Big Steve's Group - CLOSED (Page 23)

Got it, thanks.  I'm sure you have already looked into this, but here is a good link I found on the subject:

http://www.active.com/cycling/Articles/How-to-Change-a-Flat-Tire.htm

There is also a link for dealing with CO2. 

This guy can change a flat in under 2 minutes:

http://www.youtube.com/watch?v=VeeOhkug0yg&feature=related

like i predicted, could not stick to the full plan but got got in a really good week.  IMLP 8 weeks away

great 60 mile ride today by round valley reservoir.  had no idea such a cool place to ride existed so close to home

It’s official; I competed in and completed my first outdoor sprint triathlon.  I did better in the swim and run that I expected and was slower in the bike than I thought I would be.  All in all it was a great experience.  Next one will be in June and then another in July. 

A few random thoughts and observations:

It had been raining all week, but we caught and absolutely beautiful day for the race.  

I couldn’t get a silly smile off my face I as bought my celebratory beer afterwards.   

The markings on my arms and leg feel like a right of passage and I don’t want to scrub them off – I’ll just let them fade away.  

I’ve never gone that fast down hill on a bike in my life – what a thrill.

Lastly, if I want to become a serious competitor I’ll need to get serious about diet and nutrition.   

Great job getting a sprint in!!  Seeing progress from the one's you did last year?

Congratulations!!  Enjoy the buzz... it will last a while.

Hope everyone is having a great long weekend!  

Long week for me #'s below.  My front derailleur decided to stop working during a long ride today.  Good thing I was right by the shop in Lambertville to have it fixed.  Nothing major, just a "breaking in" issue.  $16 and 15 minutes and I was back on my way.  3 PM brick run after the ride was HOT HOT HOT.  Called it quits after 5k since there was no one handing out ice sponges in my neighborhood :-)

  8 weeks till IMLP !

Here's a funny one for you...

I decided to ride the Doc & Soc bike trail with a friend last week in prep for June 25th. Unfortunately, I took a wrong turn and found myself going down the steepest and longest hill I've ever been on. At the bottom I hit Rt 22. We searched around a while for a way back that avoided going back up the hill, but to no avail. It was a killer. In total we only went 10 miles, but it felt like 50. I think I strained my abdominal/groin muscles. On the bright side, I am starting to understand the cadence concept a little better.

I've signed up for the Lincol Park Tri in July and I have my eye on an Olymipc distance race in October.

Thats funny.  The first hill I encountered on my first long ride when I started riding scared me so much I didn't even go down it because of the fear of having to come up.  I just turned around and rode home.

Good luck @ Lincoln Park!    I just did an Olympic last weekend.  Black Bear in the Pocono's.  Incredibly tough bike course with never ending hills.  Finished in just under 3 hrs.  PR'ed by 30 so I was happy.

6 week's till Lake Placid!!

Intense week of training (times include the Oly on Sunday).  

 Today I got my first glimpse of what its going to feel like to run after a long bike ride.  Did 88 miles in 5 hrs and transitioned to a run.  I've never had a problem running after a ride before but then again I never tried after riding 88 intense miles  at an average of pace of 17.5/MPH.  My legs simply refused to go faster than 9:30 min/mile.  I wasn't tired or winded, they just refused to go any faster.  I felt a little better after 3 miles but decided not to push it and turned the corner to head home instead of a longer loop that was in the plan.   Better to save some strength for a longer run tomorrow.

This group has gone kind of quiet, hope you're all still pounding out the miles!

Big Steve,

I’m looking at your numbers and thinking where does he find the time?  You trained nearly 18 hours in one week including Oly and 14 hours + a few weeks ago. 

I guess the one question I have is how long into your Tri career were you when you hit the “next level” or maybe “the level after that” in your case.

I'm putting in 8-9 hours a week and progressing, but I don’t know if I’ll every hit your level of commitment.     

BTW, would you consider your level of training necessary or normal when preparing for an Olympic Tri? This will help me in understanding if I’m close to being ready for one in October. 

Thanks…st

I have an easy answer -  Steven is a superman He does not usually wear his cape in races, but I am sure he has one.

My coach told me that he likes people training for an Olympic-distance race do about 10-13 hours of training a week. The maximum I have been able to do to date is 8. The only way I can get any substantial amount of training done is if I make it my absolute priority. The problem with this is that then my family has to eat Subway sandwiches for dinner

Rita - you crack me up!

Steve - great questions!  First off - where do I find the time?  I am completely addicted to this sport and make the time.  I may have to go to Triathletes Anonymous one of these days .  But seriously I've given up some hobbies to make time for this one.  Motorcycle riding and a lot of TV and reading (that's what planes are for, and audio books during runs have made up for that).  I have so much unhealthy genetics in me that I think this is one of the best ways to increase my odds to stay healthy as long as possible and that has been a huge driver.  Plus, I hate medicine and taking cholesterol meds nightly was really depressing so this is keeping me off them too.  Lastly, I truly love the multi sport lifestyle and locations and people I am experiencing with this sport....so the addiction will hopefully live on!

