SBR Utopia ~~~~ Permanently OPEN!! (Page 32)

Yup.  I actually have another workout listed but in the pre-workout notes it says "Optional - 25x100 kick".  No doubt a result of a comment I made in that thread.  

I just eat normally.  

Marc - nice to see you posting in the group again.  You did a great job running the power training group.  Hope you start to figure out some of the injuries.

With 8 weeks to go for Muskoka and a lousy season of training I finally strung together a reasonable week - now I just need to manage 7 more of those!  Key for me his going to be hitting the key workouts as much as possible.

Yeah I forgot about the ramp-up.  I used to have an excel spreadsheet for the chung method where you could plug in several rides... I'll see if I can find it.

If the results are close, go with the better riding tire.  Comfort makes no difference in testing drag, but for long distance it can be valuable.  My back was getting very tight in my last race, which eventually made the run difficult.  Would a softer ride have made a difference on that chip seal?  Probably.

Originally posted by mndymond Team!! I've been on a bit of a hiatus from BT. Successfully finished R1 and no in house call until next June!! Yay! Signed myself up for the Victoria marathon in Oct so Shane has me building back up! Last month struggled through Alcatraz and met Chris down in San Fran! It was an kicking to get back in gear. PS: I would totally be up for 25x100k. Maybe I'll interview out east this fall for ER and we can have a kick workout Arend? Lol

Good to see you back!  So you are in BC now?  You should go volunteer at Whistler or something.

Me too.  Unless of course your normal food includes things that you know upset your guts (spicy mexican, Tim Horton's coffee.....)

Good luck in your race!

Originally posted by mndymond Team!! I've been on a bit of a hiatus from BT. Successfully finished R1 and no in house call until next June!! Yay! Signed myself up for the Victoria marathon in Oct so Shane has me building back up! Last month struggled through Alcatraz and met Chris down in San Fran! It was an kicking to get back in gear.

Hey Melissa!  Good to hear from you.

Ummm, I think I'm sick that day?    

as an aside it is funny to think about how much this thinking has changed. 20-odd years ago I raced on a Trek OCLV 5200 with Scott clip-ons and spinergy's with 19mm tires pumped up to 145psi. By today's thinking there is so much wrong with that I wouldn't know where to begin. But I sure do wish I could still turn those same bike splits!!!

Like I said I am extremely happy with my current setup, and it seems plenty fast for my measly power numbers. FWIW, here is the set-up and position as I will race in Milwaukee. I hope I get a replacement bento lid by then!

Originally posted by axteraa

Originally posted by mndymond Team!! I've been on a bit of a hiatus from BT. Successfully finished R1 and no in house call until next June!! Yay! Signed myself up for the Victoria marathon in Oct so Shane has me building back up! Last month struggled through Alcatraz and met Chris down in San Fran! It was an kicking to get back in gear.

Hey Melissa!  Good to hear from you.

PS: I would totally be up for 25x100k. Maybe I'll interview out east this fall for ER and we can have a kick workout Arend? Lol

Ummm, I think I'm sick that day?    

Hey Melissa - welcome back - very glad to hear that you are doing well and getting your training back in gear somewhat. It can be tough to get your schedule back in order with all the work stuff you have going on. I know Shane will get you straight. Keep is posted!

400 Warm Up w/ fins and board

400 streamlined on back w/ fins

6x50 kick all-out, :30 sec rest

3x100 kick, :15 sec HARD

6x25 kick streamlined underwater w/fins (no breaths)

400 dolphin kick w/fins

200 dolphin kick, no fins

250 choice kick

12x100 free (build 3x 1-4) (1-4 free, 5-8 pull, 9-12 pull w/ paddles) 300 choice

I went down to the dive well and knocked it out. I actually did not find this to be completely awful, and in fact it was kind of a pleasant distraction. Not sure if it was good for me, but I don't think it was bad. With all of the fin fork the kicking bit only took me an hour to complete, and by the end my "fast" 50 kick time had dropped by 8 seconds, I am guessing because of being loosened up well and ankles being much more flexible from the fin work. I really thought this would take me a lot longer, but I was still able to get 1500scy of swimming in. Since all of my current swimming is masters (4500ish 4x per week) I am already doing anywhere from 10~15% of my distance as kick of some sort. If I decide to incorporate even more kicking into the session I wonder if it is better to mix it in or do it all at once like today?

in the end however I also agree with you Fred: I am not sure I could work up enough initiative to simply do 25x100 of just plain kicking.....

