RFP GROUP 2013 - CLOSED (Page 25)

My weekend's training plans are:

Saturday - 1 hour strength training (Body Pump class at Y) and 2 hour group cycling class with tri team

Sunday - 8 mile run.  Hoping to do it outside even with more snow coming this weekend!  Spring can not get here soon enough!!!!

Sounds like a good weekend Kristen.  How many people are in your cycling class?  is it at someones house or at a gym?  i am thinking that would take away some of the boringness of riding alone in a basement.

Troy -I was inspired by your Lent commitment and so since staying out of bars is almost impossible with playing in a band I decided to do 50 push ups a day.  I have completed 3 days and my arm are killing me haha.

Ha.  I could go without the Hams.  Though that is better than ending the night with a shot at that point in time which never ends well.  

Lol AJ, are you sure you aren't part Aussie??

Tim - Great goals to aim for, I really liked your idea last year of pinning up your splits for Ironman on your work notice board. I'm going to make a wallpaper for my computer with mine on it and then I'll plaster them up on my bedroom wall also so I see them everyday and hopefully my subconscious will take note, haha!

WTB - My goal is just to finish also, but I decided to set myself some split times to aim for in order to keep well under the cutoff times. I'm paranoid about not making the swim/bike cutoff, which is 4:45 according to their website. The good thing though is if I make it I'll have plenty of time for the run.

Kristen & KTC - Enjoy your weekend workouts, hope the snow doesn't hinder your run Kristen!

AJ - Hope you manage to get that tempo run in without yodelling!

Funny you say pushups.  I just did the 100 PU challenge again.  Just finished Jan 31st

I did a run-bike-run y'day for about 2.25 hrs.

Today was a 1500m swim (drills)

and tomorrow is a 10 mile run.  I think I may need to up my bike, but I need to be on a moving bike to half enjoy it.  I hope the weather changes quick.

Tomorrow night I am making a homebrew - Witbier.  One of my hobbies is homebrewing my own beers.  So it is easy to stay outta bars.  I am cutting down on the beer tho.  Trying to go without during the week and limiting myself to 4 on the weekend.  But next weekend I will be in Denver and there are a lot of microbrews that I HAVE GOT TO try.  We just cannot get their beers here in WI.  I am bringing down some New Glarus to trade tho.

I am trying to avoid my bike ride on the trainer this morning. Sunday is my long run and I don't mind running in the cold either.

You guys are making me feel o,d with all this beer talk. I use to enjoy having a beer or two about every day and then I realize that I like training more then the beer so I basically stopped drinking. I still occasional will have a beer or two but it is rare.

There are about 30 of us from a local tri team in the cycling class.  It's held at a cycling/spin studio, which is pretty cool with stadium-style seating and a good sound system.  They use the newest models of Keiser bikes.  You get RPM and power data.  The coolest part is they have these screens at the front of the room that list all of the bikes and rank you by power/RPM/energy.  It gets pretty competitive with this group in a fun way!  Definitely beats riding solo on the trainer, especially the longer rides.  We are working up to 3 hours next month.

Good luck at your race on Sunday, Simone!!  You are going to rock it!

What is the 100 PU challenge?

I am also a brewer yet I haven't brewed for the past two years.  When I built my bar in the basement I added the kegerator and I keg my beer and have it on tap. My fridge gave out and I have been too busy to get it going again.  Do you do extract or all-grain?  I was gonna make the jump to the all grain but it was a pretty big investment.

Have a great race Simone and let us know how it went! Remember to repeat "RFP"when it gets tough!!!!

That sounds awesome.  I wish I had something like that around me.  Maybe I do and I don't even know it haha.  I am a loner when it comes to my training since that is how I race anyways plus most of my workouts are in the early am.  It is nice to do some group training every once in a while though.  But if it can make a 3 hour trainer ride go by fast then it is priceless haha. 

Hi Team,

well I had a good race, ended up with a race time of 1:31:17 PR of 9:08 mins from last year. Not sure what my official splits are and I forgot to hit lap on my watch on the timing mat going into T1, but I blitzed the swim, the bike was tough and the run was okay after the first 1.5 km once I got into stride. As a guesstimate I took about 2 mins off my swim, 5 mins off my bike and 2 mins off my run, so I'm pretty happy with that, even though I was hoping to go a bit quicker.

The big news is I won the long course handicap event and a couple of spot prizes also, so I walked away with not only my PR but $100 worth of gift vouchers, a set of goggles and a tin of Sustagen. All in all it was a great day!

After race analysis, I definitely need to do more bricks to get used to getting into stride earlier on the run and just in general to strengthen up my legs and lungs. I also need to start doing some serious hill work on the bike. Even though Shep 70.3 is a flat course, I still need to build up some strength and speed.

The other good news is I ran into the club's tri coach and she is offering a 16 week program tailored for Shep 70.3 for $100. I am going to work it in with the BT 28 week beginner 70.3 course just to make sure all my bases are covered.

I am definitely feeling good about things after today and cannot wait for next month's race.

Congratulations, Simone!!  AWESOME job on your race!!  A PR by more than 9 minutes is a lot!  Your hard work and determination are paying off! 

My moms been there and is under the impression I would fit in well with the laid back lifestyle and amazing beaches.  Chilling out and sitting in the sun are two of my favourite activities so I can't really argue with that.  

Getting ready to step out the door to knock run out now.  21 degrees and sun is slightly better than 17 and cloudy.  

I am so jealous as that sounds like an awesome class!

I have seen several spin classes available but I have to take my bike, and trainer and I am thinking if I have to haul all of that I can just stay home and get the job done faster.

Glad to hear you had great race this weekend Simone.  Your time improvements from last year are really good.  What were you shooting for?  My advice would be don't go crazy on the brick workouts.  Maybe just throw in one a week and for not very long.  I like to do 30 minute bike with a 10 minute run.  As you get closer to your 70.3 then you want to throw in some longer race simulation bricks.  

I am sitting at the airport waiting to fly to the company's sales meeting in Fl. They have us booked from 7 am to 10 pm and I am trying to figure out when to fit a workout in. Hum....it looks like I might be taking 3 days off. I did manage to get a 2700 yard swim in this morning.

Hope everyone has a great week!

I had my most consistent week of training last week since my IMWI peak period.  Even had a show on Friday night and manged to stay consistent through the weekend.  Looking forward to getting at it again tomorrow.

On the equipment front...I just bought a used iBike power meter on eBay for $50. It is an older model but we'll see how it works .    Since using the Trainer Road software this year I am really enjoying training with power.  I did my FTP test 4 weeks ago and was at 199.  I retested on Saturday and bumped up to 219.  Pretty happy with the improvement hopefully by next month when I am back in race riding shape can jump another 20 to be somewhere around 240.

Hope everyone has great training week!

Tim – wow!  I didn’t realize that Ironman put you that much in the hole. No wonder you’re sitting this year out. That’s a lotta dough! Racine is gonna cost me a pretty penny since I’m driving and staying in hotels but then next year it’s back to CO races.

Troy – we homebrew too. I just made a Rosemary Double IPA. Not too bad What place in Denver is tapping Pliney?

Kpringle – that does sound like a great class. Nice to be pushed by like-minded people with the same goals.

KTC – the only reason I do train is so that I can have beer - J/K, but a nice microbrew after a race is definitely my reward.

Simone – Great job on the race!  Sounds like you really nailed it. $100 for training for a half is an awesome opportunity.

Falling Rock at noon.  We will be lining up at 11:00 AM.  I will be the guy amongst other Actuaries