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![]() mambos - 2012-02-07 12:07 PM Vent: work 10-12hrs daily, on call during all hours to only be told I need to be more available! That's crap! At some point the appreciation has to match the effort, or the effort suffers! Leadership 101! Anyway, lunchtime swim does wonders for frustration, now back to work so I can be more available!! What the heck, when else can you be available? You are allowed to sleep I hope. That would be hard to take. Nothing worse in work than feeling like your giving 100% and your efforts are not appreciated. |
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![]() Need a little training advice - I did another short 2 mile run yesterday and a trainer ride with 3 x 10 min of hard intervals tonight. Tomorrow I'm planning another bike ride but I'm not sure what kind of ride I should do. Longer and easier effort, another hard ride won't hurt me, keep it short? My legs are feeling the increased effort. Not soreness just fatigue. My back has been feeling better every day even with increased effort, foot can't stand up to very frequent running yet so I'm planning some time on the gym elliptical for Thursday (pool is still closed so no swimming this week). What do you all think? |
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![]() cycletherapy - 2012-02-07 1:50 PM I just had the best swim of my life! For the past month, I've felt like I've been floundering in the water. I read TI, but I feel like it is aimed at former swimmers, which I am not. It really didn't help me at all, probably because I don't have a baseline of proficiency in the water. Truth be told, I've always been afraid of the water, and that is still true today. In addition to the feedback here, the swimsmooth website was amazingly helpful. It starts at the basics--how to blow bubbles. I'm past that point, but at least that means it won't be over my head. I have watched that youtube video, and the computer animation of the swimmer, countless times. Last Friday, about 30 minutes into my swim, all of a sudden it got easy. I realized that I was rotating my hips and shoulders, and suddenly I was corkscrewing through the water. I swam for half an hour today, and it was incredible. I feel like I just learned to walk. It's so easy to move I feel like I could go forever at that pace. Now its time to learn to run. I know I still have work to do on my form, and the pics Jeff just posted about stroke technique will be the next challenge, but now I feel like I have a starting point to improve from. Thank you all for your help with this. YAY! That is a great feeling! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() trigal38 - 2012-02-07 11:21 PM Need a little training advice - I did another short 2 mile run yesterday and a trainer ride with 3 x 10 min of hard intervals tonight. Tomorrow I'm planning another bike ride but I'm not sure what kind of ride I should do. Longer and easier effort, another hard ride won't hurt me, keep it short? My legs are feeling the increased effort. Not soreness just fatigue. My back has been feeling better every day even with increased effort, foot can't stand up to very frequent running yet so I'm planning some time on the gym elliptical for Thursday (pool is still closed so no swimming this week). What do you all think? I think you can definitely get another strong bike in if you like. The only restriction for hard bikes really is how much fatigue you can have in your legs before it affects your running. Since the bike (quads) primarily uses different major muscle than the run (hamstrings) you can actually get pretty tough bikes together and still run on decent legs. Recently I have put together 3 solid bikes in 2 days and my legs are fine. I have also run 20 miles one day and ridden 65 the next with little fatigue that affects the bike, so it can work both ways. I say go for another strong bike at a mod/high to high intensity. Maybe go 6x4' (with 1-2 minutes recovery) at a similar effort to yesterday's MS. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() JeffY - 2012-02-07 2:07 PM bswcpa - 2012-02-07 12:01 PM The 404s are 58cm, Jeff, so good info on the valve extenders. I'll be on the lookout. Yes, Jonathan, they'll be used for racing although the Zipp rep told me the 404s are durable enough for everyday use I don't plan on training on them (other than getting used to them at first and then occasionally). I have the Easton Vista's with tires and tubes which came on the bike so I plan on swapping out the Zipps for race day only. I did a search of all the 650c tires I could find and didn't come up with much geared for racing. I definitely want a "durable as hell" tire, though! ![]() The Conti GP4000 really are not slow tires. Since you place value on "durable as hell" I think you've found your tire. And you were told right about the Zipp 404. You can train on them. In fact, they are a favorite among cyclocross racers! So they are very strong.
