Jeff Y's Group - CLOSED (Page 27)

I don't know how to thread in the race report so I'm hoping the below is alright. I finished my Olympic in 2:18:49. Glad to report the achilles didn't act up during the race and I didn't get to run as fast as I wanted with my ridiculous HR going nuts. Anyway, no cramps and it was a great start to the race year. I hope to improve on the bike more than anything and increase my speed. Have a good weekend and good luck on the races.

Congrats! Your T1&2 times were killer!! In fact, I thought all of your stats were killer!!

What is the benefit in going sockless?

I have been reading up on everything going in the group but I have had little time to do any communication.  We are on vacation (just a long weekend really) and getting much training done is very challenging.  I managed a 12 mile run yesterday but I am hoping to get a 25-ish ride in sometime today.  No promises though!

Warren, that was a very nice 5k!  Anything in the 22 minute range is fast in my opinion.  It sounds like your splits were decent and pacing was done fairly well. 

Ryan, that's a nice time for an Oly!  I hope to be able to lay down something like that for my lone Oly I have planned for August.  I'll have to do a little more catching up on your RR when I have a little more time.

AS far as any weight training I don't do any and haven't done any for a long time.  I have tried to plan on starting some but I just don't have the time with the current tri training regimen I am doing. I also will have less time  once I am in full marathon training.  And I am very close to that right now.  I think the type exercises Jeff is doing are very appropriate to support tri specific and other muscle support groups.

I will have to check that swim link later.  I would like to pick up a little more swim speed myself butt that will probably have to wait until the winter maintenance program.........which won't really be maintenance if I am trying to pick up swim and bike training more than this past winter.

Hey everyone, hope it was a good workout weekend.  I was able to run another 5K race, yeah the local 5K tour is keeping me busy.  I think the race atmosphere is a better workout though.  I was able to set another PR by coming in at 25:43, that is a full minute faster than last week.  I think knowing what it feels like is helping.  I still can't get the 1st mile pace to be reasonable though, ran at 7:30 which is really ridiculous for me.  I held on a little longer this time, 2nd mile came in a little over 8m and the last mile was under 10.  Sad part is I think I left a little out there for the last mile.

My 1st tri is now 7 days away.  Any suggestions for how to taper down.  My work out plan is an olympic level that targets August for finish time.  I was thinking going strong until Wednesday then start shortening up for Thursday and Friday.  Saturday would be rest day with Race on Sunday.  Any thoughts?

First sprint is in the books, I had a real good race.  I improved almost 8 min over last year in this same event.  No improvement in the swim, 8:57 for a 450yd in a pool (had a 75yd run to enter T1 added to that time). 36:38 for a 12.5 mile bike (5+min decrease over last year T1 added to this time). 24:10 for the 5k (Big Hills! No training on hills this year.  T2 added to this time.  2.5 min decrease over last year)  Ended up 3rd overall out of 60.  Race report to follow.

HIM this weekend, gotta focus.  Nice races everyone. 

So the first race of the season is under my belt.  Went all right.  Made some poor choices during the swim that cost me some performance.  Couldn't get out in front on the swim at all.  Pretty pissed about my performance when I thought it was going to be my best split.  I swim faster in the pool!!  It's obvious where I need improvement.  I was 29 overall swim, 21 overall bike and 193 overall on the run!!   Either way...here's my RR.

http://www.beginnertriathlete.com/discussion/training/races-edit.asp?raceid=192800

We've had some exciting events this weekend.

Let me tell you about mine.

I participated in a local century ride.  It's the biggest one around with 1500 participants.  The courses were a 20ish, 40ish, 60ish and 100 mile.  My daughter dabbles in running and cycling and we've done some 5ks and her first 10k together this year.  She asked me to do this event with her a few weeks ago.  So we signed up.  She decided on the 64 mile route even though her longest prior ride was perhaps 20 miles.  She was eager for the challenge and I thought that was great.

I wanted to ensure I got a ride in that would qualify as a workout so I was unsure of how to handle it.  On the one hand I wasn't going to leave her out there on the course by herself, but I wanted to ride hard.  I had thoughts of perhaps finding someone from my cycling club, or among the many triathlon friends I had participating that might be going her pace.

