Scott's Mentor Group-Closed for training. (Page 3)

Hi

Well I managed to complete the three disciplines in training today, pool very busy so only 500 metre swim (250 short of distance for my sprint tri), 22k ride (8k short for tri) followed by a 5k run. Not counting transition in times as had to drive from swimming pool before bike ride, but overall discipline time was 1h 22 minutes, absolutely chuffed to bits with that!! Really given me the motivation to kick on, 5 weeks tomorrow (sunday) is my first race, but will pprobably do a few similar training exercise days before then (all 3 disciplines)

Keep up te good training

Gareth

Best of luck to all our racers today!

Gareth, I know you are chopping at the bit to race. You're getting some good training in. Listen to your body and give it what it needs.

Matt, get a pair of clipless pedals and you will never go back to cages. Like Scott said, they transfer power to your pedals and keep your motion more streamlined. I feel like you can attack hills much better and knowing your foot can't slip out of a cage is a much better feeling. You will love it. If you get a pair of velcro shoes, it will not change your T-2 time that much. I have the same pedals on my mountain bike and roadie and wear the same shoes for both.

Nicole, glad you are feeling better.

Craig, I never thought there was a single downside to living near San Diego. Run-off appears to be one. Find a buddy with a boat and go a mile off shore. You could take turns swimming.

I hit the road yesterday for a 20 mile ride. It's a 10 mile out and back. I was quite slow coming back. There was a huge headwind that slowed me down some. I was almost pedaling in place a couple times. I averaged 17mph+ but was still a little disappointed.

Heading to the zoo today with family and some friends. Gonna walk A LOT and then come home and try to get a 5 mile run in. Hope everyone has a great day!

Time trials are in the books.  

300yd- 4:28  1:29 per 100.

1000yd-16:31  1:39 per 100.

Thrilled with the 300 time.  The distance needs some work.  From here my coach and I will develop training times to hit so I can take care of that endurance.  Have a great day all.

Gareth,  "Chuffed to bits"  is a good thing right?  It sounded good.   Congrats on the improvements!

Hi Scott

Yes, 'chuffed to bits' is a Welsh phrase for very happy with what you had done (different areas in the UK have stupid phrases for stuff. In Wales we have an official language apart from English, with lots of stupid phrases for statements that you want to make).

Gareth

 Usually I follow of a plan to prepare for a race.  But, on a whim, I signed up for a race in 3 weeks - and I've just been doing this and that with no plan since last Fall. 

Got home today from 10 days on the road vacation - all psyched up to do some serious intervals in the pool - and was disappointed to find that the Y pool is closed until Monday for renovations. Instead - did my first brick of the year today - biked about 9 miles then ran about 1.25 miles.  Felt OK - I think I can do this.  But I need to decide how to maximize the 3 weeks until this race.

The race in question is low-key - Anyone Can Tri - 15 lengths in the pool, 11mile bike, 5k run.  My modest goal is to not finish last in my age group.

I think I'll do the last 3 weeks of a balanced program.  Thoughts? Suggestions?

Ben, 

After looking at the balanced sprint plan, I'd say if you are very comfortable running and swimming for 30 minutes and biking for an hour, using the last three weeks of plan should be a fine plan.  

I swam in the pool today with race kit on including wet suit and did 1.5K.  The second half was A LOT slower than the first half.  I didn't feel slower.  I actually felt quite strong the second half.  I'm hoping I just lost count of my laps and swam a couple of extra.  Oh well, it was still a confidence builder swimming the actual race distance with no stopping.

Craiger

Name: Simon Kane

Story: Used to compete in Adventure races in the UK, but the last oneod these was seven years ago.  Stop racing prior to my wedding as wife did not want me turning up on the day on crutches or such like.  Have not raced since that break and have put on far to many pounds (now at abut 225).   Aim is to get fit and compete in my first Sprint Tri with a friend in 10 months time.  I am 41, have a desk job and am starting from a pretty low current fitness base.

Family Status: Married, 4 year old sone and 1 year old daughter.  Based in Dubai in the UAE but originally from the UK

Current training:  Just started last week and am currently in base build mode, starting with walking and swimming based activity to get my joints used to the punishment again.  Will follow for the first month before starting to introduce more cardio work.

Weightloss:  Looking to drop a good 15Kg (circa 30 lbs) by race time next year. 

Races: First triathalon will be the Abu Dhabi Triathalon in March 2013.

Good morning, all.

