stevebradley's Mentor Group FULL (Page 31)

2009-03-01 3:56 PM

in reply to: #1989450

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

ThatGirl - 2009-03-01 12:24 PM

stevebradley - 2009-03-01 9:10 AM THINK SUMMERY THOUGHTS? Form the website of North Coast Multisports, near Cleveland, I have just learned that the water temperature of Lake Erie is 38F. (I guess that's better than 33F, right?)

Hard to think summery thoughts when the DC metro area is expecting 6-10 inches of snow today! I'd estimate that that much snow will shut the city down for at least 2-3 days? People around here go CRAZZZZY.

I am so happy to have finally changed a tube - I was worried that my first time would outside. You're totally right Steve - I think I damaged the end of the little valve - the part you unscrew to make it loose. I looked at it closer once I got the old tube off and the tip is definitely sticking out at a weird angle.

After that, I followed Neil's lead and rode inside on the trainer for half an hour. After that, I went outside for an hour - I wanted to do an hour and a half, but like Neil, I ran into darkness and had to hurry home, where I did another half hour on the trainer. It felt SO GOOD to ride outside for the first time in forever - it was cold but nice to be moving fast (ok fast for me - 16-17mph, haha).

I also rode outside for an hour without falling over! I've been mostly on the trainer so far with the new pedals, so I felt very accomplished. Since there wasn't much traffic, I practiced getting my water bottle out and drinking, but I still feel like I'm going to lose my balance doing that... Any tips for that?

Jess,

Good job! I keep that in mind (work on trainer first, then move outside on road) when I do my next ride. I think I'll go practice drinking from my water bottle, in an empty carpark or something. I'm not even close to doing that!

2009-03-01 4:02 PM

in reply to: #1989775

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

JESS again -

I've thought a bit more about aero bars for you, and while I still generally recommend them, there are a couple of things you should think about.

If your bike is a road bike with standard road bike geometry, then you will likely need to make some changes when you attach the bars. The bars will allow you stretch out more, beyond the actual handlebars, so you will need to either have your seat moved forward, or get your handlebars raised a bit.

Moving the eat forward is pretty easy to do - just use your Allen key to loosen it, then slide it along the tracks. Sometimes, however, that still isn't enough, and you might need an extension on your seat post that is "elbowed", changing the angle of the seat post from "back-and-out" to more straight-up; this allows the seat itself more latitude to move forward. In a way, it changes the geometry of the bike from that of a road bike to that of a time trial or triathlon bike. Profile Design has these elbowed extenders, and I will try to track down the info for you.

Raising your handlebars is a bit more tricky and requires the use of "spacers". I've never tried it, but that's me, being a scaredy-cat technodope. Using spacers often requires a few trial-and-error events before your new position feels good to you. But the whole process is not all that expensive.

2009-03-01 4:05 PM

in reply to: #1989751

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-03-01 4:09 PM ...Keys to indoor biking tolerability: good instructional videos, or mindless TV or videos. My fare this week for six total hours on the trainer and rollers included: parts of several hockey games; MMA; "Judge Judy"; "Survivor"; the horror movie "Vacancy" (mostly with sound down, eyes averted); "Hell's Kitchen"; "Maury" (nutso paternity test conflicts!); other dross that I happened to surf across and through. (But it's all good if it helps the seconds tick by!) Hmmm. Looking at the list and reflecting on the quality of the viewing choices, I can only say that it's good that my body is getting stronger, because my mind is turning to mush!

STEVE,

Awesome job sticking to all your goals for this week!

I missed a swim session, but went today, and I did 600 m in 15 minutes! A new PR, shaving off 1 min from last week's. So I am happy about that.

I'm very glad we subscribed to Netflix, because the DVDs keep me going on the treadmill and trainer. I also supplement with DVDs from the local library. This week we watched: Total Immersion Butterfly, TI Breaststroke, Marathon Challenge, Leatherheads, Neverending Story, Bend it like Beckham, Dukes of Hazzard, Super Troopers, and listened to a very entertaining audio cd 'Ultramarathon Man' (Dean Karnazes - Thanks for the recomendation Lisa!). We are 2 hours into his 7 hour book right now.