Oh, did I mention that Lance Armstrong and 2 other RadioShack team members made guest appearances?  They rode the 100 mile route with everyone.

Well, right off the bat, about 1 mile in, while the intersections were closed and hundreds of riders were being led around the town to the countryside by police escort...she had a blow out.  It wasn't long until the sag people came by and asked if we had all we needed.  Then they carried on and left us behind.

After finding out that the spare tube I'd grabbed for her was the wrong size (what in the world did I have a 26" inner tube laying around for?!?!?!), I grabbed my spare tube and installed it.  Of course it was a short valve tube and aero section rim.  I had only the very tip of the valve showing.  Dug out a presta to shrader adapter, screwed it on to give something to inflate to...then found that the inflator in her flat kit was presta only.  Once again, dug in to my pack and pulled out my trusty multi-valve-style inflator and went to down.

So, now we are inflated and need to catch back up to the SAG riders.  Of course we don't have the benefit of the traffic control, we don't know the course...

But the pavement had painted arrows at EVERY intersection and we stayed on course without a problem.  Now you know I didn't feel good about this ride while we were all solo off the back in unfamiliar territory, so I wanted to put the hammer down at least until we caught the SAG riders.  It honestly took us about 10 miles to catch them by the time we got started again and had to stop at red lights.

Jordan might be a 15 mph rider on flat road.  I put my hand on her back whenever we weren't being passed by vehicles and literally pushed her at 20+mph until we caught the SAG riders.  Then I kept on doing it because it was a fun way to stay together while getting a GREAT workout. 

Shortly after catching and passing the SAG riders, the 100 mile course came back on to the 64 mile course and I hear a honk behind us.  It's the lead vehicle for the 100 mile group.  It comes around and who do I see but none other than Lance and his teammates.  Followed by a pack of perhaps 100 of the serious Cat 2 style racers. 

I had been talking to jordan as we rode about how to draft and how riding in a pack works, so right off the bat she got to ride with Lance and a studly peloton.  It took them about 2 minutes to spit us out the back.  I was hesitant to do much more than coast because Jordan was behind me and I didn't know what was happening to her.  I was a little worried she'd freak out and get forced off the pavement.

But once they passed by, she was great and exhilarated.  So we continued on with me pushing her nearly the entire way.  I pushed up hills, I pushed down hills (or I would run away from her due to weighing so much more), and I pushed on the flats.

Somewhere around 35 miles in came a hill that had it's own name.  It's legendary among cyclists and I can see why.  It's never a good sign when you approach a hill and see messages written on the pavement.  There were people walking their bikes up this hill.  I don't have real climbing gears, I believe I have a 39x25 as my easiest gear.  Well, my daughter couldn't do this by herself so I grabbed that easiest gear, grabbed the center of my handlebars with one hand and pushed on her the best I could.  I went deep in to my red zone just keeping the bike moving.  Might have been turning 40rpm.  We made it to the top to the musical encouragement of the Rocky theme.

It had worked its way up in to the mid 90s by the time we finished our ride.  My legs began to give me warning that they were going to start to lock up in cramps, Jordan was pretty much done by about 50 miles, so the last 14 were all me. 

We finished in good spirits, glad we did the ride.  Jordan's already talking about doing the full 100 next year which may mean that I will have to do it and perhaps push her for a lot longer!

Here is the coolest device I'm aware of.  I haven't used it, but it sounds incredible: Finis SwimSense.

Some features:

• Automatic Stroke Type Recognition software distinguishes between backstroke, breaststroke, butterfly and freestyle automatically
• Swimsense Training Dock charges battery and syncs monitor to Swimsense Training Log so you can review historical performance data on your computer
• Review swim workout data such as laps, times, total distance, pace, stroke count, stroke rate, distance-per-stroke, calories, and SWOLF efficiency score in all four strokes.
• Motion sensors automatically capture your swim workout as soon as you hit the start button
• Download additional apps instantly

Must have a cookie problem.  Every time I try to read your race report I get logged out, challenged to log back in.  Can't read it.