I did a bunch of searching last night and I think this is the right answer. I was only hoping to find the GP4000S, but to no avail.... I don't think you'll be disappointed with those tires at all. Good point about durability; you want to get a hefty number of rides in a bunch of conditions on your race wheels to get a good feel for them. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Wednesday weigh-in: Down 3 lbs. so I'm at 7 lbs. Two to go. Hopefully I'll make the goal by Valentine's Day :-) Workouts for me have been really sporatic lately. Monday was really good. I ran a few miles and it felt almost effortless. Then my swim was great. I did sets of 200 with an average of 1:25/100 and I was never pushing really hard. Then yesterday comes and I completely fall apart. My heart rate was through the roof on my run and I kept having to slow down to get it to come down. Then I couldn't do my bike workout at all. I got 5 minutes into one of the 20 minute intervals and was gasping for air and felt incredibly tired for such a short effort. Only made it 45 minutes on the bike. Then I decided maybe since I haven't really done much I should go to the pool and see how I feel. Did the warm-up and then the 6 x 50 hard. Those are always easy. Each about 35s. Then I went to do the 10 x 100 and only did 2 of them. I was able to pull in around 1:20, but was hurting and tired. I did a quick cooldown and got out. I'm not really saying all this to complain. It's important to understand that some days are going to just suck and you can't really do much about it. Do what you can, get the nutrition and rest you need and move on. Shake it off because it's just not worth worrying about. Today's workouts should be completely different. Cheers to that.
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cycletherapy - 2012-02-07 2:50 PM I just had the best swim of my life! For the past month, I've felt like I've been floundering in the water. I read TI, but I feel like it is aimed at former swimmers, which I am not. It really didn't help me at all, probably because I don't have a baseline of proficiency in the water. Truth be told, I've always been afraid of the water, and that is still true today. In addition to the feedback here, the swimsmooth website was amazingly helpful. It starts at the basics--how to blow bubbles. I'm past that point, but at least that means it won't be over my head. I have watched that youtube video, and the computer animation of the swimmer, countless times. Last Friday, about 30 minutes into my swim, all of a sudden it got easy. I realized that I was rotating my hips and shoulders, and suddenly I was corkscrewing through the water. I swam for half an hour today, and it was incredible. I feel like I just learned to walk. It's so easy to move I feel like I could go forever at that pace. Now its time to learn to run. I know I still have work to do on my form, and the pics Jeff just posted about stroke technique will be the next challenge, but now I feel like I have a starting point to improve from. Thank you all for your help with this. This is great news my friend. Such a refreshing accomplishment. I hope this workout really opened your eyes to how great swimming can be! Great job and keep it up! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I usually find when this happens to me it is because of my nutrition and hydration the day before. It always reminds me how important that is. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I got an email today for a swim clinic in Chicago it is a three hr class for $75. The web site is www.fitterandfaster.com/detail/chicago-il-1/ I hope this link works ![]() |
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![]() Wednesday weight in - down 1 pound. Woot Woot!! My hubby brought home a box of chocolates for me last night and I didn't indulge. I will now, though, since the weight in is complete. ![]() David - great job in the pool! I'm jealous of your new found ease. Jonathan - it IS funny how one day your feel so into your training and then another it's a struggle. Your pool times, though, make me sick, even on your off day. ![]() JoAnne - any new thoughts on a new bike for you? What Ironman are you doing that you're hoping to qualify at? (Maybe you'd said before but I don't remember). Conti GP4000 it is, then. Thanks for the great input. Unfortunately on the tubes, Jeff, there are no latex 650s to be found. Conti makes a race light tube which weighs 72g and a supersonic which weighs 50g. I can get both in a 60mm valve. Is the extra 2mm enough that I wouldn't need an extender on my 58cm Zipps? Also, I can't find any difference between the two except for price and weight - approx $10 per tube for 22 grams of weight. Is it worth spending the extra? Thanks for whatever wisdom you all can give me. Enjoy your Wednesday everyone! |