2009-03-01 4:06 PM

in reply to: #1989824

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

"He put together my bike, changed out the cranks, etc."

Is he available???

2009-03-01 4:15 PM

in reply to: #1989853

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GRACE -

Well, you certainly took the high road when it comes to your choice of viewing material. There I am, wallowing in the gutter of reality TV, and you're there pursuing motivation through things that actuallly pertain to what you're doing at the time! Good stuff!

(For tomorrow I've taken out "Kill Bill", so that ought to pass some mindless time. Heck, I figure it's either that, or a choice between "Dr. Phil" and "Divorce Court"!

Actually, indoor riding does get me in touch with mainstream TV, which I virtually never watch. Beyond sports, the only show we watch regualrly is "The Office"; there's nothing else that grabs my interest. Because we are out in the middle of nowhere, it's either satellite or a meagre handful of fuzzy stations with an antenna, so we have the satellite but it ends up being a colossal waste of money. At least with indoor cycling, I use the system, albeit with too much unsavory crapola!

2009-03-01 4:23 PM

in reply to: #1896958

Master

1547

Subject: RE: stevebradley's Mentor Group FULL

Well I finally did my first OWS of the year. Swimming in the ocean is fun...but it was like a lake today, the surf was very small, probably 3 ft swells. Temp was great, face was the only part cold and even that went away. Tinted goggles were a great investment.

The run today was HOT...about 85degrees, thankfully about 1/2 of it was in the shade but it was still hot. I need to start packing watr if it's gonna be this warm. (not to rub it in or anything).

Hope everybody else is having a great weekend! Off to look at houses...when I get back I will build my next training plan.

Edited by sax 2009-03-01 4:24 PM

2009-03-01 9:00 PM

in reply to: #1989877

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

SAX -

Do you know the advantage you are building by feeling that 3 ft swells is lake-like?? For most lakes, 3 ft swells would be "rough" water, and most swimmers in those conditions would be somewhat intimidated. I guess I'm not surprised at your mentality, coming from an ocean-based person and all, but recognize that is GREAT to nurture that as much as possible, bestowing upon yourself a significant competitive edge!

Houses, eh? Same general vicinity you're in now, or somewhere farther afield (Billings? Provo? Sioux Falls? Omaha?)

I don't know how the east coast snowbirds fared today, but I'm sure they're very envious of 85 degrees. Me? It has its advantages, but I'm lousy in the heat so I'm not all that enthused about the conditions you labored in today. I'm just chompin' at the bit waiting for my Achilles to be well again so I can run in ANYthing!

Happy house-hunting!

Oh, yeah -- Just wanted to affirm that your idea of trying to get in a couple of longer-still rides (I think you said 60/70 miles) is a good one. The 70 would be especially nice -- not all that over-long beyond the 56 of the race, but long enough to be a good confidence-builder and provide a knowledge of how it will feel to be in the saddle that long. Enjoy!

2009-03-01 9:18 PM

in reply to: #1989857

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-03-01 5:06 PM "He put together my bike, changed out the cranks, etc." Is he available???

Steve,

Yes, Spencer for Hire at reasonable rates.

2009-03-01 9:30 PM

in reply to: #1990580

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

All the energy gel he can eat?

2009-03-01 9:32 PM

in reply to: #1990596

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

Make that "ingest" -- All the energy gel he can ingest?

One does not so much eat energy gel, as ingest it.

2009-03-01 9:42 PM

in reply to: #1990603

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

FOR ALL -- RUNNING OFF THE BIKE

I think I mentioned this to Mindy several weeks ago, but as more of you are doing bricks, it should be mentioned to the mob at large. The following is especially useful in race settings, and becomes a more valuable practice the longer the distances.