What are some of the poor choices you made in the swim?

Thought it was my browser. I am having the same issue with the log outs...

Dad of the year!!

Jeff that is a great story! You should c/p and print it out on nice paper and give it to her as a gift (an additional bday gift or end of the year reflection accompanied with a picture of you two together on a bike).

Great story and a hardcore workout as well.

I couldn't view this either. Dirk hook us up with your tech know how.  Good job on the swim and bike ranks.

Methinks this be the one Arrrrgh!

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=256267

Yeah...that's it.  Thanks dude.

In other good news, I finally finished my bike build!  I want to take it for a short ride and readjust the cables after they have stretched.  I've got everything at it's limit right now assuming I'll get some stretch.  Can't wait for the rain to stop!

I went out too hard.  Tried to stay with a guy way faster than me.  I got winded about a third of the way, ended up swallowing a ton of water by accident, ran into a buoy, cut across traffic, couldn't breathe...it was a mess.

There have been a lot of races this past weekend!!!  It sounds like everyone did well.  Yes, even you Jonathon!  It sounds like you had some trouble on the swim that carried onto the other portions of the race but I think it was a successfully run race. 

Matt, keep those PR's coming for the 5k's.  I think you have a good idea what your trouble is for these races.  Just take your time and learn to control the pace for each mile and before long you'll have a good idea what pace you can stick with.  I think you could try to focus on a 8:20-8:25 pace and be able to keep that steady for the whole race.

I do a little more reading when I have a better internet connection.  This connection is pretty lousy.  It keeps cutting in and out.  I tried to post a couple of time yesterday and finally gave up.

OMG I must have one of those!    Do you know if BT supports uploads from it?

HAHA!  What does THAT mean!?  I hope to break 1:15 this year for a sprint.  We'll see how things go.  When's your next race anyway?

Hi All. 

My daughter is doing a duathlon this weekend and I can't be there because I have a triathlon at the same time.  She did a triathlon with me once 4 years ago?  So I felt the need to write her race day instructions.  It occured to me when I did that it might be useful for some of the first-timers or second-timers in our group.  So it's very, very long for a post, but here it is.

Hi.  This is my attempt to be there for you even though I won't be there for you Sunday. 
 
I'll try to walk you through everything up to the race start.
 
First, you should plan to arrive 90 minutes prior to the race start.  This is important because it gives you the right amount of time to deal with all of the pre-race tasks without being crunched for time.  Being rushed or panicked before the race is a really bad way to start a race and will usually hurt your performance ultimately.  So use Mapquest to get a map door-to-door and print it out to have with you as you drive.  Have the route memorized at least until you exit the interstate and hit surface streets so that your drive is safe!  Mapquest's estimated travel time will be very close, so go by that.
 
Don't forget that it will take you 30 minutes longer to get everything together to leave in the morning than you expect it to.  So pack everything you are taking in to a bag (or bags) the evening before, even if it means going to bed later than you want.  Even get the bike put in the back of the truck the night before.  It will be OK even if it's raining.  I usually like to bring my pump and air up my tires just before the race, but if you would prefer you can go through that the night before too.  Your tires hold 95% of their air for at least 24 hours so that's fine.  Let's plan on not having a flat that morning before the race.  If it happens during the race, just withdraw from the race.  Walk with the bike along the course route until a sag wagon picks you up.  If it happens before the race as you are getting ready (very unlikely) you can hope for a good samaritan to help you change it.  If I were there with you there would be spare wheels if not a spare bike along to deal with that.
 
Get yourself a good stiff cup of coffee to drive with.  Caffeine helps performance.  You don't need any calories the morning of the race assuming you have eaten properly the day before, but feel free to eat something very easy to digest if you want to.  Just don't over do it!  Adrenaline shuts down the digestive tract, so any food in your stomach when you start to produce adrenaline will remain there and cause you trouble during the race.
 
