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2014-03-02 3:49 PM
in reply to: brigby1

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by brigby1

Originally posted by ligersandtions

I did a long ride (along the Galveston 70.3 course) this morning, followed by a short run to gauge how the bike pacing was.  Honestly, I planned to push the bike a bit more than I would for a race, so I was expecting to suffer a bit more on the run, but it was actually reasonable.  I do think NP of 83% (with a 1.05 VI) is a bit excessive, but I don't think it's too far off where I'll be targeting for St. George.  The high VI is on purpose given that I'll probably have a bit of that on a very hilly course at SG.

 

I've been riding for just over two years now and I got my first flat ever today (of course it had to be on the rear!).  Thankfully I've practiced changing tires and tubes in the past, so it really wasn't a big deal.  I even remembered to check the inside of the tire for any sharp objects....and found that was, indeed, the cause of the flat.  I considered turning back and heading home at that point as I only had the one spare tire.

How many spares do you carry?  And if you used the last of your spares, would you continue on your ride?

Good to know you can fix it!

1 spare and 1 patch kit (multiple patches in there). I'd like 2 spares if I can figure out how to fit them. I've had to continue on with the ride. Did call for a ride once as the tire was slashed pretty well. Wasn't sure the dollar trick would hold up for 40 miles or so with that one.

BE GLAD it was your rear tire - slightly more difficult (and messy) to fix, but often much more pleasant than the results of a front flat at speed. I flatted today as well, first one of my own since a 2011 race. Although yesterday I did notice the rear tire on my road bike is flat since my last ride, so I have to replace that one as well.

I carry 2 spares (one for me and one for you), 3 Co2s (two zip tied under the rails of my seat) and a patch kit also. 

Once I am down to the patch kit I am headed for home.

FWIW my flat today was caused by the tire coming unseated from the rim bead and the tube blew out between the tire and the rim. It locked the rear wheel up but didn't blow out until I was stopped and trying to get it unstuck from the frame. Happened right at the valve stem, which is ALWAYS installer error. Tires were installed by the LBS but I should be smart enough to check their work especially when it comes to tires. I didn't, so bad on me.



2014-03-02 3:50 PM
in reply to: ligersandtions

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Elite
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Subject: RE: SBR Utopia ---- Permanently OPEN!!

I usually have two spares but it depends on how diligent I am at replacing one if I do get a flat.  I double flatted once last year when I only had one spare, fortunately only about 5k from home so I got a quick pickup.  I was already on my way back home when I got the first flat that day so no real decision as to whether or not to continue.  If I had to make a decision, it would depend on my confidence that I would be able to call for a pickup or not.  ie. If I knew my wife was somewhere that would make it tricky for her to get me then I would probably head back home and reload the supplies and then go back out.

Nice work on the bike and transition run.  I did a few of those shortly before each of my HIMs using pretty much the same protocol that Shane described in the power group thread.  I found it very confidence building to be able to pull it off.

2014-03-02 3:57 PM
in reply to: brigby1

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

Nice work today, everyone. For me it was 2:30 total on the bike with 3x20' mixed in @ 90%, 90%, & 93%. I warmed up well with JT then basically did 20 minutes on, and then recovering back to her plus a little chat gave me 4:1 interval to rest. The second recovery was more like 2:1 as we just tooled along chatting and enjoying the day longer than we were supposed to, so I hit the last interval a little harder than I should have. Lovely, lovely day here.

2014-03-02 5:40 PM
in reply to: axteraa

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

Sounds like I should get (and learn to use) a patch kit.  Where does everyone carry their spare tires?  I have a saddle bag that I've been using (not very aero, I know) and it has room for one tire, levers, my phone, and my keys....or two tires, probably levers, but no phone or keys.  Phone and keys are non-negotiable, so I need to find a place to put another tire.  I think people tape them under the saddle?

My rationale for continuing my ride was that I had a phone with me and was in a touristy enough area that I could call a cab to come pick me up if I needed to....plus, I'd had a sizable enough breakfast to fuel a good ride and nutrition on the bike, so I didn't want to waste that :P

2014-03-02 5:58 PM
in reply to: ligersandtions

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

I've got two tubes, two levers, co2 chuck and some cash in one of these.

