Razorxp & KC Mentor team RFP CLOSED (Page 34)

Hey Team.

Coach - I am glad you posted something - I was going to set the record for most consecutive posts I think LOL. Just got back from the pool - very busy tonight. I only did 600 meters - legs were tired and I just did not feel like fighting my way up and down a lane - oh well, got some work in anway.

Tomorrow - a much needed day off I think. I might play some golf and do some Tri shopping in Michigan if I can find some stores that sell Tri clothing.

Since it is a scheduled day off for me and we have started to talk about music - here is a song that was about what I am going to be doing tommorow - it is called  "Lazy Song" by Bruo Mars - click on the link, I think you will like it.

http://www.youtube.com/watch?v=fLexgOxsZu0

KC

PS - I might change my mind and go swimming LOL

Tim just gave Deb the best advice anyone can give!!  So many people try to hammer the bike and walk the "run"  if giving up 1,2,3 mph on the bike means you can run the run it will pay off in your time.  When I'm under trained I keep thinking on the bike that I'm going slow then I force myself to slow down even more.  

I just love it when people say "I had great bike and terrible run" my guess is they blew up their legs on the bike.   I will give KC a great analogy its like golf  "drive for show putt for dough"  same here bike is the big ego trip for people saying the went x mph then end up walking 26.2. 

I live in the country and no that is not my home course. I am only 50 minutes from Ann Arbor and a hop skip and a jump from Detroit - so you pick a race and I will be there. Pick a Sprint somewhere, spot me 30 minutes in the race and I will give you 5 a side when we play . I will pick the course and you pick the race.

KC

30 mins in a sprint????? are you nuts.  My best sprint is only 1:03, I would owe you strokes after the tri.   How about a stroke on every hole but the par 3's..lol  And the track has to be WIDE open, as I tend to spray the ball.lol

Busy night for me, did nice bike and planned on going fairly slow with angie but ended up pulling her into a 20mph wind.. I was trying to hold 20 into it and did pretty good.  She stopped after 15miles so I broke off and found a buddy I train with and he tried to kill me as it was a hard day for him.  Got home and packed up the "house" camper, almost forgot to pack my wet suit as the last time I wore it was IMCDA last june.  

I hate being OCD as it takes me hours to pack, I double/triple/quad check to make sure I have everything.

I decided to put my race wheels back on even though I am going to poke around on the course, I need all the help I can get.

Deb don't feel bad as I have NO plan on what I am going to eat, I am out of my bonk busters so hope they have some at the race.

I will try!!!

Someone in BT posted another one of these.  After watching it, this sport is a cult. We all start with a sprint then OLY, then HIM then FULL.  lol

http://www.youtube.com/watch?v=L6derUz9_k0

off to bed incase I drag my butt out of bed to swim tomorrow!!

Safe Training!

So I did the above work out yesterday bur pushed my 550s to 600s.  It was a good work out for a taper/rest/relax week.

Good Morning Team.

Kevin - nice work - man I wish I could swim like you guys do.

Coach - I love that vid, so true and so funny.

My plan calls for a rest day today. My legs still hurt but I might just go for a quick 30 minute swim tonight, not sure yet.

Have a great day everyone.

KC

Naked kevin, way to push a little farther.  It will pay off during a race when the distance seems to fly by.

KC: if your leg is acting up you may just try some yoga and icing your leg.  Is your calf still sore from doing the other strokes?

I swam this morning and had a weird twinge in my knee when doing a hard set so did the rest of the workout with pull buoy.  Came home and iced while I took a nice 1hr nap before work.

Coach-- I'm the same way with packing.  I will visualize the race start and transitions, keeping everything for T1 and T2 in separate piles.  Have a good time!

KC-- Holy cow, that is flat.  It's hillier than that even way down here!  I like that article, too.  thanks for sharing it.

Kevin-- what race are you doing?

2 bikes yesterday, trying to rest the IT band-ish knee plus was on call last night.  Was in the ER from 10 til 1am.

Stopped an ortho resident in the hall today, and we talked about possible steroid injection, esp with races coming up.  Anyone with experience with those?

Way to sneak 2 bikes in while being on call, my wife hates biking as she has to stop and answer questions.  Not to mention carry pager and cell.    How many years of res do you have left?

Thanks, I will need it.  You guys may just push me to finish this thing!

I have been injected many times and the only problem was the soreness from the fluid being put in my body.  I love the feeling right after the shot because of the numbing agent, I need to carry one of those around in a IM.

