Scott's Mentor Group-Closed for training. (Page 41)

Have taken the plunge and bought a road bike... going back a bit, but thanks for posting comments on bikes (few weeks ago)

@Gareth Congrats on the new bike!!

@Scott  It was really different for about the first 5 minutes and then it felt completely normal. In fact it felt so much better than where I have been riding. Really really pleased with the fit. I actually felt like I had quite a lot more power also.

@Nicole  Sure, no problem

BEFORE (you can see just how far stretched I am just to reach the hoods)

AFTER (new stem, new shoes, new saddle, saddle raised 2 cm, bars dropped 3 settings) Saddle wasn't a must but my old was torn. Picked up some Tri shoes since I was getting re-fitted anyway

Amazing what a good fit looks like, JJ ... you look so much more ready to ride in the AFTER pic. Let us know how it feels out on the road.

Ashley ... Don't keep us hanging, brother!!  How'd it go out there??

******

I decided to get started on my goal to climb better after riding the IMLP course last week. I know I'll need a lot of hill work between now and next year's race, so I may as well make hay while the sun is shining and get as many gap rides as I can before I'm forced to the trainer for the winter.

I rode 65 today, including an out/back to the top of the App Gap:
http://connect.garmin.com/activity/203972744 

I was disappointed with my pacing ... went out too hard and really cooked my legs by the top of the climb. I still had plenty of climbs for the return, and it was a long ride home.

Tim and I have started discussions about completing the  6 Gap ride later this fall. If I can season these legs, it'll be a nice way to finish the outdoor riding season. Scott ... you want in?
http://www.northeastcycling.com/six_gaps.html 

Hoping to take these tired legs on a longish run tomorrow morning.

Gareth, congrats on the new ride. You will be very happy with your decision.

JJ, congrats on the fit. I'm sure you'll be happy you did it.

Troy, my apologies on the delay of my race report. I have not been home the whole day since the race this morning.We had a birthday party, work cookout, and many erunds to run today.

What an awesome experiece! This was my third and toughest tri of all. It was my longest swim, first open water swim, and most challenging. The official results have not been posted yet so I will follow up with more details when they come out.

I'll give a quick summary. I finished the race (950 yard swim, 9.1 bike, 2.6 mile run) in 1:17. My goal was between 75 and 80 minues so I was happy. I came in 34th overall out of about 100. I am happy with that. The swim was a huge mental challenge and I'll have more thoughts on that tomorrow. The bike/run was SO hilly. I would be doing 6 mph up a hill and then 35 down the other side. It was like a roller coaster. This was a very challenging course but my favorite by far.

I'll post more when the results are posted! Great day!

Hahaha! Babies REALLY know how to crush dreams. Literally.

Seriously, though, I want to see a race report soon. You won't have the time or the mental health to write it when the twins are born.

Good luck with this next chapter in your life. Make sure you let us know how you're doing with your bleary eyed, delerious self.

Ashley,  I can't wait to hear about the official results.  Sounds like you had a good day.

Troy,  I checked out that 6 gap ride.  Holy moly that looks to be a serious ride.  I'm thinking I would like to do the VT marathon next year.  It sounds like they happen at similar times.  If not, and I have enough time to train for both, I'm seriously considering it.  I need to get my running in order.  Something I would still like to talk to you more about.  

-----------

For the last two days I have been teaching my little girl to ride a bike without the training wheels.  What a rush to see her growing up.  We are having so much fun with that time together.   

Scott, I bet that is a great feeling. I can imagine all the thoughts running through your head as she takes off on that bike. Do you wonder when she will ask for her first Cervelo? How old will she be when she wants a fit for her bike? I look forward to those days as well.

Well, here is my official report! Its long. Sit back and I hope you enjoy. The swim was in a lake. They took us on a pontoon boat out to the starting line. I was getting nervous when I lost sight of the boat ramp and we kept going. That was the first mental hurdle. Did they measure the distance correctly? We seemed VERY faar away. The starting line was a rope with noodles going across the lake. That was nice because it gave us something to hold onto instead of treading water for 5 minutes while everyone got in. Swim caps were required. This was the first time in my life I ever put on a swim cap. No problems- thoughts on taking it off come later. Shotgun went off and we started swimming. Wow…not being in a pool and following the black line is such a different experience. I had trained for the distance and knew I could physically do it but not having the wall to touch every 25 yards was a mental challenge. I could not get settled to 4 strokes every breath. I ended up breathing every two strokes and got into that pattern. I kept swimming and swimming and felt like I wasn’t going anywhere. I knew I was but the feeling did not agree. I finally saw the boat ramp dead ahead and kept pushing. By the time I crawled out of the lake and ran up the boat ramp I was whooped. My swim time was 17:06 (950 yards)! Thats a 1:48 100 so I was super excited about that time. My swim training is by far the best of my 3. That was right on target with my training but I was thrilled with that time after thinking I was taking all day to get to the ramp. I was 3^rd out of 8 in the swim. The winner in my AG beat me by a 1:47! Every race is showing me that swimming is my strength and you’ll agree when you read about my biking.