CO2 cartridges are taped up under the saddle.  I have a Darkspeedworks bag on the top tube and between that and back pockets of my jersey I store keys, phone, food etc. 

2014-03-02 8:41 PM
in reply to: axteraa

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Seattle
Subject: RE: SBR Utopia ---- Permanently OPEN!!
17 mile easy long run in the collllld rain today. It was followed by a triple IPA and I made some David Chang style ginger scallion noodles that helped.


2014-03-02 10:10 PM
in reply to: axteraa

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Seattle
Subject: RE: SBR Utopia ---- Permanently OPEN!!
Originally posted by axteraa

1:20 / 16k run for me today.  We got some more snow overnight so I had to go run out on the shoulder of the highway where they actually use salt on the roads so I could have some bare pavement.  We also had the dogs out for some snow-shoeing in the fresh snow.  That's always fun but the little one has a hard time in the deeper stuff. 

Note that my definition of a highway is a road with an 6-8 foot shoulder, not a real highway.  lol

yikes! Nice work. I'm guessing it was too deep to run on the in groomed stuff?
2014-03-02 10:19 PM
in reply to: 0

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

So, I think we've had this conversation before, sorta. Swapped Saturday and Sunday because it was going to rain Saturday. I course, Saturday was dry. Started the ride this morning a little wet but drying up. Plan was a 20 minute warmup and a main set of 4 x power that I should easily be able to hit. Today I just didn't have it and I was having a really hard time hitting the power. The saddle hurt. Lower back hurt. Things not going well. The. The rain hit and I got dumped on. And dumped on. Bailed after two reps and headed for home.

I know it's just one ride but I haven't failed a workou in a while. Plus I've had two rides since the fit update and they have both not gone well, and I've come off the bike sore and barely able to hold aero. Hopefully just a byproduct of being of the bike for a couple weeks. I hope. Trainer rides have gone well but over an hour outside and I start having issues



Edited by ChrisM 2014-03-02 10:53 PM
2014-03-03 6:08 AM
in reply to: Asalzwed

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by Asalzwed
Originally posted by axteraa

1:20 / 16k run for me today.  We got some more snow overnight so I had to go run out on the shoulder of the highway where they actually use salt on the roads so I could have some bare pavement.  We also had the dogs out for some snow-shoeing in the fresh snow.  That's always fun but the little one has a hard time in the deeper stuff. 

Note that my definition of a highway is a road with an 6-8 foot shoulder, not a real highway.  lol

yikes! Nice work. I'm guessing it was too deep to run on the in groomed stuff?

No, not deep but I would have had to wear Yaktrax because there would have been some snow and some ice.  I don't mind wearing them for shorter runs but once it starts getting near an hour or longer they get annoying and hard on the feet.

2014-03-03 6:11 AM
in reply to: axteraa

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Subject: RE: SBR Utopia ---- Permanently OPEN!!

20 x 200 on 3:00, double descend 1 - 4 & 1 - 5 in the pool this morning.  

Supposed to run this afternoon too but temps with the windchill are barely above -20C so we'll have to see about that.

2014-03-03 7:38 AM
in reply to: ChrisM

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2014-03-03 7:38 AM
in reply to: Fred D

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2014-03-03 8:31 AM
in reply to: Fred D

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Houston, Texas
Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by Fred D

Originally posted by ChrisM

So, I think we've had this conversation before, sorta. Swapped Saturday and Sunday because it was going to rain Saturday. I course, Saturday was dry. Started the ride this morning a little wet but drying up. Plan was a 20 minute warmup and a main set of 4 x power that I should easily be able to hit. Today I just didn't have it and I was having a really hard time hitting the power. The saddle hurt. Lower back hurt. Things not going well. The. The rain hit and I got dumped on. And dumped on. Bailed after two reps and headed for home.

