Tri Mark's Madness Group-Closed (Page 23)

Yup good luck to anybody racing this weekend. Have fun.

It's been a slow training week for me just due to regular family stuff (sick kiddo) but I did get my bike refit and while there wasn't a big change in the fit I did learn that I was holding my handlebars in the totally wrong place so I'm hoping that change ends my numb finger problems.

No race for me this weekend but I'm actually off to an open water swim clinic tomorrow. I'm pretty psyched. I'll share whatever I pick up there. - Amy

Took yesterday off for cinco de mayo.  Friendly tradition with my pals from high school so training did not take place.

Mark i totally agree with your advice.  Somtimes appropriate rest is just as important as a long run or hard bike.  When looking into a season and how to train people should understand periodization.  It helps plan out your rest, active recover, hard days, etc.

Good luck Henry on your first tri! It's such a fun great expereince. What a rush!

I ran 7.5 miles today and it felt great.  Volunteering for the local Century ride here tomorrow.  Working the aide station and rest stop at mile 20ish.  I will then ride the course the following weekend with about 400+ volunteers.  Should be fun!

Hope everyone enjoys their training! Ironman St George tomorrow if you want to wake up early and stream live some inspiration!

Just back from my open water swim clinic. The coolest new thing I learned is how to corkscrew tightly around the buoy for a faster turn around a swim buoy. Other than making me really dizzy it did seem to get me around in front of those around me which is a good trick to have if I can pull it off. We were in groups of 8 and we went into the buoy in a pack and I was on the outside and I used the corkscrew and I came around the buoy on the inside of the pack and in the front two. It's simple really alternating one freestyle stroke and one backstroke toward the buoy. The instructor said two of those should do a complete turn but it was taking me three of them. We also practiced swimming in a group to get more comfortable with all the arms and legs that was very helpful too.

Unrelated to swimming I have a question for more experienced cyclists out there. Here where I am it is flat. I know you guys might all think that it's flat where you are too but I'm in South Florida and the only hills we have are bridges. Perhaps as a result I am a terrible climber on the bike ... abysmal is more like it. I'm really slow and it's depressing. What can I do to get better at climbing hills? Are there form tips that I should practice? Is it just practice, practice, practice? Are there any strength exercises I can do to help strengthen the climbing muscles off the bike to help as well?

That corkscrew sounds like a good idea, I will have to practice that.

The wife and I ran another 5k this morning and wow was there some hills. I was hoping to match my 25 minute 5k last week but after seeing the second hill on the course I was very nervous. I had to walk a couple times but once I hit the top I kick it up a notch. I ended up with the exact same time as last week I believe I came in at around 12th place. First place was at 22 minutes, and at 6' 4" 240 only being 3 minutes behind a 5' 8" 130 lb guy feels pretty good. The cool thing is my wife ran a 37 minute 5k which was the same time she had last week. Our son ran a kids k and came in 5th place. It is fun having the family participate in the same events with me.

volunteered for the Wine Country Century in sonoma county california today.  It is one of the most popular centuries in northern california.  Fills up in under 24hrs and is limited to 2500 riders. I did the ride last year and felt I was obligated to volunteer and not fill of a spot as i've ridden these roads since i stated cycling.

I did the first aid station that fed the 100 mile and 200k riders.  It was an early start to set up, but you get out quick as all the riders are through in quick.  I helped set up and then kept the food stocked as over 1800 cyclists went through.  Breakfast burritos, m&m's, fruit, cookies, pretzels, fig newtons, etc.  Good stock of food for the rides.  It is a very laid back ride. Not a "race" but more of a touring feel.

I volunteer for Vineman 70.3 every year and boy is it different.  Everything at vinemand is "me me me" by the triathletes.  All in tunnel vision and pissed if something isn't there way. The riders today were 95% laid back and super happy to be there and that we were so helpful.  It was a fun ride.

I'll ride the course (100k route) next week with all the 300+ volunteers that helped out today.  Should be fun.

