Ken Nail's Group -- Closed (Page 5)

I did correct it. I am sure that I have not hit the 1000 mile mark including all my rides as a child! But the autograph is still available

Hey everyone, 

On Sat. i rode the hybrid bike on the road and did a little better on my 17mi route knocking off 3min from last time. Kind of getting on to the effort it takes on hills (hate them) and on switching gears. Before i left i cleaned the sprockets man were they crusty. 

Got my wetsuit and i should have ordered on instinct instead of from the sizing chart. I wish i would have recorded me getting in and out of it and put it on youtube because it was hilarious it was the old "stuffing 10lbs of crap in a 5lb bag" funny. I have always had trouble with things fitting at the thighs and shoulders and this was no different i could barley breath. the water temp at our lake is in the mid 50s and this lake has an unlimited horsepower on boats so i am getting my brother and brother in law to float beside me with their boats as i do some open water swims. 

Looks like the 6 weeks of OT is finally done, no more 11 hour work days.

I think I turned a corner this week.  First, I did my longest swim session to date and felt great the entire time.  2500yds, standard for most but hey, feels good to hit standard.  Also, I did a day with longer intervals and mentally it wasn't a big deal to have a couple hundred yards to go.  I've moved from "omigosh I have ______ left to swiim" to "ok, home stretch, doing good".

Speaking of cooking your legs.  I have a couple loops that take me on this absolutely horrible road at the beginning.  Poor road conditions, not smooth, kind of hilly.  I'm usually feel pretty winded when I turn off of it.  I know it's the road because I feel better at the end of the ride than I do at the end of that road.  I ride it mainly for the resistance/difficulty figuring it'll pay off when I stay on the good roads, or if a course happens to have a bad stretch..... good idea?.......  Anyway, I went out a little after my long swim day and it felt bad, extra effort for average or below average speed.  I figured my body was trying to tell me something so I cut a corner on the ride and cut it a little short.  I purposefully ignored my speedo and rode comfortably.  Turned out I was less than 1mph under my average.  There's probably  lesson in there somewhere.  All in all, good week.

Fokker,

I agree ... those days I don't look at my time, usually wind up better.  Something I have learned (whether run or bike), you will get more out of the easier workouts than pushing yourself every time.  If you have a hard part of your consistent ride, every time, at the beginning, you will get used to riding that part, but won't necessarily improve, overall.  Try some rides without that awful road and give your legs a good chance to burn later in the ride (or sometimes, not at all, just get used to a good, comfortable cadence for a while).  

One of the hardest things I have learned is to "throttle back" during most of my workouts and only go hard 1-2 times per week (total, not per discipline).  

Ken, I will dig out my Friel's "Training Bible" and see what can be developed.  Right now I'm having trouble getting motivated to get on the bike, though I find those the most enjoyable workouts.  It looks as if I will be signing up for the Galway 1/2 in Ireland in September.   Just looking at some mid-distance in the meantime (to practice those transitions). 

Everyone, have a good week of enjoyable, productive training (then we'll think about work).

Coming into this multisport thing with no idea how to train for running or cycling, Friel's book has been a big help.  Last time I checked it's super cheap on amazon, like $6.

I had the same instinct as you, Fokker--do the hard work now and it'll pay off later.  Friel's explanation for why that doesn't always pay off was pretty helpful to me.  He breaks down fitness into specific skills like endurance, speed, strength etc.  He argues that you can't really train all of fitness in one routine, rather you improve one skill at a time.  What you describe, and what I've been guilty of for most of my training, would be similar to trying to train endurance (distance) and power (hills) in the same ride.

I'm just now trying to do one skill at a time, endurance, and I have to admit it makes me a little nervous stepping down my intensity from borderline anaerobic for an entire workout to something I can breathe comfortably for the duration.  It does feel like a bit of a step backwards.  Tonight I did 3.5 miles trying to keep my HR around 135, which required me to do intervals even though I didn't feel like I needed the rest.  It feels like a knock on wood, hope the stimulus was enough to encourage my body to work on improving situation.  Which it is until I get around to doing some fitness testing (who has time for that, really??).

That is funny, But I had the same problem with my suit I ordered the xl and I could not even get it zipped up. It might have looked like trying to put a condom on a beer can or something like that. I sent it back and ordered the xxl. (chest is 48" if I don't breath)

Jim, 

Isn't it great figuring stuff out on the fly, proof that life is a journey and not a destination, being able to laugh at ourselves a little is the only way to enjoy the miscues and it makes the goals we reach a little richer.

Hey everyone, 

Went on a good run today, my legs have really strengthened from riding the bike, knocked out a 7:40/and 2-7:50 consecutively my lungs are whats holding me back at this point but still have 3 weeks of training before my race. felt good  

If you think about it most of us do something goofy almost every day. I think that I surpass that at times though. You are so right about laughing at ourselves and reaching our goals.

Jim,

The sierra trading post has them in size 10 for 90$

Ken,  I read the race report and it really cool of you to share that stuff with us. The bike mix up was especially entertaining but at least you figured it out and i gotta say if it were me i would have freaked. Also having a good perspective and analysis of the training heading into this is something i can learn from reading these reports that every race is personal and different and to keep that in mind when critiquing  yourself.  Overall everything considered it sounds like you now know what to work on. Thanks for sharing. 

A couple of questions: What did you eat and drink during the race? And  did they start all of you at once in the swim or did you go in waves and during the swim any tips to steering clear of other swimmers?

Hi. everyone,

I got the exchange completed with exterra  and this one (a large) fits great, i can breath so tomorrow i am going out Lake Raystown and swim along the shore. Can't wait to try this to see if i feel like a fish. yeah right

I am plan on trying my westsuit tomorrow at the Y in the pool. I'll have to rinse it out good. 

I have a question for the guys that have raced. What is the best way to get out of your wet suit in T1?

Jim