Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 30)

A few wetsuit things Karl, here is a thread from Emilio Desoto: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=69933&start=1

Lots of good info - one point being to soak your wetsuit before wearing it for the first time (this is for people getting their suits out of storage from the winter but it might help you with your new suit too). Also, to help slide your wetsuit on you can put your feet in plastic bags like Wal-Mart sacks so they slide right in. Do the same thing covering your hands to slide your arms in. When you are ready to zip have someone else help push your shoulders into the suit while gently working the zipper closer together.

Hope that helps  a little!

Karl what brand wetsuit did you get? and is it a one peice or two peice wetsuit? I have the same problem as you do as I am in between sizes. I am like a large for the top and medium for the bottoms so getting a good fit on anything one peice like a tri suit is tricky. My wetsuit top fits perfect, nice and tight but the bottoms I had send back and go up a size from a 5 to a 6 as I could not even get the 5's on. I could barely get one leg in there. So much for those sizing charts. Can't wait for it warm up some more here so I can start with some OWS. Not sure about the red on your suit but the wetsuit should be a tight fit.

I got the 19 pipeline, not sleeveless, or something like that. It was only  $130 at swimoutlet and don't tell me it will fall apart during the 1st swim...lol  It is a small..ok I told ya'll I have worms.

I'll keep it.

Trigal, thanks for the link... it was excellent!  I did use the bags on my feet until I busted thru it.Note, double bag them.  Didn't use it for arms, will next time.

I'm going to keep it and wet it and go from there.

another wetsuit tip - go buy some aquaseal for when - not if - you ever so slightly nick your wetsuit with a fingernail and a tear develops. You can get it at most camping or hiking stores for about $5.

Agree with everyone on the wetsuit advice, and on getting a little something to repair it. Mine feels VERY tight, but it doesn't constrict my neck or breathing. A little body glide will help it slid off and on a little easier and prevent it from chafing around the neck.

Jeff - how do you like training peaks compared to the other (free) workout analysis sites?

---

My first set of clipless pedals should arrive today and I'm hoping my shoes will too. I'll fit them and try them out tonight! I'll take it easy on my usual route and see how I like them.

What's everyone else got going on today?

John

Oh my gosh!  You guys are so busy with posting!  I can't keep up!  Too much going on to read everything.  I hope everyone's races went well.

I did my long run yesterday since I was out of town over the weekend.  It will be my last long run before the half marathon.  I ran 12.76 miles in 2 hours.  It went well.  I didn't feel destroyed.  This morning, I feel great!  I wish I could have gotten one more long run done before the race but being sick for nearly two weeks cut into that plan.  I still won't have a problem getting a PR at the race!

Karl - You were cracking me up with the wetsuit story!  Sounds like you got a perfect fit, though.  I'm between sizes, as well.  For my first wetsuit, I tried on both sizes.  The larger one felt sloppy even with my newbie status.  (Of course, now I permanently borrowed my husband's suit.  It's a little big but his brand feels much better on my shoulders.)

Owlgirl, you'll kick the 1/2!!!  good luck

Dave, yes I'll go out and get the repair stuff.  Good tip!

John, w/ the clip pedals..be careful...  I've fallen on both sides..the 1st time the bike was upright, I was trying to clip in and put to much pressure and boom.  The 2nd time as I was stopping, instead of twisting my foot to get out, I was trying to slide it out and boom.  Yes we are a little "slow" down here... in the south. 

John I echo Kurt's sentiments on being careful with the new clipless pedals and shoes. You wind up falling over when you least expect it to happen and the worst part is that it will happen eventually no matter how careful you are. It's like a rite of passage and I am glad that I've gotten it out of the way but I am sure it will not be my last time.

