THE SLAYER RULES-FULL Up (Page 35)

Cramps are usually the result of lack of fitness or electrolyte imbalances.  The fitness issue can either be that you weren't trained for the distance or the pace was too fast compared to training, etc.  Assuming you were properly trained (distance, pace, etc.), you might want to look into your nutrition.  What did you eat/drink on the course?  How often?  How did this compare to your training?

I'd agree on the sprint but on the ground that you'll be sharp/relaxed enough to use it as a practice for the transitions. If it really is your first one then you don't want to pile on the pressure and can pay attention to the detail. Anything that goes wrong wont have too bad an impact on your overall race as you're not out there for too long. 

I accidentally managed my longest ride yesterday of 72 miles, I know it's not much compared to you guys but man it was a long time, on the upside I managed some hills that I previously wouldn't have thought I'd be able to so it's definitely increased my confidence. I'm off to a training camp in a couple of weeks in Mallorca (lots of hills) so that'll help a lot.

How are you all getting on? 

well done Kate. that ride sounded epic! still not sure how you are going to drop your 5k time though.

Ashley, just email me and i will forward to you. gayer 5 3 at msn dot com, and get back at it! vineman is coming sooner than you know it.

i am loving this new diet and the training with no sports nutrition other than ucan generation. that stuff, as i said to kate on fb, is a game changer. put it in smoothies beforehand or drink during and after. its pasty but does the trick. i think any superstarch will be the same way. not hungry much after but i added a few light beers back to celebrate big days.

219.5 to start about a month ago. 199 today.

Great job Kate. 72 miles is fantastic. Metric 100 k + is a long ride by anybody's standard.

Good job to Slayer for the weight loss. The first 20 is easy water weight. The hard part is the "late weight regain" I really like the new plan but the maintenance part is tough.

The rest of us need to get over our injuries. My PF is really the first real crippling problem I have had in over 4 years of this sport. I ran 3 miles today but paid the price after I was done

Keep up the good work.

Anyone have a race coming up? 

good work Hoale! I did my usual Tues track long run some with Jordan. 

Peter, I am racing with the JrSlayer again on a setup events sprint pool tri on Saturday am, but MrsSlayer said she may want to hold her out. Hope we get to race together. That was the whole point.

Also, someone sent me their Metabolic testing profiles from a Lifefitness center testing in Columbia if anyone wants to see it.

Going to the late night swim...just to write something.

Decided to take on a new nutrition play from April the 1st...have to take some weight off...

but, I like nutella 

Nice job on the swimming Nerdjock!!  I need to start swimming more as well.  Decided on the sprint at the end of May for my first tri.  Thanks for all of the input everybody. Can't wait!!!  I've got a 10k race this Sunday.  I'm not sure how to approach my pacing.  I don't even have a goal in mind.  It's my 1st race ever so I think I'll just have fun with it and see what happens.

everybody is swimming today! even i hit it up haha. nice work y'all. jordan was whining about his ride on twitter. we had some tough winds to ride in today up to 20mph. still cant believe how nice the temps are already and spring just started!

10k advice is obv. pace yourself but push it to. i'd try to negative split it so go a bit easier the first 5k and then drop the hammer on the latter miles. do you have a 5k pace? we are looking at 10-30 secs above that roughly. try here to get an idea:

http://www.coolrunning.com/engine/4/4_1/96.shtml

today's ride was brutal. i could not catch a tail wind. when i saw phats 17mph avg i felt a little better

Actually, I was being a little ironic here because photo looks great. Although it is a stop sign for Diabetics, it can help you sometimes

As far as pizza is concerned, not a particular fan because they all taste the same here in Croatia. Italy is pizza's motherland, so I allowed myself the treat, especially because of Marathon race the morning after.But no, not a fan of fast food in general.

That's the case actually.

