Prof40's group CLOSED (Page 4)

mck35,

I have some real life action-research data for your question. I rode 2 hours 20 minutes hard yesterday, and then ran five miles today. It was a terrible run--my worst in weeks. I have taken every Sunday off as my one day off per week until yesterday (I took Friday this week) and always had great Monday runs. I usually run two days after a bike with a swim in between, or run after an easy bike. My legs were totally shot, which made everything else (like breathing and not dying) harder. Plus, it was 81 degrees today--two weeks ago I did the same run in 30 degrees. It felt like it was over 100 to me.

I'm totally fearing the 13.1 after a 56 mile bike. The more I train, the more those numbers seem beyond me.

mck35,

For what it's worth, I am no expert, but a person I know who has done several 70.3s said don't worry too much about transitions in your first couple triathlons--practice to be as fast as you can, but also understand that a little extra transition time may make a faster run time due to a short rest after the bike. He said in his fastest triathlon ever he actually took an extra two minutes to sit down and stretch out his back and legs and then was very fast and comfortable on the run and avoided more of the pain than usual.

David, 

I do have faith. I just mean the 56/13.1 numbers make me a realist, as either one of those right now by themselves would kill me. I'm surprised, frankly, at how hard 40 miles on the bike is. Most people talk about it like it's easy--"Oh, I warm up for about 30/40 miles and then start time trialing on my next 40." Or "it's hard to stay in aero position after 60 or 70 miles." It's hard for me to keep from crying like a baby and dying after 40 miles right now. I'd need a wheelchair after 56, not a 13 mile run. I will get there, I know, if I keep myself from serious injury. I'm disciplined to a fault, so I'm not worried, I just have my eyes-wide-open. I do want to keep this fun, though. That's been hard the last few weeks enjoying training. 

Boilermaker, 

The spit in the Aqua Sphere mask/goggles worked perfectly. I swam 2500 this morning continuous--no fogging! That's the first time I've gotten past 10 minutes without fog. I wanted to swim 3000 but I had this little thing called work. (By the way, I assume you went to Purdue (Boilermaker) and don't work for a steamboat company--thanks for knocking my Huskies out of the sweet 16).  

Everyone,

Do you all have aero bikes? I don't. I figured I'd get through my first tri-season on my road bike before dropping 3Gs. I've also had back issues since college and wonder about the position. I do like the idea of cutting any time I can off the bike.

Train hard.
Greg

Bike:  I just have a road bike.  I was thinking about getting aerobars, but I just think it would be a waste of money right now.  Even though every once in a while I just skim through the Jamis bikes website and look at their TT bikes, lol.

I did upgrade my components, and it made a huge difference.  I know the average speeds from my long rides isnt too high, but I think a lot of that is due to stopping at lights, intersections, that kind of thing.  I definitely felt faster with the newer, lighter parts.

Conservative
400 m swim - 7 minutes
14.7 mile bike - 43:50
4.1 mile run - 37 minutes
 =  1:27

Super Perfect 
400 m swim - 6:30
14.7 bike - 40
4.1 run - 35
= 1:21.30 

Great responses from everyone, and we have some serious goals here. This is an awesome group!

Transition ease comes with practice, and I'm still working out kinks to make mine faster. Yesterday, as I was driving, I started visualizing my swim to bike transition. Jogging to my bike, pulling on my shoes, my helmet, gloves, race number. Unconsciously, my breathing rate increased and I had to tell myself it was just a drill.

What can I say, I'm a geek.

It's worthwhile to practice them. So some day when you're bored, and alone, lay out your stuff and imagine coming out of the water and pulling on your bike clothes. If you want to really go for it, start off in your wetsuit. And if you do let your spouse/sig other watch, just obey the one set rule --- no video!

Actually, pulling off a wetsuit can be harder than it looks, as you don't want to gouge it with your fingernails. It would be worth it to try pulling it off quickly a few times and ingrain the habit of immediately shoving it into your bag instead of letting it just drop with your gear.

Buy a race belt for your number. They're cheap -- about $7 - $10, and more convenient than pinning your number onto your shirt. You wear your number on your back for the bike, and then just slide the number around to your front for the run.

Good question about back-to-back long days. At this point, do what's good for you. Since I only have time for the long distances on weekends, I shoot for the long ride on Saturday and the long run on Sunday. Once you start your training plan, I'd schedule them according to the plan. But monitor how you're feeling. If you're getting too sore, i.e., hurt, alter the schedule.

Distances. Ah, distances. Face it, all races are challenging, no matter the distance, because you always have a goal for a race. And I've heard those guys talk about biking 50 miles in a day as if it was easy, too. But then I rode with them. We stopped at 10 to stretch, then at 25 at a 7/11 to buy Gatorade, then at 40 to rest a bit, etc. It took us all day. So ignore them. Ride for you, in whatever position you want, at whatever pace you want. Right now, you're working on your base. Speed and aero and the rest comes later.

That being said, I do have a tri bike and I do train in aero position and I do try to hit the gas for some long stretches. But not yet this season. Heck, it finally was nice enough to get my bike outside a few days ago, and my longest ride to date is something like 12 miles. (Hours on the trainer or spin classes do count, by the way, for your logs. But there is a difference between riding in your basement watching tv and being out on the road.)

So, here's my advice: keep your eyes open, respect the distances, but don't let a race intimidate you.

Speaking of intimidation and creepy avatars, here's a swim start training clip:
http://www.youtube.com/watch?v=U_6tOzt-nfM

You don't need to buy a bike, by the way. Any bike will do just fine. I did my first 1/2 on a mountain bike (which is now illegal, I think.) Use what equipment you have and have fun. If you get hooked, you can buy a ton of stuff in the fall at 50% off.

I have been out of town for a bit and busy as heck. Just got back online today, with a chance to read this stuff again.
Here are my goals..


KC Tri Sprint May 31st

Conservative

Swim 820 yards - 25 min
Bike 12.4 miles - 57 min
Run 3.1 miles  -  27 min

Best

Swim 820 yards - 22 min
Bike 12.4 miles - 50 min
Run 3.1 miles  -  24 min

The swim is still got me worried.. Should be fun anyway. I know I can make it..

kris

Here are my goals for my August 2 70.3 (my other race/races will be practice only where I will push it hard, but expect just to learn):

Conservative: Finish/survive/don't quit

Moderate:   1.2mile swim: 37 minutes; 56 mile bike: 3:30; 13.1 mile run 2:10 =6:17

Dream Day:1.2 mile swim: 32 minutes; 56 mile bike 3 hours; 13.1 mile run 2 hours =5:32

I don't expect too much out of my run at this point, not to be a pessimist, but if I can run a 13.1 after the bike I will be so happy. But my run goal may be able to be bumped up by August. It averages 95 degrees in Spokane in August and heat turns me into a wimp fast. I had a great ride to work this morning--my legs are back and I could push 18-19mph for 40 minutes. It is hard to find a ride without stops and lights. I'm going to try to find one for Saturday morning.