I head in to T1 jacked with excitement that I am out of the water. I am jogging for the bike and pulling of my swim cap. Well, $%&?!!! This thing won’t come off! I try to pull from the top and it is stuck to my head!!! Son of a $%&?!!! I stick my fingers under the sides and pull with all my might! Did water make this thing shrink???? Finally, with what seemed like an eternity, I got my cap off. It felt like 5 minutes but it was probably 10-20. I was pissed that I did not anticipate that. The rest of it went smooth and I recovered. Finished T1 in 1:50 which was 5^th out 8 in the AG. I would have been 1 or 2 in the T1 without the stupid cap. I learned. I will pull that thing off immediately when I get out of the water instead of standing at my bike looking like an idiot. I have no other swim cap experience to compare it to so I will assume all swim caps are very tight and shrink when exposed to water!

Here comes my podium killer- the bike. I come out of T1 and start climbing the hill. It said in my packet to put my bike in the easiet gear if I didn’t want to start the bike walking up the hill. They were right. Straight up a hill to start was brutal. The course was a roller coaster to say the least. I have told you all that I the bike is my weakest but I was determined to kick it up a notch even if it meant a slower run. I hit 36 mph at one point going down hills and 5 mph going up some hills. I did see a few people that made poor gear selections going up a hill and had to walk to the top. I never got off to walk. That would be embarrassing. I finished the 9.1 mile bike in 35:23 which is which is 15.4 mph!!!!! How slow!!!!!!!!!! I need to remember how tought this ride was. My bike time was 6^th out 8- may as well call it ‘about last’. The only thing that made me feel better was the winner in my age group finished less than 2.5 minutes ahead! Could it be everyone was a little slower? The winner of my AG averaged 16.5 mph and he was on a sweet bike! 1.1 mph difference?? The overall winner of the race averaged 19 mph and he was on a sweet ride! What could I expect? I know it whooped me and I need to improve.

T2 went smooth but slower than I expected. I had to walk down a hill and I felt like I was going to slip with my shoes on. One guy went ahead of me and he was in his socks. He was jogging down the hill. I didn’t think to get out of my shoes nor have I practiced that. No big deal- the rest of the transition went smooth. I finished in 1:07 which was 3^rd out of 8. Again, took a little longer than my last one but the dismount line to the racks and the hill added some time. The AG 1^st place transition time was 14 seconds faster. I’m okay with that. The whole thing overall went smooth but I getting worn out. I was tired and breathing heavy from a very difficult ride and swim.

I start running up the same hill the bike started on so they were tiny steps. I was exhausted but knew I had plenty left in the tank to make a good finish. Like the swim, I knew the training was there and prepared me so I knew in my head to just keep doing my thing. Well, more hills. Up and down. I
kicked it up a notch with about ½ a mile to go. I knew I was close and wanted to finish in the 75 to 80 minute range. I was also trying to keep a sub 8 pace but I was worn out with more hills to go. I finished the 2.6 mile run in 21:42 which is an 8:21 pace. That was 6^th out of 8 in the AG, 3.5 minutes
behind the AG winner. I was bummed about that but the course beat me. I should be happy to keep it under and 8:30 pace given course conditions.

I finished the race in 1:17:10. I was 5^th out of 8 in the AG- 5.5 minutes off the AG winner. I was 34^th overall out of 88 guys.  I keep thinking of where to improve. If I could shave off 20-30 seconds a mile on the bike/run, we’re talking a podium top 3 finish. That doesn’t sound like a lot. I gave it almost all I had. There was no puking so I didn’t reach maximum effort! The overall winner finished at 1 hour even. I was about 17 minutes off the winner of my last race. This was my third tri of the year and most difficult by far. It was also my shortest overall. I can’t compare times because the tracks are SO different. My best times were on my first race ever. That sounds funny because
you think you would get better but each course has been more difficult. 

I need to improve on the bike and run. My swimming is keeping me in these races- hard to believe. I am going to keep doing my swimming routine and alter my biking/running. I need to study my training/schedule and look at ways to improve. My last tri of the year will be the end of September. I
have 8 weeks of training to work on some things.

