Cadreamer's Group - FULL (Page 4)

So - questions for the week.

(1) Is everyone signed up for their race yet?  Whatever race it is - have you actually paid for it yet, or are you still on the fence?

(2) What's your most burning question so far?  Let's see if we can help each other out!

(3) Goals for this week...

As for me - last week was a sort of PMS/monthly thing AND I was having a pity party for myself.  Why?  Cause the race I did I look so DANG FAT!  Now, I'm losing weight, and I feel a lot skinnier (clothes fitting better/getting loose and etc.) but man, I look awful in pics.  I would have been fine if I just hadn't looked at them... *sigh*

So, anyway got over it finally...  I have to always keep reminding myself that I don't do this to be fast - I do it cause it's fun and cause it makes me fit and I feel really good when I'm training.

My Goals:
3x swim/bike/run.
This is going to be easy cause I've got an Olympic distance Tri coming up this weekend - so really it's only 2x swim/bike/run plus the race.  This is my first Olympic distance this year.

I REALLY want to beat my best Oly time of 3:56 - so my time goal is 3:50.  Hopefully, I can do this. 

What is interesting is I make a time goal and then usually I come in just over it.  Last tri, my goal was 3:00, and I came in at 3:01.  So, if I make the goal 3:50 and keep telling myself that - I'm hoping for 3:51 or 3:52 - so I can say I beat my time of 3:56.

CONGRATS!  Just getting out there and doing it is a big step.  Next time it will be easier.  Your plan looks great (and very detailed) don't be afraid to change things around if you need to.  

Q1 ~ yes my race is August 19th and paid for!

Q2 ~ Bike question, they say I have to have a repair kit for my bike, what is in that?

Q3 ~ Weekly goals

1. run 3 days @ 2.04 miles ea.
2. bike 2 days @ 6.75 miles ea.
3. swim 2 days @ 500 meters ea.

Sounds like everyone is doing ok so far - if you haven't posted yet this week, please drop in and say hello!

Runningshorts - Bike Repair Kit - Usually this would consist of a tube, CO2 cartridge(s) and holder, and the little doohickey things that you need to get your tire off your rim.  Put all of that in your under the seat bag (or somewhere else on the bike)  What you want is the stuff that you would need to fix a flat.  Of course, you can get all exciting with other tools and esoteric stuff if you want, but basic flat repair is what they are talking about.  Of course, you should also know HOW to change your flat tire, cause it's not going to do you much good if you don't know how to use it. 

Robbkoz - Transition - Usually there is only one transition area.  You swim, run barefoot into transition, bike, come back into transition, then run.  There are two types of bike racks that I've seen.  One kind is tall - and you hang your bike by the seat (or handlebars, but the seat is a lot easier.) See pic.

The other kind is flat on the ground, and you just roll your bike into it and it holds the back wheel.  When you're finished biking, roll it in by the front wheel - saves a few seconds.

You put all your stuff on the ground by your bike (or under your bike).  Keep it small - cause other people are going to come in and want to put their stuff somewhere too.  Bring a towel to lay on the ground that you can put your stuff on.  If you have an assigned transition spot, it's easy - that's where you put your stuff.  If you don't, it's first come first served, you just want to get a spot that works well for you.  Usually on the end of the rack close to the bike entrance or run exit is good.

Get there early enough to set up and know exactly where the exits/entrances are.  Some triathlons you exit and enter through the same spot, but in many triathlons the swim/bike/run entrance and exits are different.  Basic things to know.  Pu t your helmet on all the way (buckled) in T1.  Don't ride your bike in the transition area, the area to get on/off your bike will be clearly marked and there will be volunteers there yelling at you as well.

My last tri was laid out something like this (the transition area was square shaped): Swim started down at the lake.  Out of the swim, up the boat ramp into T1 (swim entrance at bottom of square).  Go to bike, put on shoes, sunglasses, helmet grab bike and out of T1 (bike exit at upper left)  Get on bike - ride.  Finish riding, ride back around transition area, dismount at dismount line and back into transition at the same spot as the swim entrance.  Run with bike to rack, take off bike stuff, put on run stuff, and out on the run (exit at the top of the square).  Finish the run across the finish line.

So basically, there were 3 exits/entrances.  Swim entrance, bike exit, bike entrance (same as swim entrance) and run exit.  Very clearly marked and obvious, but always make sure you know where to go.

There may also be racks/areas that are reserved for tri-clubs or sponsors, etc.  Of course, do not rack your stuff there if you are not part of that group.  That's about all I can think of right now - if that didn't give you what you wanted please post again.

Gonnatrione - I hear you on the work schedule - and BUMMER on falling - hope you are feeling better.  If you can't do your regular workouts - this might be a good time to try something new for a few days and see how it feels...

Sealiongirl - I know ALL about stress eating and bad foods...  Something that really helps me is to reward myself with something that is NOT food but that feels really good.  After all, usually if you are stress eating it is because it is a way to make yourself feel better.  Eating is comforting and pleasurable after all.  So do something for yourself that makes you feel better without adding in all those calories.  Some of my favorites:  Snuggling up with a good book, taking a long hot shower, getting a massage, smelling roses.  Put a list together of things that work for you (and that are peaceful and relaxing) and then do one of those things instead - see if that helps.  And, be kind to yourself - it's easy to get stressed, eat, and then be even more stressed cause you're yelling at yourself.

Answers for the week.

(1) Is everyone signed up for their race yet?  Whatever race it is - have you actually paid for it yet, or are you still on the fence?

A: I just registered before replying (love the gentle push you gave me)

(2) What's your most burning question so far?  Let's see if we can help each other out!

