BamaDC's mentor group is Closed! (Page 5)

cornfed - 2010-05-16 6:53 PM I have a stupid question about shifting gears...

Whenever I shift down out of the big chain ring in a ridiculous easy gear and spinning really fast until I can shift a few times through the gears in the cassette.   What's the "right" way to shift?  Should I only use part of the cassette not the whole thing?

BamaDC - 2010-05-16 8:43 PM

I don't think there is a right or wrong way of shifting.  As long as you don't cross chain.  Big Ring largest cassette cog, Little ring and smallest cassette cog.

BamaDC - 2010-05-16 8:46 PM Raced the FLA 70.3 today.  Finished 5:02:49, swim 34:04(1:46/100yard), bike 2:37:47(21.3/mph) and run 1:45:37(8:04/mile).

It was effin hot out there today.

BamaDC - 2010-05-16 7:46 PMRaced the FLA 70.3 today.  Finished 5:02:49, swim 34:04(1:46/100yard), bike 2:37:47(21.3/mph) and run 1:45:37(8:04/mile).

It was effin hot out there today.

titeloops - 2010-05-17 5:54 AM Congrats on a fast finish! Was this race the Disney half? Been there all week with the kids and have been watching them set up the course. If same race I think Brian did race as well.

[email protected] - 2010-05-17 6:14 AM I did the race as well.  Took 7 hours and 58 minutes.  I swam in at 54 minutes which for me was right on target.  My bike was going good avg about 19 MPH up to mile 47 and then I blew up.  I cramped bad had to get off the bike and laid on the side of the road for about 25 minutes while I was given gatorade, etc.  Not sure why this happened because I was taking in fluids and I had the fitness to avg 19 MPH.  After the 25 minutes got back on the bike and went about 5 miles and had to get off the bike again for about 10 minutes trying to work out a cramp.  Limped in the rest of the bike at about 15-16 MPH for the last 8 miles.  Got off the bike and tried to run and could not for any length of time.  Ended up walking most of the half.  But I did finish which I wondered at times during the day.  It was hot and the run which was a 3 loop course was mostly in the sun which made it tough.  I am doing another half in Septmeber and a full in November so I have to get this cramping issue solved.  I do not think it was the result of not enough fluids, salts, or under trained.  I did some research last night about it and am going to have to dial it in no way I could do a full with what happened yestereday. 

Mark nice job on your finish!

titeloops - 2010-05-17 3:33 PM Wow! what do you suppose the odds were that 4 of us were in Orlando, prolly within 5 miles of each other on the same weekend. Watching the set up all week gave me the bug. I wish I had been registered. Ofcourse, instead of being a bad azz  IM'er like you guys I was becoming a fat azz. Somehow managed to gain 5 lbs in one week. That was while running 25 miles last week and doing all that walking around the parks. Guess Ice Cream 3 times a day does sort of add to the calorie count.

sand101 - 2010-05-17 10:00 PM

I gained 6lb in 4 days at the parks.  Ridiculous (and I wasn't that much of a hog, either).  After my swim today I was back down to only a few lbs. over what I want to maintain at.  But I was still pretty ticked at what my scale said last night.

cornfed - 2010-05-18 8:24 PM

I'm traveling for work this week and eating pretty poorly.  Ok, I'm eating like crap.  I don't think I'll weigh myself when I get home.  Probably best to get back to my regular routine for a few days before stepping back on the scale.

titeloops - 2010-05-19 8:45 AM I left home last week at 167lbs. I got back Sunday night at 172lbs. This morning I weigh 167lbs. How is that even possible.

titeloops - 2010-05-19 8:45 AM I left home last week at 167lbs. I got back Sunday night at 172lbs. This morning I weigh 167lbs. How is that even possible.

BamaDC - 2010-05-19 4:22 PM

All the sodium in park food??

cornfed - 2010-05-19 3:30 PM

Really big dump due to all the park food??

cornfed - 2010-05-19 4:21 PM Well, it's time for me to pick a training plan and get serious for my race in September.  I've been looking at Matt Fitzgerald's "Week-by-Week Training Guide" and like the 16 week long olympic programs.  There a are several reasons I like the plans in the book.  The main reason is the length of the program.  First of all it's long enough that it I need to start 5 weeks before my race in June.  This will be my first tri but I'm only doing it for the experience and planning to train through it.  I figure that with the training I've been doing this will give me enough structured training to enjoy that race and get some experience.  Second, I'll be away for a weeks at two separate times with the family this summer.  I should be able to get in some training but I doubt those will be full weeks of training.  I feel like the length of the program will give me enough time to adjust around this.

The only problem I'm having is that the days laid out in the program won't really work for my schedule.  The program calls for,

Mon - Rest
Tue - Bike
Wed - Swim, Run
Thur - Bike
Fri - Swim, Run
Sat - Long Bike
Sun - Long Run, swim

This may seem like a lot but I looked through my logs and other than the extra day of swimming the total weekly volume is only about 30-45 minutes more than I do now (depending on the week).

So my problem with the schedule is that my normal group ride is Wednesday evenings so I need to shift things around.  Also, I'm a volunteer firefighter and normally spend the night at the firehouse Thursday night.  As I result I can't swim Thursday night or Friday morning (pool isn't near the FD) and biking is difficult because my bike has to spend a lot of time in the back of my truck (which I don't like).

Any suggestions for moving the schedule around?  The easiest thing to do would be to make Friday my rest day and shift everything during the week to the left.  The downside would seem that I don't have a rest day after my long weekend workouts.  Thoughts?  I'm open to other suggestions too.

BamaDC - 2010-05-19 9:26 PM

That's a good one!

BamaDC - 2010-05-19 10:33 PM

What are the specifics of the plan.  Are the Tuesday Bike rides usually hard intervals or endurance paced stuff.  How long are the long bike and run workouts?