I bailed on a workout yesterday and had family day. Those arre just as rewarding. I usually take Sundays off but will hit the road today for a run. I am going to do 5 miles at whatever pace I can muster. I do want to keep it under a 9 m/m.

Troy, I don't know your old PR. I am guessing you finished in 82 minutes.

Craig, I am looking forward to an Olympic tri but my swimming needs more work as does my running. I should be hitting my first 6 mile run next month. I plan on finishing the season with an Oly I hope. I feel I could handle the bike part. You are right about an ows a mile out. It would be a little intimidating. A boat being next to you will ease some anxiety. You're a diver. Being far away from it all offhsore is exhilarating as well.

Hope everyone has a great day!

Despite a hip injury that has me hobbled to the point of just struggling to stand straight at points ... I competed in the Brooklyn Bun this morning ... 20k bike (4 loops of the same course - with one hill) and then a 5k run (same course) ...

Prior to my injury I was hoping to place, today I was just hoping for a sub 1:15 time and to not quit on the run.  

Time trial start (never done one of those before) and myself and the orange chute starter went off 82nd (so we started 164th back) ... ended up finishing 67th overall out of an announced 280 or so starters ... 6th out of 17 in my age group and a 1:12:42 overall time.

Knowing my run would blow I went hard on the bike.  The first lap I passed a good 50 people and got more as the race progressed.  Throughout the entire bike portion I was only passed by 8 guys and I ended up passing 4 of the again.  The only issue I had this morning was my cateye would not work so I could not gauge my speed or cadence - I think if I were able to see my pace I could have pushed harder - as some of you guys suggested I never once went into the top gear which is a first for this big guy ... I seriously considered pounding the last lap and in retrospect I should have since my run wasn't going to get better but ... oh well.

My bike time was the 41st fastest in the field, but 7th fastest for my age group (that 40-45 age group is seriously competitive) ... generally I race as a Clydesdale but I did not see many big fellas out there today.   Realistically looking at the times of the finishers I would think on my best day I could have done 5th in the bike - so I am happy with 7th in my age group and more than pleased with my bike time compared to the field.

Regarding the transition ... it was mediocre ... 8th best in my age group but I made mistakes and still tie my laces - I will get those TUGZ laces before next weekends race.  No exciuses here - my towel was set up right, I thought I was going fast but I just didn't.

I have not run at all since my 8 mile run on Wednesday - I ran nice that day but about an hour later had massive pain in my right hip ... and hip pain radiates to the lower back ... working on my feet for 12 hours a day since then it has been a struggle to walk by the time I get home.  I need to find an orthopedist as this is the second time I have suffered with this in 4 months time - my guess is one leg must be slightly shorter than the other and my mileage increase has finally caused my body to rebel again.  My wife tole me to go to the race - do the bike and quit, get my shirt and come home ... I am either stupid, stubborn, or both because I decided to "run".

My initial plan was to push this 5k and hope for a sub 25 minute run ... if I had been able to do that today I still would have finished 5th in my AG ... I hobbled out of transition and within a quarter mile my body was telling me stop I started getting passed (which is discouraging) ... hit mile marker one at a pathetic 11 min mile pace ... by mile 2 I had counted 29 people had past me and my pace was slightly better at a 10 min mile as the pain began to fade (for some reason if I run long I don't feel the hip) ... I set my sights on a Team Continuum girl that had passed me and caught her on the hill and we ran together to mile marker three at a more respectable 9 min mile pace.  I kicked as hard as I could from the three mile marker to the end and recorded a dismal 30:05 5k ... way off my sub 25:00 goal.

About to head up to take a shower - my hip is uncomfortable but I am not feeling miserable which I will take as a positive.  Glad my wife and kids are out running errands because I am sure I would be getting the third degree right now.  After the adrenaline is all gone I'll see how I feel.  Right now I am just wishing I had pushed slightly harder on the bike, had a better transition, and pushed through the pain to my regular pace on the run but I'll take what I did - think it is respectable.

Training plan for the week (no running):

Monday - 6am - 1 hour swim (take kids to school) - 20 mile bike easy pace.

Tuesday - after work 1 hour swim - P90x chest/back

Wednesday - Late day at work (14 hours) - P90x shoulders/arms

Thursday - After work 1 hour swim - 20 mile bike race pace.

Friday - After work 1 hour swim - 20 mile bike mid tempo pace.

Saturday - OFF

Sunday - Mini MightyMan - Super sprint Tri (with pool swim - ugh) ...

