Scott's Mentor Group-Closed for training. (Page 26)

May

Monthly totals:
S: 19589.38 Yd  - 6h 02m 36s
B: 288.10 Mi  - 16h 53m 47s
R: 63.90 Mi  - 8h 14m 19s

Race still on - weather expected with 20-30mph winds.  Warnings flying on email from race director.  This is gonna be fun......

Swim - 4.55 miles or 8008 yards

Bike - 93.91 miles/6:37:49 h:m:s

Run - 42.89 miles/6:29:55 h:m:s

- David

Hey guys ... checking in.

So my surgery last week went well - I had a few rough nights sleeping and still now I have some night time issues but I have already been out of the sling for 6 days and got the stitches out yesterday.

My first follow up from surgery from yesterday and my surgeon said my recovery has been "remarkable" I have 100% range of motion - though nothing feels pleasant - and with walking between 4-6 miles a day since the surgery I have kept fairly fit - I have to admit I am cheating in this regard - when I am beast mode training I don't calorie count - at all - but I figured I was losing about 1800 of BURN a day since I have had no swim/bike/run - so I ordered a month of nutrisystem to stay on track.  Since I race and continue to plan to race at 200#+ my main concern was I would balloon over my presurgical 228# in 4-6 weeks of inactivity.

Surprisingly - I weighed in yesterday at 220# so I guess I am melting away calories and muscle ... I was feeling so good yesterday before the doctor I went for a run - did 6 miles and struggled mightily.  Kept finding myself running at race pace and then slowing back down and the throb of the shoulder brought me to several walks ... told my surgeon I was feeling up to running and he basically yelled in my face ...

My plan until June 18th is walk walk walk - 6 miles a day ... I can now ride a bike on a trainer but he strongly suggested I not ride a TT bike for SIX MONTHS ... On June 18th I will return to swimming, running, and remain on the trainer.

In regards to swimming - he stated I will most likely have discomfort and struggle with speed and form.  I have to listen to my body.  I spoke to my swim coach and told her to expect me back July 1st - hopefully I will be up to par and able to hang with my group.

With running Troy already gave me some insight but I think it will be a slow build up starting with slower paced 3 mile runs until I am feeling good.

Races lost - I missed a 1/2 marathon due to my prior hip injury, missed the Gran Fondo NY due to the broken clavicle ... will miss 2 June Sprints due to the same injury - all of which I paid for.  The one event I may do in June is a century ride that is flat and take it slow - my wife is pushing me to drop that as well.

I have no races planned in July and 2 each in August and September, my A race being the final one.  My swim coach thinks I will get there for the swim and run - I am not sure how I will do if I stay on the road bike ... guess we will play it by ear ... other than the century I may stick to the trainer until the two August sprints ... the September races are an Oly and a Half Ironman.

Been reading all your progress - everyone is doing great ...

If anyone wants to see a few photos of my shoulder I posted them on facebook:  http://www.facebook.com/paul.m.dengel

I'm good with it.

I don't know if anyone is still planning to volunteer at IMLP but I'm in for the River rd. run station from 12pm-5pm. I'm hoping to get there early and watch the swim start. I always mean to, though, and it hasn't happened yet.

Caleb and Jeff-Good luck on your races this weekend!!

Yay! My 200th post!!!!!!!!!!!!!!!

Good evening, all.

Hope everyone had a good friday. I got in 2000 yards in the pool today. I was tired when I went and at moments felt like I was exhausted but I kept powering through it. I'll sleep good tonight.

A little disappointed in the May numbers but injuries happen. I missed 8 days- 4 biking/4 running. I still have not hit 200 miles on the bike yet. That will happen this month assuming no injuries. My goal for June is train 26 days out of 30.

I will be attempting my second race of the year on 6/24. It is a local sprint of 400/13/3.1. I'm looking forward to getting some more experience. I want to tackle an Oly but will probably wait till next year so I can practice and get a wetsuit. There are 2 big races in Louisville I want to do and they cost around $90. For that much money, I want to do an Oly instead of sprint.

Goals for June-26 out of 30 days of training, 200+ miles on the bike- 40+ miles of running, and 16000+ in the pool. Will do 15 minutes of weights every training day!

Paul, glad you healing well and itching to get out there. Don't rush into hurting yourself.

Matt, you will love clipless pedals. I've been clipless 15 years and I cannot imagine going back. I don't know what a deadspot is- never heard of it. Clicking out will become like breathing. You'll do it w/o even thinking about it.

Caleb and Jeff, good luck this weekend! We look forward to hearing your results.

I am probably going to ask people in the main forum also, but I wanted  my peeps' thoughts on the placement of the Garmin 500 on my aero bars.  Is this a good placement?  Or do you think it would be better off somewhere else?  Slow work day Saturday I guess.  

Um. I don't know. Is it comforatble to ride with it there. It makes no difference in drag if you put it there, right? I know you looked into it.

I swam this morning and then took the bike out for 16 miles in the rain. My time was a little slow but the roads were really wet and I didn't want to die so I took it slow and braked a lot on the downhills. I'm not sure why I'm disappointed. I did a lot of climbing.

May Totals:

May for me was all about swimming!

S: 23,500 yards

B: Several hours on my indoor trainer

R: None

Strength Training: 5 Days/Week

I don't have tri bars so I can't give an opinion but I highly recommend http://www.dcrainmaker.com/ for all your tri-tech reviews and placement needs. If you can think of it, he has tried it and wrote a detailed review of it. 

