Slornow and Wannabefaster's Summer Group-CLOSED (Page 28)

2014-07-08 7:44 PM

in reply to: SSMinnow

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Anyone watching the TDF? I really enjoy watching it....those guys are animals. Just finished the Tyler Hamilton book than came out 1-2 years ago. The book chronicles his time on the US Postal team with Lance Armstrong as well as a very detailed account of the doping that was going on during that time. Very interesting read. A good Summer read and especially interesting with the TDF underway.

Jason-good idea to try to get Stuart back with us. A great resource for swim technique advice.

Question-with all the Road ID advertising on the TDF I was curious how many of you ride with a Road ID or similar form of identification? I have a Road ID bracelet that I always wear when running and riding outside.

wannabefaster

2014-07-09 6:28 AM

in reply to: slornow

Master

3205

ann arbor, michigan

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

I am watching the TDF. It is one of my favorite things to watch every year. It is nice that they replay it in the evening so I can watch while on the trainer. It is hard to slack off when you see those guys turning themselves inside out on the bike.

Yes on the Road ID. I wear it whenever I bike or run outside. I want them to be able to identify the body they find on the side of the road........

I had a really nice swim this morning. I can tell that last week I did not swim enough. My paces are slower and it is harder. A couple weeks of hard work and I should get it back. It amazes me with swimming how quickly things fall apart if I'm not swimming a lot. I could take a week off from running or cycling and jump right back in at close to the same pace. A week off from swimming (or really reduced volume) and I am significantly slower. Maybe if I were a better swimmer it wouldn't be so dramatic. But I'm not. And it is.

Of course I have Muncie on Saturday and the slower swim pace is not good. Oh well. I'll just have to get through that part and try to make up some time on the bike and run. I'm strangely unconcerned about this race. Maybe I've just done enough halfs now or maybe it is because I don't have to do three races in the two days before the half

but I'm pretty calm. It looks to me like we would not be able to go to MT for 70.3 worlds even if I qualified so that takes some of the performance pressure off, I guess.

One of my goals for this year was to qualify for 2015 70.3 world championships in Austria. Of course, last night my wife and I were making out the 2015 vacation schedule and we came to the conclusion that going to Austria in the beginning of September would be a bad idea. My son will have one week of his freshman year of college and my daughter will be starting middle school. It probably would be smart for us to be around in case complications arise. Triathlon will always be there.

jonD81

2014-07-09 7:15 AM

in reply to: wannabefaster

Veteran

976

New Hampshire

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

I like watching TDF. It's impossible to comprehend the speeds they are moving at. Also every single stage the scenery is amazing. Either the mountains are breathtaking of the towns they go through just look like they are right out of a magazine. I know online there are some sites that transmit the riders data (HR, speed, watts, etc) live during the stages but I haven't dug around enough to find the sites that do it. I remember DC Rainmaker having a post about it a while ago.

I wear my Road ID anytime I go outside for a workout and to my races as well. I know they have an iPhone app that tracks you and sends out texts and emails if needed.

Getting ready to go on vacation for a few days. No room for the bike but we're right at the beach so I should get plenty of swimming and running in over the 3-4 days.

PaulPerger

2014-07-09 7:23 AM

in reply to: slornow

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

Always. Every Open Water Swim, Run, or Ride.

I have my name, birthday, phone numbers of my wife and two sons. I have ** Organ Donor** on the last line. I figure my Driver's License says I'm an organ donor, but it's usually not always with me, so should they find me on the side of the road or belly down in the lake, if any of my internals are still useful, the rescuers (or body retrievers at that point!) will know to harvest them and use them... My wife and boys have all seen it and know of my wishes should something horrible happen.

2014-07-09 9:07 AM

in reply to: slornow

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

Jason-good idea to try to get Stuart back with us. A great resource for swim technique advice.

I catch part of the TDF. Some of my friends record the live coverage in the am and watch it after work - I just don't have that kind of time or patience

I do love watching them ride - they make it look so effortless!!

