Razorxp & KC Mentor team RFP CLOSED (Page 30)

Deb - How did you feel after the 45 mile ride?  Since this is your first HIM the question would be what is your goal?  Finish strong, certain time goal, or just finish?  I agree with Scott and think you are right on track.  There really isn't a difference between 45 and 56.  The key is making sure that you have enough left for the run.  The bigger question is have you been doing some longer bricks workouts?  Last year I did a 65 mile ride and looking back that really had no effect on my race but the two -3 hour bike ride with 1 hour run really helped me gauge where I was pace and nutrition wise.  See the attached article -I know this article is for the full ironman but some of the same principles apply to the HIM. The biggest one is "Execution, not Fitness."  Work on running a smart race.  You have put the work in and with good pace and nutrition planning you will be fine!

http://www.trifuel.com/training/triathlon-training/the-endurance-nation-four-keys-to-ironman-execution 

Good luck to everyone racing this weekend!

Deb - you'll be fine!  Just put in the time for training and you'll be fine 

Today is a rest day for me (was thinking about trying to make up my interval run workout but figured that it's probably better to rest since I've done something every day this week).  Last night was swimming with the training group. The main set consisted of about 1650yds and I only felt winded a couple times.  I'm getting better and making sure I breath all the way out while under water so I don't get the CO2 buildup in my lungs.

Tomorrow is a 2 hour computrainer ride (courtesy of forecasted rain) and then a 10 min run.  Will be my first brick workout this year.  I had planned a brick for Wed morning after my outdoor ride but my toes were frozen so I opted not to.   Then driving to Indy for mom's day after the workout.  My nephew's first bday celebration is tomorrow night too!  70 min run Sunday morning and then just hanging with the family. It'll be great seeing them...been busy travelling for work so much I haven't seen 'em since February!

Hope everyone has a great weekend!  Happy training/racing!

Im feeling guilty reading all these post about swimming. I havent gone since saturday...I should really get my butt in gear since thats my weakest of the three.

Deb - Youre gonna do awesome. Youre prob just stressing because your counting down the days. 11 more miles is cake if you've already done 45. And then just think if youve already biked 56miles running 13miles after will be cake too. YOU GOT THIS. Dont sike yourself out.

Ill be back to serious training tomorrow. I promise.

Have a Fantistic weekend everyone

That's a great idea!  We're moving out to the country in a couple of months, and are contemplating an electrical barrier to keep the dogs on our property (instead of having to fence the whole thing), so maybe I'll see if the collar they need anyways can also be controlled with a remote.  It can't hurt.  Either that, or I have to learn to run faster so that she doesn't have time to think about sniffing the ground.. (true story, if I sprint as fast as I can, she runs very nicely beside me because she is having to focus on keeping up!).

Today is a (much needed) rest day for me after a 3.5km run followed by a 1-hour soccer game with no female subs last night.  I did some yoga earlier this evening, but that's it in terms of exercising for today.  Plan for the weekend is a longer bike and some weights tomorrow, followed by a 16km run with my mommy to celebrate mother's day on Sunday.  Should be good fun.

A couple of questions for everyone: the triathlon training schedule that I am following gives the training in minutes.  How do you figure out a route to follow for that (other than guessing based on average pace)?  Also, do you think it's okay to split the times? For example, Monday I'm supposed to bike for 29 minutes and swim for 14.  Would I be okay if I bike to the pool (about 15 minutes away), swim for at least 14, then bike home?  Or is it more important to get the continuous time on the bike? Any advice on this would be appreciated!

Jen-- don't feel too guilty.  I haven't gone to the pool this week either!

Deb--I'm a big "follow the plan" person as well, and have felt similarly about the amount of biking at past races, but it always seemed to work out!  (limited experience, of course, but still)

I did get in a good ride today!  2 hours at 18.8mph, nearly 38 miles.  Had a mini-bonk at 1:40, fitness related, but probably also from poor hydration.  I had 1/3 of a bottle the whole time.

Question--How exactly do you guys drink on the bike?  Every time I try, I end up gasping for breath, coughing, probably aspirating some sports drink. 

Do you squeeze from a distance without sucking it in?  drink like it's straw?  am I the only one?

Great ride Mary!  Do you ever take any Gu's or other gels or do you just do hydration?

Hey guys.  It has been busy around here.  I have been training and logging the workouts, but little time for the forum.

Great week of swimming.  Yesterday was a 3000 yard straight swim.  I do this as part of my plan every 2 weeks.  Beat my last time by close to 1:20.

another 1/2 marathon run with my wife today.  then a brick of 3:30 bike and 30 min run tomorrow morning.

Mary - I find myself breathing really hard after I take drinks too, but I know I have to do it.  I always try to drink on a flat spot and give myself a little time to catch breath before the next hill.

I love Power Bar Energy Blasts.  They are little gel chews.  1 pack has more calories than a regular gel and they taste better.  They take some time to get down (see last note), but using them has really helped out my rides.

