Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 38)

sicone - 2012-01-26 9:37 AM Thanks to the woman who (i'm guessing) was locked out from her partner's house and decided to shout and bang on his door do hard I'm amazed it's still attached at 3am for a good 45mins, I decided not to get up for my 50min run this morning in favour of some sleep.

Just thought I'd share my rantings

seeing as you were awake, why not run then slacker

I am doing a Triathlon Seminar on the Navy base today then a CT ride late afternoon.

I am really enjoying this group, it a good group.

I somewhat practice the T2 when doing bike/run brick.  I will also practice mounts and dismounts of the bike.  I think if you have limited race experience is good to practice and set stuff out as your transaction goes.  
 
Things for me that have improver my times in T1/T2 other tan experience are;
Early wetsuit removal while moving to T1.  
Speed laces
Race belt
Mental preparation

This is my outline, just basic

Triathlon Seminar Outline

What is a Triathlon?

• Multi-Sport event involving three events.
• Most popular - Swimming, Cycling and Running

History

• First Triathlon’s
  • 1902 Running, Cycling and Canoeing
  • 1920 France “Les Trois Sport”

• Modern Triathlon
• US -San Diego,CAMissionBay1974
• First Ironman Distance -Oahu,HI1978
• International Triathlon Union (ITU) formed 1989
• Olympics – Sydney, AU 2000

Triathlon Distances

• Sprint (700M Swim, 15mile Bike, 3mile Run)
• Olympic (1500M Swim, 40K Bike, 10K Run)
• Half Ironman Distance (1.2 mile Swim, 56 mile Bike, 13.1 mile Run)
• Ironman Distance (2.4 mile Swim, 112 mile Bike, 26.2 mile Run)

Equipment Needed

• Swim
• Swim wear
• Goggles
• Wet suit (optional)

• Cycling
• Bicycle
• Bicycle helmet (approved)
• Water bottle
• Run
• Running shoes
• Watch (optional)

Training (Sprint Distance Triathlon)

• Have a plan (resources)

• Varies depending on goals

• Stretching before and after workouts

• Warm up period (built in) to discipline training
• Train 1 discipline per day (starting)
• Time trained per day 30mins – 1hr 30mins
• Distance
• Not necessary to go the complete distance of the race intended
• Frequency
• Swim 2-3 times a week
• Cycle 2-3 times a week
• Run 2-3 times a week

• Intensity
• Light to moderate

• Recovery
• Train a light day after an intense day
• Recovery day (full off)

Choosing a Race

• Local race
• Charity
• USAT Sanctioned

 Resources

• Books
• Web sites
• Trainer and coaches

Handouts

• Triathlon Seminar outline
• Sample Sprint training plan
• USAT membership application

Static Display

• Full transition display

I finally grew a pair and decided to leave my shoes clipped to the pedals pretty much all the time. I mount and dismount with my shoes clipped in on almost every ride.

It's not transition-specific training, but it's really built up my confidence to do it at every race, unless the run out of T1 or into T2 is sketchy. 

Transitions:  I know IM transitions are completely different but I am usually in the top 3% at every race (Oly/HIM) for transitions.  If only my S/B/R were that good .  There are plenty of guys who finish just behind me that are faster in 2 of the 3 sports but spend way to much time in transition so I think it is good to make sure you are efficient.

To be honest, I do not practice them except for race week.  I do mentally prepare and rehearse lots though.

T1:  It is key to be able to get out of your wetsuit quickly.  usually strip down the top on the run to my rack.  Lots of body glide helps get the rest off pretty quick (done standing).  I do not leave my shoes clipped into the bike and depending on the transition size it can be an advantage or disadvantage.  I think in a large TA where you have to run quite far with your bike that leaving the shoes clipped in would be beneficial.  Otherwise, I think running a short distance in the shoes is faster to the mount line. 

T2:  I usually spend less than 15 seconds at my rack spot.  Speed laces and I just slip my foot in.  I throw on a hat and  put my race number belt on while running out of transition.  If its a HIM, I would just grab my gu flask too.  I am not quite sure what people spend so much time on here.

Just try to keep it as simple as possible.

Workouts Today:  I am going to swim at noon and hopefully get in some 6x4' death intervals on the bike later today .

i mentally practice T1 and T2 all the time, sometimes while i am lying in bed i run through the transitions over and over and over

i am pretty good at transition, usually in the top 1% for total transition times, i have won my AG (clydesdale) because of faster transitions.

It is free speed, just think how hard it is to make up 30 seconds in a 5k, it is usually easily achievable in transition.

I keep it stupid simple, shoes, hat, sunglasses and race belt, nothing else, sometimes i don't even have a towel.  I put my bike shoes on in transition, it is what i have practiced and what i am good at, i have tried the shoes on the bike thing, and i just cannot get the comfy feeling i need doing it.

i do a flying dismount, honestly i do so much training for mounts and dismounts due to cyclocross, that it is second nature for me to get on and off the bike at speed.

every little thing helps, before a race i will go and do some on and offs in the street, just getting comfortable doing it on a TT rig versus a road rig.

But every once in a while, i still make a mistake, i just try to limit them.

we were typing at the same time, i coulda just did a X2 and saved myself the trouble of typing!!!  LOL!!!

Oh I forgot about that one.  Yes that with save time if it allowed.  I definitely do that if I can.  Good catch

intervals are your friend, they make you stronger, faster and teach you how to hurt longer.  EVERYONE should do intervals.

hows that for absolute....LOL!!!

Between Jorge's Plan, 3 Spinervals DVDs, and a copy of Turbocranks, I'll be doing LOTS of intervals after the marathon!

Outside, I've got a low-traffic 5 mile loop that I like, so sometimes I'll ride there (~3 miles), do a hard lap, easy lap, hard lap, and go home. I don't do much intervals outside, but I'm looking forward to some hill work in parking garages!

Bike Intervals:  They are pretty much all I do especially in the winter when the long rides are not happening.  On a weekly basis, I like to do a 60 minute VO2 session (6x4' or 10x2'), a 60 minute threshold session (4x10' or 2x20'), and then maybe a longer 90 minute tempo/sweetspot type session on the weekend.  I very rarely just get on the bike and ride in zone 1/2.

I think it also helps that generally I recover well from the harder bike rides.  I tend to need more much more recovery from say a 20 minute tempo run at threshold then the equivalent on the bike.  This winter I was hoping to improve the bike through intensity increase and the run through volume increase. 

I'm also doing Jorge's winter plan and, so far, have done 6x4's and 3x10's. I definently feel that the 6x4's improved my average speed for the 30min test, so I see no reason why the upcoming intervals will make further improves