I have the slim roadid https://www.roadid.com/builder/id/default.aspx#/style/42

and I wear it 24/7:
name/dob
city/state
DH and phone number
mom
dad

2014-07-09 12:23 PM

in reply to: mtnbikerchk

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Wow, had a killer 4 lap swim at lunch.....thunderstorms rolled in and everyone had to get out of the pool. Sucked!

2014-07-09 12:49 PM

in reply to: SSMinnow

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Just finished up an 80ish mile ride, and felt great. I was miserable after my long ride last week, and made sure to be much more disciplined about calories, hydration, and electrolytes today and I could really feel the difference at the end.
I don't wear a Road ID, but I know I should. I have the app on my phone, but I've been pretty much exclusively riding with a group lately, so I've been lazy about it.

glfprncs

2014-07-09 2:42 PM

in reply to: WoodrowCall

Member

836

North Augusta, South Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

I swim, run, bike and also travel wearing my Road I.D. I have a penicillin allergy and I also have a medical condition called Factor V Leiden that raises my risk of throwing a blood clot. I figure if EMT arrive and I'm unconscious, they might want to know the blood clot part. That said, I've heard from EMTs before that they don't even look at medical i.d. cards/bracelets/etc until they're to the point where they need to identify you.

Just in from the pool. I think I have better swims when I haven't been swimming in ages. It's been 8 days since I've been in the pool, and today's swim just felt really good. Wasn't fast, but body position, stroke, balance...it all felt really good.

Here's a silly question/thought for you today about training plans written in time versus distance:

I'm slow. I'm generally a middle to bottom of the pack kind of girl. I run 10:30-11:00 minute miles, ride 16-17 miles per hour, and swim at a 2:30-2:45/100 yard pace. Most training plans are written in minutes/hours, versus miles, and if I followed those plans to a "t," I feel that I would be severely undertrained for a 70.3. A 90 minute run for me is going to get me right around 8 miles, but if you run an 8:30 pace, you're going to run more than 10 1/2 miles.

Likewise, if your training plan calls for a 2 hour ride, if you ride 20 mph, you're getting in 40 miles, whereas those of us riding 16 mph are only going to ride 32. In half Ironman land, a 2 hour ride at 20 mph means you're only going to be on that bike another 45ish minutes on race day whereas the 16 mph person is just over halfway finished at 4 hours.

My point is this...those of us who are generally slower at swim/bike/run, in my opinion, need to train based on mileage versus time simply because of the fact that we're going to be racing far longer than many other people. If your training plans peaks at 2 hour runs or 2 1/2 hour bike rides, are you going to be fully prepared on race day if your run is realistically going to take 2 1/2 hours or your time on the bike is going to be 3 1/2 hours? My race time last year in Augusta was 6 1/2 hours, but I had friends that finished in 4 1/2. Do I need to train more than them because my race will be 2 hours longer??

I have another silly question as well regarding training and volume. Most training plans for the half iron distance have swims in the 2500ish yard range. I know from past experience at Augusta 70.3 that the current aids your swim DRAMATICALLY, and that if you can swim an Olympic distance race comfortably, you'll be find racing 70.3 in Augusta. Would you continue the 2500 yard swims in the training plan OR would you shorten them to, perhaps 2000 yards (KNOWING the current will push you downriver) and then add volume elsewhere in the bike/run where you feel you need it?

**As a note...my Olympic swim distance (1500 yards) in every Oly I've raced has been right around 36 minutes, but every time I've swam 1.2 miles in the Savannah River, my swim time is 28-32 minutes. It's THAT big of a difference.

2014-07-09 5:46 PM

in reply to: glfprncs

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Nancy-my coach gives all bike and run workouts in time rather than distance. Often times there will be specific distance intervals in the run workouts but unless it is an interval day it may be something like "30 minutes all chill" or "40 minutes try to build pace over the last half". I can't remember ever having a bike workout that was distance specific. Of course all the swim workouts are distance specific. Not sure why many plans use time rather than distance other than it is easier to write a plan that fits more people if you are going by time rather than distance.