Now it is time to get ready for babies!

Great report ... looking forward to doing one of my own this Sunday (it's about time) ...

My strength has always been the bike - with the run being my biggest weakness ... not sure how it will all play out now after the injury ... I don't expect to be tentative but if the weather is rainy I know I will back off.

Did not let my brothers bachelor party Saturday get in the way of my training ... did an OWS race (1 mile) on 4 hours sleep after the 12 hour party ... I totally sucked but I finished and at 29:30 was not embarrassed - punished myself with a 22 mile bike ride immediately after and then slept for 4 hours (which did not endear me to my wife at all).   Logged 7 hours (plus the race) last week ... so have a bigger 5 days this week - then off Saturday and race Sunday.

Swam with my group this morning, 2600 meters ... followed by a 19 mile high effort bike that I finished in 1:02 ... then I plodded out a 5k in 28:42 ... several bricks planned this week though the length and ability will wane as the work week goes on.

Next Monday I get fitted on both my road and TT bike - hoping this will further improve my dream crushing on the bike.

Ashley I am bald and sometimes the swim cap seems to adhere to my head - not so much on longer distances because I guess my head sweats and I get the sweat in there which makes it easier to rip off - but on short distance I have had it almost feel glued to my dome.  Now I just make sure my bald head is wet first and then I put the cap on - hasn't been a problem since (I pull from back to front and pull off my goggles at the same time.  As I run to transition I pull out my ear plugs (I use the wax ones) ...

Leaning towards no wetsuit for Sundays race though I do seem to swim faster with it - current debate in my head is save time on the swim or in T1 ... I have already decided to go sockless on bike and on the run.  Trying to make a conscious effort to not give away too much time in transition.

I had to log on at home to see the pics:

Gareth-Sweet ride. So glad our previous discussion was helpful.

JJ-thanks for posting the bike fit pics. You really can see the difference.

Ashley-Love the race report! Don't worry about being slow on the bike. With infants in the house I'm sure that trainer is going to be your best bet for a workout. I need to speed up too but I also have to get faster at swimming and running. At least you only have one weak discipline-not all 3.

Paul-You are inspiring!!! Seriously. I didn't realize you hadn't done a tri yet and you've already signed up for Ironman-and coming off your injury and training the way you are-No one needs to tell you to HTFU.

Wasup Tri people. Where is everybody at the last 2 days?

I've been really focusing on swimming the last week or so and I'm finally showing major improvement. Leaving tomorrow to take the family to Sea World so I'm taking a much needed 4 days off from training but back full force on Monday.

I want to share this fantastic workout that I have done on Tuesdays the last two weeks.

Bike:

Warm up for 15 minutes at 70% CP

10 minutes at 90-95%CP

Transition immediately to run:

10 minutes at Tempo pace run

Back on the bike

10 minutes at 90-95% CP

Back to the run.

10 minutes at Tempo pace

One more time

10 minutes at 90-95%CP bike

Bring it on home with running.

10 minutes at Tempo pace.

Felt great got a feel for both biking and running while tired.  Great workout.  

Hey Everyone!

Sorry I've been AWOL, congrats on all the races, especially Nicole on knocking her first Tri out of the park!

Things have been crazy between work, visiting family, training, lack of internet connectivity and heading north for a race this past weekend.

I thought I had a pretty good race, but when official results were posted I was quite pissed off. This was a real mom and pop run race and I will not be doing it again. Do not misinterpret, I had a great time doing the race, it was the afterwards that has me pissed off. Specifically the swim.

I had, for me, a GREAT swim. My watch had me getting out of the water at 18:02, which I confirmed with my sister who was on the beach timing. However, official results have me at 24:31? WTF??? I can understand a difference of up to maybe 30 seconds but 6 minutes and change??? They also have a guy who just beat me out(about 100 yards) for 3rd place in the Clydes category ahead of me? I know for a fact I got out of the water before him. Not only that, I had started my run and was at least 1/4 to a 1/2 mile in when he was just coming back on his bike. He passed me in the last 1/2 mile of the run. How did someone get behind me that they have timed better than me??? This doesn't surprise me however as when they were giving out awards at the end the announcer had to stop on multiple occassions and say, "this isn't right give me the next name on the list for this age group" and even said at one point, "I need the next name this is one of my guys you have in 3rd and he didn't even race today." So I was and still am a bit pissed off about this. But you live you learn, won't do it again.