In the final mile or so of the bike (and even a bit earlier for longer races), start working different muscle groups than those which you've used in pedaling for xx miles. What I will do is go into a minute, or a bit less, of a pretty fast spin - getting the legs accustomed to the idea of turning over rapidly. I will then switch to a tough gear and get out of the saddle, really mashing the pedals but trying to do this at a fairly good cadence. I will then go back to a fast spin as I sight the t-zone, and then spend the last hundred yards in my big ring and maybe 19 or 21 cog, hammering for home.

The key to this is to get your under-utilized leg muscles warmed up a bit before they have to turn from pedaling machines to running machines. Try this in your bricks, and not only will the run part of those become easier, but you will also get into the habit of doing this so it comes second-nature in races.

WHEEEEEE!

2009-03-01 10:49 PM

in reply to: #1896958

Master

1547

Subject: RE: stevebradley's Mentor Group FULL

My experience with the Brick run is just to power through that first 1.5 miles. It feels like I am going slow but I look at my 305 and see I am going faster than normal...I just know if I keep that up they will eventually "thaw out" and start feeling better. At least I hope so! I will try the tricks of slowing/speeding/mashing coming into T2.

And Steve, not a chance of me moving "inward" any time soon. I have lived in a coastal city my entire life...not sure how I would fare without the ocean. When I say move I mean out of the rental and into the mortgage...although what I saw today has got me reconsidering. I have no idea how people in this town make there money. The fact that you have to drive to the outskirts of LA to keep in the $500K area for a decent house is just ridiculous. I am renting a million dollar home now so perhaps I have spoiled myself a bit. Rents still don't compare to a real life mortgage here...I will wait it out if I have to. I already have a couple mortgages anyway...they are slightly overrated, renting feels great sometimes.

About the 3ft'ers...I was referring to the surf break, the chop was pretty non-existent, current was less than 5knots, so it was a fairly easy day. I have been in the ocean in 20ft surf...now thats serious (Hawaii) and I am sure any tri would be canceled, although I would love to see the look on competitiors faces at the start.

I will be working on my training plan early this week, with the upcoming half marathon on the 22nd, it looks like I will have to scrap one of the over longs. I am thinking the next few weekends are a 50, then a 60, then half marathon weekend, then taper, then HIM. Each Sunday will be an OWS up till race weekend.

triingforme

2009-03-02 2:17 AM

in reply to: #1987355

Member

Subject: RE: stevebradley's Mentor Group FULL

Happy Monday! (By the time you read this I will probably be just dozing off to sleep! It is my Friday right now!)

The swim instruction was great! But I now realize I have a lot of work ahead of me. He wants me to work on entering my hands in the water a little shorter, closer to where my ears are and I tend to look to far ahead at the bottom of the pool instead of straight down. I ended up drinking a lot of pool water during our practice, but I am getting better at turning my head to breathe. We went over a few practice drills and now it is up to me to put in the laps.

I was disappointed that I didn't get my long run in this weekend. I was too tired on Sat. so I took it as my rest day and yesterday afternoon when we went out to run we only did about 2 miles. The wind was just blowing too hard and it was kicking my butt. I will try again this evening to get it done or just go to the gym and do it on the treadmill.

The 10K I am going to do is the Azelea Trail Run in Mobile, Al on 28 Mar. The 1/2 marathon is the Country Music 1/2 Marathon in Nashville, Tn on 25 Apr. My friends are pretty amazed because I have never been a runner and usually loudly protested having to run. Funny how things change.

Have you are anybody here every done a XTERRA? I am really interested in doing one, but I am not sure I can fit it in my schedule and I don't own a mountain bike right now. Although I have been wanting to buy one. I am a little scared though. I was reading race reports here on BT of the races in Alabama and Louisiana and I was a little concerned. Maybe next year...

2009-03-02 7:06 AM

in reply to: #1990679

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

SAX -

From the bottom up.....

Over the years I've found that race directors have become a bit more skittish about the swim portion of their races. We are certainly becoming a more litiginous (sp? I'm referring to lawsuits) society, but beyond that there have been a bunch of recent deaths during tri swims and, in general, there are more people just coming into triathlon pretty cold, especially with respect to the swim part. The attitude a few years ago was kind of tougher-than-thou, and so swims that are turned into runs these days (thus turning a tri into a du) would've gone off, come hell or high water (as it were), back when.