Swim training. Augusta is a different animal because of the strong downriver current. My usual advice would be to do the training as prescribed in the plan but if I had to cut back on any of the workouts I would trim the swim. Ultimately a minute faster in th swim is a minute faster overall. It may come down to where you can gain the most from your available training time.

I hear the TDF stage tonight is epic. Don't know what happened but everyone says it's a MUST WATCH.

2014-07-09 5:54 PM

in reply to: slornow

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

I also train by time, but I'm flexible with that. I have times that I want to hit, but I feel comfortable exceeding them if I want to hit a certain distance. I think time is an effective measure for training because it's typically independent of daily variables like fatigue, temperature, humidity, elevation, etc. I can do a 10-mile run at a 7' pace and it's a totally different workout than a 10-mile run on a hilly course, on a day with high heat and humidity. On the other hand, a one hour run is always a one hour run. So, I think it's good to train by the time you expect to finish a given race. If you think, based on your experience, that your ride will take 7 hours, then that's the time I would build toward.

I also agree that if something has to be cut, it's the swim. A lot of training and effort can go into very minimal improvements in my swim time. On the other hand, a 1 mph difference on the bike pays huge dividends, both in the bike and the run. There's my two cents!

2014-07-09 8:00 PM

in reply to: #4996375

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

TDR-25mph on wet cobblestones is mind-blowing...

wannabefaster

2014-07-10 7:17 AM

in reply to: glfprncs

Master

3205

ann arbor, michigan

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by glfprncs

My point is this...those of us who are generally slower at swim/bike/run, in my opinion, need to train based on mileage versus time simply because of the fact that we're going to be racing far longer than many other people. If your training plans peaks at 2 hour runs or 2 1/2 hour bike rides, are you going to be fully prepared on race day if your run is realistically going to take 2 1/2 hours or your time on the bike is going to be 3 1/2 hours? My race time last year in Augusta was 6 1/2 hours, but I had friends that finished in 4 1/2. Do I need to train more than them because my race will be 2 hours longer??

Last year at Tahoe I was on the bike for 6:19. It was my longest ride of the year by well over an hour. My 26.2 took me 3:48, my longest run of the year by well over an hour.

I am not sure that doing a six hour ride or a 3.5 hour run would have prepared me any better for the race. Most marathoners rarely run more than 20 miles (some go as much as 22) in training. I think that the thought process is that more time on your feet (at least for the run) yields more fatigue and then the recovery time from a three hour run starts to cut in to your quality training for the next week. A lot of really fast IM athletes don't do any rides over four hours, they just put a lot of intensity in to that four hours. That way, on race day, they ride five hours but at a much reduced intensity level and it doesn't destroy them. At least that is the thought process.

From a scheduling perspective I am hoping to convince my coach to cap my training rides at 4-4.5 hours even though I will likely be on the bike at AZ for 5-5.5 hours. I am just not sure that my wife and kids are going to be accepting of a lot of five plus hour rides this summer and fall........

It is a great question. I haven't had a run over 10 miles in some time and I have to admit that I was wondering how I'm going to feel in the last few miles at Muncie this weekend.

PaulPerger

2014-07-10 7:18 AM

in reply to: glfprncs

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Like you, Nancy, I am slow.

I have wrestled with the same thing you have and I have tried plans that are based on distance and others based on time. I have found that the plans based on time are more likely to get done. What I mean is, I can easily schedule out my workouts for the next month if I am scheduling a block of time, whereas if I need to plan a workout that is distance based other factors may change the time I need to complete the workout.

For example, "Run for 2 hours" is just that, 2 hours. I can schedule that very easily, and then I can go do it because I know I will run for two hours. For me, that's going to mean anywhere from 8-11 miles. But, if I put "Run 10 miles" on my calendar, that could take anywhere from 1:45 to 2:30 depending on weather, how I feel that day, etc. I could say, I am going to run 10 miles or 2 hours whichever comes first, but then if 2 hours comes first, I have "failed" to meet my objective, and I get down on myself, etc.

For me, "Run for 2 hours" without a distance qualifier is something I can plan, and then feel good about achieving whether I run 8 or 11 miles or anywhere in between. If I feel good about it afterward, I am much more likely to go out again two days later when my calendar says "Run for 90 minutes".