Neil - 8 weeks is a very solid block of time - hopefully you can carve out enough space to hit all of your key workouts. If you can somehow manage that I am betting you might surprise yourself - good luck!

Pffffttttt…  Everyone knows that if you're not doing 3k of kick you're not kicking enough.  2,500?  Meh...

Only thing we do differently is to have pancakes and eggs the night before a race.  Any race - even if the kids have a 50yd swim sprint the next night!

I've really liked that combination as it works its way "through" before an early race  for me and Kim (very digestible stuff) and has enough protein to keep me full and carbs aplenty.  

Mostly, it's just become a fun family tradition as a pre-race day celebration (and I love wrapping the whole family into each other's pursuits in a fun way - with me at the griddle).  

So, um, ya'.  Just eat normally.  

AND HAVE A GREAT TIME AT THE RACE!!!!! 

Matt

ETA - just read down to your other post.  Pancakes might not the best if you suspect celiac/gluten sensitivities…  So, even more so, just eat normally.

Thanks Rusty.  The big positive is that I'm well rested going into this training block!  The plan is to ease into it over the next 2 weeks or so before training piles on, I'm just not quite sure where to draw the line in terms of time or volume.  I think that one will be played by ear and see how I handle the changes.

P.S. Nice setup, looks nice and clean - and most importantly, quick.

Matt - that is an awesome pre-race/family tradition! I actually do eat a little differently in the day or two leading up to a race, as well as the morning of. I actually tend to eat a little "junkier" than normal, and consume foods that are much higher on the glycemic index than usual: i.e.: I eat a lot more "white" carbs than "brown." Matt's pancake dinner would fit nicely. For example, I like pop tarts for breakfast before a race, which is WAAAAAAAAY out in left field for the way we normally eat. Our go-to pre-big-workout/race traditional meal is actually sushi: lots and lots of it, as I like a lot of protein too for some reason. This is what I have learned over lots and lots of racing works for me, but it might not work for you or anyone else. 

So Jeremy the right answer for this race is as others have said, just eat normally, and see what happens. If it seems like you have issues, then you diagnose and try something a little different the next time. The really fun part about this sport is that there are so many variables to be tweaked, and if you stick with it long enough you can try different things in small increments in both races and race simulations to see what works best for you. If you are doing it right, this is a very, very long game we are playing.

One thing I can ASSURE you of however: Yellow Curried Chicken is a TERRIBLE pre-race meal, particularly before a HIM. Trust me, you don't want to know how I know that.... 

Race report is done.  http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=520392

I'm curious what you all think I should have done on the bike.  I had a great pacer to legally draft off and on the return leg my power was a bit below target but I'm not sure that passing and forcing me to work harder would have gained me that much.

I love me a good feed of sushi!  I've never had it pre-race though.  I would be a bit leery of getting it from somewhere that I hadn't been before (assuming an out of town race) just in case.

With something like a 20 watt drop, I probably would have gone for it. It's also a sprint where the answer is always go for it.

For the pass, this is where a hard surge and the ability to recover while still going hard come in. Then the guy is less likely to hang with you for the tow. If you can't pull that off, then it may have been better to sit in, or at least go that bit easier until you can.

(I'm so behind on all the race reports!)

Hard to know how much of the wattage drop was due to the (legal) draft or the downhill.  I'm with Ben though    I would have tried to pass wide with a surge, put some landscape between us and then settle back in.  Of course, you might pay for that surge on the run big time....  But in a sprint the bill isn't very big, and looks like the run was .2 k short anyway   :P