Evondo's Group - FULL (Page 44)

For us here it is review time. My boss just e-mailed and asked if I wanted to have lunch with him. Hopefully its not a joke...

Sing it with me now.... I'm dreaming of a WHITE spring!  Just like the one I hate the most! 

That's brutal... pack your crap and move to Texas... looks to be an awesome day forming!  And a plethora of Tri's to choose from this summer!    Winter really is overated!

Cut a few lines from this post and wow! (in the immature spirit of April Fool's Day)... It's all Nicole's fault of course... and since she is unable to log on and defend herself... even better!  LOL!  BTW, you never ask a guy "How big is it?"   

Hehehe!!  Nice one!

Oh good God.  I work for ONE DAY.  Haha, nice.  Perv.

So I just looked at my TL and saw the green box where my race is and completely panicked.  Wasn't it just yesterday that this thing was 6 months away and I had forever to train?

*hyperventilates*

The Intimidator doesn't hyperventilate!!  Hyperventilation fears the Intimidator.  Hell, even Chuck Norris fears the Intimidator! 

You still have 3 weeks of solid training waiting for you to tear it up!  So get to it!  Take all the drama and b.s. that builds at work, channel it into your workout and sweat it off.  Remember, you're a.......

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Well I'll be better able to answer this after this weekend Most of my month was spent tapering, although it didn't feel like it most of the time.  I made most of my workouts and the only slip I think was the snowboarding trip early in the month.  My energy level has definitely been rising the past couple of days.  Part of that is due to the easier workouts and also the anxiety of the upcoming race.

It's going to be a very different experience for me since I normally start pushing hard after the swim and I can't do that this race for it to be a good one.  So after the gun goes off my race really starts about 3hrs later, hard for me to wrap my head around especially when I know my legs are going to feel great on the beginning of the bike.  Since I haven't put it out there yet here are this race's goals...

1:20/100m swim
1:45 T1 (normally ~1:00 but wetsuit will slow me down)
250-260W bike (mph totally depends on the course conditions, have to trust that it's enough power to be competitive)
1:15 T2
<7:30/mi run (I think this is conservative will probably be 7:15 if all goes well on the bike)
4:35-4:40 final (of course will depend on conditions but it's a good approximation)

No need to panic, get on that bike and start pedaling! Be as consistent on the bike as you can the next couple weeks and you'll be fine.  Don't try to cram too much into race week, by this point it's too late you can not gain fitness in a week.  I've had many coaches tell me... it's better to be 10% under trained than 1% over trained for main races.

  Thanks for that.

Honestly, I know that I'm ready to race.  I haven't set a specific time goal as it's been so long since I've raced that I'm comfortable with just finishing.  I know that I can do it...  

You are going to rock so hard... that is awesome. 

LMAO!  Classic!

I figured you would jump on that one. Easy pitch right down the middle.

I posted it already.  Back a page or two.  I'll touch on it again real quick... I improved my distances in each discipline this month and was much more consistent.  I need to improve on my training balance... a little lop-sided towards runs and swims...I need to find more time for the bike or at least balance time between all three just a tad better.  Overall a good month, and I am looking for an even better April to kick off my Tri season!

I know we have all said it countless times already...but ~ you are gonna have a great race in N.O. - and we will all raise a glass in celebration of your efforts... way to lead by example brother! 

My tales from the pool this morning....

Advice....always carry two swim caps in your bag, just in case.  As I was stretching my cap over my (apparently giant) head this morning, SNAP!  Almost the whole side tore off.  As it happens I had a spare in my bag bc some mornings feel like a black cap day and some days I'm in the mood for the red cap. 

Rant....half way through the first lap of my WU, I was swimming along happy as a clam when I got clocked on the head and half swum over!!  Scared the daylights out of me!  Offender....if you're planning to pass someone make sure there aren't any swimmers coming the other way!  I was annoyed at first & bc there was never any apology, but then just chalked it up to a mass start simulation.

Happy Thursday!

I am glad to see someone else has a big ol mellon like me.

 Full Contact Swimming this morning I see, good practice for the OW swims.

I'd recommend carrying extra goggles too...

That's great you have OWS practice, most people have to drive further for that Not sure if I've shared this before but it's hilarious...

http://www.youtube.com/watch?v=U_6tOzt-nfM

I love the fact he gets whacked before the horn even sounds

That's about enough to p1ss ya off and go all Chuck Norris on someone!  I guess your pool is so crowded you're spliting lanes.  I am not a fan of that... I was bitchin' cuz I had to pull the cover off the next two lanes, so that I could swim on Tuesday... I'll take that over combat swimming any day! 

On the topic of swim caps... I used to wear one, every time I got in the water.  I felt like it made my head feel different in the water (bouyancy), but ove the last month... I have quit using it.  I was the only person at my pool using one too.... that helped me give it up as well.  BUT, I always bring 2 goggles and 2 swim caps...better to have it and not need than need it and not have it!  right? 

Holy crap!  Now that's some FULL contact swim training there!  Too funny! 

That was funny as hell

So I recommend that while swimming in a race you should only use a two beat kick. Doing a two beat kick helps your body rotation but saves your legs and since kicking is the most inefficient part of swimming and consumes the most energy it's pretty useless to kick more.

If you're unfamiliar with a 2-beat kick imagine when your left hand is out in front of you, right hand is finishing the pull at your hips, right hip is rotated upwards to the surface, kicking the left leg will help your rotation back to the other side with the left hip upwards. I think I said that correctly, I'll pay more attention next time I swim Checkout the 2nd diagram here and see if that helps http://www.donalfagan.com/html/body_kick_timing.html

Now to become a better kicker... I've attached an image of me doing side kick where you can see a few things...
-Only a small knee bend
-Feet pointed
-Width of kick is not huge, only slightly outside of my body which causes less drag

Best thing to improve is start incorporating side kicking or kicking on your back into your workouts during warmup, leave the kickboard on the pool deck

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