The downside is, I lose a "race mentality" and there are days when I am out there just "putting in my time", but for me, that's what is important. I have 50 - 60 pounds to lose, so for me, activity is more important than distances. Come race day I know where I'm going to be, and I am ok with that. In fact, the only reason I "race" is because spending $$$ to participate is motivation to train. The only thing I hate more than running is wasting money! I have lost almost 40 pounds, I'm almost halfway to my goal weight from where I started, so it's working.

Bottom line. Schedule your workouts in whatever way helps you to actually do them. Find what motivates you and use that as your measure.

wannabefaster

2014-07-10 7:19 AM

in reply to: WoodrowCall

Master

3205

ann arbor, michigan

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by WoodrowCall

TDR-25mph on wet cobblestones is mind-blowing...

That was one crazy stage. They are riding faster over wet cobbles than I ride on smooth pavement.

I can't believe that Chris Froome (defending champ) is out from his third fall in two days.

2014-07-10 8:45 AM

in reply to: wannabefaster

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Another TURTLE! BUT you know what they say about the tortoise and the hare.....

as to time vs distance my plan has some of each! Personally I like the mileage ones better but I just follow instructions

We'll it's Thursday and I have nothing new to report. I'm dead tired from being out late Monday and Tuesday - hoping to catch up this weekend. We're doing a 50 mile cancer charity ride Saturday so that should be low key.

Have a great day all!

2014-07-10 8:54 AM

in reply to: mtnbikerchk

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Got in 3,500 in the pool this morning-and boy am I tired. Too many workouts, and not enough sleep! Luckily, I don't have anything else on the agenda today, just getting some work done. I saw a post on facebook today that said my Ironman race is only 80 days away...that doesn't sound so far!

Oh, update on the bike: still shopping. I'm really torn between getting a Tarmac or a Roubaix. The Tarmac seems awful snappy, but I never really do bike races, per se, so the Roubaix is seeming like the better choice, since most of my rides are mostly endurance-length. Decisions, decisions...

Catwoman

2014-07-10 9:23 AM

in reply to: WoodrowCall

Master

1779

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Someone has a birthday today!!!

Happy Birthday Randy!!!

2014-07-10 9:32 AM

in reply to: 0

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by WoodrowCall Got in 3,500 in the pool this morning-and boy am I tired. Too many workouts, and not enough sleep! Luckily, I don't have anything else on the agenda today, just getting some work done. I saw a post on facebook today that said my Ironman race is only 80 days away...that doesn't sound so far! Oh, update on the bike: still shopping. I'm really torn between getting a Tarmac or a Roubaix. The Tarmac seems awful snappy, but I never really do bike races, per se, so the Roubaix is seeming like the better choice, since most of my rides are mostly endurance-length. Decisions, decisions...

I would lean toward the more relaxed/comfortable of the two assuming everything else is equal. If you are still riding the Cervelo P1 you may notice a little less vibration on some roads with the carbon fiber framed road bike. I bought a road bike late last year after looking and obsessing for months. I have not ridden it as much as I thought although I do enjoy it when I take it out. I have been on a tri bike for so long it just feels more comfortable.

Tell us about the bikes. Components? 10spd or 11spd?

Edited by slornow 2014-07-10 9:55 AM

Catwoman

2014-07-10 9:52 AM

in reply to: 0

Master

1779

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Nancy,

X2 on what Randy and Jason have said regarding time.

I also train by time and have found it very liberating to say the least. There was a huge shift in my thought process regarding training once my coach switched me over to time based training. Like Jamie explained in his post it gives one the ability to adjust the expectations of the workout depending on the intensity, weather etc., I have no idea how many miles I run/swim/bike each week.

One reason that a lot of people will train the entire distance is to prove to themselves that they can swim/ride/run X distances. But since you've already done HIM's that may not be needed. The only major benefits that I can see to going by distance in long course training is to practice nutrition. There are a few other creative ways that you can practice this without having to go the entire distance.
Once you start increasing distance on the run you also open the door for potential injury.