- David Colman

Good Morning All - Caleb - hope your rocking your race right now!!

Race Results!! It was raining and windy but everyone was excited to race in Buzzards Bay. As we all got into our wetsuits the race director announced the Harbor Master had prevented the swim do due safety.  Probably a good thing given the waves and wind.  So we ran a 1 Mile loop instead of the swim.

Run 1M - 6:14

Bike 10M - 29:20 

Good Morning All - Caleb - hope your rocking your race right now!!

Race Results!! It was raining and windy but everyone was excited to race in Buzzards Bay. As we all got into our wetsuits the race director announced the Harbor Master had prevented the swim do due safety.  Probably a good thing given the waves and wind.  So we ran a 1 Mile loop instead of the swim.

Run 1M - 6:14

Bike 10M - 29:20 

Run 3.1 - 23.44

Good transitions for a 1:01:21 - This resulted in a 2nd place and a podium visit as a clydesdale!!! The first place clydesdale was 22 years old and only got this 45 year old by 1 minute ......next time.

Felt great until the middle of the 5k - then went into survival mode.  Note to self - do some longer runs......

All in all I'm very happy.   Next race is July 8th but I'm looking for one in mid June.

Heading out for a ride - Thanks for all the support from this forum - it kept me going!

Dave-That was a great link. Thanks!

Kate-My bricks are often bike-yoga but I missed my yoga workout yesterday I'm hoping I'll get a chance to make it up later this week.

Jeff-Nice job on the race! I too find being a part of this group very motivating.

I'm working today so I planned a short run for when I get home. I'll have a 4 day-weekend next week to make up for it. It's pretty quiet in here today. Everyone must be training hard.

May was not a good month! So, I'll add 2012 and 2011

That is a great effort right there.  Congratulations on the podium.  Well deserved.  Nice bike split and first mile.  Also way to gut out the last bit of the 5k.  

Computer placement fail.  I went out for a two hour ride today.  Within 2 minutes I knew that it wasn't going to work where it was.  The knobby thing that the computer sits on would not stay in place.  So I rode the whole way with the computer in my shorts.  That is not as fun as it sounds.    So I moved it back to where I originally had the 310xt and it fits fine there and will work great.  

Nicole,  I have everything together for the 310.  The next time I see you, you will have a kick butt computer.  Congrats.  

Ok crazy question this morning, I washed my bike the other day and then re-lubed the chain. This morning I noticed that it was very "sticky" when pedaling backwards. Is there another place I'm supposed to lube? My bike store wasn't real helpful when I purchased the bike and I don't know much about bike maintenance at all. I've been researching and reading but haven't come across anything about this problem.

Good morning, all!

I hope everyone had a nice weekend of family activity and training.

First off, Jeff, solid numbers. I hope to one day stand on the podium and receive an award for a top 3 finish. I bet that is an amazing feeling. I don't know if I will ever get one in a tri, might be a 5k or something.

I am excited because I got in two solid weeks of training and getting back to normal. I did an easy 4 mile run on Friday. Averaged just under 9 minute miles. I hit the road Saturday for a 40 mile ride and enjoyed it. I battled 15+ winds gusts that slowed me down a lot but finished in 2:40. That is a slower pace of 15mph but with weather conditions, I can't say much. The wind is my natural resistance that I fight every ride. Math queston- I weigh 150 lbs. If I am pedaling at 17 mph and heading into a 17mph wind, how fast am I going if there is no wind?

Everyone share what you did with a family member/friend and what training you did over the weekend. I spent most of the weekend preparing our nursery for the arrival which is about 9 weeks away! All training willl cease to exist!

After my 2 hour ride and 20 min. transition run my daughter and I had, what we call, a "Daddy daughter date".  We went to this family fun center called Zachary's.  It has games and tickets and prizes and 5 year old fun.  I had a blast with her.  Thanks for asking.  

I believe there are too many variables to solve your riddle.  I'm sure someone could figure out an equation, but wind does funny things when it hits the bike and you.  I would think that two different riders could potentially have very different results given your parameters.  Just my initial thought.  

How far did you get in 2 hours? Come on, just tell me. I am guessing 50 miles.

My logs are public.  ........40.3 miles.

JJ ...

I just de-greased my entire drive train ... cassette, derailures, chain ... all of it. I'll post the name of the product I used when I get home, as I can't remember it off the top of my head. But it worked AMAZINGLY well and quick. It's a spray-on that doesn't require rinse and the gunk literally fell of the bike and chain. Then I lubed with White Lightening wax based lube (I do a lot of dirt/gravel road riding).

Did you wipe off the lube after you applied it? If you didn't, you're likely to have it on too heavy and you'll definitely feel that.

*********************************

I'll need to catch up on everybody's recent posts, as I've been inactive all weekend. I skipped this morning's run after absolutely trashing my legs with two amazing riders yesterday. Our group of 6 split at 15 ... 3 went home the "short" route and I followed the other two for a very solid climb and extra mileage for a total of 46. These two climb like beasts and it was all I could do to hang with them. I feel like I definitely earned some chops, though, after only a week of recovery from the marathon.

I'll punish myself in the pool tonight for skipping this morning's run. 

Sorry for these errors? Not sure what happened but it won't let me delete them?