"Next level" - everyone is different but instead of staying with Sprints for a while then graduating to Oly's then HIM's etc... I chose to go from one to the next to the next so its been a steady increase for me.  I can definitely see staying @ one level for a while before going to the next.  Completing Sprints a few times a year is an enormous accomplishments so there is no rush to get to Oly's unless you really want to AND have the training time to.

"Hours" - The hours I'm putting in are for Ironman Lake Placid.  The race I just did was "just a training day" lol.  At least that's what my coach calls it.  So please don't think this level is necessary to complete an Oly.  I just looked back at my logs for last year and I was under 7 hours a week  (5 for most) getting ready for the Oly.  I think I under trained a bit but it was enough to get me through it. 

Regarding Rita's (mine too - same guy) coach's estimates...I won't argue with him since he knows 100x more than I do but he trains folks to do really well and to feel great after you cross the finish line.  That's a bigger commitment then just training to finish under the cutoff which is what a lot of folks do.

Hope this helps a bit and sorry if my hours + the race made anyone feel this is a requirement for an Olympic.

 Lake Placid start is 39 days, 14 hours, 8 minutes away.  Did I mention I was addicted ?? 

Glad to hear only your pride got bruised a little.  Another impressive week if training I see- my complements.  2,762 yds/hr swim - 16.62 avg mph bike - 7.13 avg mph run: You're a crazy Dude!

I had something of a breakthrough this week.  It final clicked in my brain that high cadence turns biking into an endurance sport from a strength sport.  Now that I get the concept I wonder what was so hard to grasp in the first place.   In any case, my hill climbing and flat speed have improved. 

Also, I’ve found by beginning my stroke at the hip (similar to the way I teach my kids to swing a bat) I extend longer and catch better if I time my kick correctly.  Of course doing this in the pool is one thing in open water it’s another.   

I’ll put all my new theories to the test this Sunday at the Doc & Sok Sprint in Watchung. 

BTW I anyone heard anything about www.start-tri.com?  It seems you can get an online coach there. 

Thanks all.

My second sprint tri is in the history books with the Doc & Sok in Watchung last Sunday.  I’m getting a little better and a little faster, but the OWS remains the biggest challenge.  It wasn’t until two-thirds in that I found my stroke, but at least I found it. 

Next up is Lincoln Park Sprint Tri on July 17^th. 

Congrats on #2!!  The first few are awesome as each is a PR.  Keep at it!   Will post my race report from last weekend soon.  Buried @ work right now.

Personal Record.  Used as a verb and noun in tri-land :-)

Thanks.  Have a Happy 4th!

Finally got in my race report for last week.  Great Half Ironman!!  Took 25 minutes off my last HIM from September '10.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=258751

June has been very intense with the most volume EVER!  This is what you can expect for the month before a full Ironman:

Bike:  32h 07m 32s  - 535.78 Mi

Run:  13h 23m 08s  - 92.55 Mi

Swim:11h 47m 26s  - 33,100 Yd

Will start tapering off next week.  I can't belief Lake Placid is 3 weeks away.   

Happy 4th everyone!!!  Get some training in to work off the BBQ's .  I'm going for a 3 hr ride + 1 hr run in the morning, around 8ish.  If anyone in NJ is interested I would love some company.

Wow! What a month...

You did 784% of the swim, 478% of the bike and 353% of the run. 

As far as joining you, I’ll tell you what, right now I think I can manage a brick of 15 mile bike and 5 mile run.  If that is within your tapered range (hoping!) and training program, I’m up for next weekend (Sat 7/9 or Sun 7/10).  Name the place and make it early (7am) and I will be there. 

I’ve just got to see what it’s like at your level...

You're on!   Sunday works if we can start around 8ish.  Lets meet at the link below.  There is a great 15 mile loop we can take from there and then run on the soft tow path trail by the river.  90% chance I can make it  Depends on what my wife wants to do Saturday night which I hope isn't much because I have a 120 mile ride + run to do that day.

Anyone else interested?

 http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=blackwell+rd+and+canal+rd,+somerset+nj&aq=&sll=40.473559,-74.561849&sspn=0.019163,0.045276&ie=UTF8&hq=&hnear=Canal+Rd+%26+Blackwell+Rd,+Franklin,+Somerset,+New+Jersey+08873&ll=40.475909,-74.571655&spn=0.009581,0.022638&z=16&iwloc=A

8am works for me, but the earlier the better.  just send me an email if things change at [email protected]. 

Couple of questions:

The location is Canal Rd & Blackwell Rd, Franklin, NJ 08873, correct?

Where do we park?

Is the bike or run course very hilly?

Looking forward to it. 

I wrote up the details here...

http://sleeps9.blogspot.com/2011/07/ironman-lake-placid-2011-race-report.html

Most amazing experience ever. WOW, can't wait to do it again.