Slowly making my way back into things after the bike crash.  Still bruised, but the road rash is essentially gone, enough so that I can swim.  Been on the elliptical, but planning on getting outside for a run this weekend, pretty pumped  up for that.  And the beater bike is back from the shop, so I can take that out at some point.  Havent rode outside since the crash (due to the weather), hoping that Im not gun shy, but I dont think it will be a problem.

Hope everyone else has big weekend plans.

Bump.

Just back from 2hr ride this morning, still inside due to light snow overnight and a dusting still on the ground. Was a tough ride for some reason, lack of energy and even thought the watts were low and in the bottom of zone 2, couldn't get comfortable. Hung in thought and feel good that I managed to do the workout.

May forgo the run tomorrow and ensure the Achilles is ok for next week. Will take this as a recovery week.

Hope everyone else is doing well.

Congrats need to go out to Slayer for an awesome 2nd overall finish yesterday in a Sprint. He got punked by a 23 year old but had an amazing race. He started of with his usual thrashing in the water but averaged over 28 MPH on the bike and ran a sub 20 minute 5k.

Rich, snow on the ground in April is misery. That explains why there are so many Canadians down here cycling. They are running clinics and have rented out a lot of the vacation houses. The owner of a local gas station said he had to triple his weekly beer order  

can't believe you guys are still getting snow when we are topping out in the 80s f.

sorry about the achilles Rich and the result littlewj. Hopefull Rich will heal up quickly and you will learn from your experience!

Thanks Peter for the shout out but my bike split was not that sick. The RD obv. shorted the course as my data showed in my logs. However, I'll take a 19 min run and 2OA. Word on the streets is I may get elevated to 1OA bec the first guy was an elite collegiate who they pull out from the regular AGers. Nice 150$ gift cert for sunglasses award and a classic bottle slam on the podium that got me many looks of terror from the families there.

I just got back from my first ever ride in the Gaps. It was a tough day but beautiful weather for riding. We did 66 miles in about 4:30. If any of you that don't live in GA and ever make it down here, a trip to ride the Gaps is a must. It's beautiful there. 

That capped off a pretty solid week of training for me.

Nice job out there this weekend! I spent yesterday spectating at the Oceanside 70.3.  Sooo awesome!  Lots of big names there and we saw them all.  I "accidentally" yelled out "I love you, Heather!  You are my girl crush!" to Heather Jackson.  I say "accidentally" because I meant it but realized it was kinda a creeper thing to do.  Now, everyone please watch this:

http://www.youtube.com/watch?v=tLPZmPaHme0

It was really fun and I also got a 9 mile run in through Oceanside and into Carlsbad while the athletes were biking.  One of my buddies did a 5:06 on his first HIM, even after crashing during the bike.  Awesome!  Good to train with fast folks. Group training is really helping me this season.  Everything is faster.  I like it!

Here are my April totals:

 Bike: 327

Run: 59

Swim: 4500

Obviously, the run and swim are way too low.  The run is improving a lot, though, so now I just have to increase the volume.  I'm pretty happy with the bike considering I was not able to do 2 long rides due to travel.  And, I'm back to swimming.  All I'm going to say about that.  Back at it!

Were they really off on the bike course by 3 miles?  My wife ran a sub 20 min 5k that was really 2.6 miles. It was her PR and you won't convince her otherwise.

Still a great time.

"Were they really off on the bike course by 3 miles?  My wife ran a sub 20 min 5k that was really 2.6 miles. It was her PR and you won't convince her otherwise.

Still a great time."

Agreed.  That is just blazin' fast!!  Great job.

First off that video is phuckin phunny! You are such a creep. But what the heck is up with those run and swim numbers? Back at it is right!

Nice work Scotty! Those gaps killed me. What else y'all got? If we don't keep this thread popping, the mods will archive us...

Today I weighed in at 195. 25 lbs off in 5 weeks. Still training and racing solid. 

So how low you planning on going?  Hows your power doing on the bike?  You seeing an improvement in speed because of the dropped weight?