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![]() | ![]() DirkP - 2012-02-08 5:40 AM trigal38 - 2012-02-07 11:21 PM Need a little training advice - I did another short 2 mile run yesterday and a trainer ride with 3 x 10 min of hard intervals tonight. Tomorrow I'm planning another bike ride but I'm not sure what kind of ride I should do. Longer and easier effort, another hard ride won't hurt me, keep it short. I say go for another strong bike at a mod/high to high intensity. Maybe go 6x4' (with 1-2 minutes recovery) at a similar effort to yesterday's MS. He's only offering this because he loves the 6x4' workout so much! I agree on the biking hard until it affects your running. Due to this, I'm going to be backing off a little on my biking since my run Monday night was HARD for my legs. I do two or three intense bikes a week, and I decided that based on my Monday night run, I'll decide whether to target two or three for that week. I guess since I'm doing such an aggressive running build, I am overcooking my legs a little. Does that sound right? I was a little surprised that my legs are so slow to recover, but I'm running more than I ever have in my life, and I AM old (just getting out there for you Dirk). I'm loving seeing all these swim breakouts. Great job settling into a swimming rhythm Allison, sounds like you found the sweet spot between working on things and keeping the flow. Maybe I'll revisit my aversion to pool swimming. |
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![]() | ![]() Oh, I weighed 6 pounds this morning, so down 3 more and down 6 total. 1 more to go. |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() I'm attempting to become a morning person! 2nd day this week up early and at the Y! 6 mile run this morning, only major issues is I find it's harder to stay motivated at 5am! I have to push myself through a couple of the miles! Wednesday weigh in I am still at 8! A little work to do to get to target, maybe I will weigh myself after my long run day and use that number ![]() On a side note, thanks for all the support yesterday, I needed to spout off and my normal social releases were not an option, too many ears! Anyway new day time to move on |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bswcpa - 2012-02-08 7:30 AM Unfortunately on the tubes, Jeff, there are no latex 650s to be found. Conti makes a race light tube which weighs 72g and a supersonic which weighs 50g. I can get both in a 60mm valve. Is the extra 2mm enough that I wouldn't need an extender on my 58cm Zipps? Also, I can't find any difference between the two except for price and weight - approx $10 per tube for 22 grams of weight. Is it worth spending the extra? Thanks for whatever wisdom you all can give me. Enjoy your Wednesday everyone! I would get a couple of regular duty (cheap!) butyl tubes for spares. You can use them until you can find the latex tubes. The 'lighter' you go, the less puncture resistant they are...but yes, they'd be a little faster. But since you chose the Conti's over the Vittoria tires, it would be like reversing that decision to go with those ultra light tubes. The 60mm valve stems won't work. With your 58mm rim, that leaves 2mm exposed. You need at least 20mm exposed to inflate the tire. You definitely need the valve extenders. And since you need them, it's best to just go with standard length stems on your tubes...because they are easier to find and less expensive. Upon further investigation, it seems as though no one makes latex tubes in 650c... oh well. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My weigh in today had me at 8lbs. But yesterday I was at 6lbs. I was a pig last night. But I have more than just 1 or even 3lbs to lose, so I'm going to keep at it until race season starts.
