Newbz' Spring Fling Mentor Group is FULL! (Page 49)

Monday Weigh-in:  190.0 this morning.  Lightest I've been since September of last year.  Making good progress, still lots of energy.

Goal for this week:  Listen to my body as I add the third run back into my schedule.  Promise myself to run easy and kill our indoor time trial on Wednesday.

167 lbs

Goals:
45-50 miles running
3 bike sessions
1-2 pool sessions

Time to get a bit more serious.

Sometimes it feels like my coffee cup is smarter than I, but...

weighed-in at 157+ this morning. I'm using an analog scale, so I don't get fractions-of-a-pound. I think the extra is from the two bags of Skittles I ate at work two nights ago. Ugh, not doing that again. The carpload of sugar nauseated me.

No BR or S yesterday, just the PT for my shoulder. Today is the GF's b-day and it's still kinda cold and windy out, so I have another rest day that's not entirely wanted.

Checking in---Training has been going well.....I am feeling a little tired so I will be backing off a little.  Training has been going well and I have 2 runs in the past 2 days in shorts

How the heck can I figure out what kind of bottom bracket is on my bike? I have a 2007 cannondale caad9 optimo pro. I can't find if it's a bb30 or what!? It's supposedly a megaexo but I think that has a bb30 option. What am I missing here?

Took a few days off from friday thru sunday as my whole family (including me..) were sick at one point or another.  Felt guilty for doing nothing, but I was feeling pretty refreshed today.  Hit it pretty hard with 2100 yd swim and 20 mile bike.  Looking to run about 6 mi and possibly swim another 2000 yds tomorrow...  Hope everyone's training is going well!

I'm pretty sure the external BB mega exo is a 68mm english type.

I dont think the BB30 was even around then was it?

Look at it, is it external or internal? (ie is any of the BB outside frame?) does it say shimano or something else if its external?

yep

Yeah, it's external.  There are no markings on it that I could see last night.  Will look again this afternoon.  The cannondale website makes it a bit confusing.

I hope the rest of the training-week goes as well as it's starting:  3.5 miles at 8:47 average pace. That's a huge improvement over what I've had for the last two weeks, and certainly much better than the couch-sitting I've done for various reasons over the last two months.

Tested out the 404 front/disc cover rear after work.  The wind was whipping (about 25 mph steady), so it was a perfect time to test.

In comparing my power file to other rides done on the same route and conditions...I'm happy to report I was about 0.3-0.4 mph faster.  Which is exactly what I was hoping for.  That tranlates to roughly 1 minute faster over a 40k distance.

Most of the time the wind was either straight in my face, or at a straight tailwind.  But there is a section where it's a cross and I had pretty much no handling problems.  I could feel the wind pushing me...but never felt like I was out of control.

My friend on the other hand who was sporting his Easton 65/65 wheels...said he was getting blown all over the place.  So I think the theory of the deeper rear does hold true.

Edited by tri808 2011-03-01 11:11 PM

Jason...was that on your tri bike???  That's good to hear about the rear disc.  Any more rubbing problems while biking?

Got a good 50 minute ride in on the drainer yesterday.  I like that workout 7 mins in z2, 3 min. rest, 7 min zone 3, 3 min. rest, 7 min zone 4, rest.  Gets the blood pumping.

We have our 20 min indoor time trial this evening.  I'm hoping to at least hold up my 273 watts from last time, with a weight loss of about 10 lbs.  That should boost my watts/kg up a bit. 

We are headed to puerto Rico tomorrow morning at 10, so I'll be gone until Monday night.  A nice break from this cold-a$$ weather in NH.  No biking for me, but I'll make sure to bring the running shoes and swim a bunch.

If you ever get some winds a bit more from the side test it there, you'll see more than with a straight head/tail wind

Good morning everyone and welcome to March! Just checking in seeing how everyone is doing, I've been a bit MIA lately but things are starting to calm down again so I should be on more again.

I did a 500 TT in the pool Monday to get a monthly time and came in at 7:10 and felt that I could have pushed harder throughout. I wasn't dead, or really to short of breath at the end, and I felt the whole time like I was on top of the water gliding along. Enter yesterday at masters and my feet were dragging through the pool my whole set and I just couldn't get it going. My coach told me to just chalk it up as "one of those days".

I was a bit annoyed by my lose of consistency in training the past couple weeks, but I have felt very refreshed the past couple days so maybe it is a good thing? Weather here is slowly starting to creep up again and spring is just around the corner!

No weekly goals for me this week, just one monthly goal of consistency in everything swim,bike,run. This means working hard on my time management skills that seem to lack every once in awhile and balance triathlon with work, school, gf, and everything else a bit better.

Yup, on the TT bike.

I think the rubbing sound I thought I was hearing was simply the sound the disc make in general.  I didn't cover the valve hole...so that may have been it.  I set the bike on the trainer (without resistance from the fly wheel) and spun the crank let the rear wheel spin free.  It spun just like my rear wheel would without a disc...so that let me to believe there was not significant rubbing...otherwise it would have come to a stop much quicker.

be sure ( as sure as you can ) that you tighten all the little bolt things as close to the same as you can.  It will help a bit.  These covers make noise, but not really the same noise as a true disc does.

yeah...no whooshing noise like a real disc.  But that's the first thing I checked...that all the screws were tightened.  I found that using two nickels was 10x easier than using two screw drivers.

Newbz:  How are you feeling lately, have you recovered from the other day's exhaustion?

...no matter how slight the wind is, when it's a headwind on an uphill, it's freaking horrible.

But, I'm not going to complain to any significant degree 'cause I got my first BRick in months done and my run was MUCH better than I'd anticipated. 19.4 miles on the bike for 1:10:05 (16.6 mph avg. I really want 18mph average, but I'm getting there) and then 3 miles at a 8:41 pace (26:05). While I'd like to be faster on both, I'm very pleased with it being my first BRick since last August or September.

I'm still about 3 or 4 pounds over the weigh I'd prefer, but I can't legitimately complain so I'll shut-up on that.

My rear deraileur is acting odd. When I'm in the small chain-ring, if I try to use three of the middle cogs on the cassette, it'll jump between the cogs. It makes peddaling really annoying. I didn't notice it when I was in the big ring. I'm guessing I'll have to take it to a shop for adjustment, but can anyone think of anything I can do on my own.

getting there. shins are still sore (that was the bigger issue than being tired, everything just seemed to hurt).

Ran an easy 3 or so last night. today off again. Going to run an easy 5 or 6 tomorrow with 4x400 around 10k pace just to move, and a real easy 3 fri to stay loose for the race this weekend.

I'm going to play things very very carefully this week with the season opener right there.

First swim of the year tonight, and first workout with kicks/pulls.  Going to an organized training session is so much better   I got destroyed by everyone there, but I feel like it was a very productive 1400m. 

Alright Newbz question on the running, the rest of you runners feel free to chime in. Tomorrow I have a 6 mile tempo run planned. It calls for a 1.5 mile warmup to tempo pace (7:35 per mile) cruise at 7:35 for 3 miles and then a 1.5 mile cooldown. Instead I was thinking f running the tempo portion all out and finding my time for 5K as a benchmark to test off for the year. Is this an alright idea to measure my 5k time for now? or should i do it without the warmup and cooldown?