THE SLAYER RULES-FULL Up (Page 34)

Is it just the pic or are the aero bars sitting about 2 inches higher than the base bar?

And a lot of spacers ^^^^

Nice ride. I hope it works out for the long distances.

Interesting design. The spacers aren't on the stem, looks like the bars are on a little platform.

What y'all up to this week? ? ?

I had a interval session on the bike this morning. This evening I have a short run. Swimming tomorrow and then a 4 hour Z2 ride Saturday early morning. Sunday is a 1:30 ride where the last 20min are at race pace, then a 1:00 run off the bike. 

This is the part of training that starts to get fun for me. 

This was my interval session this morning if anyone is interested. IT was pretty rough:

Warmup for about 20:00

1:00 on / 1:00 off

2:00 on / 2:00 off

3:00 on / 3:00 off

4:00 on / 4:00 off

On is 110% FTP Off is 50%

then:

Set 1: 2x 4:00 @ 90%+5watts 1:00 @ 100%

4:00 50%

Set 2: 3x (2:00 @ 90%+5watts 1:00 @100%) then 1:00 90%+5 watts

Cool down

Looks like I've finally hit my max on the run, I've been steadily decreasing the time on the 5k timed run over the past few months but today was 1 sec slower than the PB and I didn't feel I could have done more so it's now down to put in the hard work with the training to make the improvements. 

Other than the run I'm out for a bike tomorrow which should be fun! 

What's everyone else up to? 

I started to swim and (yesterday) to run.

I feel pain my legs still.

HOW LONG DID IT TAKE YOU EXPERIENCED TO RECOVER FROM THE MARATHON RACE

Race season started. I feel better already. I everyone a season with no injury and lots of good results

My foot issues have impacted my running a little more than I expected. I had a decent ride this morning.

As far as the race distance, I think either the olympic or sprint is fine for a first race but if my wife wanted to do it with me and wanted a sprint, I would do the sprint with her. If the sprint and olympic were at the same location I would do the olympic while she did the sprint.

Good luck to Rich on his run around the lake. He is probably off the course by now.

Well, for DNF of the season for the first race of the season. Achilles beat me today. Although it is not so bad now, and I could probably have finished the race, I didn't want to take a chance. This was not any A race, so don't feel too bad that I bailed at the 10K mark. Now I can concentrate on healing, swimming and biking training for my A race in November.

Sorry about that Rich. Good that you are keeping perspective. Eyes on the prize!

Peter's feet have to get better. Its just a matter of time. Keep hitting them with ice bro.

As to your question about oly alone or sprint with wife, I pretty much say stick to the sprint with your wife not bec of the distance but bec of the axiom that "If mama ain't happy...nobody is happy". Simply put, you get no points racing in another part of the state but you do lose points. End of question.

I survived my 80/8mi non-stop brick on less than 100 cals and 50oz of nuun with 2 salt tabs. Thats just siiiiick!

You've made a wise choice. You can combine healing and swimming...

Maybe you've had pizza napolitana yesterday evening???

I had one in Rome...man, the taste will remain unforgetable until some next italian race...

pschriver had made a good advice. My wish is to do an oly in june, but having trouble with getting the bike... the club negotiates still on large purchase... don't know if my time for proper preparation is running out.

Hey kids!

I would definitely do the sprint!  Hopefully you'll both love it and then you can do other tris together and will be more supportive of each other's training.

Slayer: I'm so amazed/impressed with the MET!  How do you feel after long rides/runs with minimal calories?  Are you super hungry the rest of that day or the next day?

Someone said they have a pdf of the MET book and could email it out?  Could you PM me, if so?

I've had a couple of tough weeks, with traveling and a visit from Grandma.  I did the best I could with what I had, but it hasn't been what I'd like.  4 months til Vineman and there's no more time for low volume.  Time to ramp it up!  In order to make this happen, I've started to make plans with other people to train after work.  I'm good about morning workouts solo, but the after work ones don't happen unless I have specific plans.

Gladiador: great job on your marathon!  Did you love it?

It was great until 29th k. Afterwards I had huge cramps like never before, so I went steady/ier easy/er and (more) careful. I have to say I smiled at every digital and video camera on the road because I remembered it should be fun, not pressure. I ended the race with huge smile on my face. So, yes, I did have fun...

come to think of it, they sprayed us on some 35k and 40k with some spray, but no one responded on my fb question what was it. So, what kind of sprays are there against cramps? I see them on soccer fields in major leagues also, maybe they're similar. Any help?

Another thing: cramps...help?

I understood that these sprays just help to facilitate the process, because they work for only a short period of time i.e. they do not cure the area.