Hope you all have/had great weekends and a good training week!

Troy - blazing fast HM - I thought I was moving going sub 2 hours ... you sir are The Flash ...

Tim - congrats on completing that Ride/Race that course looks sick - can you explain how the course was when you get a chance - was it mostly road bikes or cc bikes?  The dirt sections I would almost think a road bike would be at a serious disadvantage. 

So I got in a 7.25 mile run yesterday, was hoping for 10 but real life called and I had to cut it short.

Then this morning I hit up a 30 mile bike ride in the hills of MD and immediately jumped onto the run course for my sprint tri in June. I banged out the 3.4 for the race, and got in an additional .6 to bring it to an even 4 mile run. Times of course could use some work, but being able to do almost double the bike distance and more than the full run has completely boosted my confidence. I KNOW I CAN DO IT NOW! Just a matter of how good will my times be?

-Matt

Still room for one more? 

- David Colman

Name: Mariel Mayorca

Story: I am a paralegal and currently getting my BA in Criminal Justice. I don't have a strong background like most of you. In fact, I just recently got interested in triathlons, I joined a tri group at school and they are all so fast that it is encouraging and discouraging all at the same time, they are very inspirational I must say, every single one of them!. 

Family Status: Single mom of a beautiful 3 yoa.

Current Training: I train when I am able, but I think having a structure schedule will help me follow it and get a routing down. I ran the Gate River Run in 1:47, a did a duathlon 5k run in 29min and 25k bike in 1:45. I know it is pretty slow but that is the point of training right?

This year race: I got a run/swim/paddle board, a tri in mid jun and would like to keep adding more. =)

I want to get faster and I need to be patient about it. But most definitely is that I need guidance doing it.

Hope you can do it! 

Tim, Troy and Paul congrats on the races!!

I didn't get any training done this weekend. In fact, I slept a lot so I guess I needed a couple of days to recover. I'm actually feeling a lot better and plan to hit the gym for a swim tonight. I'm just going to pick up my plan without modification-should be easy as I'm going into a taper week.

Good morning, all!

Hope everyone had a nice weekend. Wife and I went to Louisville for the day on Saturday. I got my son his first bat with his name on it....proud day.

Since I bailed Saturday on my workout, I went out yesterday to make up for it. I've been trying to creep up to a 5 mile run. Last week I did my first 5 miler in 44:39, an 8:55 pace. I ran the same route yesterday and shaved 1:15 off. That put me at an 8:40 pace. I am happy to see those results. I can see my first 10K race just on the horizon.

I'm gonna hit the pool today for 2000 yards. I'm keeping my 2:05 intervals for the next two weeks and then see how I improved. I could take a few seconds off but it won't change much.

My apologies about the triple post! Had a glitch!

Mariel and Dave, I think the group might still be open for a few more. I will let our fearless leader see where we stand.

I don't want you to think you are being ignored!

Yes, Columbia Tri. I doubt the lake gets warm enough to make wetsuits illegal for age-groupers. From what I understand, last year was not wetsuit legal for pros but still for everyone else. We'll see though. But yes, I have been doing outdoor pool swims as they have opened the outdoor pool at UMBC already, but it is heated. The other good news is I will have a chance to get in an OWS in a few weekends with a local tri club.

I have not run through the neighborhood yet but am familair with the hills. With the area, I do try to incorporate hills into my running routes to help with some of the hilly courses around the area. I am not the strongest on hills but I figure that Columbia will be a learning experience and try to have fun. Many people have mentioned that it is one of the toughest Olympic distance races they have done so it should give me a good benchmark for improving.

I'm looking for suggestions on swim training? I typically do my swims M-F first thing in the morning prior to work.

I have been doing one day of distance (I've been doing a 2000 in the pool and just upped it to a 2700 this morning).

The next day of 300 warm up, 5x100 sub 1:45(30 second rest between each) and 5x100 sub 2:00(30 second rest between each) 300 cool down. I've also tried to mix in some kick board and pull work on this day.

Do you have any suggestions for what may help me get more out of my workouts?

Thanks!

-Matt

Completed a gentle 5 mile run today, average pace was 9.24 a mile, happy with that!! Need a couple more under my belt to get the extra miles into my legs.

Borrowed a wetsuit today, not tried it on yet, but the wife has the phone number ready for greenpeace as it is not going to be flattering!!

Gareth

wetsuits - rent or buy for first few events?  Water is cold up here in New England.

Thanks,

Jeff