Here's a checklist of things to make sure you have packed:
- Driver's License (you will need it to get your race packet)
- bike!
- pump (unless you are going to air up the night before)
- helmet
- sunglasses (optional)
- running shoes
- brightly colored/unique momento (more on that later)
- bike/tri shorts, tank top (tight fitting), wicking socks
- change of clothes for after the race (if you prefer)
(that list is pretty simple when doing a Duathlon and cycling in your running shoes)
 
Once you arrive, find a parking spot which should be apparent.  There are always signs, or people directing traffic, or at least a crowd to follow.  Take your photo ID and walk straight to the check-in table and get your race packet.  You have to provide a USAT card too, unless you have a one-day license for the event (which you do...so you only need your DL).
They will give you your packet, perhaps hand you a t-shirt separately, and possibly safety pins separately, then you go to get your timing chip.  They will either ask you for your race number or they will want to see your race number.  Then you can go to body marking (if they are even doing this for a duathlon...they may not. But you will be able to see if they are...just follow the crowd).
After those details are out of the way, walk back to the car and get your bike ready.  Make sure to put the front wheel on with the appropriate tension on that quick release!!!  and don't forget to close the brake caliper (I will go over this with you Thursday).  Then walk your bike and helmet to the transition area.  Find your spot on the rack.  Racks are sometimes first-come-first-serve and sometimes they are organized by race number.  You will be readily able to tell and there will be people there to ask.  Rack your bike either with the brake levers over the rack or with the nose of the saddle hanging on the bar.  Leave your helmet (unbuckled for speed) hanging on your handlebars.  Also, you will have a 'momento' to leave there that will help you identify your rack location for after the bike leg.  it should be something brightly colored and unique enough to help you find it.  Some people use a helium balloon tied to the rack.  You can use a brighly colored ribbon.  It can be that, or it can be something you leave on the ground.  But I suggest you get a bright ribbon to tie to the rack, it's closer to eye level.
 
Now survey the transition area.  There will be an entry and an exit.  The entry is where you will run in after the first run.  There will probably be a flow of direction mandated.  For instance, after you enter, you may be required to veer to the right, then go one-way down your row to your bike.  The rows will be one-way, so after grabbing your bike you do not go back the way you came, but continue the direction you were going to the other side of transition then toward the exit point (probably the far side from the entry).  Make sure you know the entry, exit, and direction of flow in transition.  If there isn't a 'meeting' via megaphone in the transition area 30 minutes before start then just make sure you ask the race volunteers or other competitors.   Also scope out the mount line.  This is the place at the exit of the transition area where you are allowed to get on your bike.
 
Now pin your race number to your shirt.  They may require numbers on the bike and/or helmet too....if so, those will be stickers.  Just put them on like you see other people doing.  If you need to run back and forth to the car a few times that's actually fine because it can be part of your warm up.
 
With transition set up you are now free to find the rest room for that always-necessary-pre-race-bathroom-break.  Then begin your warm up (start when there is 30 minutes to race start if possible).  Alternate walking, slow jogging, and stretching until they call you to start the race.
 
I haven't done a Duathlon, but here is how it will most likely work...You will all line up at the race starting line just like the 5ks and 10k you've done.  There will be a gun and you will start the run.  When you complete that first run you will enter transition (still running) and find your bike.  (did I mention you should memorize your bike's location???  Look for your 'momento')  Run straight to the helmet, put the helmet on, BUCKLE it and grab your bike.  Jog with your bike to the transition exit and wait until you've crossed the 'mount' line before getting on the bike. 
Ride the bike course...always staying to the right of the road unless passing.  Don't swerve while riding in case someone is making a pass.  When you make a pass, either look back first, or move out very gradually so as not to run in to anyone passing you at the moment you are passing someone else.
You are NOT allowed to draft in this race, which means you must be at least 2 bike lengths behind a person's rear wheel.  If you are coming up on them, you enter their 'draft zone' at the 2 bike lengths mark.  You now have a finite time to complete your pass, or be guilty of drafting and subject to a penalty.  So once you start that pass, finish it.  As soon as your front wheel is ahead of their front wheel it's THEM that are in your draft zone and it's their job to drop back or be subject to a penalty.  But don't be a jerk and get 3" ahead of them, then slow down!  Once you know your rear wheel is clear of them, move back over to the right.
Keep your gear selection such that your feet are moving quickly.  That helps to save the legs for the 2nd run.
As you approach transition again after the bike, ride up to the dismount line, stop, and get off and as best as you can, jog in to your rack location.  Forgot where it was?  Bummer!  Make sure you can find it again....since this is a duathlon, there is nothing sitting there like a towel, running shoes, goggles...so you need to find it via the momento you left there.  As you approach it with your bike you can be unbuckling the helmet.  Once there, rack the bike, either set the helmet on the ground or hang it on the handlebars and GET RUNNING!!!  I know you're tired, but a slow jog can still allow you to recover, but you'll move much faster than a walk.
Head to the transition exit and do your last run segment to the finish.
 
