JCJSC00's Group - FULL (Page 4)

I know what Pam means about the speed difference and starting off quickly. One thing that helps me in that transition is to take short quick strides and not be too concerned about my speed. i.e. have my run cadence at like 93-96 (whereas my normal is right around 90). This helps get me into it and surprisingly I am usually moving along at a pretty good pace. As things move on, I loosen up and my stride lenght stretches out and my stride rate gets back down to 90.

Another thing I have heard is spin at a higher cadence the last mile or so ( for me normal is 90-96 so bump it up over 100) and just stretch out the calves and glutes a little bit in some areas where you can coast)

Way to go with the race!! I remember being way tired for a couple of days after my first one.  As you train more, build a bigger base, go longer, some of that changes.  But all in all, it is a good tired. 

Once, fantastic job.  - When you are recovered, it sounds like more time on the bike is in order

Good luck to everyone racing this weekend (I think it is only Pam) and to everyone else have a great training weekend and don't eat too much stuff that isn't supposed to be green.

Aerobars would help, but you can race well without them.  I did a sprint last year on a borrowed road bike and realized how much I would have liked to have them.  Pam is right, the first answer is ride lots on what you have, she started on a mountain bike, I started on a cross bike (touring frame with mountain components). 

You have put a lot of time into your swim and that is fantastic.  If the time is available, I would recommend trying to ride at least 3 time a week, 2 rides of about 45 minutes to an hour and one ride that starts at 90 minutes, then for 3 weeks, lengthen the long ride by about 15 minutes.  The 4th week, take it back to 2 hours and then do the same again.  This "long" ride isn't about racing or anything else, just increasing time in the saddle.  This should be a comfortable "zone 2 effort or about 75% of maximum HR.

  On the shorter rides, you could incorporate intervals, but I would just use those as more saddle time for the first month.  As you feel it, you could pick up the pace, or do 15 minute warmup, 15 minute solid pace then 15 minute cool down.

I have heard it said, you build endurance on the bike - it is much easier on the body then running.  two seasons ago, I took that to heart, I did an oly and I think my long run was 7.5 miles.   I did run 3 to 4 times a week, but usually 5-9k .  I built my endurance on the bike and other than a century early in the year, most of my rides were a 2 hr max (what I could fit in during afternoon nap times)

So, keep up the swimming, add more time in the saddle - technique and drills can come later, and maintain your run.  Your times will drop.