I know it's just one ride but I haven't failed a workou in a while. Plus I've had two rides since the fit update and they have both not gone well, and I've come off the bike sore and barely able to hold aero. Hopefully just a byproduct of being of the bike for a couple weeks. I hope. Trainer rides have gone well but over an hour outside and I start having issues

Brush it off. I have bad workouts from time to time.

You need to be like an NFL CB.... if you get burned deep on one play, forget it and get ready for the next play.

I have to agree with Fred.  I had a massive failure for my last 20' test and was really upset about it.  I basically took a full day to be irritated and beat myself up about it, and then the next day was a new day and it was time to forget about it.  I've always been of the opinion that you have to take time to be frustrated / annoyed / sad about something, and then let the next day be a new one where you forget about all the old stuff.

That said, the fit issues potentially sound like something that needs addressing.  It could be a byproduct of you having been off the bike for a couple weeks while you were on vacation....plus the fact that you're still adjusting to the new position.  So maybe give it a few more rides (in decent weather).

Have you been doing outdoor rides recently?  I was stuck on the trainer only for almost two months, and have only been outside a couple times since then.  I went out for a long ride yesterday....it was really windy and I realized that my stabilizing muscles need some re-conditioning.  My lower back was hurting as well.  Think it's time to start doing some core work again, but riding outside and actually having to hold myself up should help as well.  Curious if that may have been a source of your discomfort as well.

2014-03-03 9:45 AM
in reply to: ligersandtions

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Austin, Texas
Subject: RE: SBR Utopia ---- Permanently OPEN!!

HM pace run (w/u then ~3.5+ miles at target pace) this morning to test if my HR, RPE and pace correlate as hoped.  Looks good at the moment...

Running question for the group:  

TLDR version:  Do you do a long (2 hour or more) run the weekend before a HM or start to taper say 2 weeks out?

Full background:  I have a HM in two weeks.  Just did a long run this weekend past.  Next weekend has a 2 hour run per the Higdon HM plan (which happily corresponds to my tri plan - or close enough, as the tri plan has a 2-2.5 hour run).  Do you all do a long run the weekend before a HM, or do you start the taper sooner?

It's not an A race, just the first of the season and is at the end of a "rest and test" week on my tri-schedule, so it all fits nicely.  I'm hoping to race well, given that I've put in more base this year than last at this point, but am not going to drop my swim/bike out for the taper week (although all 3 sports are at lower volume next week).  I'll likely do the long run, as my tri-plan is paramount, but wondering how you all "typically" approach a "B+"  level HM during training (or standalone).

Thanks!

Matt

2014-03-03 9:48 AM
in reply to: 0

Elite
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PEI, Canada
Subject: RE: SBR Utopia ---- Permanently OPEN!!

Shane had me do a 1:45 run the weekend before my HM last weekend.

ETA: the 1:45 was the longest run I had done in the last 3 months.



Edited by axteraa 2014-03-03 9:49 AM
2014-03-03 10:10 AM
in reply to: axteraa

Subject: RE: SBR Utopia ---- Permanently OPEN!!

Second TT in the books.  Pretty happy with my placing and not crashing.  Will want to discuss the power data later.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=511876

http://www.strava.com/activities/117479459



2014-03-03 12:14 PM
in reply to: mcmanusclan5

Seattle
Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by mcmanusclan5

HM pace run (w/u then ~3.5+ miles at target pace) this morning to test if my HR, RPE and pace correlate as hoped.  Looks good at the moment...

Running question for the group:  

TLDR version:  Do you do a long (2 hour or more) run the weekend before a HM or start to taper say 2 weeks out?

Full background:  I have a HM in two weeks.  Just did a long run this weekend past.  Next weekend has a 2 hour run per the Higdon HM plan (which happily corresponds to my tri plan - or close enough, as the tri plan has a 2-2.5 hour run).  Do you all do a long run the weekend before a HM, or do you start the taper sooner?

It's not an A race, just the first of the season and is at the end of a "rest and test" week on my tri-schedule, so it all fits nicely.  I'm hoping to race well, given that I've put in more base this year than last at this point, but am not going to drop my swim/bike out for the taper week (although all 3 sports are at lower volume next week).  I'll likely do the long run, as my tri-plan is paramount, but wondering how you all "typically" approach a "B+"  level HM during training (or standalone).

