ASPHALT JUNKIES Summer Bronzing Crew - CLOSED (Page 50)

That's an interesting read. I'm not sure I could effectively increase my stroke rate and shorten the stroke in rougher water without practicing it consistently first. I think I'd just get out of breath from trying to increase rate but not shorten the stroke.

Having learned freestyle through the Total Immersion method I'm pretty clearly an Overglider per the SwimSmooth descriptions. Since I admitedly do not train enough to make significant gains over my current pace though I really can't complain about where I'm at in speed.

Originally posted by Jo63 Good luck to everyone racing! We are going rock climbing and camping this weekend with all the kids. Can't wait. I am thinking I may try to get an OWS in too i have got to get back to swimming., I still haven't swam since the race.

Oh that sounds really fun! Hope you have a great time!

Ok, my heel is feeling much better, no real pain when I walk around. Just that feeling that I know where it could hurt. I have stayed away from running all week, just water jogging and a couple of swims. So, I've decided to go for it on Sunday and sign up for the Olympic distance. I know my run is under trained but, well, I guess I'll just see what happens. I know I can run 6 miles, it will just be slow.

My question is, I have not practiced any nutrition or anything all summer. I'm looking at around 3 hours probably for this distance. What do you all do for that length? I'm thinking gels and water since I got that bad headache after the 6 mile trail run last month and several of you suggested it might have been from mixing gatorade and gels. Maybe one before the swim, then sip on my gel flask on the bike and take one on the run? Does that sound reasonable? Anything else I should consider?

Originally posted by Jo63 Good luck to everyone racing! We are going rock climbing and camping this weekend with all the kids. Can't wait. I am thinking I may try to get an OWS in too i have got to get back to swimming., I still haven't swam since the race.

That sounds like fun. Hope you have a great time.

I should be getting some OWS time in this weekend too. We'll be at the lake for several hours tomorrow at our church picnic.

My daughter Haley is giving me the honor of Baptizing her at the lake tomorrow during the picnic. I'm very excited about it and so proud of her.

Interestingly enough my Garmin has swim mapping but no satellite mapping from either the bike or the run.  I don't think that has ever happened but it was extremely irritating to not have any lap data for the bike of run!!

You missed the swim start by a short margin.  It started at the smaller pool area south of your start point.  I was using this area as a swim WU as you were starting your race.  Here's the link:

http://www.mapmyrun.com/routes/view/264123463

And you made the run course slightly long as well.  Had you made the turn one sidewalk west nearer the circular sidewalk you would have had it correct.  Here's the link to the correct route:

http://www.mapmyrun.com/routes/view/264134203 

BTW, my Garmin map for the swim might show you my secret to having such a fast swim time.  Of course I can niether confirm nor deny that I got in and out of the water a couple of times to run part of the course but that's the route my watch seems to have recorded......

(Capture.JPG)

This is an interesting read.  I had gotten the email but had not read it yet.  I am certain I am an over glider myself but I don't have any good video to substantiate my opinion.  I have considered a tempo trainer before but there's always something I want to buy to help one aspect of my training and racing.  Because of this desire I try to keep most of my expenditures lower to allow more races and only pick up the necessities.

What a tremendous honor!!  DAD OF THE YEAR!!

Hmm, now I'm going to have to think about this. My problem with liquid nutrition is I'm not great at getting my bottle in and out of the cage without sitting up and slowing down so I end up just not using it much. The gel flask just sits in my bike box thingy. I have an aero bottle but I usually only put water in that in case I hit a bump and it spills all over and makes everything sticky.  The aero bottle with liquid nutrition would be simplest thing to do though and if I make a mess I'll just have to clean it up later!

I'm not planning on hammering this race - just completing the distance because I'm burned out on sprints.

x2 What a special moment for you both!

The aero bottle is the way to go.  Sure it make a mess but you'll save energy for the run by staying aero as long as possible.........Provided your back feel alright.  I say make the mess and clean it up later.  Maybe you can talk your kids into washing your bike by making it a game.  But I guess you should count those chickens just yet.

My back has been GREAT! I went to a different chiro a few weeks ago. She adjusted my hip and back and what do you know, no more pain. It didn't happen over night but slowly I've been feeling better and better.

Wow Tony, that sounds like a tough ride. Kudos to you for putting in all those hours of preparation.

Sounds like a great ride Tony!  And it was probably a really good idea to get that quick, short run in too.  That can help you mentally at IM to know that you've been able to run on very tired legs.  When it comes to race day you'll have your nutrition dialed in and you'll be full recovered from all of the extreme volume you have been carrying for a while.   You should feel much better.

Something else I hope you have been practicing; IM pacing/effort on the bike.  When you get done with your rides you should feel pretty much like being able to go out and mow the grass, etc.  Sure you should have some tired legs but you shouldn't feel that your effort has killed your day and you need to sleep for an hour or so.  I believe that is somewhat how I had a bad ride in Muncie a few weeks ago.  I had been training for Rev3 in early September and was planning to work hard on the bike through Muncie and then pace down for Rev 3.  When race day in Muncie came, and I knew I wasn't racing Rev3 again this year, I was completely unprepared mentally to ride slow enough to have a great race in all three disciplines.  Just some thoughts.

_______

As many of you know, I rode my first century yesterday.  I actually rode 104.95 miles in 5:06:53 but the pic on FB shows a little shorter distance but I had forgotten to change my field from running to biking on my watch.  I remembered to change it after riding a little over .6 miles, not that it's a big deal after riding that far but it did slow my pace a bit.

My ride was over to Brenda's neck of the woods but I stopped short of her home, as she tells me, but I don't know exactly where she lives.  The course was mostly east to west and back and the weather conditions were very cooperative with nearly no wind at all and cool temps.

I also stopped short of getting the IMWI bike course elevation change by only 400 feet which seemed pretty good.  I felt like I could have run off the bike and I would like to have done so but I am trying to be more cognoscente of my family right now.  I also don't feel that I set myself up to run off the bike well either, but that wasn't part of the plan anyway.  I took in just under 1000 calories over the ride and had no issues with energy levels.  But I did want off the saddle after about 90 miles.

I had only a couple of issues on the ride.  I developed a intermittent squeak in the front wheel after about 45 miles that seemed to go away after I had stopped for a couple of minutes at the turn around point at 53 miles.  It only came back after about 70 miles and was far more intermittent from then on.

My second issue was when some clown decided to turn in front of me with his pick up truck and trailer.  I was moving about 21 MPH at the time and had to swerve around the back of his trailer and into the oncoming lane.  Ther was traffic coming at me but it was a in the distance and there was no issue with my maneuvering. Had there been something closer I could have taken the ditch and hopefully been able to handle the bike through the shallow ditch.  Of course this would have landed me in the clowns yard and he would have heard more than he already heard as I rode by, which was only a few words in line with "idiot" and "moron." 

All in all it was a great ride and a great first century.  I am considering another next weekend to build a little better fitness prior to the winter maintenance cycle.