So I got 25 minutes of strength training in during the lunch hour and am planning an hour ride on the bike indoors today, I'm not going to deal with that wind today and then off for a 30 minute run. It was cold last night and it'll probably be cold again this evening. After that I'm going to get an additional strength training session in whether I want to or not. New furniture being delivered tomorrow so the old stuff has to go to the curb tonight. Not looking forward to hauling it out.

Nice swim Matt, that's more serious progress for you.

Looks like a good day of training Tony.  Be careful with that furniture move.

owlgirl - Looks like we're running our HM on the same day - 5/6.  What is your taper plan? 

I'd like to hear what people think about the tapering topic, and I'd really like to see Dirk and Jeff weigh in on their taper strategies.  I don't want to over taper, but I want to be rested.

My plan is to go with my normal mileage the first half of this week, then drop my middle run from 80 minutes to 60 on Thursday and cut my long run from 125 minutes to 100 on Saturday.  I'll bike this week but cut the biking totally out for next week.

So here’s my plan:

Weds: 40 minute easy run (AM bike workout)

Thursday: 60 minute easy pace (usually 80)

Friday: off (maybe AM bike workout)

Sat: 100 minute long run, easy pace but with some strides. (usually 120-125)

Sun: 30 minute super easy recovery run

Mon: 40 minute easy pace.

Tues: 40 minute with strides.

Wed: 30 minute easy pace.

Thursday: 40 minutes with strides.

Friday: off

Sat: 20-25 minutes with strides

Sunday: race

Nice easy commute to work this morning on the bike. It feels so nice to get out on the bike in the morning for a bit before work. The plan is to ride home this afternoon and then my wife and I are going for a short ride before dinner.

My knee is feeling better today and so is the ankle. I'll probably take one more day off running and then give it a try Wednesday.

It was about 85 degrees here yesterday so lots of folks were at the pool. Had to wait a while for a lane to open so my wife and I could share. Swimming in the lane right next to the "open play" area is good training for triathlon. There were several instances of legs and arms kicking or flailing into my swim space. Even had a kick board smack me in the head at one point. I found myself missing the rain to drive all the fair weather swimmers away.

OK, I need some advice.

So my races are Alta Alpina 3 Mountain Pass Century Challenge on June 30th (no problems there I know I can do it. I just want a PR), my July race cancelled, but will try to find something else or a couple 5K's, August I have the Lake Tahoe Sprint race on the 19th, and 6 days later the Expedition Man 70.3.

So, I plan on using the sprint race in August as a training race before the 70.3. How hard should I race in the sprint and will I have time to recover before the 70.3?

For the 70.3, I know I can smash the bike portion of the race. The swim will be ok, I do need to ramp up my swim training. My big worry is the run. Right now I can run 3-5 miles fairly well. What do I need to do to get to that HM length without dying? Should I concentrate on the bike and really hit it hard and just take it easy on the run? I don't want to be like Cris Lieto? (I think that's who I'm thinking of) Smash the pedals and then die on the run. Plus the race starts here in Tahoe (swim and 1/2 of the bike portion). The HM portion is over the mountain in Nevada where temps can be 90+.

I think a 1 week taper is sufficient, especially with the miles you have been putting in at least since March (I checked your logs).  40+ miles a week is no joke and holding that volume since the second week of March will definitely have a positive affect on your performance.

I wouldn't cut the bike out completely next week.  Keep a similar bike time up through Tuesday/Wednesday but with a lower intensity to keep the legs feeling fresh but untaxed.  Other than that I would cut the Wednesday run out and keep the Saturday to no more than 20 minutes. 

If my math is correct (not likely) according to what your plan is you would be in the neighborhood of  20-22 miles before the race and I think you could trim it down a smidge.  You're going to want to tone down the mileage a little to allow a some carb loading to take place.  (In reality by dropping your mileage down some and eating your normal diet you will probably be in the ball park for loading.)  Obviously the idea for the taper is to go into the race with fresh but not stale legs.  Keeping your effort level light will keep everything moving and your mind at ease.

