swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 247)

dalessit - 2010-08-05 9:06 PM So my race this weekend was supposed to be my last "A" race of the year.

Due to travel and such, pretty sure it's not going to be.

So I think my plan is going to be not to screw up and try to remember to do everything (for once) that my coach and I have talked about and I have wanted to do.

Swim:

Start in the front row.  Plain and simple.  People swimming over me don't bother me.  Me running into people does, starting in the front row should take care of most of that, as the faster swimmers will take off and pass me anyways.  The races I have done this I have had better swims, seems simple enough but I seem to often get distracted and usually remember right around the time I run into the first pack of breast strokers that started in the front row.

T1:
Simple, no socks, leave shoes on bike, no rubber bands, I can slip my feet in as I go along.  Run past the mount line and jump on.  Dont' try to put shoes in, during the first 50 feet unless there is an easy opportunity to do so. 

Bike:

Ride in Power Zone 1/2 for the first 5 minutes, make sure my HR gets down from the swim, Ease into it and ride appx 200Watts for the ride, make sure to drink from infinit every 10 mins or so, depending on the heat.

T2:
Nothing much here, I think my T2's have been good, I do a flying dismount and run through with bike, no socks so fast T2

Run:

Take the first 3 minutes of the run to focus on form, get my HR down and legs into it.  Want to run this in the 7's, which I should be able to do easily but just never seem to pull off a good run in a tri.  Going to carry a Gel to take about 1/2 way through or earlier if needed.

Any thoughts on that plan?

TrevorC - 2010-08-05 10:03 PM

explain please

dalessit - 2010-08-05 10:17 PM Reason for the planning is I've done 4-5 races since LS and didn't really have a plan for any of them, they were all kind of down hill after LS.

Training still there but race planning hasn't.

Trying to get that going and remember to actually do all that stuff when I get out there.  I tend to forget 2-3 things.

fattyfatfat - 2010-08-05 9:15 PM

i'll spare you pics of the bottom of my feet.  check my log.

TrevorC - 2010-08-05 10:29 PM

Dude. ouch.

dalessit - 2010-08-05 11:17 PM Reason for the planning is I've done 4-5 races since LS and didn't really have a plan for any of them, they were all kind of down hill after LS.

Training still there but race planning hasn't.

Trying to get that going and remember to actually do all that stuff when I get out there.  I tend to forget 2-3 things.

dalessit - 2010-08-05 9:06 PM So my race this weekend was supposed to be my last "A" race of the year.

Due to travel and such, pretty sure it's not going to be.

So I think my plan is going to be not to screw up and try to remember to do everything (for once) that my coach and I have talked about and I have wanted to do.

Swim:

Start in the front row.  Plain and simple.  People swimming over me don't bother me.  Me running into people does, starting in the front row should take care of most of that, as the faster swimmers will take off and pass me anyways.  The races I have done this I have had better swims, seems simple enough but I seem to often get distracted and usually remember right around the time I run into the first pack of breast strokers that started in the front row.

T1:
Simple, no socks, leave shoes on bike, no rubber bands, I can slip my feet in as I go along.  Run past the mount line and jump on.  Dont' try to put shoes in, during the first 50 feet unless there is an easy opportunity to do so. 

Bike:

Ride in Power Zone 1/2 for the first 5 minutes, make sure my HR gets down from the swim, Ease into it and ride appx 200Watts for the ride, make sure to drink from infinit every 10 mins or so, depending on the heat.

T2:
Nothing much here, I think my T2's have been good, I do a flying dismount and run through with bike, no socks so fast T2

Run:

Take the first 3 minutes of the run to focus on form, get my HR down and legs into it.  Want to run this in the 7's, which I should be able to do easily but just never seem to pull off a good run in a tri.  Going to carry a Gel to take about 1/2 way through or earlier if needed.

Any thoughts on that plan?

SSMinnow - 2010-08-06 7:04 AM

This is an Oly???  What zone is 200W? Do you feel you over-cook the bike and your run falters because of it?  While the easing into it for 5 mins will be beneficial,  testing a "slightly" more moderate bike might really help the run (depending on your answer to my question).  I have the same question for the run--planning Z4?  maybe a little metnal toughness here! Like "No matter what I won't walk"....maybe stop looking at your pace and run totally by RPE.

I have become a huge fan of some of Endurance Nation's podcasts.  While I am focusing on IM, their advice seems so pratical to me.  You might see if they have anything from Oly to HIM on Itunes...they're free!

Good luck! don't stress!  Some of my best races are those where I care very little!

sdalessio - 2010-08-06 9:03 AM Hi gang,

I feel like I have committed the cardinal training sin.  I rolled over this morning and went back to sleep instead of getting up for a workout that may now be hard to fit into the day.  Last week was such a great training week and this week has sucked.  I've been tired, no time to fit in all of my workouts and my muscles just feel drained of all firing power.  It is very frustrating.    Sorry - rant is over.

tahrens - 2010-08-06 9:28 AM Did my first fartlek workout last night.  Didn't seem hard at the time but boy am I feeling it today.  But to be honest it was a lot of fun.  Except for the horse fly bites and the copper head!  Almost stepping on a 2 foot long copperhead during your cool down really blows your heart rate out of the water!!!

tahrens - 2010-08-06 9:28 AM Did my first fartlek workout last night.  Didn't seem hard at the time but boy am I feeling it today.  But to be honest it was a lot of fun.  Except for the horse fly bites and the copper head!  Almost stepping on a 2 foot long copperhead during your cool down really blows your heart rate out of the water!!!

tahrens - 2010-08-06 9:28 AM Did my first fartlek workout last night.  Didn't seem hard at the time but boy am I feeling it today.  But to be honest it was a lot of fun.  Except for the horse fly bites and the copper head!  Almost stepping on a 2 foot long copperhead during your cool down really blows your heart rate out of the water!!!

Edited by Terps421 2010-08-06 8:51 AM

tahrens - 2010-08-06 8:26 AM


That is your body's way of say it needs a break.  Don't feel bad.  Get a good recovery rest and mental reorganization and you'll be roaring to go in no time

dalessit - 2010-08-06 8:07 AM

Yeah Oly, 200W is mid-low Z3.
For the run Z3-Z4, but try not to go straight to Z4.

Haha mental toughness would be nice, I seem to be lacking in that during races.

I tried the not stressing about races bit since LS, but didn't seem to help, still didn't meet expectations.

Going to experiment with the starting off slow thing, I think I end up shooting right to and over my planned zones on the start of the run and bike which makes it all that much harder to recover on the rest of the bike/run.

I'll check out the EN podcast.

dalessit - 2010-08-06 9:49 AM I actually don't focus much on numbers while racing sprints and oly's and do most of it by RPE.  Which is funny because I focus on them in training but not so much in a race (HIM, was different, very much by the numbers to make sure I didn't blow up early)

sdalessio - 2010-08-06 1:13 PM Afternoon update - I was feeling down this morning so I gathered up the kids and headed off to a strength and conditioning class w/ the kids that is a pretty tough workout but w/ a fun bunch of ladies.  It's great b/c the class is at a park so the kids can play and we can workout.  I used to go all the time but had to stop b/c of other training.  I decided to sub this workout for my hour bike today.  I'll get to the pool this afternoon.  But we had fun and it got a smile back on my face.  :-)

I hope everyone has a great weekend of training, racing or family fun!!!!