Thanks!

Matt

Yes, I absolutely do a long run the weekend before. ESPECIALLY since it's not an A race. The only caveat being, that if you tend to not recover very quickly from them. 

2014-03-03 12:32 PM
in reply to: Fred D

Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by Fred D

45' run for me this am in the books.

 

30' for me

2014-03-03 12:33 PM
in reply to: ligersandtions

Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by ligersandtions

Originally posted by Fred D

Originally posted by ChrisM

So, I think we've had this conversation before, sorta. Swapped Saturday and Sunday because it was going to rain Saturday. I course, Saturday was dry. Started the ride this morning a little wet but drying up. Plan was a 20 minute warmup and a main set of 4 x power that I should easily be able to hit. Today I just didn't have it and I was having a really hard time hitting the power. The saddle hurt. Lower back hurt. Things not going well. The. The rain hit and I got dumped on. And dumped on. Bailed after two reps and headed for home.

I know it's just one ride but I haven't failed a workou in a while. Plus I've had two rides since the fit update and they have both not gone well, and I've come off the bike sore and barely able to hold aero. Hopefully just a byproduct of being of the bike for a couple weeks. I hope. Trainer rides have gone well but over an hour outside and I start having issues

Brush it off. I have bad workouts from time to time.

You need to be like an NFL CB.... if you get burned deep on one play, forget it and get ready for the next play.

I have to agree with Fred.  I had a massive failure for my last 20' test and was really upset about it.  I basically took a full day to be irritated and beat myself up about it, and then the next day was a new day and it was time to forget about it.  I've always been of the opinion that you have to take time to be frustrated / annoyed / sad about something, and then let the next day be a new one where you forget about all the old stuff.

That said, the fit issues potentially sound like something that needs addressing.  It could be a byproduct of you having been off the bike for a couple weeks while you were on vacation....plus the fact that you're still adjusting to the new position.  So maybe give it a few more rides (in decent weather).

Have you been doing outdoor rides recently?  I was stuck on the trainer only for almost two months, and have only been outside a couple times since then.  I went out for a long ride yesterday....it was really windy and I realized that my stabilizing muscles need some re-conditioning.  My lower back was hurting as well.  Think it's time to start doing some core work again, but riding outside and actually having to hold myself up should help as well.  Curious if that may have been a source of your discomfort as well.

Yeah, been riding outside.  I think my lower back may already have been going before the ride.  We didn't really tweak that much in the fit, but any little thing causes changes as you know.

2014-03-03 11:50 PM
in reply to: Asalzwed

Master
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...at home in The ATL
Subject: RE: SBR Utopia ---- Permanently OPEN!!
Originally posted by Asalzwed

Originally posted by mcmanusclan5

HM pace run (w/u then ~3.5+ miles at target pace) this morning to test if my HR, RPE and pace correlate as hoped.  Looks good at the moment...

Running question for the group:  

TLDR version:  Do you do a long (2 hour or more) run the weekend before a HM or start to taper say 2 weeks out?

Full background:  I have a HM in two weeks.  Just did a long run this weekend past.  Next weekend has a 2 hour run per the Higdon HM plan (which happily corresponds to my tri plan - or close enough, as the tri plan has a 2-2.5 hour run).  Do you all do a long run the weekend before a HM, or do you start the taper sooner?

It's not an A race, just the first of the season and is at the end of a "rest and test" week on my tri-schedule, so it all fits nicely.  I'm hoping to race well, given that I've put in more base this year than last at this point, but am not going to drop my swim/bike out for the taper week (although all 3 sports are at lower volume next week).  I'll likely do the long run, as my tri-plan is paramount, but wondering how you all "typically" approach a "B+"  level HM during training (or standalone).

Thanks!

Matt

Yes, I absolutely do a long run the weekend before. ESPECIALLY since it's not an A race. The only caveat being, that if you tend to not recover very quickly from them. 