A: Is there anything I can do outside the pool to improve my swim?

(3) Goals for this week...

A: My only goal for the week is to get moving again.  I haven't put four days of exercise together in a month!!  Don't know what's wrong, but I'm trying to fix it anyway.

(1) Signed up for first OWS ever (6/16) and first Sprint Tri ever (6/23).  Have a Sprint tri in August that I want to do, but haven't signed up for, yet.

(2) Don't think I have any questions...

(3) Goals for this rest of this week...

Thursday:  2 mile run

Friday:  1400 swim & bike to work

Saturday:  10 mile bike/1 mile run BRICK

Dana - Welcome!!!   How fun for your daughter to be able to join you when you run!  That's awesome!

Shellee - Good luck this weekend beating 3:56!!!  You can do it!!!

Welcome to the group Dana!

 Dana & Sealiongirl ~ I can relate to both of you too! Used to play field hockey for a division 1 school and had a killer body...all lean, the kind when other players ran into me they bounce off. Now if that happened I think they would lose an arm in my belly!

 Trying to get that old body back, or at least some of it.

Hope everyone is having a good workout week.

Cadreamer, thanks for the info about the bike repair kit. I know if I didn't have some knowledge of it before I walked into my LBS, they would try and sell me stuff I don't need. Now I just need to learn how to change the tire.

Halfdome - I don't know all that much about bike headlights - sounds like a great question to post on the main forum and get some info.

Getnfit - The only out of pool thing that I've found helpful is to kinda visualize the stroke path and work on it out of the water.  Everything else, you really do have to get wet.  Well, unless you want to buy one of those swim trainers, but they are way expensive...

As for me - I am probably not going to make my 3x per week goal as I'm fighting a bit of a cold.  I was supposed to go swimming this morning but woke up with a sore throat so I opted to stay in bed.  I'd rather feel good going into my race this weekend...  I'm going to try again to swim tomorrow.

For those who are doing a tri this weekend (or shortly in the future)...

Today's Topic: OW Swimming

OW swimming is a completely different animal than swimming in the pool.  No blue water.  No lane lines.  No walls.  You may either find this a freeing experience (congratulations, you may now stop reading and go jump in a lake) or a completely terrifying one (read on) or somewhere in the middle.

Here are my tips to be a successful OW swimmer.

(1) If at ALL possible get in the water before you start your race.  Usually the water is colder, which takes a little getting used to (you should have seen me wading in about an inch at a time at my OW swim June 2nd) plus getting your face in the water.  Yeah.  I usually wade in slowly, hyperventilate for a few minutes cause the water is COLD, start swimming with my head all the way out of the water (yes we are talking doggie paddle or breast stroke here) and then finally take the plunge and get my face wet.  Once you've managed to get your face wet swim a bit just getting used to the water and the water temp.  (IMO, many of the panic attacks reported on this site could be averted by someone who got into the water BEFORE the race started and got used to it.)

(2) Make sure you know where the course actually GOES.  Nothing worse than swimming where you though you were supposed to only to find yourself heading off into the middle of the lake (or Antartica).

(3) If you haven't swum in a pack before, WAIT at the back til all the water polo people have taken off and then follow after.  Trust me, there will be plenty of time later to get into the thick of things.  If you are still nervous, swim to the outside a bit, this will give you clear water and you won't have to worry about being swam over by the wave behind you.  (BTW, Masters OW swims are MUCH more polite than triathlons - if you swim masters check out the OW swims they do and try and do one or two...)

(4) Figure out what you want to sight on to keep yourself straight in the water.  The buoys are fine, but sometimes hard to see.  You can sight on a landmark, the other swimmers, a boat (although make sure it's not going to move on you...)  Sighting technique is to swim 6-10 strokes (depending if you swim straight or not) and then look FORWARD after (or before) your breath to see where you are and make corrections.  PRACTICE this in the pool - much easier to get used to the feel of it (although your pool pals might look at you weird and put you into one of those pet peeve threads...)  Ideally, you should only have your eyes out of the water to see in front of you, but I always end up having my whole head out - haven't been able to do the eyes only periscope trick yet.

(5) IF there is a current/waves or other added complications, make sure you are there for the pre-race talk.  RD's are usually very good and will give you VERY good info about where you should go/swim/sight etc.  Pay attention, they are there to make sure you have a great race experience.

Most of all, enjoy yourself!

Thanks for the info on OW Swim. I've been worried about this because I don't think I'll be able to practice it before the tri.

 This weeks goals, and I'm worried about meeting all of them because I'm suppose to go to Michigan for a mini vacation (Thur - Sun).

1. run 3 days @ 2.25 mi ea
2. bike 2 days @ 7.76 mi ea
3. swim 2 days @ 600 m ea

Hi Everyone,

CADreamer - thanks for the OW swim info, good food for thought before I get out there for my first swim.  I'll prob do one sometime over the next month; the LA tri-club offers OW group swims for beginners every weekend--I really wanna do it.  Only thing: I'm afraid of sharks!!!

Sealiongirl: great to meet you on Thursday!

Last week I got all accomplished except for 1 planned run.  Oh well.  This week:

Mon - rest; Tues - 35 min bike, 15 min weights; Wed - 20 min run; Thu - 30 min bike, 30 min weights; Fri - 20 min run; Sat - 25 min swim, 35 min run; Sun - 20 min swim, 50 min bike.  Again, this per the 16 wk supersprint program I'm in...tomorrow starts day 1, week 4.

Also, not sure if I posted it here or not, but for my bday next week, I signed myself up for a 5 week fitness boot camp!  Yay!

Have a great week everyone!

Dana