Yeah, the looks on people's faces when the water is nasty is quite telling. In rough water, there are very few people who welcome those conditions, bravado notwithstanding. The truly excellent swimmers are ticked because they will not achieve the time they usually get, and from there it all trickles down to those who are flat-out terrified. I try to turn it to my advantage, but as I found at Musselman last july, that just doesn't work as I would like it to. I'm not afraid of rough water, and I hope that I can make my relative comfort work for me, but ultimately my technique flaws just get compounded by fighting the water. (As does everybody's, but thta still doesn't help me.) I think my swim time at Muss was comparatively better than it normally is when viewed against all competitors, but if so, not by much.

Naw, I didn't figure you would be moving inland; I was just goofin' around. I have the feeling you are a confirmed coastal kid -- and who could blame you? How are you finding the market turmoil these days? My closest friend from childhood has been doing real estate for years in Irvine, and the last two years have been downers for him. No surprise there, but as you're active in it now, is it all nerve-wracking? You sound just about as cool as a cucumber about it!

With running off the bike, I've found that it is unpredicatable when exactly my legs will loosen up, and the times in which it has taken far too long have just sort of spooked me. That's why I began that regimen of stretching them out over the last 1-2 miles of the bike. A lot of it might be placebo effect, but I don't hink so - I think it really works. I am going to refine it a bit later, try to be more exact about the gearings I use. I banged that out pretty quickly before bed, and as I think about the 19- or 21-cog, I suspect it's more like the 15 or 16. And, i usually start off with the standing grind, then go to the spin, then back to the grind, then the hammer. But that's not a confirmed master plan, and I alter it depending on what feels good at the time (figuring that what feels good is in areas that haven't been worked during the ride, but are likely to be worked on the run).

Give my regards to the surf!

2009-03-02 7:22 AM

in reply to: #1990603

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-03-01 10:32 PM Make that "ingest" -- All the energy gel he can ingest? One does not so much eat energy gel, as ingest it.

STEVE,

SURE!

Although you seem very proficient in bike stuff yourself, I have complete faith in Spencer to fix things. He's a quick flat change master!

2009-03-02 7:41 AM

in reply to: #1990761

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

PATRICIA -

And a happy Monday to you as well!

Many thanks for the report on the swim instruction. Those two bits of technique suggestions sound solid, and are very common "problems" faced by countless swimmers. So, take heart - YOU ARE NOT ALONE! And also, don't worry about taking in a lot of water with this stuff, as drillwork will do that to a person! There were times during my earlier drillwork days when I would have to exit the pool a couple of times during an hour-long "swim" because I needed to pee. So, yes, taking in lots of water is part of the, uh, drill.

Way back when, I wrote a few posts to Mindy that had some swimming info that might help you. These are on page 2, and are the 6th, 8th, and 16th posts on that page. Let me know if any of it makes sense to you, given what you are feeling in the water and what your instructor said to you. Do you have another session scheduled with him, or will that come at some point after you've worked on his recent suggestions for a while?

I don't golf, but I'm told that golf and swimming are similar in that they are both so heavily technique-driven. I've heard that golfers will go through a mental checklist of form concerns every time they get ready for a stroke or swing, and if that's the case then it is very similar to what I do when I am working on technique in the pool. It ends up being very far removed from just jumping in the water and "swimming" -- which is really just a water-centered form of goofing around for most people.

I might have mentioned this a few days ago, but don't overload yourself with trying to make a lot of corrections during any given swim session. It is always best to just focus on one or two key points each session, or maybe even over the course of several sessions. In that respect, I approve of your instructor keying in on only two issues, and that those issues are both at one end of your stroke. Much better to do it that way, than to make a suggestion about your hand entry, say, as well as a comment about hip roll or how far back your hands are as they exit the water. What he is having you work on makes for a wise, "economical" focus for you. Neat stuff!