Same for me Matt, but you really have to figure out what works for you (that unfortunately means you gotta try doing it different ways and probably getting it wrong a few times here and there). The weekend before my last half I ran two hours on Saturday (that is about the longest I ever run, even when marathon training (that might go to 2:15~2:30 on occasion) and then on Sunday I did a 3 hour fairly tough group ride. And my HM WAS an "A" race. I find if I taper too soon or too much I actually get kinda flat come race day.
2014-03-04 12:20 AM
in reply to: ChrisM

Master
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...at home in The ATL
Subject: RE: SBR Utopia ---- Permanently OPEN!!
4700 SCY masters for me this morning: a fair amount of IM then finished up with a descending set of 20x100. Raced from there to the airport for a flight to Denver, then drive to Boulder. Went out for what was meant to be a little "shake the legs out" kind of walk, but they are having such freaky-nice weather here that it turned into an awesome, brisk, 8.2 mile walk out and back on the Boulder Creek Greenway. Yeah, I took my garmin, but I didn't actually WEAR it. Not that big of a geek. (I do kinda wish I had worn my HR monitor though.....)Back to ATL in the morning, then St. Croix/US Virgin Islands on Wednesday for a couple of days. Then spring break starts for us next week - woot!


2014-03-04 12:54 AM
in reply to: TankBoy

Subject: RE: SBR Utopia ---- Permanently OPEN!!

I had one of those rides today.  Couldn't get myself to get tired.  Kept pouring on the power.

Funny thing was I just planned to ride for an hour at upper Z2.  But I felt good...so I went to lower Z3...then Z3...sweet spot...threshold...then went VO2 max...all without any rest interval other than the U turns every 2 miles on my route.  Ended up doing one long 45' interval at 257 AP, 266 NP...including the last 20' at 284 AP, 289 NP.  Felt like I could have kept going.

These are one those days where I really...really...love riding.  Just too bad it wasn't during a hard group ride.

 

 

2014-03-04 6:09 AM
in reply to: Jason N

Master
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Subject: RE: SBR Utopia ---- Permanently OPEN!!
Originally posted by Jason N

I had one of those rides today.  Couldn't get myself to get tired.  Kept pouring on the power.

Funny thing was I just planned to ride for an hour at upper Z2.  But I felt good...so I went to lower Z3...then Z3...sweet spot...threshold...then went VO2 max...all without any rest interval other than the U turns every 2 miles on my route.  Ended up doing one long 45' interval at 257 AP, 266 NP...including the last 20' at 284 AP, 289 NP.  Felt like I could have kept going.

These are one those days where I really...really...love riding.  Just too bad it wasn't during a hard group ride.

 

 

Sounds like you missed the perfect opportunity to ruin it all by tossing ina transition run at the end! :^D

I love those days (I am sure we all do?) Jason. Historically for me they almost always come on training days, not race days; in fact some of my best "races" have occurred on some random Tuesday afternoon it seems. Since I have been coached I have done much better at getting those days to hit when they need to on race day, but sometimes it does take just the tiniest bit of joy out of training. Those days are the ones you live for and what keep you coming back after the bad ones. Kinda what we live for, I guess?

Anyway, nice work- Makes me want to get out and kill it!

2014-03-04 6:23 AM
in reply to: Jason N

Elite
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PEI, Canada
Subject: RE: SBR Utopia ---- Permanently OPEN!!

Originally posted by Jason N

I had one of those rides today.  Couldn't get myself to get tired.  Kept pouring on the power.

Funny thing was I just planned to ride for an hour at upper Z2.  But I felt good...so I went to lower Z3...then Z3...sweet spot...threshold...then went VO2 max...all without any rest interval other than the U turns every 2 miles on my route.  Ended up doing one long 45' interval at 257 AP, 266 NP...including the last 20' at 284 AP, 289 NP.  Felt like I could have kept going.

These are one those days where I really...really...love riding.  Just too bad it wasn't during a hard group ride.

 

I love those days!

2014-03-04 6:39 AM
in reply to: Jason N

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