You're already ready to go now it's time to throw down a great time and I am confident you're going to be quite happy.

I have not used Training Peaks but I use Garmin Connect since getting the new 910XT.  For the most part I like the Connect website and the interactivity available.  I used the Garmin Training Center with the old 305 and the Garmin Connect seems to be a little better.

Recovery from the sprint shouldn't be an issue because your training volume will account for any expended energy used in the HIM.  I think is wise to have a training race but if it is a possibility you might consider getting another tri mixed in before the big race.  It will be better for your performance to have another race under your belt and I would suggest an Oly to get closer to your "A" race distance.

I agree with your assessment of your bike.  You are definitely not going to have a problem with the distance.  But, like you said you don't want to be like Lieto.  He does have a tendency to crap out a little on the run.

To get your run up to where you need to be for distance you are going to want to get your volume up to something in the range of at least 25 MPW but I would suggest a minimum of 30 MPW.  You are going to need to build volume slowly and make sure you get a long run that will put you in the neighborhood of 10-11 miles minimum, again, I would suggest closer to the full HM if you can put the time together. 

I would try to get your runs up as soon as you can to 4 runs a week.  I saw in your logs that you are running veryy similar distances for all of your runs.  You're going to want to stagger those mileages out some so you don't have your legs programmed to the same distance.  I would suggest you get get 2 shorter distance runs of something like 1.5-2.5 miles per week, 1 run at 3-4 miles and then for the long run start with 5-6 miles.  Build these distances up slowly (10% rule) to avoid injury and allow your body to adapt.  Make sure you take a recovery week every 3rd to 4th week or sooner if your body needs it.

Just a quick check-in before bed.

I have to apologize for being so absent from the group in the last couple weeks.  There has been a lot going on and I've been away every weekend without access to a computer.

Wedding planning is coming along slowly...making progress, but there's still tons to do.

Run is suffering from lack of frequency.  I haven't logged training, but my times at a given heart rate are coming up slightly.  Not much I can do there.

Swim is improving.  My easy times are now in the 1:30 range.  Master's does wonders...but is tough on my left shoulder given the new strokes I'm learning.

Biking is staying consistent...but not getting long rides in...just no time.  Sucks...but it's all right.

_______________

I'm super pleased with what I am seeing from the group.  Paul, Dina and Matt have had some fantastic runs.  I congratulate you all!

Stan...you're incredible bike rides make me jealous every single time.

Just something I want to point out at this time in the season.  Everyone is getting excited and races are starting to pop up.  Now is more important than ever to stay the course and to stay on track with your training.  Stick with the plan and you'll continue to improve.  Little injuries are popping up here and there for a lot of people.  Make sure you are evaluating and pin-pointing the reason for these issues and you'll be able to mitigate any sort of disaster that could/will put you OOC for a few weeks.  Yes, it's fun to run fast and race.  The time and place for that is during your races and if you are ready for any type of speed work.

Where is everyone at nutrition-wise?  Those of you who are doing longer races...what have you started working on for your nutrition strategy??  Do you know how many calories you need during a race?

You all inspire me.  This group is filled with incredible athletes.  You should all be proud of what you're doing.  Keep it up!

Oh cool!  We're running half mary's on the same day! 

OK.  Here's my plan.  Plan?  I guess it's a plan.

• Wed - swim 2400 (1 X 2000 plus WU and CD), bike 45 min, teach Spinning class
• Thurs - swim with my coach, run 50 min, maybe some upper body weights
• Fri - run 25 min, teach Spinning class
• Sat - bike 35 miles
• Sun - run 60 min
• Mon - typical crazy Monday swim, bike, run, teach Spinning class
• Tues - run 30 min, bike 45 min
• Wed - swim 1000, bike 30 min, teach Spinning class
• Thurs - swim with my coach, run 30 min
• Fri - run 25 min, teach Spinning class
• Sat - bike 1 hour
• Sun - Race Day!!!!