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jgerbodegrant - 2012-02-08 6:48 AM Wednesday weigh-in: Down 3 lbs. so I'm at 7 lbs. Two to go. Hopefully I'll make the goal by Valentine's Day :-) Workouts for me have been really sporatic lately. Monday was really good. I ran a few miles and it felt almost effortless. Then my swim was great. I did sets of 200 with an average of 1:25/100 and I was never pushing really hard. Then yesterday comes and I completely fall apart. My heart rate was through the roof on my run and I kept having to slow down to get it to come down. Then I couldn't do my bike workout at all. I got 5 minutes into one of the 20 minute intervals and was gasping for air and felt incredibly tired for such a short effort. Only made it 45 minutes on the bike. Then I decided maybe since I haven't really done much I should go to the pool and see how I feel. Did the warm-up and then the 6 x 50 hard. Those are always easy. Each about 35s. Then I went to do the 10 x 100 and only did 2 of them. I was able to pull in around 1:20, but was hurting and tired. I did a quick cooldown and got out. I'm not really saying all this to complain. It's important to understand that some days are going to just suck and you can't really do much about it. Do what you can, get the nutrition and rest you need and move on. Shake it off because it's just not worth worrying about. Today's workouts should be completely different. Cheers to that.
Jonathan, I've had a number of days like that....probably about 1 every week or two. When it happens, I consider it a victory if I can ease up, remove any idea of performance or intensity and just persist with finishing my alotted time. Rather than scrapping the whole workout, I turn it in to an endurance builder. Or at least I try to. I've found myself so fatigued, I just stopped. Ultimately, of course, you are right about just shaking it off and moving on.
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![]() | ![]() With all this tire talk, I really want to figure out if new tires makes sense for races. How much time will it save to move from my Michelin Pro3 with butyl tubes, to something faster with latex tubes? Say, in a 56 mile leg of a HIM? I know there's a lot of variables, but just ballpark. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() wbayek - 2012-02-08 11:31 AM With all this tire talk, I really want to figure out if new tires makes sense for races. How much time will it save to move from my Michelin Pro3 with butyl tubes, to something faster with latex tubes? Say, in a 56 mile leg of a HIM? I know there's a lot of variables, but just ballpark. Well, I looked at the AFM rolling resistance data and there is not a test of the Pro Race 3 with butyl tubes. There are some using Pro Race 3 with latex and some tests of tires with butyl and latex back to back to identify the variation just from the latex tubes...I still have to estimate because the resistance of different butyl tubes varies a lot. I decided on a conservative estimate of .00045 increase in Crr from butyl tubes. I then found the Crr of the Pro Race 3 (not the 'LIGHT' version) and added them together to estimate your Crr for your combination at .00328. The fastest clincher is the Specialized Mondo Open Tubular at .00233 with Latex. Crunching those numbers through the formulas and taking assumptions about your power output and all sorts of defaults for all the cycling forces, I come up with 3.5 minutes over a half ironman..
I'm not sure I did all the calculations right, and I'm really not sure whether or not I should have doubled those Crr values because you are dealing with 2 tires on your bike. I did NOT double things. So that 3.5 minutes could be 7 minutes.
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Wednesday weigh in: down 1.4 from last week. So I’m now at 6.6. I was an even 180.0 pounds this morning. This time last year I was right about 200 pounds. I haven’t weighed less than 180 in about 5 years so I’m right on the edge of a milestone for weight.
Yesterday’s swim felt good, but afterwards I had that feeling like I’d swallowed a bunch of air again. This has been happening after just about every swim this year. It wasn’t too bad and I followed my normal routine of shower off then change into my run stuff. The run after was ok, but near the end of my second mile it felt like my stomach was over full. By the time I got back to the truck and drove the 20 minutes or so home the feeling was bordering on unbearable. I drank a cup of chocolate milk on the way home but that didn’t seem to make it better or worse. I’m sure it’s not a dehydration issue because I’m drinking plenty of water all day long. The swim was about 3 hours from my last meal (a turkey sandwich and some carrots) so I don’t think it was food related. The whole thing has me really worried since I certainly couldn’t do much more than the 2 mile run after my swim. I need to solve this before my first race or there’s no way I’ll be able to finish. Any ideas?
