Ernesto's group - CLOSED (Page 25)

I want to play on the forum too!  It's too darn hot to run right now.  I can't acclimate until I get to Austin with a sauna.

So, what should I do between now and race day next Saturday?  I did bike intervals on Wed night and took yesterday off for graduation.  I was planning to do hill intervals tonight, since the track is too far away and then swim.  Or I could swim first and then do hill intervals.  Or, I could just get up tomorrow and do a practice tri in my neighborhood.  Or whatever else the mentor says. . .

Suggestions?

Thank you for the feed back, and yes, longer distance races will be my goal.  However, I will be in Colorado for my training the next 4 years.  I am so torn.  Financially there seems to be a huge difference between a road and tri bike.  And like I stated before at best for 14 miles has been 15-16mph.  At that speed and ability I'm not sure I will truly get the benefit of a tri bike.  Part of me has locked down on getting a road bike...WITH AERO BARS.  but I guess part of me wants the tri bike..  I don't plan on backing down anytime soon..  If you all knew what it took to get me to this point and what I went through to get to where I am, you would understand.    

On another note, I've been following everyones training and getting great information off of what you all are doing.  After my race next week, I will continue to train but not for any races.  I will have to go through the altitude acclimation first before I can set my sites on another race.  

Thank you for conitnued pros and cons of the road vs tri bike purchase. I need it

Jen,

Why are you replacing your road bike again instead of just getting a tri-bike too?  If it were me, I'd probably look around for a used road bike.  It takes a while, but you can find really good deals on them.  I bought my entry-level road bike new and it was about $900.  Two years later, I found one for my riding friend that was a year newer than mine for $400.  Then one of my friends got me into mountain biking and found me a Specialized mountain bike that was sitting in someone's garage not being ridden for $50.

I might buy a used tri-bike if I knew what I was doing.  I'll have to visit some shops and get an education first.  Then, who knows what will happen.

Thanks everyone for the insights on tri-bikes and for the congratulations on the new job.  I'm so excited that I just took a 3-hr nap!  Now it's time to go run.

Research the cervelo s1 soloist - and the special seat stem.  Might hold you over for a few years...2010 was last year they were built but a few new 2010s can still be found.  Consistently voted best frame for the money...recognize a new one is a bit more than you wanted to spend.

Jackie

My current bike is 51cm.  I need 49cm womens specific.  My bike is all aluminum and and at least 6-7 years old.  I bought it for $250 in Jan of 2010.  I replaced the seat stem to help with the size and it helped but is a very old Jamis.  I will keep it to ride spinervals though and as a trainer.  

Thanks for the explanation.  Somehow I missed that in the previous posts.  So 1 cm=.394 in.  I think that Trek is even numbers and Specialized is odd.  Looks like Jamis and Cannondale jump around going up by 2-4 cm each time.  Wow, my road bike is 7 years old.  I hadn't ever really thought about that.

How was your long slow run this am?

It's been decided, my next Ironman adventure will be in 2013 and it's gonna be a hilly one. It will either be St George or France. Both courses are stunningly beautiful (France mostly) and they are TERRIBLY hard on the bike. France has a mountain pass and it is part of the Tour de France course (for most years), St George has only one more year of contract but they're very likely to renew.

Ironman France has been voted the most scenic race of all and it is one of the oldest IM races.

Opinions? help me decide...

At my level, going out of the state is scary.  But since it's you, I vote for France!

The elevation charts in St. Georges made my heart skip a few beats. 

Getting yourself and the gear across Atlantic will be an additional expense but I bet it will be awesome experience. Go for it big dawg! 

Thats a helpful bit Ernesto. I got a an Orbea roadie last year assuming they are more versatile for training and riding with other folks. So far, I have done only solos and been trying to increase the mileage. Are slap-on aero bars helpful at all? I under tri-bikes have a more aggressive geometry but I see quite a few people with profile bars on their roadies. My training doesn't involve big hills or any drafting. Suggestions?

I did my first half-century yesterday (logs updated). Goal was to be keep consistent and use 180-method as much as possible. I was well-rested, nutritioned (before and during), hydrated etc but it was still a BIG challenge. In summary- first 30miles were effortless, next 10 were moderate effort and quads were feeling the challenge and in 42nd mile quads on both legs cramped! I dropped to smaller cog in front which helped a lot in keeping me moving until the last inclined section. It wasn't a big incline but legs said differently. It was a huge effort on the last 8-9miles and legs were a bit shaky when I reached the parking lot. 30mins later... I was sore but fine otherwise. 

Was this a general fitness issue or I could have done things differently? 

IRONMAN FRANCE.  Oui monsieur. Cool factor:10/10. Opportunity to see another (fantastic) country, great looking girls, learn few words in French, drink some of the best red wines and eat fresh baguettes in the morning (yes, wheat), the list could go on and on... No comparison. Period.

Thats a helpful bit Ernesto. I got a an Orbea roadie last year assuming they are more versatile for training and riding with other folks. So far, I have done only solos and been trying to increase the mileage. Are slap-on aero bars helpful at all? I under tri-bikes have a more aggressive geometry but I see quite a few people with profile bars on their roadies. My training doesn't involve big hills or any drafting. Suggestions?

I did my first half-century yesterday (logs updated). Goal was to be keep consistent and use 180-method as much as possible. I was well-rested, nutritioned (before and during), hydrated etc but it was still a BIG challenge. In summary- first 30miles were effortless, next 10 were moderate effort and quads were feeling the challenge and in 42nd mile quads on both legs cramped! I dropped to smaller cog in front which helped a lot in keeping me moving until the last inclined section. It wasn't a big incline but legs said differently. It was a huge effort on the last 8-9miles and legs were a bit shaky when I reached the parking lot. 30mins later... I was sore but fine otherwise. 

Was this a general fitness issue or I could have done things differently? 

I'm really proud of you Barry, your progress is obvious and most important, you're training very smart. Once you get the cadence developed, strength is the easy part of the equation.

Now you will start to see the BIG progress happen, you've done the hard part already.

Start doing the following workout once a week:

2 1/2 minutes @95 RPM (regardless of speed), 1 1/2 minutes @100 RPM, 1 minute @ 105RPM, 1 minute easy spin and repeat 5 times (total 30 minutes)

The second half of the workout lock your legs in high tension @65 or 70RPM and pedal feeling the muscles engaged for five minutes, then one minute easy spin and repeat five times as well.

Tell me about it later. Forget speeds, execution is what you're looking for. Speed is just a consequence of well done work.

The second or third time you do this workout, you'll see some IMPRESSIVE speeds on the second half of the hour.

Way to go Barry!!!!!

Jackie- As for my run...It was great!  I wanted to post earlier but we went to San Diego last night.  Scott ran the Rock and Roll marathon this am.  

I wanted to run 10 miles so I headed out early yesterday morning.  The kids told Scott I had been gone over 2 hours so he came looking for me and I stopped at 9.47miles.  There is almost always a cross wind off the water but I had a headwind.  It offered great resistance and kept my pace in check.  I didn't have and knee or arch issues...YAY!  I posted my run in both my log and included my garmin link(below) for my splits.  

http://connect.garmin.com/activity/90078464

I am resting today (sort of) and I want to run MON.Tue.Wed.Thur.  Taking Friday and SAt off and race Sunday.

Ernesto, what type (distance / pace) should I be looking at this week?