Newbz'z summer mentor group is FULL!!!! (Page 46)

Yup...same issue for me a couple weeks ago.  I did a reverse brick today...run/bike.  Why is that SO much easier?

wow...that was fast.  Wonder how quick mine will come.  You ordered on Friday?

I find the first mile is always tough...then you get your running legs back for a while...then you just hang on for dear life.

Yep.  I wasn't expecting it for a couple weeks.

Bricks for me are always very rough.  I would rather split up both disciplines with rest and recovery and have each be a quality session.  I usually run earlier and then use what's left for the bike.

Edited by carlwithac 2010-05-19 9:04 PM

I have been soaking up this awesome weather we have been having here. I have put 65 miles on the bike in the last two days and am going to do a long ride tomorrow before the weather turns again. Maybe I will squeeze a short run in also. Hope everyone else is getting good weather!

I have seen them as low as $30.  I need to go ahead and get mine rented, I will let you know the details afterward.

David or any of the experienced riders...

What's a 40k TT supposed to feel like?  What's a good way to warm up for it?  I'm totally clueless here.  This is my first stand alone cycling race.  I've done hard 24 mile rides...but I really don't think I have done anything all out.

I know with running if you go out too fast, you can blow up and ruin your race.  Is it the same with the bike...or because it's less weight bearing is it easier to hold on.  Do you try to negative split?

My 40k bike segment of my Oly last week was 1:07:03 (22.3 mph).  The course the 40k TT will be on will be flatter, but with a hair more wind.  Any idea what type of pace I should shoot for...23mph?  24 mph and pray to god I don't bonk?

That's a good question.  Obviously you can hold on to 22 with no problem.  Is there any way to judge how much you were putting into your bike leg on the last race?  When you got off the bike did you feel like you had a lot left when you were running?  Looking at your run split, I would probably say yes....and maybe you can go for something around 23.5.  JMO

Yeah...I held back on the bike during my Oly.  I would say I put in a 85% effort.

The first part of the race is likely to be into the cross winds.  So right now I'm planning to try and hold something like a 19-21 mph first half...then go all out with more effort on the second half with a slight tail wind and try to hold 24+.

I had an awesome ride today. Started out going on the trail a few miles from my house. Rode that for about twenty miles then found some cyclists and just followed them for a few miles. I somehow ended up at my 20 mile turnaround point on the "cycling" road. So I turned around and headed home. All was good until I was doing one of my hard intervals and swallowed a bug. Ended up puking all over the place. But it was just water so it was all good. My computer said I did 48 miles today and did it in 2 hours 10 minutes. Now my biking is done until Monday. I have to work the next few days and I have a bachelor party to go to on Saturday. I may go out for a run later today but I will see how the rest of the day goes first.

I think the answer you'll get, and what I'd do, is find a metric besides speed to use - probably RPE or HR (power, maybe you have it?).  For a 40k Tri, I'd hold maybe 5 bpm under my threshold, up to ten depending on RPE.  For stand alone, I'd probably work up to my threshold over 10 min, hold it, and let loose the last 15-20 min all out.  I haven't ridden one, but thats probably how I'd approach it.  Sort of like the LT HR test (all out for 30 min), but work upto the LT, then everything you got at the end.  The speed will fall where it falls based on the conditions...

ETA: thinking more, maybe thats a little aggressive race...holding LT for 30 min then having something for all-out may be a stretch...I think I can hold LT for an hour, but besides tri's I've never done it (and in tri's i'm usually just under or at LT but for a shorter sprint distance)...I'm just going on what I think i could do.

Edited by jsiegs 2010-05-20 11:49 AM

LOL!! Luckily, I have only swallowed small bugs to date

Yeah...HR might be something to consider...but I really don't know what my LT on the bike is.  For my tri, I tried to keep my HR around 160 on the bike.  I don't know where I came up with that number...but I figured 165 was too high, and 150 was too low...turned out to work okay.

I suppose maybe I can try and hold around 163 for the first half, then pick it up in the second half...LOL

I may just go out there and let the chips fall where they may.

