Fred D's triathlon training group CLOSED (Page 30)

I've used Pit Stop with clinchers last year during a race when I had no other choice (my spare wasn't working, and someone who had pulled out of the race who was using tubulars was nearby and gave me their Pit Stop).  It worked, and worked well.  Still needed to top it off with some CO2.

ETA...I'm not sure if Pit Stop is intended for clinchers...I just know in my one instance, I had no other choice but to try...and it held.

Exactly.  I've learned this from you last year, and quickly realized that 20 minute tests give you an idea of what your 56 mile "potential" is.  You still have to go out and do long rides to work up to that potential.  Sort of like trying to plug your 5k time into the McMillian calculator to see what you can do a half marathon in.  You still gotta put in the base miles and long runs for the HM training.  And sometimes it turns out that our actual HIM bike fitness isn't what a 20 minute tests thinks it should be.

I top off the week with a 80 mile ride on the TT bike up thruMichauxStateForestand a 10 mile run on Sunday.  The ride had two big climbs; 1st was a 4 miler topping out @16% but really was like 7 miles because lesser grades after looking at theGPS.  The 2nd climb was 6 miles @8% grade.  The ride was real good but I didn’t pushing to hard for the most part accept the climbs where 80% large chain ring.  This was a big jump in distance and time in the saddle for me.  Still I very happy with the ride and would love to know what kind of watts I did.  80 miles 4000ft of climb and avenger speed 19+mph.  OH I only two stopped twice briefly 1st was at a red light and the 2nd was for a $1 bill.  So I turned pro on Saturday. 
 
btw  this was my longest and hilliest ride sinceLake Placidof 2010.

After 2 days of cold windy rain over the weekend, woke up to 4 inches of wet heavy snow this morning so back to the basement.  5.5 miles done.  Maybe some trainer time after work.

As far as tires go, I keep forgetting to look in the garage cabinet, but in the training tires of both my bikes I use a product I think is called Spin Skins.  It is a kevlar type liner that goes between the tire and the tube along with a little talc.  My road bike has had them in for 2 years and I have never had a puncture flat with it. 

Monday weigh in 189.4. 

I managed a good ride yesterday.  2:05 total with about 1:45 at HIM race pace HR.  It was quite windy out but got done feeling great so that gives me a bit of confidence.  I need to make sure I keep getting these longer rides in.  Nice to have the bike tuned up and felt great on it yesterday.

45 minutes of easy recovery this morning on the bike and planning for a short run at lunch.  Traveling for work so just fitting in what I can today.

Nice ride James.  Sounds like a tough, fun ride and you got paid .

Good morning all

I had a decent week of training last week - despite some interesting scheduling.  I have to say that training is giving me some structure and escape when all i feel like doing is hibernating.  I am going to have an interesting time scheduling and doing my long bike for the next two weekends.

My mom starts chemotherapy today - she's there already.  It's basically preventative treatment - she's going to be fine but it's just been a tough several months and she'll be doing a treatment right into August.  It's pretty hard because I live a couple of hours away and can't help out as much as I would like.  On top of busy work, home life and training - plus items for my sisters wedding in August (two wedding showers and a  bachelorette over the next two weekends) I have more than enough items on my plate to keep me occupied.  I feel like a bit of a wreck lately.    But i am just trying to keep going as best i can.

Tonight, i have my swim group.  Should be another good workout. 

Also suffering from some seasonal allergies.  Ugh. I will be back with happier things to say, I promise

Great job!!

Nope, once you upgrade out of Cat 5 to Cat4 you can never go back!!  You will be a cat4 forever!!! until you upgrade to a 3, lol!!

I would start with a letter to your local rep after you sign up for your USAC license, avoid going back to cat5 at all costs, it would probably help if you have your old license#, i would venture they would downgrade you from a 2 to a 3 or 4 without too much trouble. the 5's races are just tooo short.  and some of the better events do not even have a 5 category.

So, I manned up and upgraded to the 5k-35k-5k Du, rather than the 2.5k-17k-2.5k distance. If nothing else, I'll get in a solid day of training

I think I'll mini-taper this week to hopefully have some stronger legs for race day.

So sorry to hear about your mom and the planning stresses.

Hope all goes well, and you come out a little stronger on the other side.

So, in the span of under a week, I launched my coaching website (http://pwtcoaching.com), wrote up athlete assessment forms, set up a training peaks account, picked up a free client, and picked up a paying client (referred to me by free client).

Holy cow.

Wow, congrats, and nice site! Good luck with the venture!

Pretty cool!  Good luck.

I like your approach.  I think your clients will be very pleased with the value you provide them.

Wanted to get some exercise in yesterday post race but not go too hard or serious.  Decided to take the mountain bike out for a spin.  I definitely do not get on this often enough, and I don't like the technical stuff.  But the trails are nice.   Couple pics from the ride, all within a few minutes of the house.  Got in nearly two hours.   Need to do this more often