I think you made a good decision about not doing the long run, as weariness can lead to sloppy technique, which can lead to injury. You're still over three weeks out from Azalea, with ample time to hit the distance of the missed run. And thank you for those dates! I will try to commit them to memory, or maybe use them as the first entries on a form I would like to be organized enough to place on the wall so I know what everybody is doing, and when. I've nattered about that list for a while, but it seems to defy my organizational skills. (That's the story of my life, concerning paperwork....)

No, I am not a XTERRA person, given my highly-fragile body and the ease with which it gets injured. But go back to Lisa's first few posts, and you'll see that she did some event during her honeymoon that, while I don't think it was a "true" XTERRA, certainly had some of the XTERRA components. I'm sure she mentioned it in her introductory post, and then added some stuff to that when I asked her a question about it later on. I will try to find the location of those posts for you.

Having sweet dreams right now? I'm intrigued by the notion that Monday morning here is really the equivalent of your Friday. The whole thing makes my head spin!

2009-03-02 7:54 AM

in reply to: #1990924

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GRACE -

No, not really very proficient at all. (I can talk the talk, but can't walk the walk....) Really, I'm like some big-league batting coaches, these guys who were career .241 hitters themselves, but as instructors turn good hitters into great hitters. That is, they know what to do, but just can't execute it to perfection themselves.

Bike stuff, for me, is compounded by my general discomfort with tools, and my inability to see the "big picture" of a job. I'm always incredulous watching mechanics, be they bike, car, or home furnace types, look at the small issue and see it in terms of the whole machine. Or maybe it's the other way around. I would guess that Spencer is blessed with an ability with tools as well as that Larger Vision of seeing the bigger picture. Lucky guy!

hooslisa

2009-03-02 3:39 PM

in reply to: #1896958

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

the injury report is in!

Kind of mixed reviews.

I have an "anterosuperior labral tear" in both hips. I guess this is the cartidge in your hip socket. The doc said ultimately hip arthroscopic surgery could be the answer, but had me schedule with a colleague of his (appt on thurs) to get a second opinion. I guess this surgery is still fairly new unlike it's knee and shoulder counterparts. i should know more on thursday. my first thought is that i have been dealing with this for 1.5 years at this point. if surgery is recommended I will probably wait until after the eagleman (june) to worry about it. i actually did a 10 mile run on sunday and felt REALLY good (which is strange).

the other random thing it found was a pretty big (1.5cm) cyst on one of my ovaries. it is likely nothing, but i have an appt tomorrow with my GYN to figure out more about that.

the good news as I see it is that there is no bone issue (stress fracture) AND i am really happy to have an answer. this has been such a thorn in my side for a while. I am also happy that since it isn't an issue that is getting worse (at least i don't think so) i might be able to put it off until after my spring tri's. I had to bag the Eagleman for a broken wrist last year. i will be damned if i do it again....assuming it causes no more damage to wait.

so there is the latest.

the snow here is beautiful. we got our biggest snow fall of the season....looks to be 5ish inches. the best news is that it is supposed to be a high of 66F by sunday. ahhhh!

Edited by hooslisa 2009-03-02 3:40 PM

2009-03-02 4:42 PM

in reply to: #1992304

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

LISA -

Overall, I think that injury report is favorable! I too was wondering about stress fractures, and my understanding of those is that they are buggers in the hips. Labral tears, on the other hand, are not near as dire, and some people can carry on with them as long as they aren't too severs; maybe that's what you found on the 10-miler. What would be great, of course, is if your hips can support you on the medium stuff, thus making Eagleman doable.

And second opinions are very worthwhile. Even if the surgery idea is supported and recommended, arthroscopic is about as least invasive as you could hope for, so that's good news, too. Best of luck with the gyn app't, too, and of the several women I know who have had a similar problem, for each it has turned out to be nothing of concern.

My own injury sitaution is also favorable. I saw my sports doc Thursday evening, and because he saw/felt no signs of swelling or crepitation, he said I'd be fine. I think he feels that a run at any time would be worth doing, although I am waiting a few more days before attempting another. Last Tuesday's pitiful 10-minuter on the 'mill left me limping on Wednesday, but by Thursday it was feeling about 87% better. I had A.R.T. and massage on both today, and might go back for an encore on Thursday. So, I'm feeling cautiously optimistic about my Achilles.