I cut over 2 minutes off my transitions, and on a painfully hilly course I was able to keep my bike pace over 17.4, again for me a very good time, enough to put me at 71 out of 159. The run course was also quite hilly and I hit my target on this as well (i'll keep that pathetic time to myself!) When I was done running I had hit or exceeded all my goals, so I was very happy, until they posted the official times. How happy? That post will come later tonight. As I was told before, "pictures or it didn't happen!"

So I'm happy with what I know REALLY happened. Unhappy with what these fools posted.

Just makes me train that much harder and I'm going to look for another REAL race to do by the end of the season and prior to the Army Ten Miler at the end of October.

Very frustrated.

-Matt

Matt, congrats on the race! It seems puzzling how your times could be that off. Thats why you always wear your own watch and compare results. Now come on....you can't share just the good stuff. You can't hide behind your bike time!  You gotta share the times you don't feel great about. It is so much better and more rewarding to share the good and bad because then the good is greater when you show improvement later. I shared my CRAPPY bike time of 15.4 mph in my race last weekend. What was your run time?? Twin tri parent to twin tri parent, just tell me!

Monday, the 6th, is twin arrival day! No running, swimming, or cycling can have me prepared! Matt, I'll take all the advice you got.

As promised, proof!

It's Cart wheel time again! Click here!

Ashely is right, run time was a poo poo 45 and change, so I was over 11 minute miles and thus displeased! But sub 12 so what can you do besides get out and train some more! I'm not surprised, especially with the hills on this course.

Enjoy the video, that's what I look like after a tri...

-Matt

That a boy! Way to share.

I hit the road today for a 15 mile medium intensity. I am going to change up my training for the next 8 weeks and focus on shorter distances with more intensity. I will go for some longer rides/runs as extras but I want to focus on my race distances for the next 8 weeks. Changing up the training also helps keep it fresh and fun. My fourth and final tri of the year will be 9/23. It is hard to believe that is time to start focusing on my last race! Seems like yesterday I was asking Scott if there was any room in his group. My last race is an 800 meter pool swim, 18.5 mile bike, and a 4 mile run. I LOVE those distances. This course will not be as hilly as my last one but the distances will make it fun.

It has been one of the best years of my life and I look forward to many more years of crushing dreams. This winter- after a trainer and new shoes for Christmas , I'm going to start getting ready for Olympic tris for 2013. I started dabbbling in 6 mile runs but my times are nothing to brag about (9:45 mile is my best so far I think).

What goals do you have left for 2012? What is your biggest improvement you are starting to visualize for 2013? I really want to hit the 20mph bike, 1:45/100 swim, and sub 8 mile run on my last race. My bike speed will be my big goal for next year.

See you tomorrow!

Matt-That's terrible that they screwed up your times and tainted what sounds like it was an otherwise awesome race. Which race was it? I can't see your video. Are we friends? This is me if you want to send me a request. https://www.facebook.com/#!/nicole.l.groleau I can't even find your name to click on. It might be just a glitch. My run at my race was 12:03/minute. So that should make you feel better about yours or we can be embarrassed together because misery loves company.

Ashley-Good luck on the 6th to you and your wife. I know you'll have a lot on your mind but I'll be thinking about you so check in (with cute baby pics) as soon as possible.

Yeehaaw!

Where is everybody??? Went for mid morning run of 4 miles. I haven't run since my race saturday and  I could tell. Finsihed at 35:40 which which is about a 8:45 mile. Between the heat and the 4 days off, i can't expect PRs. I ran a few 4 milers back in April/May that were all sub 8 minute miles. I need to get back there.

I know we have talked about this but refresh my memory- what do you all run with to hydrate? I know Nicole sports the camelback. I know Troy has a hand held. I don't like carrying my big water bottle. I want to have my hands free. How much are you drinking per 30 minutes of exercise? I am downing about 24 ounces of water per hour when running/biking. I haven't started using gels/gues yet. I am very interested in purchasing a fuel belt. Trying to figure out which one I want.

Hope everyone is having a good week!

Hi Nicole

In case you are wondering, I am the Gareth that has freind requested you on FB

Just got in from a very long two days of Olympic activity, very very tired and have my new Tri club swim training tomorrow!!

Will post an update on Olympics (if interested again), but got to say way to go Team GB, 6 medals today!! Expectations surpassed!! (We don't all have a robots called Phelps or Lochte!!!!)

Have fun

Gareth

Gareth- I knew it was you. You're the only Gareth I know I'm enjoying the Olympic updates.

Troy- Be careful over there on ST. It can be good entertainment, though.

Ashley- I found this helpful guide for you on how to take care of babies: 

(428973_322292454528918_273000218_n.jpg)