Hope everyone's training and racing went well this weekend!

First race finished! And now, to Infinity...and beyond!

1:24:56
127/192 overall

I'll try to post race report on Sunday. 

Congratulations!

Race log is up!

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=251286

Great job!!!

Congrats on the awesome race!  Love the photos!

Happy Mother's day to all the Moms out there

Whoa! That is very impressive.  Very interesting to see how all the data comes together and how all the training is tied together to maximize performance. Thanks for sharing and teaching!  What other electronic gadgets do you have besides the garmin and power meter?

very cool Henry!!!! congrats on your first triathlon! It's such a rush. Keep up the good work. Sounds like you had a blast! Enjoy mothers day and your much deserved DAY OFF!

Great job, Henry!! You did great and I'm glad to hear you had such a good time too!

Great job, Henry!! You did great and I'm glad to hear you had fun too!

Henry, you're no longer a newbie!  Congrats to you on a great race.  Looks like you used some mental strategy on the run to your avantage.  One of the odd things about the run, with no feedback from a Garmin you'll feel like you're at a crawl as you just got off the bike.  When you go from 23 mph to 7 mph, it's torture.  Still plenty of time to pick out an outdoor race for the summer and tackle an open water swim brother!  I know lakes give some the heebie jeebies, but it's a ton of fun on a hot summer day, and really amps up the challenge when you're racing in 80 and 90 degree heat. 

Sounds like an awesome 5k for both you and your family.  Congratulations!

Jacqui

Henry,

Congratulations on your first triathlon!  I loved reading your race report -- it gave me goosebumps. And the pictures were great -- you look like a professional!

Jacqui

I am embarrassed to even post this, but I ran a really crappy 5k this morning.  This is only my second of the season.  The first was horrible also, but I had only been running for three weeks after 2 months of injury.  Now I have worked myself up to half marathon mileage but my time was 2 seconds SLOWER!!!  It is beyond disappointing.

My heart rate was elevated (zone 4) the entire time so I was pushing very hard but I was just exhausted.  I can't even use my bum knee as an excuse as it only had the usual stiffness and no pain.  I think I need to really get my running mileage back up, and get my weight back down.  I am 12 pounds heavier than my profile photo (taken in December) and 7 pounds heavier than the March 5k.

No more excuses.  I need to work hard to get out of this rut.  I did post a race report in case anyone is interested.  It basically says "I am fat and slow!"  http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=251332

Jacqui

jacqui,

dont be so hard on yourself.  first of all you ran a 5k.  thats more than 95% of america can say today. 

secondly when you run a 5k your energy systems and HR are completley different than when you run Half Marathons.  For example, when was the last time you trained in Zone 4? I know you can run 4x the 5k distance, but i dont know that you can hold zone 4 for 25 minutes.  If you want to be faster at 5k's you need to work on intervals and work in and around your lactate threshold. 

When you run half marathons you often dont get that "burning and heavy" sensation from the lactate build up until maybe the very end.  However, with 5k's, generally speaking you are going so fast that from the get go your body is producing more lactate than it can eliminate. 

So in general you just need to train slightly different. Work on easy intervals first like running hill repeats or hilly courses to ger your heart rate elevated. (hills are a courses natural intervals, use them!). Also run some fatleks.  Choose a light post 250 yards ahead. Pick up the pace for that period of time or so.  This will get you used to running with a higher HR and running around your lactate threshold!

Keep your head up! It's early in the season and you have already knocked off two 5k's and a couple half marathons. Most people cant say that for a lifetime!

PS. About losing weight, I heard that it was about 3-5seconds per mile off your splits for every extra LB.  So if you are 5lbs heavier than last 5k that could account for 25 seconds!! I dunno how true that assesment is, I read it on a forum.  But it gets you thinking!

Keep the head up and the feet moving!  

I wish there was a like button on this forum like on Facebook.  I agree - don't be hard on yourself, you are doing it!!!   Hang in there, K