Baowolf mentor group is [ Closed ] (Page 44)

Larry, just pace things right and keep those fluids coming if it is hot.  You don't want to go into the run dehydrated, if you try to catch up you will get slosh and side cramps.  Taking in a little water more frequently is better than lots at once.

So today was an 11 mile run, warmed up 23 F during my run and then the bike was at 99F.  I went 41 miles in some ugly gusty 20-25 mph winds and drank 80 oz of water.  So roughly 30 oz per hour probably going like 25, 35, 20, for hour 1, 2, and the last 33 minutes. 

So bike seats... there are male and female specific bike seats that have depressions or areas completely not there so that your male or female parts do not carry a lot of pressure.  I use an adamo and it is pretty popular.  You pretty much have to find one that works with you with some experimentation.  Also imporant is the right pair of bike shorts.  Some folks do well with a thick bike pad, some go for a thinner pad.  I can go thin or thick doesn't matter so much.  Last year the area under my sit bones got a lot  more irritated than this year.  This year I just get a little friction near where my thighs rub next to the seat.  Just a smidge of body glide has helped with the issue this year, no skin irritation at all (mostly at all).  However, some of it just comes from time in the saddle.  You have to spend your hundreds of miles in the seat (maybe thousands) to get your but used to riding.  You kind of get used to it in stages.  Good for 1 hour, good for 2 hours, good for 3 hours , good for 4 hours not sure anything is any good after 5 hours, I'll let ya know when I get to that point.  Other bike related issues are your seat area going numb, feet going numb, neck sore etc.  It is good to get your butt off your seat every so often maybe 30 minutes and I like to completely lift one foot and then the other off my shoe.  Let the blood go all the way through unrestricted for about 5 seconds.  Also important to unclench your toes from time to time.  We push hard and our toes clench.  Stretches help you stay arrow longer.  The swim stretch has helped me.  Lie on your back on the ground, put one hand overlapping the other and bring back over your head to lie them flat on the carpet as far above your head as you can and then try to pull your shoulders in to your ears (harder than the one where you do this on your belly). 

Jim, that looks good. Long bike 60 this weekend, 40 next weekend, 20 then race.  Getting in 2-3 long swims sounds good, your swim will recover faster than bike or run.  Nothing long the week of the race.  The last two weeks you are just maintaining some fitness no gains to be made here.  Remeber on the Vineman bike course that there is that really sharp corner around mile 5, that there is a rut between the left and right lane of traffic around mile 10 (if you get your tire stuck between the yellow lines it will stop and your day will be over).  They lost about 5-10 riders at that spot a couple years ago.  Just stay in the right lane you will be fine.  Don't charge the hills on lap one (or two).  Feel free to warm up in the first 10 miles, but then try to settle in to your pace after that.  The big hill is around mile 50 and 100, do what you have to to get to the top of it.  Going down the far side  of that hill is a corner that is fine unless you are going above 35 mph.  At 40 mph it starts to feel a little scary depending on your bike handling skills, just be aware.  The sharpest corner is after the big hill and long descent maybe another 2 miles from the top of the hill or so take that one slow too it is a left hand turn with the pavement sloping up pretty steeply.  If you have water bottles that may launch, think about your water system, they probably will launch.  I stopped at the rest area past Geiserville on both laps, nice area at least 4 porta potties.  Remember that there are railroad tracks after Geiserville (upper right part of the bike course). Many bottles get launced there.   Most of the bridges have a lovely 1 1/2 to 2 inch metal strip that is higher than the pavement, be aware handle your bike accordlingly.  If you have family remind them that the first bike loop does not actually come near the high school, but passes a few blocks south.  The run is hilly, it just is and 3 loops with one larger climb 2/3 of the way into the loop, walk the hill if you have to and then recover on the flat up top.  It should not be hot until you are on the run.  Keep hydrated, keep wet.  I found that icewater down the front of the tri shirt was the best way to douse yourself.  It runs right down into your pike pad and you are pleanty cool for a bit, shocking but good.  I wear a hat because you can also douse your hat and keep it wet to keep your head wet.  No ice in your hat, bad. Have dry clothes in your transition area.  After the run your clothes will be wet and if you are anything like me you will drink 2-3 cold beverages and in wet clothes your body temp will drop like a stone.  Throw me some questions if you like.   

Wow, so much going on here!

Samantha good luck w/ the new schedule.

Steve -- how you manage these workouts in the brutal heat is amazing. I sweat more than a hooker going to confession, and would melt in that heat.

Larry -- Showtime! Trust your training, stay hydrated, and enjoy the living he11 out of it. Can't wait to read the race report on this one.

Mitch -- sorry to hear about the foot. That is a toughie. Just think about how great your swim will be?

Jim -- 2 weeks? I was thinking it was this weekend as well. Good luck w/ the taper!

I went out for a 4+ mile run this AM and enjoyed it to death. Nice to move again!

Tomorrow AM I'll be doing a practice mini/kids tri with my 9 year old who is doing her first race on 7/22 (New England Kids Tri). We're using the local pool for the swim & transition. We have a race course all mapped out, and the idea is to give her a feel for what it will be like. We'll set up transition, walk through what to do, etc. She is looking forward to it, and I am as well. The race she is doing is for age group 8-11. Its 100 yd swim, 3 mi bike, .5 mile run. Our practice will be the same distances. Should be fun

Awesome!  Have fun sharing the joy.

I went out for a 4+ mile run this AM and enjoyed it to death. Nice to move again! - Not sure how to interpret this

I love what you are doing with your 9 year old. What a way to set her up for a successful race day! She will be miles ahead of most of the other kids. Have fuuuuuuuunnnnnnnnn!

