Fred D's triathlon training group CLOSED (Page 51)

Congrats on a great race James!!

Thomas, good to hear you are making progress with your recovery!

Awesome race James.

Now for my own Sprint race question.  I have the first race of the season in just a couple of weeks, and it's now dawning on me that I haven't been running fast all of 2012.  I've been doing all my runs in Z2 recovering from calf issues.

So with only a couple of weeks to go, any suggestions to build a little leg speed, or have I just left it too late for this race? 

Hey Neil - I have faced that similar problem often - I think you will find that leg speed comes back pretty quickly, the problem I have the 5k of a sprint is more mental; I am get a little shelled mentally from the effort in the back half of the race. What works for me (I usually try to start 4 weeks out) is"

Week 01: warm up well, 10x400 @6:00 pace; 1:30 super easy recovery. Warm down well.

Week 02: 4x 400s @ @6:00 pace with 1:30 super easy recovery, then 4x 800s @ 5:50 pace with 2:00 easy recoveries Warm down well.

Week 03: repeat week 02.

Week 04: 4x 400s @ @ 5:50 pace with 1:30 super easy recovery. Then 6x 800s @ 5:50 pace with 2:00 easy recovery. Warm down well.

With only 2 weeks to go, I would do week 1 & 2, with the second one on the Wednesday before a Saturday race. Again, this is more for mental prep for the effort more than anything.

The pace is set by my fall open 5k time, which was right at 19 minutes - your intervals may be faster, but they are NOT absolutely wide-open. I run these on a very soft and slow granite fines track that is .5 miles long, so this effort is actually pretty hard. If you run them on a regular track I would at least turn every other one around (if it is allowed on your track) to reduce the asymmetrical impact of the turns. This has worked well for me when I really want to race a sprint reasonably well while actually doing long course training.

Thomas:  Glad the surgery went well and hope for a quick recovery.

Neil:  With just a couple weeks I would maybe just try to incorporate some strides into your runs...maybe :30 to 1:00 in duration with full recovery.  If you are coming off injury this is a good start.

Well I woke up late this morning so only got a 50 minute ride done...was hoping for 1:15...ah well.  Usually would not be a big deal but also missing my afternoon workout due to a meeting.

I usually never get sick...but ever since my daughter has been in daycare I pretty much get everything she has...this week is a head cold.  My vacation to Florida was stomach flu...wonder whats next?

EDIT

Thanks for the replies all - james I knew what you meant pre-edit.

This run is actually 7km, following a 30km bike, and 750M swim - we seem to do things differently up here.  The run itself is either going uphill or downhill, and you hardly get to touch any flat ground.  The ride is no different.

I'll throw a couple of tempo runs into the mix over the next couple of weeks, just so the body is used to a higher HR than the Z2 it's been accustomed to lately.  This race seems to bring out a lot of heavy hitters since it's the first of the season, so I'm not sure how I'll fare.  Guess I'll find out in a couple of weeks.

Sorry to hear Fred, but I always say that things happen for a reason.

Some of my best fortunes have been as a direct result of misfortunes.

I imagine that you will have a great time with your family this weekend.

From my experience, the valve and the extender length need to be a combined 15-35 mm longer than the rim depth.

So for me, a 404 (58 mm) with a 50 mm valve, and a 33 mm extender would work. 

For an 80 mm rim, I would use a 50 mm valve, with a 48 mm extender...but a 50 mm valve, with a 72 mm extender would likely be too long with a disc cover.  However, if you used a 32 mm valve with the 72 mm extender, you should be okay.

I prefer Zipp extenders.  I've tried many different extenders...topeak, continental, and the expensive ones for removeable cores.  The Zipp extenders seem to work best.  Still need to use plumbing tape.

Wow loads has happened since I've last logged on, Gratz on race results every one , and wishing speedy recoveries for those injured.

I've put up a race report from Stowe at the weekend and would like to say well done to Sicone for a sub 3h Olly  

Fred, have a great time in DC with the family!!  It is the right call, you have a long and illustrious race career ahead of you (as well as behind), live to fight another day!!

Got 6.6 running last night, got up early today, but couldn't get out on the bike, so i will try and get out tonight.  I will also swim tonight.

Have a great day everyone!!!