes to make them right.  I'd say you are in the ballpark, but you really need to get on the bike in front of a professional to make sure it will work.  I know Tammy is frustrated (expecially because her bike is so very sweet!) so take something away from her experience--don't assume the bike will fit until you have an expert look at it!

Andrea, nice medals!  I've probably got some of the old rectangular ones in my basement from my high school racing days.  As for your peaking too early comment, view this as an opportunity to do more training!  Keep going now, and you will feel stronger later.  Believe it!

Hilary - not that I'm an expert but I tried something new for my tri on Saturday.  I've never owned a pair of speed laces or yankz to I bought some.  This made the shoes off / on very easy.  Great investment in my opinion. 

My bike shoes are Nikes w/ 3 straps.  The bottom strap I kept closed - didn't really affect getting the shoes on.  The middle and top straps I kept all the way loosened up and just barely put the edge of the strap in the guide.  That way when I slipped them on I just had to pull them tight.  I had to practice some times and get on the bike to I know exactly how tight to tighten them.  I did not unstrap from my shoes after the bike, I unhooked from the pedals and ran in my bike shoes through the transition area.  If I ever buy tri specific bike shoes I will have to try the "pre hooking" on the way out and the "unstrapping" on the way in.

I didn't wear any socks b/c I thought it would take to long for me to put them on after the swim.  Being a duathlon you don't have to worry about that.

NO MORE SLEEPING ALLOWED!!!  It is April, tri season is upon us even for those of us who still see snow piles daily (albeit they are getting smaller).

Re: drinking, this is soooo important.  What is your nutrition plan?  We can hash this out as a group if that would be helpful.  Important stuff to consider: race distances, how you tolerate fluids/gu/solids while exercising, and sweat rate.  What are your thoughts?  This is a GREAT early season experiment that we should all be paying attention to.

Re: transitions, you HAVE to practice.  I know! You didn't want that answer...  But, I spent time practicing early season last year and if you look at my transition times I think it shows.  I was around a minute each at the sprint I did last year--it is a fact that fast transitions mean better rankings.  Some sort of lacing system for your running shoes is key.  I like the lace lock style:

The less you do in transition the better.  I can't speak of T1 for a du, but for a tri, everything (nutrition) is on my bike except my shoes.  I get my wet suit off with reckless disregard for its well being--it gets yanked off and tossed on the ground.  Sunglesses are in the helmet which is on the handlebars.  Shoes on, sunglesses on, helmet on and buckled, grab bike and RUN to the mount line.  There is no standing still taking a drink--you can get up to speed on the bike and THEN drink while moving.  I've tried putting my shoes on on the bike but it hasn't worked for me as like you Hilary I use bike shoes rather than tri shoes.  Practice and see what works best for you.

At T2, I leave my bike shoes on the bike.  Coast in the last 50 yards and take my feet out of the shoes, and stand on top.  Practice practice practice the running dismount.  Run back to your transition area, rack bike, helmet off.  Running hat with nutrition (if needed) is next to running shoes.  Wipe feet if needed and stuff them in shoes, pull laces tight, grab hat with nutrition while I'm jogging on the way out of transition.  Go go go!

It should feel urgent--that's fine.  If you practice enough your confidence will be high and there won't be any stress. 

Did I mention practice???  I'm sure my neighbors thought I was nuts when I practiced as I set up transition on my driveway and would jog 100 yards, ride my bike around the block, and repeat.  Many times...

Daspanglers - stayed at the Execellence Punta Cana - Adult only all inclusive - truly perfect

I've got a wicked ear infection complete with soreness, deafness, AND discharge - wheee! but other than that I feel good - first 5k is Satuirday - lets see how I fdo compared to last year.. It'll be interesting - it should be about 20 degrees warmer this year than last...

Note to self: do not borrow headphones from Davewithnumbers this week...

So Dave, I looked at your race report from last year, what is your goal this year?

I'm curious why you always down a Red Bull.  Do you do this for training runs too or just races?  I know lots of athletes love Red Bull, and I have drank flat Coke on early a.m. bike rides and during long (50+ mile bike and 10+ mile run) training days but not always.  The pick me up is amazing and feels particularly good on hot days. 

Not sure what goal is - I'm about 10# heavier than last year I'm feeling not great and have had a crappy last month training - That said I'd like to be faster than last year - so sub 30 would be nice.

I've come to accept I'll never be fast running - But I CAN improve.

 RE: Redbull - i usually have one before runs or swims - not usually on the bike but sometimes - I drink the sugar free kind - Actually I drink the sugar free Red thunder from Aldi's as it is the same damn thing at 1/3 the cost.

So after a long day at work last night and being a hotter and muggier day than I've been used to for the past 10 years, I decided to try a LT on my run.  Based on the training bible, this is what we came up with.

Z1 116-148   10:30+
Z2 149-158   9:17-10:30
Z3 159-167   8:38-9:16
Z4 168-174   8:09- 8:37
Z5 175-178   7:53-8:08
Z5b 178-184  7:19-7:52
Z5c 185-193  7:18- max

That's better than what I got the last time I tried one of these a while back but not quite where I want to be yet.  But I'm working on it!  (thanks to tripletmom01 for figuring out the numbers!)