I can't remember running over 2-2.5 hours when training for my last IM. That 2-2.5 hour long run when added into the rest of the training week was about as much as i could stand from a mental standpoint. This is coming from someone who LOVES training and racing long course.

Let us know what you decide to do.

Edited by Catwoman 2014-07-10 9:54 AM

2014-07-10 10:12 AM

in reply to: slornow

Extreme Veteran

990

Collierville, Tennessee

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

Tell us about the bikes. Components? 10spd or 11spd?

Both the Roubaix and the Tarmac are carbon, but the Tarmac is last year's model, while the Roubaix is this year's. By the time I make my decision, the store might've sold the Tarmac, which would make my decision for me! The Tarmac has Shimano 105 10-speed, while the Roubaix is the base model and has Sora 9-speed components. I honestly wouldn't be considering the higher-end Tarmac if it wasn't on sale from 2013. Both felt good on a test ride, although the Roubaix was definitely the more comfortable of the two. I think I'm just drawn to the Tarmac because of the value, whereas the Roubaix seems like the bike I'd use more often. I'd really like to get into some group rides once my IM is over, and I'll be using it to commute to school once or twice a week.

2014-07-10 10:28 AM

in reply to: WoodrowCall

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Jamie-one thing to keep in mind is the 10spd versus 11spd debate. Most everything coming out now is set up for 11spd. May not be a huge deal....wasn't for me as I bought a 10spd road bike. I plan to keep it for a long time and no plans to upgrade components. I tend to look at the better deal and then find a way to rationalize it. Its a tough call. If you go with the lower end components you can alway upgrade......maybe the shop would even be willing to upgrade as part of the deal or give you a discount on upgrades if you do it when you buy the bike. Looking at Performance Bicycle you could probably upgrade to Ultegra Derailleurs for around $125-150 (parts). Big expense on upgrading road bike is in the shifters. On the other hand......with the 10spd you have 105 whcih is a solid group so no upgrade down the road.

Not much help. Tell me which one you really want and I'll tell you why you should get it.

http://www.specialized.com/us/en/bikes/road/allez/allez-expert#specs

2014-07-10 10:43 AM

in reply to: 0

Master

3058

South Alabama

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Jamie-to throw out another bike....My first road bike when I started all this 5 years ago was a Specialized Allez. Carbon fork with aluminum frame. Really great bike and I think compares well to all carbon bikes at a lower price. Might be able to get that model with higher end components in similar price range. Wish I still had it. If the Tarmac is all 105....brakes, derailleurs, crank etc that would be a nice package. Dang, I need to get some work done.

Edited by slornow 2014-07-10 10:45 AM

2014-07-10 10:46 AM

in reply to: 0

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by slornow

Not much help. Tell me which one you really want and I'll tell you why you should get it.

not just the speed debate BUT SORA shifters are actually different than 105. I would never go lower than 105.

and my road bike is like butter compared to my tri bike which on rough roads is like riding lawn tractor......urgh!! And they are made from the same carbon so I'm guessing it's related to tube shape etc. I love my roadie.

I have a friend with the Tarmac - it's definitely racey and probably WAY stiffer than the roubaix. Completely different rides!

Hey Randy - HAPPY BIRTHDAY!!

edited to add: While I was clicking SUBMIT I was on Specialized's website looking at the Allez to see if I could make the comparison. I'd have to look closer at it but worth checking out!

Edited by mtnbikerchk 2014-07-10 10:49 AM

glfprncs

2014-07-10 10:57 AM

in reply to: wannabefaster

Member

836

North Augusta, South Carolina

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Just in from 2 hours on the bike. Have to say it was the best ride (with regards to both energy and comfort) I've had in a very, very long time.

2014-07-10 1:05 PM

in reply to: glfprncs

Member

2098

Simsbury, Connecticut

Subject: RE: Slornow and Wannabefaster's Summer Group-CLOSED

Originally posted by glfprncs

Just in from 2 hours on the bike. Have to say it was the best ride (with regards to both energy and comfort) I've had in a very, very long time.

WOO HOO!!

Saddle, Chiro or both?!