tri808's Spring Pot Luck (CLOSED) (Page 40)

Way to go Hamlet nice run

double post

Wondering if any of you can help:

I rode 59 miles Friday and the last 10 were brutal.  My cardio felt fine and so did everything else, but my hip flexors (i'm guessing that's the one b/c i dont know muscles) tightened up.  Any idea on cause?

-w

Tightened up as in the beggining stages of cramping?  How many 50+ rides have you done recently?  Were you riding in aero position most of the time?

Got in a little over 4 miles running at lunch.  Felt good...started using a HRM again (old one broke, and finally sent it in to get it replaced under warranty) and was pleased to see my HR around 137...where I was closer to 148 for the same speed run on the treadmill last year.

Going for an OWS after work.  There's a nice 2k meter out and back that I haven't done in a while.  Last time I did it was almost a year ago...and I think my best time was around 43 minutes.  Wondering if I can go under 40 now.  We'll see.

I've only ever done 3 rides over 50 now... and no, I was with a group of roadies, so i was actually upright most of the time... all i know is, there's no way I would have been able to even jog 13 miles after.  So, needless to say, I'm a little worried about my HIM... but, I'm planning on getting 3 or 4 more long rides (in the 50 range) in before the race.  So, hopefully I can build bike fitness!

So I finally got my butt in the open water after work.  First time since my last tri in July, and first time in training since April of last year.  Holy crap...I had no idea it was that long.

So I did a popular 1k meter down and back (2k total).  The last time I did it in April (which was my PB), it took me 43:48.  21:05 going down with the current and 22:43 coming back against it.  The first time I did it was closer to 48:00

Today, it took me 39:05.  19:05 going down, and 20:00 coming back.  After about 1200k meters, I was in the zone...and I actually had to remind myself to push harder because my effort level felt too easy.  And when I pushed it...I wasn't gassing out like I normally would in the pool.  It was really weird.

So not only did my time improve, but the gap between the two legs has dropped (from 1:38 to 0:55)...meaning I'm not fading as much either.  I actually finished feeling like I could go another 1k no problem.

I also reminded myself how much I actually like OWS.  I honestly was getting sick of pool workouts.  The monotony of turning every 25 yards was getting irritating...so I'm going to try and make it out for an OWS at least once a week now that the sun stays up long enough so I don't have to swim in the dark after work. 

How did your other 2 50 mile rides compare?  Were they also with the same roadie group, where you were upright most of the time?

2 things come to mind for me.

1.  Pacing.  If you're riding with a strong group, you might have been pushing harder than you should have been.  There's a lot of motivation to stay with the group...but that might have pushed you past your limits...so it may not be that you can't handle 50 miles...maybe you just can't handle that pace.

2.  If you were sitting upright the whole time...that could play a factor.  Your tri bike is meant to be ridden in aero...and I'm sure you were fit that way.  I know I have a hard time riding 40+ miles on my tri bike if I'm sitting up most of the time.  That could be why your hip area was uncomfortable.

What I would do for your next long ride is go solo...and ride the way you would (as far as pacing and in aero position) as you would for your HIM race.  Then see how you feel after.

Nice work on the 2K swim.  This is what I am most worried about for my first tri.  I have never really swam in the open water.  I hope to try and get atleast 1 OWS in before the race, but all of the water around here is so cold until the summer, it is going to be difficult.

I also agree about the pool swimming, but what else can we do.

anybody know anything about the puma faas 250?

they caught my eye....

wow...that's a pretty long brick.  How did your hips feel?

Will, that is definitely a long brick.  I am sure your going to be fine for the HIM coming up.  I may do a HIM next year and I wonder what kind of success you're going to have......so I am watching you.  I'll have another couple of Oly's under my belt by then and I hope that will help my training.

Kirk, I am not going to be any help on the bike issue but it sounds like you are headed in the right direction by getting on the roadie.  I imagine the mountain to road bike switch would had to have been pretty tough.  I'll stick to my road bike exclusively.

Norma, you might be able to find out the water temps in the area pretty soon.  in Indiana we have a website that covers all the larger lakes in the state and they give all sorts of info about them.  I swam without a suit in 74 degree water and, after the shock I was alright.

I did a tempo run for the first time since October tonight.  I couldn't decide whether I should do a 2 mile or 3 mile tempo. While I was out I decided for the longer distance and run 3 miles at a 7:05-7:10 pace.  I am hoping to use these upcoming tempo runs to get ready for another HM PR.  My goal for my next HM is a 1:35:00 or maybe a little better than that.  If I am successful for this race it will be a 3 minute improvement from last years HM.  I hope to get my tempo runs from 3 miles to 5-6 miles but that might be a little aggressive because I have only about 6 solid training weeks before the race taper.

Did you check the wheel to brake gap. Maybe your wheels are not true so they are grabbing the wheel making it seem jerky? Just a shot in the dark, can you explain it better.

Looks like everyone is doing well.

I got in a 6.5 mile run this morning, and while it wasn't hard, it wasn't as easy as I expected it to be.  I'm probably going to take it easy on the bike this afternoon for the most part...but maybe throw in a hard 5 minute and 1 minute test just to see where my short term power numbers are these days. 

My CAAD10 is being built up tonight.  Hoping to pick it up tomorrow night to test it out Saturday.  If all goes well, I'll sign up for a hill climb time trial on April 3rd.  It's only 5 miles, but about 1400 feet of climbing.

First tri of the season is also this Sunday.  Wow...came up pretty fast.  Not really focusing on it, just trying to gauge where I'm at right now.  Hopefully the winds will calm down.  We're under a high wind warning right now with steady 15-30 mph, and gusts to 55.  It's supposed to calm down to 10-20 by Sunday.

It sounds like you could have a pretty challenging race this weekend of the winds are that high.  It's windy much of the time here in northern Indiana and I have learned to ride in it but I hate it every time I have to do it. 

I had to rush a swim tonight and ended 500 yards short of my desired distance because the lanes closed 45 minutes after I got there.  My main set was 2x500 and I feel like I nailed them decent at a moderately hard pace.  I checked the time on the clock with about 100 yards left and again with 25 left and knew if I hit it a bit harder for the final 25 I cold hit the wall at about 7:20.  I was dead on 7:20 when I touched.  This is significant for me because my last TT was 7:16 on Dec. 18 but I knew it wasn't really accurate because I had done several hard sets prior to trying to do the TT. 

Anyway, my goal was to be at or below 7:00 for my next TT which I intend to do mid April or early May, just a month or less out from my first tri of the season.  I am kinda stoked right now thinking about what my time might be.  When I do my next TT I want to have my daughter pace me so I will make sure I am challenged and not start backing off when I start to get tired.

wow...that's some serious climbing.

I just entered a 4 mile uphill TT.  About 1400 feet of climbing for that race...so not quite as steep as your section of riding.  Race is on April 3rd.

I couldn't believe how steep it was, if I was to do a lot more climbing like that I would want better gearing my cadence was a lot lower then I like to do.

Good Luck on your race I'm sure you do great.