THE SLAYER RULES-FULL Up (Page 42)

dang you guys are kicking it! rich, vibratingp00 and scotty all crushing the volume! getting your heads straight too i might add. well done.

Slayer - I am in awe of your achievement with the TTT, way to go! 

I'm sorry I've been AWOL, totally buried in work. Managed to complete my first race of the season in truly awful weather (driving rain and gusts of 45 mph). However managed to knock over 16 minutes off my last years time 

Next race is the start of June so fingers crossed for weather!

Not fair...

NICE!!!!

Hey guys,

Just checking in. I finally completed my first sprint the other day.  I finished in about 1:03. Ended up 16th place overall of about a field of 70 or so. I feel like I left some time on the table but I can fix those things for the next tri. Thanks for everyone's help.  This group helped me a ton - there was a lot of great advice posted here that I absorbed.   

Happy Training

Jimmy

Not sure whos still checking in on the thread, but since you guys were all part of getting me here, I figured Id put up the race plan for Eagleman this weekend (which looks like itll be in the 90s on race day).  And thanks to everyone for their input and support throughout the year.

Assuming that its going to be a non wetsuit race, Im going with the tri top tucked into my race shorts and hope not to get stung by any jelly fish.  Going to start the swim more aggressive than usual and hope to hang on to some feet.  Swim waves are really spread out, so early is probably the only chance to get some swim help.

T1 should be quick with no real gear change needed.

With the flat course, Im looking to be in the low 70's for cadence and keeping my HR around 145.  Should put me around 21 mph without burning out the legs.  Lots of water/gatorade mix and looking at 5 gels (1 every 10 miles).  Will also have a power bar on me in case I need something solid.  Hoping to be off the bike at around 3:15-3:17 timeframe.

Will take the couple extra seconds to put on socks, grab the fuel belt and hat, and be out of transition.

Run is making me most nervous, just havent gotten in the long runs with the ITB issues.  Going to start out slower and be easy until around the turn around (out and back course).  As long as there's no knee issues at this point, Im going to start to push the pace, figuring that I can deal with the discomfort over a 10k.  Second half of the run will be gut check time if Im going to go under 5hrs.  Should be fun.

Vibrating: Very exciting!  What's your nutrition strategy?  Best of luck this weekend!  You're going to be great!!!

7 weeks til Vineman for me.  Definitely in the GRIND...that point in IM training where you have no life, your existence revolves around training, work, eating and sleeping; your loved ones complain about your obsession and hope you don't ever do another IM; you find yourself thinking lovingly of things like Crossfit, so you can have a life again; the motivational issues rear their ugly heads; but through it all you do your f-ing job and train.

I will be pulling for you and Scotty at Eagleman, Ashley at Vineman, and of course for y'all! Sorry to not be checking in more lately. I am reading it though and was super impressed with Jimmy's race and y'all's training!

I hit some kind of cold upper respiratory thing that probably came from Triple T that never went away yet. Of course, that means I should've shut it down somewhat but I went out and did a nasty century which compounded it. Not looking for sympathy, but just to let y'all know why I have been incommunicado. Not doing well on inspires either.

I really don't know what to say more to that race plan. IT seems wise to attack the swim smartly, hold the bike back a bit, and measure your run pace out while fueling like you have done in training. I would say the heat means you need to go even more conservatively on the day and do what you can to keep core cool. THere was a great thread on that in the Ga BT forum. Let us know how it goes guys and gals! Rock on.

The season started and is ongoing, but my training plan and periodization is obviously not working, because I don't perform as I want to. I often feel sluggish.

Good luck to everyone racing this weekend.

Hows your eating look?  A couple years ago, I was always feeling tired.  Started looking at the numbers behind the food that I was eating and realized that I wasnt getting enough calories in.  Was eating a lot, but when I looked at the estimated calories burned from workouts compared to what I was taking in, my food intake still wasnt even close to being enough.  Also worked on eating more quality food at around 2pm for my workouts at like 430pm.

And training has its ups and downs.  Could be hitting the flat section.  Stick with it, it only takes one solid workout to break through and start feeling productive again.

So here is the Eagleman game plan if anyone cares!

Start out a little on the aggressive side and try and get clear of the crowded start. Going to try and find some feet that puts be at a good solid race pace. If the tide is coming in, a little faster stroke rate going out and longer strokes coming back in.

Getting on the bike, higher cadence for the first few miles then settle into my normal cadence. Looking for 200-215 watts for the race. Planing on varying the cadence every one in a while to try and keep the legs loose b/c of the flat course. Nutrition: one bottle of infinite concentrated. about 240 cals per hour and tons of water. Looking for a bike time of 2:40-ish. 

Run is going to be a build. First 3-4 miles geting the legs going. Next 4-5 miles build to a harder race pace. Coming through about mile 8 see if I can squeeze and more speed out or just hang on. Nutrition: Living off the run course. Water and sports drink and coke. Snow cone at the turnaround!

Goals. I really hate putting goal times out there. Mainly b/c my run is so freaking inconsistent. But I guess I have to have something to aim for. Sub 5:30 would be pretty solid for me and a pretty big PR. 

Sounds like you have a really great, well-thought out plan.  That snow cone sounds amazing!  I wonder if I can convince someone to have one for me at Vineman.  Kill it!  Can't wait to hear about how you did.

Hey Scotty - That looks solid. Quick question for you.  Do you plan on using a heart rate monitor?  If so, what zones would you use during your race.  It looks like your planning a slow build up of effort until about the last 10k or so. That's my goal as well for my HIM.  I can't wait to see your results.

Ashley - I was pretty excited about snow cones. I wish I was that detailed! I have a very meticulous couch. He has also raced Eagleman many times so that helps a lot. 

Jimmy - Yes I will have my HRM on. For the bike, I will be about 80-85% FTP so that should put me at the upper end of Z3. For the run, my coach wants me to rely a little more on feel, but said that I should be mid to upper Z3 for most of the run and then high Z3 to Z4 towards the end if I am able. We will see how this goes... 

I want Gladiator to get some input from us if he chooses. He may have to give us good info about what is and isn't working for him.

Scotty, I dig your plan. I am not sure how your run training is going. However, may I suggest the run not being a steady build but a constant mary-ish pace for the first 10 and then bring it home the final 3.1? I think you will be beat down with the heat and your somewhat aggressive swim and bike and you'd be better off just flowing the run until the 10 mile marker and then dropping the hammer with whatever you have left! The heat is going to be a big factor.

I just got a little more excited for the race...

Yeah that is in a small little sentence in the athlete's guide. Snow Cones at the turn around. 

I'd say calorie wise I eat plenty, but timing is not good. Working in the morning and unable to do a morning workout, every session is left for afternoon or (depending on pool schedule) evening (22:00, 23:00). If I eat a good meal during the day, it kinda bothers my work because I'm not static. Accordingly, after my day completely finishes, I compensate everything in the evening, eating more than I should. This meal often bothers my sleep.

Weird, but I've tried and still trying to figure it all out. My Diabetes doesn't help the situation, it's an obstacle. I'll get to it all...

http://espn.go.com/olympics/story/_/page/hopefuls-desireedavila/2012-london-olympics-desi-davila-bona-fide-marathon-medal-candidate

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