Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 39)

Yes, Chinese 88mm carbon front/ reynolds element disc rear, both full carbon clincher, on the TT bike

Yes, Chinese carbon front and rear 88/60 or 60/60 on the road race bike, all full carbon clincher

Yes, Chinese carbon Tubular 56mm front and rear on the Cyclocross bike

This is a new setup on the TT bike this year, as well as a new bike. I used a front tri spoke and a rear wheel with a cover last year, they were also Chinese made tubulars.

100% worth every penny in my opinion.  Aero wheels make EVERYONE faster at ANY speed. They also look cooler than schizzle.

They can be just a bit expensive and is not the best bang for the buck compared to other items.

those Flo Cycling wheels coming out should help in the BFB category as they look very promising.

I have custom made Zipp 808’s tubulars wheel set built on White Industry hubs with DT blade 16/20 spoke count.  They are toped off with Wheelbuilder rear aero disk cover.

Well, last night i did a nice 1500meter set in the pool, 5x50 10sri and 10x100@20sri, the 50's were not too bad at about 40 secs each, but the 100's i fell off pace hard the last 3, the first was a 1:36 and the last was a 1:51, i need to pace better, and also get my muscular endurance stronger for swimming.

This AM it was pouring rain, so i did a Sufferfest Vid, Revolver,  16x1min all out intervals. I targeted just over 400W per interval or 25mph on my Kurt kinetic trainer (just guestimates, but close enough for government work) The first 2-3 were "easy" to maintain that, i popped at 45secs into # 10 and soft pedaled in, sucked up my twinkies, and get back at it for 11-15 with 14-15 being a couple of my best intervals.  I was quite happy to be done and actually pretty pleased that i was able to hold in the 4-450W area for close to a minute in 14-15, i will link the garmin file to my blog when i get to work if anyone wants to look at it, i forgot my HR monitor, it was early, i was still half asleep.

I also did this fasted, no breakfast, was this the group that was talking about fasted training??

I don’t worry about the calorie deficit because the way I race.  I do and gu before and after the swim for a HIM/IM.  Olympic I do a gu before swim. 

If you’re really worried about it maybe try not eating 4 hr before, but not sure how that would go.  To be honest I think you would be OK.  It would be interesting to here others thoughts.

I have honestly never given it a single thought.  I do eat before my swim though.  I just back it up about an hour and have a small snack.  But during training I eat my usual pre-workout breakfast and go. 

Your pacing is not as bad as you think imo.  You did 70% of that 10x100’s set at probable 90%’ish your max pace.  Regardless your work out was good because you pushed hard yet still finished the set.  Your pace will come. 

To figure my max swim pace I do 3x100’s @max swim @10sec rest between 100’s.  The thing is to match the time swimming as hard as I can and finishing the third 100’s at the same time as the first 100.  I usual get in it within a few seconds.

I then avenger the times’s and use that time to setup my swim zones for under 1000yds distance/sets.  It’s simple for me I can do it any swim workout and still do the workout plus it is a low stress test for me.  Again it works for me. 

Workouts Today:  I got in a 8 mile run this morning and have to travel for work so nothing else happening on that front.

Wheels:  I have the TTR2 Felt wheels on my bike which our pretty good stock training/racing wheels.  I do plan to get a rear wheelcover this year and try to find a used 60 or 80 front.  Otherwise, I will just use my current front for this year.  I am also going to get a aero helmet which I have not used before.  I think the wheels and helmet will be a nice, albeit small, speed boost this year.

Morning Nutrition:  I do workout in the morning and my pre-workout meal is usually the same.  One yogurt and that is about it 15 minutes before my workout.  Sometimes a banana.  I am good for anything under 75 minutes with that.

Rudy:  There is quite a disparity between your 50 pace (:40) and 100 paces (1:36-1:51) on those intervals.  I think as you get your swim endurance back the 100 paces will start to come down to around 1:35 for all those.  Be patient.

Busy day at work.  Have a good one!

Good Morning everyone- this morning was a 2000m swim at 5am with 9 other peeps from the Tri Club. Nothing hard on the swim as we had 3 peeps per lane. They told me to swim behind this girl and I certainly was glad! She literally is a FISH! On build sets I was going 95% just to keep the same gap - an all out effort, not even close! In an odd kind of way, it is good when someone can kick your a$$ and still feel good at the effort you put in. I kept thinking what Bryan had mentioned earlier about swimming with others who are WAY faster than you. It makes you push even harder!

We got done and I made some small talk and found out she was All-American swimmer in college. No wonder! Definitely a working progress in the making.