66 by Sunday? Ooooh, that sounds mighty sweet!

Thanks for the updates on your hips, Lisa!

2009-03-02 4:53 PM

in reply to: #1896958

Master

1547

Subject: RE: stevebradley's Mentor Group FULL

Injury's suck!

2009-03-02 4:55 PM

in reply to: #1896958

Master

1547

Subject: RE: stevebradley's Mentor Group FULL

I have "the crud" today. I am getting weak...I used to be immune to all the nasty things in the ocean. Looks like I need more time in the water.

Nose is the only thing running today.

Tea and Yoga tonight...skipped work (half of it anyway).

2009-03-02 5:09 PM

in reply to: #1992482

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

SAX -

Didn't it used to be "tea and sympathy"? Well, yoga is a good therapeutic option, to be sure.

And just to show what a sweetheart I am, you can provide the tea and yoga, and I'll provide the sympathy. Get well!

2009-03-02 5:15 PM

in reply to: #1992505

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GOAL FOR THE WEEK

To make it through multiple hours on the rollers and trainer without resorting to trashy, tawdry TV. I really slummed last week, trying to amuse myself by channel-surfing rather than settling for the almost-equally questionable pleasures of Jackie Chan and horror movies.

Is this what it has come to, then -- that my midwinter motivation is such that I have to bolster it by watching lowest-common-denominator TV?? Yech! Well, it contributed to 6+ hours on rollers and trainers, but I resolve to show more class in the future (but still stop short of watching Masterpiec Theatre!).

2009-03-02 5:34 PM

in reply to: #1992513

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

RANDOM COMMENTS ON BRICKS (from [email protected])

These are just to tweak you some, and come from an on-going discussion at the above site.

Chris Esposito:
"I found bricks of more value when new to the sport, since proper pacing on the bike can be tough to learn without the immediate (and often harsh) feedback of what the run felt like and run performance. Now that bike pacing is more dialed in I'm not sure what value they have, although my coach will still have his athletes do probably 1 per week."

Joanne Chodorowska:
"And bricks - well, they do help. But you don't have to do them all the time and every weekend. After years of doing them, I stopped and do them once in a while and only a mile after a hard bike. Legs are usually fine race day. But then I have only been doing sprints the past few years."

Nate Llerandi:
"Some people swear by them while others would argue their effectiveness is questionable. Some will say that bricks need to be 'race simulation' in effort while others will say that as long as you do them it doesn't matter how hard or how easy, long or short you go. From my own experience, bricks were nominal in value. I used to use them on some recovery days and kept them short - an hour or shorter. The initial 30-40min bike ride warmed me up and also extended the value of the subsequent 20-30min run. And, it was refreshing to keep the effort low - below 70% HR. I did this because economy of time was important."

Robert Root:
"My take on bricks is they give you a feel for what to expect going from one activity to the other. I keep my bricks short and intense. Say 10 minutes on bike, 10 minutes on run, repeat once, twice, no more than an hour. Or one hard bike followed by a race pace run for a mile or two with an easy taklking pace warm down."
"Don't forget the swim to bike brick. You'd be surprised how hard it is to pedal a bike when there's no blood in your legs. Knowing what to expect, i.e. what you're going to feel, will help you work through it until your legs come back to you."
"I do feel better during the run portion of the race when I have done some bricks. But feeling better doesn't always translate into a faster run time."

Four pretty diverse thoughts, eh? If these are useful to any of you, and if there are more posts on this thread, I will include them in a later post to our group.

Useful, maybe?

TGrayPDX

2009-03-02 5:52 PM

in reply to: #1896958

Veteran

135

Portland

Subject: RE: stevebradley's Mentor Group FULL

STEVE-

Just checking in to confirm that I'm still out here. Nothing to report - cold weather outside and the delightful case of crud my children brought home from school put me out of the running (and cycling and swimming) for a week.

Back at it this week, going to try my hand at drowning again tonight.