Final bike of my last build week before recovery. Legs were feeling very wimpy and I really had to make myself go because I just didn't want to. Run and swim tomorrow, then a light week and boy am I looking forward to that.

Larry - I will hurry up and wait to hear about your race!

VENTING & UNLOADING ahead...

Well, Im a little imbarrased.  Acutally very imbarrased.. Im just over 2 wks away from 1/2 Aquabike and I havent done any bike or swim in an entire week. AN entire WEEK.  Ive been running...the very disipline that isnt part of my race.  Its nerves.  This has happend before....training on track and then  3-4 wks prior to race...I jsut stop. STOP. Its happened again.  Excuses.  Fear.  Uncertainty.  Fear.  Im pissed at myself because i know what i should be doing. What I need to be doing!  But Its not happening.  Makes me sick to think about going into a  race not fully prepared. Pissed.  Today I did finally swim.  2000.  And it was great.  Its all Ive got for now....

Larry & Jim:  youve trained long & hard and your just a day away from race-day!  Best of luck to both of you.  Race your race. 

Samantha: sounds like your training is right on!  So awesome.  You go girl!  Me next please!

Carol: I havent read your  logs re: scare. But will.  Im sorry.

Mike:  A mini-tri with your kids.  That is just awesome.  How proud you must be!

Steve:  Im always amazed at your specific-detailed information about training.  You are truely knowledgeable & a wealth of info!

Elen, you have swims of 1600, 1800, 1000, 1800 2000 and bikes of 26, 40, 51, 21.  You are not going to rock the socks off this aquabike, but you can pace yourself, enjoy the day and finish it with your current fitness.  Try to get in 4-5 more swims, they can be short like 1000 with 1 longer 2000 ish and get in 4-5 bikes mostly 20-30 with one 45-55 ish this weekend (get these in over the next 2 weeks with shorter stuff race week like (swim 500, bike 15) and you should be good.  Take a couple days completely off the week of your race or just really short 15 minutes.  Don't beat yourself up, sometimes a good solid week of mental recovery is what the doctor ordered.  If you are not going to win your age group, then the race is just what it is, a hard training day with lots of folks to chear you and and good food at the end.  Take care of you, all is not lost and you are fine for your race.  But do pace yourself to match your fitness, hydrate well and keep the calories coming. 

Today was 2700 yard swim, 20 mile bike, weedwack the yard, restain the deck and fence.  Its the homeowners pentathalon.  Have a good day, or you won't.  Remember this stuff is fun and its ok to cry at mile 100 on the bike in an IM, just not near the cameras or family members. 

OK, I can't wait to hear from Larry about today (it was today, no??).

My practice kids tri with my 9 year old daughter this AM was a success. Distances were 100 yd swim, 2.75 mile bike, and .5 m run.

We discussed strategy over breakfast, packed up what we needed, rode a mile to the pool, and set up our transition area at the bike rack outside the front door. Took some time to explain to her how it may be best to set up, what she'd need to do at each change, etc. She really loved the rolled up socks trick - said it made it easy to get them on!. We took things slow to be sure she had done what she needed. Our bike path was on a bit of a busy street as well, so we took time to dismount the bikes and use crosswalks when we needed to.

Anyway, despite some whining on the run (and some walking due to wearing the wrong shoes) she finished it up in 31:46. Splits: swim: 2:16; T1 4:31 (had to cross a street); Bike: 23:47; T2: 1:06; Run 6:47.  Turns out she had a problem with her shifter, and she was stuck in the lowest of granny gears the whole bike. Pedaled like mad, and went about 7 MPH most of the time . Took the bike to the shop afterwards, and it will be fixed by Monday.  Her bike is a steel framed kids bike, and probably weights 2-3 times more than my tri bike. I think her race will be much better times due to riding on closed flat streets, and an easy run on grass, and a track (kids tri finishes inside the MIT track/football stadium). We celebrated the successful practice by jumping in the pool at the end for a quick dip. Felt great. She is excited (and a bit nervous) about the race.

Did a 35 mi bike early this AM.

Today was 70 mile bike 6 mile run brick 3 hour nap.  Soo looking foward to taper.  Leaving town on Monday. 

Mike tell her there is no crying in Triathlon unless you have been out there more than 4 hours 8). 

Go Larry!

Mike, beautiful thing you did with your daughter today.  Making memories for sure!

Steve, happy tapers to you!

Had a great time at the Peach Pedal today.  Kerry did his longest ride ever for 26 miles.  He got pretty tired as there were quite a few hills, but a big win for him to finish it.  Very proud!  Friends had a good day on the course.  My friend's sister was in town and decided last minute to ride, so I spiffed up the bike I rode in my first tri (a comfort bike with slicks) and she made the 26 as well.  We scored ice cold peaches at the rest stops and peach ice cream at the end.  Managed to transport 4 bikes and 3 people back home in/on my Camry, which is a PR for sure. 

Get er done Larry!

Got to be loving icecream after a race of any kind in the summer.  Grats all around.

Its almost 7 AM here, so in an hour or so, I'm guessing Larry will be hitting the water (7 AM start there?).

I'm WAY more interested  in getting  a real time update on this if it were available, than ever watching Kona live.

Need to go walk the hyper-energenic puppy, then off for a run....

dp

I signed up for an organized 1 mile swim in the lake today. It is currently thundering, so I wonder if that will affect it. I hope not. First open water swim for my season.

Go Larry!

Is the Vineman 70.3 on a different weekend than the Vineman IM?