Cascade Lake Triathlon

Swim .31 miles   Bike 15 miles   Run 3.1 miles   

Down day for me yesterday.  I'm sitting in the hospital now waiting to be hooked up to the machine.  They poked me in one arm already - 2 pokes before they got the last one in.  Ouch!

Well, here goes nothing.  Rest tomorrow, then, maybe a light swim on Saturday before my first race. on Sunday.  Crazy.  I know.

i would get injections every 5 or 6 weeks in college (elbow) and they were great.  some site tenderness for 24 hrs then as good as new.

Endurance Nation likes to say an Ironman doesn't start until mile 18 on the run.  Their point is to approach a race with the idea that the most time can be lost on the run.  Going too hard on the bike burns you for later.  If you walk you can drop several minutes every mile.  We know it's going to get dicey at the end of any race if we have been pushing too hard so they want us to keep in mind that we are trying to push that point back to the finish line.   Swim easy, get out of the water feeling good and fresh, go at a moderate tempo pace on the bike and then give the run what you have left.  

You can't make up for too little training on race day.  Your endurance is what it is.  We just have to be smart about how we use it.

George YOU ARE A STUD!!!

George You are crazy!!!  The last thing I'd be thinking of is a race if I were in you shoes!!

Open water swim with tri group tomorow.  Should be interesting.  The waters probably not that warm at 530am.

Dave - That video was awesome!

Yeah, I just ride the trainer...and I don't stop to answer pages!  I have my pager and phone next to me and just answer while I spin.  I'm sure someone has wondered why I sound a little out of breath...

3 years left.  Ugh.

Sounds like y'all have had good results with injections...maybe I will give myself one

Started looking at my weekend and realized there are not enough daylight hours to get in a 4 hour ride with all the other activities going on.  So, I hit the road early today without normal riding partner.  Rode the longest and farthest I have yet - 4 hours even, 71+ miles.  Then did a fast transition run of 30 minutes, 3.5 miles.

Really worked hard at eating and drinking often.  Felt full most of the ride, but once I started running I realized how empty my belly was.  Drank over 108 oz of gatorade / water.  Wish i brought the extra bottle with me on the run.  It was 85, sunny and humid and some drinks during that would have been good.

Now I can look to a busy weekend with only 1-2 hour workouts!!

Thanks Team, I think I have my head out of my a$$ today.  I WILL still be doing the HIM, and at this point it is what it is. I have a couple more weeks, and will do wat I can with it.

Thanks for your suggestions and advice, and KC thanks for posting the article. For those that have done longer races.....300 cals per hour on the bike? too many? not enough? just right? If I am using something different to what is available on the course, how do I carry it? Should I concentrate it all? I'm going to be about 4 hrs riding . Calories for the run? suggestions? I used 1 GU for my HM, I was pretty tired, but this could just be I didn't consume enough for a 2:20 run (??)

George - WTG. I can't believe you are racing having been poked and prodded!

Hows all the knees?

KC - it's flat as a pancake there! nice pics though, thanks for posting.

Deb - If you are bringing something differnt than what is on course I would defintiely go with concentrate.  Make up little bags and store them either in your jersey or Bento Box.  I have posted this before but here is my HIM nutrition plan from last year.  I basically went off of my sweat rate, nutrition requirements from the book I was training off of and practice.   My plan fell apart in the end since it was 100 degrees and I really couldn't stomach that many Gu's during the run.  I ended up taking about 1 per hour and just drank Gatorade.  I realy liked the pretzels because it got me some sodium and calories but I practiced with them a bunch of times.

I did have to stop and pee 3 times so I might have drank a litttle too much but I would rather drink too much than not enough.

I think if you shoot for 300 to 350 calories per hour you should be good.

I am one of the ones who never listens to music but if I had to I would go with:

1. Eminem - Lose Yourself - http://www.youtube.com/watch?v=RevSJ-cBwS8&feature=fvst
2. Soul Coughing - Super Bon Bon - http://www.youtube.com/watch?v=XD5G8T2ESsw
3. Pearl Jam - State of Love and Trust- http://www.youtube.com/watch?v=Xxw6cf3jFIs
4. Paper Tounges - Get Higher - http://www.youtube.com/watch?v=5UiNbQlT3C8
5. Drowning Pool - Let The Bodies Hit The Floor - http://www.youtube.com/watch?v=sO_QntXc-c4

Peter - how are you able to get those long workouts in during the day? - Is you job pretty flexible?

Your kicked out of the group, no music!!  LOL heck I rode 30 today jamming to eminem, the who, and metalica (ride the lightening) .   Thats a pretty diverse change from metallica to reo speedwagon!  What is cowboy mouth? county?