Hope everyone has a good weekend and nice Mother's Day

I know, I know, I need to stop worrying. I will do what I can with the time I have left. Brick workouts really haven't played a big part of this plan, I think that's just another thing thats scaring me.

Tim - my goal is to finish strong. I'm slow, and with it being my first, I guess under 7 hours would be nice!

Hope everybody is having a good weekend.

Well you still have a few weeks maybe you could try doing one or two.  I think your gonna be pleasantly surprised how you will do.

I managed to get a good brick in today.  Ouch.  I cramped up pretty good as I came into my drive way.  I only get a cramp in this muscle during the run after a hard bike.  its the muscle on the above my knee on the inside of my leg.  I think I just pushed it too hard on bike.  I did an out and back and the back was 16 miles straight into a 20+ mph headwind with some pretty strong gusts.

Hope everyone is having a good weekend and Mothers Day.

Deb I am in the Same boat.  My Half is July 17th, and my Long Ride so far has only been 33 Miles.  I was pretty tired after that but I was pushing the pace for me.   My Training plan has me going 34 tomorrow and I am pretty whipped from my 8 mile run today.  Should be interesting....

I am not sure it is enough either but I will continue to follow the plan.  My plan does have a couple pretty big brick workouts in Late June that I think will be critical for my confidence and preparation.

We will do fine!!  I hope!!

This was awesome!!   You looked terrific crossing the finish line.  Super Strong..  I didn't laugh was just extremely impressed.

Hope everyone had a great weekend of training or other fun.

Did a great brick ride / run today.  My partner in training for IM Lou and I rode just over 62  miles in 3:30, then did a run.  He is much stronger on the bike and left me many times.  When we got to the run I felt strong and ready to go.  I stayed at his pace of just over 9/mile.  We both ran a 1/2 marathon yesterday and he was too tired to go the entire distance that he wanted to.  So, we stopped at about 3.5 miles and walked the remaining 1.5 miles home.

Saw something on the ride I have not seen before.  A squirrel came hauling a$$ out of a yard into the street towards Rob's bike.  Watching it run, I knew it would put on the brakes in time, but it didn't.  The poor squirrel realized where he was sometime inbetween the front and rear tire of the bike.  Rob went straight over it and almost fell down.  For some reason neither of us wanted to look back to see the damage.

My wife and kids are on me about looking too skinny.  My wife wants me to call a nutritionist.  I have gone from 156 to 152/3 in my 5 months of IM training.  I don't feel like I am losing weight too badly.  Sometimes I feel like I may be a bit dehydrated and get the weight back with focus on drinking fluids.  I certianly have been eating enough calories to have energy to do longer and more intense workouts.

Anyone have any ideas about this? To the guys that have finished IM - how much did you lose?  What kind of changes did you make to diet?

Happy Mothers Day Team.

I hope everyone is doing well. I have been off the forum for a couple of days and I missed it and all of you.

I took a quick look at the last 2 days of entries and again it looks like everyone is having a great time and working hard. I managed to get back to it today after 3 days of golf with some great friends and a decent showing in the Pro Am on Saturday. I think I needed this past couple of days to refresh and relax and it was great. I am ready to get back at it. I only have about a month until my first sprint and I am ready to get back to work.

 Mary - I drink like it is a straw

Brian - 3000 yard swim - WOW - Simply Awesome.

Coach - Happy Aniversary and how was Columbus?

Deb - awesome pictures and thanks for sharing.

Keith and Jason - how did you do?

Run, bike, swim tomorrow.

Have a great week everyone.

KC

just got back from my race.  it was a great experience.   i will try to write a report soon and detail everything.  i was so surprised at how all my training paid off and i really appreciate all the support and help everyone here has given me. 

i am totally exhausted so off to bed.

i hope everyone has a good night.

Way to go on the workout, with squirrels watch out a guy we ride with got one stuck in his front wheel and flipped him over. 2 shoulder surgeries later he is fine.

When I am very strict in my diet and training you will shrink like crazy.  I am just about 6' with a larger build and I was down in the 158 range.  The key is do you have energy?  On long training days you might be around 5k calories so don't limit yourself with calories just make sure they are clean ones.

Way to go, as they say the training is the hard part and the race is your reward!  Look forward to your report.  Get some sleep

Heather: There is no right or wrong answer to this but You will have to do some straight bikes just to get your body used to the saddle for any length of time.   A great workout would be to do a mid level pace/effort to the pool, do your swim (probably a little longer based on your last question say 30mins) then do a hard15 mins bike home Upper pace/effort then a 5-10 min cool down on the bike.  Will add alittle longer to the workout but it will be well worth it.

I use an aero bottle up front with a straw and if using a bottle I just squirt it in my mouth.  Hopefully you get to a point where you can get a drink and not be too winded.  Ideally you will just get alot of quick sips not huge gulps of water.  Hope that helps