Newbz'z summer mentor group is FULL!!!! (Page 45)

DirkP - 2010-05-18 9:48 PM I am seeking some advice or coaching about my Oly coming up in about a month.  I have never done a tri at all before, if no one remembers me saying this, and I would like to perform well on my first effort out.  I want to have something realistic to go with come race day.  I do not want to have some random time that leaves me with a false success and an obvious PR.  I want to RACE!!

I am asking for some ideas about split times for each segment of the race based on my PR's from races, trainings or TT's during training sessions. 

My personal best's are as follows:
Swim: 500 TT 7:30
Bike: 21 miles 1 hr 7 min (18.86 mph avg) (includes a 10 minute warm up)
Run: 5k 21:00 (6:46 avg.) Half marathon 1:38:00 (7:28 avg.)

Not being sure how to deal with racing this type of event I am estimating based on these times and little knowledge about fueling and how my legs will feel after swimming, then riding and on the run.  Are these time realistic or do you think I should shoot for a higher goal?
Swim: 25 min (7:30 x 3 +1.5 min)
T1 2:30
Bike: 1:20:00 (18.5 mph avg)
T2 2:30
Run: 45:00 (7:15 avg mile)
Total time: 2:36:00-ish

What say you all?  Am I trying to be an overachiever or realistic?

DirkP - 2010-05-18 9:48 PM I am seeking some advice or coaching about my Oly coming up in about a month.  I have never done a tri at all before, if no one remembers me saying this, and I would like to perform well on my first effort out.  I want to have something realistic to go with come race day.  I do not want to have some random time that leaves me with a false success and an obvious PR.  I want to RACE!!

I am asking for some ideas about split times for each segment of the race based on my PR's from races, trainings or TT's during training sessions. 

My personal best's are as follows:
Swim: 500 TT 7:30
Bike: 21 miles 1 hr 7 min (18.86 mph avg) (includes a 10 minute warm up)
Run: 5k 21:00 (6:46 avg.) Half marathon 1:38:00 (7:28 avg.)

Not being sure how to deal with racing this type of event I am estimating based on these times and little knowledge about fueling and how my legs will feel after swimming, then riding and on the run.  Are these time realistic or do you think I should shoot for a higher goal?
Swim: 25 min (7:30 x 3 +1.5 min)
T1 2:30
Bike: 1:20:00 (18.5 mph avg)
T2 2:30
Run: 45:00 (7:15 avg mile)
Total time: 2:36:00-ish

What say you all?  Am I trying to be an overachiever or realistic?

DirkP - 2010-05-18 9:48 PM I am seeking some advice or coaching about my Oly coming up in about a month.  I have never done a tri at all before, if no one remembers me saying this, and I would like to perform well on my first effort out.  I want to have something realistic to go with come race day.  I do not want to have some random time that leaves me with a false success and an obvious PR.  I want to RACE!!

I am asking for some ideas about split times for each segment of the race based on my PR's from races, trainings or TT's during training sessions. 

My personal best's are as follows:
Swim: 500 TT 7:30
Bike: 21 miles 1 hr 7 min (18.86 mph avg) (includes a 10 minute warm up)
Run: 5k 21:00 (6:46 avg.) Half marathon 1:38:00 (7:28 avg.)

Not being sure how to deal with racing this type of event I am estimating based on these times and little knowledge about fueling and how my legs will feel after swimming, then riding and on the run.  Are these time realistic or do you think I should shoot for a higher goal?
Swim: 25 min (7:30 x 3 +1.5 min)
T1 2:30
Bike: 1:20:00 (18.5 mph avg)
T2 2:30
Run: 45:00 (7:15 avg mile)
Total time: 2:36:00-ish

What say you all?  Am I trying to be an overachiever or realistic?

newbz - 2010-05-18 6:06 PM i think the run may be a bit slower. If you push the bike correctly, (normally .95 to .97 of your hour TT pace), you should be able to run just a tad faster than open half marathon pace. Or in other words, most tri runs are at the pace of the next distance up open pace. In other words: sprint tri is at open 10k pace oly tri at open half mary pace, half IM at marathon pace, etc and so forth. give or take a bit based on what you are better at, but this has been a v ery good guideline for a LOT of people.

newbz - 2010-05-18 11:06 PM i think the run may be a bit slower. If you push the bike correctly, (normally .95 to .97 of your hour TT pace), you should be able to run just a tad faster than open half marathon pace. Or in other words, most tri runs are at the pace of the next distance up open pace. In other words: sprint tri is at open 10k pace oly tri at open half mary pace, half IM at marathon pace, etc and so forth. give or take a bit based on what you are better at, but this has been a v ery good guideline for a LOT of people.

tri808 - 2010-05-19 9:12 AM

If I were you...and my interpretation of a "C" race is the same as yours...than I think that's a great schedule.

To me a "C" race means that you do not adjust your training too much for the race.  You taper for one full day, then race at an effort where you can still resume normal training in a couple days.  Essentially, the race becomes a long organized brick where you get to practice transitions and your full contact swimming.

The only thing I am unsure about is the timing of your B race and your A race.  I haven't done a HIM lite, so if that's your A race, I'm not sure if 4 weeks out you should be doing a B race Oly.  But my instinct says it's okay.

jgerbodegrant - 2010-05-19 9:39 AM

Dan, I think that is very doable.  Those are a good solid month in between.

jpbis26 - 2010-05-19 12:45 AM Dirk- I obviously have no advice to offer, but all I can say is that I look forward to reading that race report

jgerbodegrant - 2010-05-19 11:48 AM

I've got a bit of a concern in reference to my wetsuit.  I am not sure if there is really an answer to this, but here goes.

I've worn it probably 25 times in a combo of races and open water swims.  It always felt tight and last year it felt tight around the shoulders.  I have lost almost 15 lbs and still feels tight this year.  My shoulders feel a bit restricted and my shoulders and arms get sore faster while swimming.  I can feel my stroke change about 400-500 yards into a swim.  I'm not sure if this is something I really have to get used to, but I feel like it's changing my stroke a bit and I'm not swimming in a straight line partly because of it.  Does anyone else have this issue, or care to comment on whether or not my suit may be the wrong fit for me?

newbz - 2010-05-19 12:30 PMin regards to the wetsuit, it may be too small in the upper body, or it may just not be on right, yo ureally need to get it up, like you are giving yourself a HUGE wedgie. most people leave a few inches of the suit around their lower body that could be pulled up higher.

carlwithac - 2010-05-19 12:26 PM
I haven't had that issue as I've only swam 500yds in mine.  If there is a tri shop near you, I would just try on other brands and see if there is a less restricting one.  IMO there is a wide s election of wetsuits and each is different.  For this, there is probably one that fits you better than others.

jgerbodegrant - 2010-05-19 11:43 AM

Unfortunately that's one of the problems.  I don't have a tri shop near here.  The people I swim with all have different body shapes and I have nothing to compare to.

carlwithac - 2010-05-19 8:31 PM I just got a shipping confirmation from WB on the PT wheel I ordered one week ago.  I'm really surprised that they have it shipped already.  I can't wait!