If everything goes according to plan, I'll have a chance at the trainer tonight- nothing quite like Rudy with Revolver.

In re: to wheels- Front I have a SRAM S80. On the back I have a wheel cover for the PwrProsl - heavy wheel - One thing I have found using what I have is that once you get them up to the speed you want (21+), it is a lot easier to maintain. I would like to have an aero carbon back wheel but I am settling for the cover for now. 

In an effort to cut down some time, I purchased the Wingspan. We'll see how that goes. One thing for sure, it is not as big as some of the other ones you see on videos or pictures. 

Thomas

Taper madness is in full effect.

I'm staying at a friends house the night before, and I've made a detailed packing list, detailed list of what to have at the start line... 

I made three pace bands: 4:22, 4:30, 5:00. 4:22 is my reach goal. Or, as Adam from theboringrunner.com, my goal "if everything works right, unicorns and rainbows collide into an orgasm inducing run".

4:30 is my B goal.

sub 5:00 is my C goal.

Finishing the race is D. And E is calling it a day without finishing if I'm risking injury or health issues.

My Timex does this cool thing (Garmins probably do, too) where you can set your goal time for a distance, and a screen will tell you how far you are from it +/- while you're running. I did this in my half marathon, which started slow due to crowding on the course, and it was so nice just to see something simple like "+0:30" or "-2:00" displayed on the watch. I think I'm going to set it with 4:30 as the goal time.

My iPod Shuffle is filled with suggestions from friends and BTers for great marathon songs. I will save my music for when I need a pick-me-up.

I'm going to start with the 4:30 group, but break away if/when I feel like it. It's going to be a crowded first half, with 25000 racers. The half is sold out, and the marathon has less than 50 slots left!

I'm seriously planning out every tiny detail. I need a distraction!

Same - I just do a usual breakfast. I guess i kind of do simulate it when we go out of town to bike long ... the drive leaves a period before getting on the bike but it's not really intentional. 

Good morning!

so, I am keeping up my morning streak with some trainer time - the plan said spin class so i just did some informal easy/hard intervals but nothing major - just time in the saddle. yay.  But I had a snafu in the plan last night when my commute home took longer than I expected I missed my window to swim.  I'll have to see if I can get two swims in this weekend.

Re wheels: just the stock ones that came with my Felt.  I need to work a lot more on the engine before I feel like the investment would be worth it.  My DH desperately wants a set of race wheels but he doesn't train or race enough, again, to make the $ worth it (he has too many other hobbies).  That said, I really don't know enough about them anyway to make a wise choice! ha!

Even with distractions, would you be able to focus on anything else? How's the weather looking? That's usually what I end up obsessing over ... but a good distraction is planning where you'll eat your post-race meal and what you'll treat yourself to ...

I've used garmin's virtual partner in a race before and I found it helpful ... mostly this was a training race i used it so i wouldn't push myself too hard.  I did have to set the distance a little long so that it wouldn't stop on me in case i didn't run the course perfectly or if there were any signal bounces.

I tried to use the Garmin Virtual Partner in my last half marathon at Disney.  However, it was stinking dark out for most of the race and I couldn't see it without using the back light and it became a pain in the behind.  So i just stopped looking at the watch. 

My hope is that sticking with the pace group will eliminate my need for a watch for the first few miles. Get out, get going at a steady pace, and turn the brain off for a while

I think you will finish closer to 4:22 than 4:30 ....with a nice negative split...seriously!

No race wheels...I consider myself very uneducated as far as race wheels are concerned. If I educated myself on them, I'm sure I would want them more...

I would like to explore options, but it's probably something that won't happen until further down the road due to budget concerns.

This has been an intense training week for me. Aside from the everyday soreness, I'm feeling good physically. Dealing a lot with fatigue, but that's likely attributed to so many early mornings and later evenings than I'm used to.

Did a long swim last night and felt like I was lumbering in the water...stroke felt off during most of the set, but my times were consistent and decent for this early in the season. Go figure.

Had the earliest wake-up so far this year with a run at 4:30 this morning. Felt good, even while keeping an easy pace.

Tonight's workout will be an easy session in the pool, mainly focusing on the pull, and giving the legs a bit of a break before tomorrow's 40-miler on the bike.

Thanks! I'm keeping that possibility open. I'm too afraid of going out too fast to start out at 4:22 pace, but I know that if I have it in me, I'll starting thinking about picking it up when I can. I know what 13.1 feels like, so around then, I'll start to think about my options. 

I'm hoping that, as a friend said, it becomes a 10K race with a 20 mile warm-up.