The tire conversation is timely. After I had recovered from the stomach issue I went to put my bike on the trainer and found that when I inflated the rear tire the tube started to bubble out through a tear in the sidewall. Looks like some Continental GP4000 tires are in my future too. "durable as hell" sounds like just what I need. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() JonnyVero - 2012-02-08 2:28 PM Wednesday weigh in: down 1.4 from last week. So I’m now at 6.6. I was an even 180.0 pounds this morning. This time last year I was right about 200 pounds. I haven’t weighed less than 180 in about 5 years so I’m right on the edge of a milestone for weight. Yesterday’s swim felt good, but afterwards I had that feeling like I’d swallowed a bunch of air again. This has been happening after just about every swim this year. It wasn’t too bad and I followed my normal routine of shower off then change into my run stuff. The run after was ok, but near the end of my second mile it felt like my stomach was over full. By the time I got back to the truck and drove the 20 minutes or so home the feeling was bordering on unbearable. I drank a cup of chocolate milk on the way home but that didn’t seem to make it better or worse. I’m sure it’s not a dehydration issue because I’m drinking plenty of water all day long. The swim was about 3 hours from my last meal (a turkey sandwich and some carrots) so I don’t think it was food related. The whole thing has me really worried since I certainly couldn’t do much more than the 2 mile run after my swim. I need to solve this before my first race or there’s no way I’ll be able to finish. Any ideas?
The tire conversation is timely. After I had recovered from the stomach issue I went to put my bike on the trainer and found that when I inflated the rear tire the tube started to bubble out through a tear in the sidewall. Looks like some Continental GP4000 tires are in my future too. "durable as hell" sounds like just what I need. Vero, that's an interesting dilemma. It definitely sounds like you have some sort of gas build-up. That happens to me when I swim sometimes. How did you get it to eventually go away? Just sort of stopped? You weren't burping up a lot of air or anything "similar" were you? My suggestion is to instead of closing your mouth all the way and forcing yourself to swallow after breathing, to keep it slightly open and also breath out of your mouth very slightly. This is hard to pin-point, but that's what I would try first. Don't change anything else, just try that. Yeah, I don't really think I need to buy new tires every year, but I do anyway. The roads up here put little tiny slits in them all over the place, so I just go with fresh new ones. When you buy yours, make sure to get the continental GP4000S version. I buy mine from this guy and have no problems. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jgerbodegrant - 2012-02-08 11:47 AM Vero, that's an interesting dilemma. It definitely sounds like you have some sort of gas build-up. That happens to me when I swim sometimes. How did you get it to eventually go away? Just sort of stopped? You weren't burping up a lot of air or anything "similar" were you? My suggestion is to instead of closing your mouth all the way and forcing yourself to swallow after breathing, to keep it slightly open and also breath out of your mouth very slightly. This is hard to pin-point, but that's what I would try first. Don't change anything else, just try that. Yeah, I don't really think I need to buy new tires every year, but I do anyway. The roads up here put little tiny slits in them all over the place, so I just go with fresh new ones. When you buy yours, make sure to get the continental GP4000S version. I buy mine from this guy and have no problems. Yes there is a definite feeling of needing to burp up air. I just haven't been able to figure out when I'd be swallowing air. I'll try your suggestion during tomorrow's swim. Thanks for the tire link. I'll order from him. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Great to see everyone working hard and all the great posts on swimming, tires, etc. I saw my Ortho yesterday morning. Not good news. I blew out a disc in my lower back. He has me on steroids (not my favorite - gives me bad mood swings) and back on the pain meds. I can deal with this! I will heal and be back! My big problem is the Ortho has pretty much thrown his hands in the air and doesn't know what to do for my problems. He just wants to throw meds at me. I called and requested another Ortho surgeon for a second opinion. So, just waiting on that. Right now my head is spinning from all the advice from friends, fellow athletes, and family. Some say stick with it (which I am. Again, I WON'T GIVE UP!!!!) others say - don't let them cut into you if it comes to that, they will make it worse. Others are just tired of hearing my problems. I do have great family support as well as all of you here. It REALLY means alot to me. As I said earlier, I'm getting my head right so I don't make stupid decisions. I'm really working on meditation and trying to keep myself centered. It's hard some days when I'm out running errands and I see bikers out or runners going by. I just want to be doing it too. Again, thanks to everyone here for your support, prayers and advice. I think if I didn't have you all and BT I may have given up my dream a long time ago.