I rented my wetsuit from www.wetsuitrentals.com It was recommended on one of the threads on this site. Since I had never wore a wetsuit before, I was unsure if it fit right. I called the company, they answered right away. Gave me some advice on how to tell if it was a proper fit and even offered to express ship me the next size up if it really didn't fit.
Turns out, it did fit, I just needed to pull it up more and get someone to help me zip the back (oh, yeah and realize that they are suppose to fit snuggly- not my most flattering outfit) Anyhow, I love the suit and will be buying it from them. They allow you to purchase your used suit if you like it.
It cost around $50 with shipping.

In that case the phrase "go big or go home" comes to mind....

I just got done with a 9mile long run.  It is a scorching 73degrees here.  The heat cause my HR to be through the room.  I battled terrible GI issues the entire time.  I can't even stomach my recovery drink.

Ugh, so sorry to hear. Get lots of fluids in. Yeah, the 90 degree heat and 15-30 mile wind beat me up on my ride yesterday. I went out waaay underprepared. Ran out of water at 20 ish miles, for 8 or so miles I was in survival mode until we found a water fountain. When I took off my helmet the straps had salt crusties. I still feel a bit dehydrated and sluggish today. 

That's a phrase I don't mind racing by...

Sort of like a home made endurolyte...yum

AHAHAHA! I should've bagged them up for future work-outs!

If I rent one online that is where I will be renting from too.  Am starting to be a  little hesitant to order w/o trying on as my body shape is not your typical triathlete - I was "blessed" with a large bust   don't know how that will fit into the picture (or wetsuit).

The heat certainly does make a difference.    It went up to 78 earlier in the week and for my run on that day, my average heart rate was up 6 bpm compared to previous runs on cooler days.    It is supposed to be that warm again today - unusual for May.   I'm hoping to get out for a bike ride and perhaps a shorter run later in the day.


Sounds like you need to figure out those GI issues.  I know some people are really sensitive and have to be careful about what they eat before running. 

Yup, same here....about 84 today.  Funny because it was 50 yesterday, but that's new england for you.  Did a second OWS today...FREEZING cold.  My run was in the woods, twisted my ankle and felt like I ran ten miles after I was only done 2.25.  Oh well...gotta have those days.

I did a 5k tempo run this evening and it was tough.  I still felt like my legs were pretty heavy from the 21 mile TT on the bike last night.  I never did feel like I had a decent stride or a comfortably hard pace.  It was pretty hard all the way through. 

I purchased a wetsuit through ebay last week and I got it on Tuesday.  It is a bottom of the line Neosport Sprint suit.  I got it for $104 and it was shipped and to my door in about 4 days.  I am planning an OWS this Saturday and another one next Saturday too.  I would like to get a couple of them in before June 12.  I am not planning workouts around these swim, just some time to get used to the suit and get some experience in the open water.  The fit seems very good and it should be a good starter suit for me.  In a couple of years, if things go well, I will plan on an upgrade.  Right now I think the cheaper route fit better for me.

Also, for all you guys talking about wetsuits,  David may have a connection for some higher level Xterra suits at a good price.  Is this still the case David?

on th TT warm up/pacing.

i would aim to get in at least 30 min total of riding, maybe a bit more. 15 min easy, and then some quick 30 sec pickups to just over race pace and back down, a few more min of easy riding and then 2-4x1-2min at race pace. get to the starting line sweating, you dont want a massive HR spike when you start (it will be much harder for it to settle)

pacing wise, this is deff an event to neg split unless you are starting with a tail wind.
if the wind is on the calmer side HOLD BACK the first 2 min, no matter how hard you start it will feel easy, dont ruin it here. you have 24 miles to make up for a slower first two min. ease into the pace over the first 2-4 min, then ride hard for the first half, at half way start going a bit faster. with 5 miles left you should be hurting, a lot. with 2 left you should be ready to fall off your bike.

if you finish and your tongue is not hanging out/you have spit all over your face because it hurts too much to turn your head, you paced it right.

speed wise, for me, a similar course 40k and olympic tri, (flat course) i am around 24-25 for the olympic, 25-26 for the 40k. once you get hte power meter, oly distance if you are well trained will be .94 to .97 of your FTP (functional threshold power or 60 min power).