Pacing:  I suggest you target your 10k run pace.  That was about 9 minutes per mile right?  You did the Percy Warner race under 10 minutes per mile, but that was crazy hilly.  Maybe 9:10 then.  Either way, use the pace (the effort) you used in your 10k.  That will get you to the bike feeling comfortable.  Then on the bike, ride fast, but not so fast that you can't do the last run.  My rule of thumb is to ride the bike at the pace you would ride if it were a bike-only race of twice that distance.  So if your bike leg is 10 miles then pace it like it were a 20 mile bike race with no running.  That gets you to the second transition with enough gas left to run your final leg.  And again, if all went well you will barely be able to handle that 9:00 run pace to the end.
 
Now after saying all of this, there will be things at your race that I didn't anticipate and you will need to adapt any information I gave you to the situation.  There always is.  So just do what makes sense, or what race officials are telling you to do.
 
Hope this helps!
Love You!
Have fun!!!!!
 
Dad.

I thought the sloshing in your stomach from the "Drinking the lake" comment in your RR and your comments from the run portion were kind of funny. I know it was definitely not funny to you, but I laughed when I read that part.

I am hoping to get a 1:17 for my first sprint in a week and a half.  I also hope to have better luck with my wetsuit removal and entire swim leg.

I had a thought about your swim.  As you get better at the swim the time "improvement from wearing the suit is diminished isn't it?  I mean, you can already knock down a serious swim time in the pool so maybe the trouble in the water was just enough to knock you off to allow only a normal pool TT type of time.  Look at it this way, if you had not had the suit on your time might have been horrendous.  As it is your time is VERY respectable.  Nobody in the group, and many other, would be able to look down on your swim times.

A very nice letter to give to your daughter for her first race!  I like that you added at the end the unanticipated things that will come up.  Because, as you also stated, they always do come up.  At my first tri I didn't know what a time trial start was so I asked another competitor and he obligingly informed me what it was and how to do it.  

Asking other racers wold be the only thing I would add to the list of things just because it can be intimidating to race for the first time.  I am sure others will be willing to help her and if their not then they are not worthy of any respect as athletes.

That's a good looking race!  But I have to say, I HATE when they put the T times together!!!!  I can't stand that.  I want to measure my improvements in every aspect of the race and that is a big limiter to gauging success and a need for improvement.

I have a question: How are hill climbs classified for the bike?  I had a couple of climbs a day or so ago and that were pretty steep.  According to my Garmin I had 2 climbs that I question how they might be classified.

The first was a longer climb that wasn't terribly steep but since I live and ride in pancakeland, it seemed pretty steep to me.  According to Garmin it started at -3% and peaked at 8% and slowly backed down to 0% in .65 miles. 

The second was .10 mile of climbing that had an elevation gain of about 150 feet.  According to Garmin again, it went from a -3% grade to 14% in that distance.

Both climbs were hard but the second one was TOUGH!  I have a triple and I was able to stay in the saddle for all of it but I was on the small ring and the biggest cog.  My HR peaked at 156 which is in low Z4 for me.  This climb was also at the end of my ride which I am sure had an impact on how well/poorly I did for the last one.  I found myself sadistically wanting to ride more, bigger hills.  Indiana SUCKS!!!!!!!!!!!!!