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jgerbodegrant - 2012-02-08 2:47 PM As I was reading your post Vero I thought the same thing as Jonathon. I always keep my mouth opened a little bit when I am in the pool and exhale out of it slightly. Most of my exhalation comes from my nose. I also seem to swallow a little bit of air occasionally but never enough to have had any issues from it. When in the pool training I will come up from a few sets and all of a sudden need to belch but I have never had any issues in races with this.JonnyVero - 2012-02-08 2:28 PM Wednesday weigh in: down 1.4 from last week. So I’m now at 6.6. I was an even 180.0 pounds this morning. This time last year I was right about 200 pounds. I haven’t weighed less than 180 in about 5 years so I’m right on the edge of a milestone for weight. Yesterday’s swim felt good, but afterwards I had that feeling like I’d swallowed a bunch of air again. This has been happening after just about every swim this year. It wasn’t too bad and I followed my normal routine of shower off then change into my run stuff. The run after was ok, but near the end of my second mile it felt like my stomach was over full. By the time I got back to the truck and drove the 20 minutes or so home the feeling was bordering on unbearable. I drank a cup of chocolate milk on the way home but that didn’t seem to make it better or worse. I’m sure it’s not a dehydration issue because I’m drinking plenty of water all day long. The swim was about 3 hours from my last meal (a turkey sandwich and some carrots) so I don’t think it was food related. The whole thing has me really worried since I certainly couldn’t do much more than the 2 mile run after my swim. I need to solve this before my first race or there’s no way I’ll be able to finish. Any ideas?
The tire conversation is timely. After I had recovered from the stomach issue I went to put my bike on the trainer and found that when I inflated the rear tire the tube started to bubble out through a tear in the sidewall. Looks like some Continental GP4000 tires are in my future too. "durable as hell" sounds like just what I need. Vero, that's an interesting dilemma. It definitely sounds like you have some sort of gas build-up. That happens to me when I swim sometimes. How did you get it to eventually go away? Just sort of stopped? You weren't burping up a lot of air or anything "similar" were you? My suggestion is to instead of closing your mouth all the way and forcing yourself to swallow after breathing, to keep it slightly open and also breath out of your mouth very slightly. This is hard to pin-point, but that's what I would try first. Don't change anything else, just try that. Yeah, I don't really think I need to buy new tires every year, but I do anyway. The roads up here put little tiny slits in them all over the place, so I just go with fresh new ones. When you buy yours, make sure to get the continental GP4000S version. I buy mine from this guy and have no problems. I'd say give it a try, like Jonathon's saying and see what happens. |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Pulled a double today... But the good kind! 6 mile run in the AM and 1hr bike session in the PM! Now to watch my 10yr old rule the basketball court!! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mambos - 2012-02-08 9:26 AM I'm attempting to become a morning person! 2nd day this week up early and at the Y! 6 mile run this morning, only major issues is I find it's harder to stay motivated at 5am! I have to push myself through a couple of the miles! Wednesday weigh in I am still at 8! A little work to do to get to target, maybe I will weigh myself after my long run day and use that number ![]() On a side note, thanks for all the support yesterday, I needed to spout off and my normal social releases were not an option, too many ears! Anyway new day time to move on For swims it seems like I can't get a rhythm when I do early morning swims. But when I have done these I have had to get up at 4:30 to be at the pool at 5:00 when the lane opens and be at work at 6:30. Anyway, I think I could adapt to swimming in the morning but it would take a little time. If I ever decide to do an IM I will have to get swims in the morning and other training in the afternoon/evenings. |
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